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

[sourmash1973]

Just reserving the space for now. Will get everything going soon.

[sourmash1973]

Stats:
Weight: 227.2
Height: 5'9"
BF%: 29%
LBM: 161
Age: 39
Waist: 41"
Goal: To lose 30 Lbs. by 12/31/13

[sourmash1973]

Food: (Going to do better today)
Breakfast:
3 Jumbo Eggs
2 Pork Sausage Patties
Cals 430/Carbs 3/Fat 27/Protein 33

Lunch:
14 Pepperoni Slices
2 oz. Mild Cheddar
1 oz. Natural Whole Almonds
Cals 680/Carbs 12/Fat 59/Protein 29

Dinner:
2 100% Black Angus Burgers
2 Craft Singles
4 Slices Turkey Bacon
2 Serv. Steamed Corn
Cals 1120/Carbs 32/Fat 78/Protein 72

Daily Total:
Cals 2230/Carbs 47/Fat 164/Protein 134

Cardio:
566 Calories Burned

[sourmash1973]

I'm in!!! Never fails. Everytime I do keto, I'm in by the second afternoon. Let's do this!!!

[sourmash1973]

Meals
Breakfast:
2 All Natural Pork Sausage Patties
4 Jumbo Eggs
One Daily Multi
500mg Vitamin C Tab
1000mg Fish Oil Cap
400 I.U. Vitamin E Cap
Potassium Gluconate Cap
Cals 530/Net Carbs 4/Fat 33/Prot 41

Lunch:
14 Pepperoni Slices
2 oz. Mild Cheddar Cheese
28g Dry Roasted Unsalted Peanuts
1000mg Fish Oil Cap
Cals 530/Net Carbs 4/Fat 46/Prot 24

Dinner:
9 oz. Chicken Fajita Strips
1 Cup Sliced White Onion
1 Cup Red Bell Pepper Strips
1 Cup Shredded Colby & Monterrey Jack Cheese
2 tbsp. Mild Taco Sauce
1 tbsp. Pure Vegetable Oil
1000mg Fish Oil Cap
Potassium Gluconate Cap
400 I.U. Vitamin E Cap
Cals 1014/Net Carbs 10/Fat 54/Prot 94

Snack:
2 oz. Whole Natural Unsalted Almonds
Cals 320/Net Carbs 6/Fat 28/Prot 12

Daily Totals
Calories: 2394
Net Carbs: 24
Fat: 161
Prot: 171

Cardio
20 min. on treadmill, varying speeds: 113 calories

[aaaaaaaaaachooo]

Hey - welcome to keto! Macros look good.
Will be following. Consider eating a few more calories.
The goal is to eat as many calories as possible, while still dropping BF.
(It usually takes awhile to become "fat adapted" and notice the fat loss)

Best of luck - *IN* for results!!

[sourmash1973]

Thank you! The reason I'm on the lower side on my calories is because I work a desk/office job with little to no movement all day. I then leave work at 2:00pm to get my kids from school, which is almost 2 hours of sitting in the car. I then do my cardio when I get home and then cook dinner, help kids with homework, etc. After all that, it's time to go to bed. Not much time for a lot of activity. Would you still suggest eating more with my schedule?

[sourmash1973]

Meals







Daily Totals



Net Carbs = 10

Cardio

[sourmash1973]

Meals









Daily Totals



Net Carbs = 13


Exercise



Notes:

It felt awesome to run today. It's a slow start but I'm building back up. My fitness goal is to be able to run 5 miles with no breaks. I don't care if it takes me an hour to do it either. I will get there. Also, no smokes at all yesterday. Pretty sure I'm done with it. We'll see how well this weekend goes with being at home with the wife while she is smoking. At least we've never smoked inside, so that helps. I believe I got this.

[Grifts]

Good job with no smokes!

I think you might have transposed net carbs 44-13 = 31 ...not 13

Add some greens!

[sourmash1973]

Good job with no smokes!

I think you might have transposed net carbs 44-13 = 31 ...not 13

Add some greens!

I thought you subtracted all dietary fiber and carbs from vegetables to get your net? Am I doing that wrong.

I'm going to try and add some more greens but I'm not sure what. I hate vegetables, as sad as it is to say. How about lettuce? That's probably a stupid question but I'm fishing for anything.

