///sourmash's keto log 2013\\\

**otiso** · 05-30-2013, 03:45 AM

Love this progress man, looking awesome! I like how you get a lot of your cardio in through like chores and stuff (mowing lawn, washing car) It's a decent way of getting that cardio in if you can't get to the gym a lot!

Keep it up man =] im a week and a half in and love seeing others progress

**sourmash1973** · 05-30-2013, 03:50 AM

Originally Posted by otiso

Love this progress man, looking awesome! I like how you get a lot of your cardio in through like chores and stuff (mowing lawn, washing car) It's a decent way of getting that cardio in if you can't get to the gym a lot!

Keep it up man =] im a week and a half in and love seeing others progress

Thank you and stick with it!

**sourmash1973** · 05-30-2013, 04:35 AM

Daily Totals

Calories: 1880
Fat: 125
Net Carbs: 27g
Protein: 141g

Percentage Breakdown

Fat: 61%
Total Carbs: 8%
Protein: 31%

Exercise

5 min warm-up
16 min HIIT
5 min cool-down
Total Calories Burned: 249

**sourmash1973** · 05-31-2013, 04:00 AM

Today's Totals

Calories: 2100
Fat: 168g
Net Carbs: 18g
Protein: 112g

Percentage Breakdown

Fat: 72%
Total Carbs: 6%
Protein: 22%

Exercise

40 min Dumbbell Routine
Total Calories Burned: 123

**MaxBeast** · 05-31-2013, 03:37 PM

Great job so far! Glad to see so much success already.

**sourmash1973** · 06-01-2013, 05:07 AM

Originally Posted by MaxBeast

Great job so far! Glad to see so much success already.

Thanks for checking my log. :-)

**sourmash1973** · 06-03-2013, 03:59 AM

Today's Totals: (Small Evening Carb Load)

Calories: 3254
Fat: 140g
Net Carbs: 224g
Protein: 96g

Percentage Breakdown:

Fat: 49%
Total Carbs:36%
Protein: 15%

**sourmash1973** · 06-03-2013, 04:04 AM

Today's Totals:

Calories: 1974
Fat: 147g
Net Carbs: 9g
Protein: 134g

Percentage Breakdown:

Fat: 69%
Total Carbs: 2%
Protein: 28%

Exercise:

120 min. mowing lawns
Total Calories Burned: 1089

**sourmash1973** · 06-03-2013, 04:08 AM

Today's Totals:

Calories: 1167
Fat: 71g
Net Carbs: 22g
Protein: 96g

Percentage Breakdown:

Fat: 57%
Total Carbs: 9%
Protein: 34%

Exercise:

Total Time: 56 min.
5 min walk @ 3 mph
46 min run @ 5 & 6 mph
5 min walk @ 3 mph
Calories Burned: 697

**sourmash1973** · 06-04-2013, 04:12 AM

Today's Totals

Calories: 2000
Fat: 158
Net Carbs: 24
Protein: 95

Percentage Breakdown

Fat: 73%
Total Carbs: 7%
Protein: 20%

Exercise

HIIT Routine:
5 min warm-up @ 3 mph
1 min sprint @ 8 mph
2 min walk @ 3 mph
(Repeated 7x ending on sprint)
5 min cool-down @ 3 mph
Total Time: 29 min
Total HIIT: 19 min
Calories Burned: 279

Notes

I didn't lose any weight last week but didn't gain any either and went down a % point in body fat, so all is well. My clothes are fitting looser and I'm just about to put my fatboy pants back in the closet for good. I need to try to get some more fiber into my diet. Haven't been going #2 enough and that worries me. Other than that, I'm moving right along.

**bigbody300** · 06-04-2013, 06:14 AM

CONGRATS BRO! Loving the progress.. I also started a week ago and loving it so far.. i was in KETO state for a few days (according to KetoStix) but my clothes are already looser..

**otiso** · 06-04-2013, 06:48 AM

Originally Posted by sourmash1973

Today's Totals

Calories: 2000
Fat: 158
Net Carbs: 24
Protein: 95

Percentage Breakdown

Fat: 73%
Total Carbs: 7%
Protein: 20%

Exercise

HIIT Routine:
5 min warm-up @ 3 mph
1 min sprint @ 8 mph
2 min walk @ 3 mph
(Repeated 7x ending on sprint)
5 min cool-down @ 3 mph
Total Time: 29 min
Total HIIT: 19 min
Calories Burned: 279

Notes

I didn't lose any weight last week but didn't gain any either and went down a % point in body fat, so all is well. My clothes are fitting looser and I'm just about to put my fatboy pants back in the closet for good. I need to try to get some more fiber into my diet. Haven't been going #2 enough and that worries me. Other than that, I'm moving right along.