[Grifts]

I thought you subtracted all dietary fiber and carbs from vegetables to get your net? Am I doing that wrong.

I'm going to try and add some more greens but I'm not sure what. I hate vegetables, as sad as it is to say. How about lettuce? That's probably a stupid question but I'm fishing for anything.

broccoli and romaine are my go-to greens. I've had brussels sprouts occasionally, snow peas + other veggies in a stir fry. I've been meaning to try "riced" cauliflower as well, but haven't yet.

To do net carbs correctly you take Total Carbohydrates (44g in your log on 5/16) and subtract fiber(13 in your log on 5/16) leaving you with 31 "net carbs"

[sourmash1973]

broccoli and romaine are my go-to greens

To do net carbs correctly you take Total Carbohydrates (44g in your log on 5/16) and subtract fiber(13 in your log on 5/16) leaving you with 31 "net carbs"

Ok, I got it now. So I actually need to cut out some carbs. Thanks!

I can't do broccoli but I can do romaine and green bell peppers. Are green beans any good? I can eat a whole can in a sitting.

[sourmash1973]

Instead of posting everything I eat now, I'm just going to post my totals for the day. I'm pretty dialed in on food choices now.

Daily Totals

Calories: 2180
Fat: 177g
Net Carbs: 17g
Protein: 129g
Ratio: Carbs 4%/Fat 73%/Protein 23%

Notes

I was a little high on fats and a little low on proteins but it can't be perfect every day. I'm very happy with the 4% carbs though. Yesterday was 2 days smoke free!!! I'm very excited about that. Looking forward to my weigh-in tomorrow morning. I know I've lost some weight and some fat. The numbers on the scale will show mostly water weight lost, but I don't care, it's still numbers gone. My clothes are fitting a little looser as well. Only one week and I'm already seeing changes. Life is good!

[sourmash1973]

Taking the family to the zoo today. Gonna be lots of walking!!! I ate close to 900 calories this morning in preparation. That should hold me over until we get home so I'm not tempted to eat junk out there. Cheaper too!!!

[ghepardo]

Taking the family to the zoo today. Gonna be lots of walking!!! I ate close to 900 calories this morning in preparation. That should hold me over until we get home so I'm not tempted to eat junk out there. Cheaper too!!!

nooooo.... is actually the reverse ! you need to eat more, that way you will be full and won't try to "cheat" with the "extras" !

[sourmash1973]

nooooo.... is actually the reverse ! you need to eat more, that way you will be full and won't try to "cheat" with the "extras" !

Ummmmm....900 cals is a lot for me. Still full!!! Sittin here watchin my family eat nachos and big soft pretzels. Don't even care.

[sourmash1973]

Daily Totals

Calories: 2110
Fat: 160
Net Carbs: 18
Protein: 123

Percentage Breakdown

Carbs: 4%
Fat: 71%
Protein: 25%

Fitness

Walking 2 mph, 90 min. = 386 cals burned

Had fun at the zoo yesterday with my family. I know I did more walking that 90 min. but I guessed low for good measures. I also lost 6 Lbs. last week. I know a large amount of that was water but I'll take it. I am positive there is some fat gone too. I am also on day 4, smoke free. Gonna nail everything again next week too. I'm a machine!

[sourmash1973]

Daily Totals

Calories: 2120
Fat: 154g
Net Carbs: 43
Protein: 124

Percentage Breakdown

Fat: 66%
Carbs: 10%
Protein: 24%

Fitness

Mowing and yard work, 90 minutes = 850 cals burned

Notes

Diet wasn't ideal for the day but I'm still in ketosis, so no harm done. There was some steamed corn made last night and I just couldn't help myself. It's one of my favorites. I can think of a lot worse things I could have eaten. Had a busy day yesterday with the yard work too. I was at it more like 3 hours, but I think the calories burned counted by myfitnesspal is a bit over-exaggerated on this, so I dropped it down to 90 min. I was working my a$$ of though! Ready for another killer week. Day 5 with no smokes!!! Yuhsssssss

[sourmash1973]

Daily Totals

Calories: 2203
Fat: 162g
Net Carbs: 27
Protein: 154

Percentage Breakdown

Fat: 66%
Net Carbs: 6%
Protein: 28%

Exercise

Total Time: 30 min
Calories Burned: 322
5 min walk @ 3 mph (1/4 mile)
20 min run @ 5 mph (1.66 miles)
5 min walk @ 3 mph (1/4 mile)

[sourmash1973]

Daily Totals

Calories: 2379
Fat: 174g
Net Carbs: 22g
Protein: 157g

Percentages

Fat: 67%
Total Carbs: 6%
Protein: 27%

Exercise

Rest Day

Notes

Everything is still right on track. I cheat here and there but I cheat with some extra bacon or cheese or pork rinds. I might have an extra cup of sugar free jello once in a while. These cheats aren't harming my macros or my goals. I still like to call them cheats though. For mental purposes.

[sourmash1973]

Daily Totals

Calories: 2110
Fat: 164
Net Carbs: 22
Protein: 121

Percentage Breakdown

Fat: 72%
Total Carbs: 5%
Protein: 23%

Exercise

5 min walk @ 3 mph (.25 miles)
60 min walk @ 3.5 mph (3.5 miles)

Total Miles: 3.75
Total Time: 65 min
Calories Burned: 409

20 min dumbbell routine

Notes

What an awesome day. Loving life right ow.

[ABRMess006]

Wicked funy how you said cheating by having some extra bacon or cheese or something, I do the same thing and consider it cheating, even though its just adding a bit more to macros I need LOL not a big deal. Log looks good so far, I am only completing my 4th day today, luckily on had 1 day of the keto flu, been getting more and more evergy yesterday and today though so things are looking up, hardest part for me is the cravings right now, but I have them under control, determination!

[sourmash1973]

Wicked funy how you said cheating by having some extra bacon or cheese or something, I do the same thing and consider it cheating, even though its just adding a bit more to macros I need LOL not a big deal. Log looks good so far, I am only completing my 4th day today, luckily on had 1 day of the keto flu, been getting more and more evergy yesterday and today though so things are looking up, hardest part for me is the cravings right now, but I have them under control, determination!

I didn't get the flu this time around. Thankfully! The cravings will pass as well. Didn't get those either this time. I think I'm just so focused on my goals that nothing else matters. Keep at it.

[sourmash1973]

Daily Totals

Calories: 1740
Fat: 125
Net Carbs: 18
Protein: 107

Percentage Breakdown

Fat: 68%
Total Carbs: 6%
Protein: 26%

Exercise

Walking 3 mph (warm-up/cool-down)- 10 min.
Running 5 mph- 24 min
Calories Burned: 376

[sourmash1973]

Daily Totals

Calories: 1990
Fat: 140
Net Carbs: 34
Protein: 126

Percentage Breakdown

Fat: 65%
Total Carbs: 9%
Protein: 26%

Exercise

Walking 3 mph (warm-up/cool-down)- 10 min.
walking 3.5 mph- 35 min
Calories Burned: 277

[sourmash1973]

Daily Totals

Calories: 1233
Fat: 96
Net Carbs: 21
Protein: 54

Percentage Breakdown

Fat: 72%
Total Carbs: 10%
Protein: 18%

[sourmash1973]

Daily Totals (Small Carb Load Day)

Calories: 2340
Fat: 87
Net Carbs: 208
Protein: 45

Percentage Breakdown

Fat: 42%
Total Carbs: 48%
Protein: 10%

Exercise

Mowing Yard- 120 min.
Washing Car- 60 min
Calories Burned: 1386

[sourmash1973]

Daily Totals

Calories: 1589
Fat: 100
Net Carbs: 8
Protein: 124

Percentage Breakdown

Fat: 62%
Total Carbs: 3%
Protein: 35%

Exercise

Walking 3 mph (warm-up/cool-down)- 10 min.
Running 5 mph- 36 min
Calories Burned: 529

Notes

So stoked I ran 3 miles today without resting or slowing. I also lost 2.6 lbs of fat last week. A total of 8.8 lbs are already gone. Feeling awesome!

[sourmash1973]

Daily Totals

Calories: 1684
Fat: 114
Net Carbs: 17
Protein: 117

Percentage Breakdown

Fat: 64%
Total Carbs: 7%
Protein: 29%

Notes

It was a very busy day, so I didn't hit my calorie goal. I also didn't have time for exercise either so I don't think it hurt much to be so low. I did hit my macros really close though, so it's all good.