Likewise on the fibre! Apparently you can pick up some wraps with quite high carbs but equally as high fibre, so it nets to like 8g of carb per wrap. one every 3 days or so would certainly get that fibre rocking! Most of mine comes from my milk alternative, spinach & brocolli, oh and a bit from almonds!

Anybody got any other ways to get fibre in the diet?

**sourmash1973** · 06-04-2013, 08:05 AM

Originally Posted by bigbody300

CONGRATS BRO! Loving the progress.. I also started a week ago and loving it so far.. i was in KETO state for a few days (according to KetoStix) but my clothes are already looser..

Good job! Keep at it!!

**sourmash1973** · 06-04-2013, 08:09 AM

Originally Posted by otiso

Likewise on the fibre! Apparently you can pick up some wraps with quite high carbs but equally as high fibre, so it nets to like 8g of carb per wrap. one every 3 days or so would certainly get that fibre rocking! Most of mine comes from my milk alternative, spinach & brocolli, oh and a bit from almonds!

Anybody got any other ways to get fibre in the diet?

I bought me some Mission Carb Balance Whole Wheat tortillas. Total carbs are 13g and dietary fiber are 10g. 3 Net carbs!!! Gonna start eating one a day with my dinner. Hopefully that will get things moving.

**sourmash1973** · 06-06-2013, 04:48 AM

Today's Totals

Calories: 1868
Fat: 124g
Net Carbs: 21g
Protein: 141g

Percentage Breakdown

Fat: 61%
Total Carbs: 9%
Protein: 30%

**sourmash1973** · 06-06-2013, 04:51 AM

Today's Totals

Calories: 2059
Fat: 153g
Net Carbs: 22g
Protein: 125g

Percentage Breakdown

Fat: 67%
Total Carbs: 8%
Protein: 24%

Exercise

30 min Dumbbell Weight Routine
Calories Burned: 123

**Joecool5150** · 06-06-2013, 06:47 AM

Regarding fibre, Metamucil is your friend!!

**sourmash1973** · 06-06-2013, 08:30 AM

Originally Posted by Joecool5150

Regarding fibre, Metamucil is your friend!!

I take a clear, soluble fiber twice a day.

**sourmash1973** · 06-07-2013, 05:43 AM

Today's Totals

Calories: 2190
Fat: 168g
Net Carbs: 21g
Protein: 113g

Percentage Breakdown

Fat: 71%
Total Carbs: 8%
Protein: 21%

Exercise

HIIT Routine:

5 min warm-up @ 3 mph
(3) 30 sec sprints @ 10 mph
(3) 30 sec sprints @ 9 mph
(4) 30 sec sprints @ 8 mph
(1 min walks @ 3 mph between each sprint)
5 min cool-down @ 3 mph

Total Time: 24 min
Total Calories Burned: 222

**sourmash1973** · 06-07-2013, 11:13 AM

After a lot of reading and thought today, I might change it up to an IF plan for a little while. I like Keto but it really makes it hard to eat with my family and with my wife working until 6 in the evenings, I have to make sure her and the kids are fed. It's hard cooking for me and then cooking something different for them. Still kicking it around right now.

**ghepardo** · 06-10-2013, 09:03 AM

IF are always good
btw, you need to up your calories... 21xx for 200 pounds is a little bit low... specially if you stopped smoking, I've notice that my maintenance shoot up when I stopped smoking and I need to eat a lot to bulk now (more than 3,1xx cals, when calculator says 2,8xx)...
oh.. 3 weeks without cigs, but I always have the thought of wanting to smoke one...

**sourmash1973** · 06-10-2013, 10:00 AM

Originally Posted by ghepardo

IF are always good
btw, you need to up your calories... 21xx for 200 pounds is a little bit low... specially if you stopped smoking, I've notice that my maintenance shoot up when I stopped smoking and I need to eat a lot to bulk now (more than 3,1xx cals, when calculator says 2,8xx)...
oh.. 3 weeks without cigs, but I always have the thought of wanting to smoke one...

EXCELLENT!!! Keep up the good work. Thursday will be a month for me. If you want to follow my new log, here is the link. Since I'm not doing Keto anymore, I thought I would start a new one.

http://forum.bodybuilding.com/showth...hp?t=154652893

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