My keto log

**sambshep** · 09-29-2013, 07:59 AM

Originally Posted by Prestonion

Weight had come down in last few of days and i am now at 235, fluctuating 0.2 lbs every day up and down.

Started a new work out routine and now doing the 5 x 5 work out. Finding it more enjoyable which should keep me motivated

Macros have been there or there abouts in last few days. Too much protein yesturday. Considering doing my first carb up this weekend. Still undecided could go another week, not feeling particularly fatigued yet

What macros should i aim for? 50 c 30 p 20 f?

People ate noticing my weight loss which means its working

I wouldn't advise having a refeed until you've adhered to SKD protocol for at least 3-4 weeks to ensure complete adaptation, a refeed might stall induction and waste more time than it's worth.

Rough calculations below for SKD...
BMR = 2166
x1.2 = 2599 (assumes sedentary activity level outside of workouts)
+Workout = 2899
-10% = 2609

Fat = Remaining calories
Carbs = 15-50g
Fiber = 36g
Protein = 192g

Refeed Day below...
Fat = As low as possible
Carbs = 8-10g/kg lbm
Protein = 141g

Originally Posted by aaaaaaaaaachooo

Try 65c 20f 15p

How could you...recommending a macro-nutrient ratio, I feel so betrayed!
/melodramatic

**aaaaaaaaaachooo** · 09-29-2013, 01:39 PM

Originally Posted by sambshep

How could you...recommending a macro-nutrient ratio, I feel so betrayed!
/melodramatic

How could I not?
All the cool kids are doing it.

**Prestonion** · 09-29-2013, 11:26 PM

Cheers for the advise

I will have been on skd for 4 weeks on this saturday coming... So i think i am ready for a refeed but i am going to do them 2 weekly at first...

Also towards end of october it will be my birthday and i think a lot of drinking will occur, would you recommend coming out of ketosis for that weekend? Then going straight back into it on the monday?

Hopefuly be below 225lbs by then

**aaaaaaaaaachooo** · 09-30-2013, 07:34 AM

Excessive drinking while on keto can result in ketoacidosis.
In fact: The last time I drank, was while on keto. I drank WAY too much & almost died.
Needless to say, I don't drink AT ALL anymore.

Would highly recommend limiting the alcohol intake - even if it is your birthday.
You're better off substituting alcohol for other drugs. lmao
Trust me on that.

**GazzyB** · 09-30-2013, 07:45 AM

Originally Posted by aaaaaaaaaachooo

You're better off substituting alcohol for other drugs

Hahahahahahahahahahaha!!

**aaaaaaaaaachooo** · 09-30-2013, 12:22 PM

Originally Posted by GazzyB

Hahahahahahahahahahaha!!

It IS his birthday...lmao.
...Jus Sayin'...

**Augi247** · 09-30-2013, 01:45 PM

Originally Posted by aaaaaaaaaachooo

Excessive drinking while on keto can result in ketoacidosis.
In fact: The last time I drank, was while on keto. I drank WAY too much & almost died.
Needless to say, I don't drink AT ALL anymore.

Would highly recommend limiting the alcohol intake - even if it is your birthday.
You're better off substituting alcohol for other drugs. lmao
Trust me on that.

It's like you know every single thing about keto it's scary lol

**Augi247** · 09-30-2013, 01:45 PM

Originally Posted by Prestonion

Cheers for the advise

I will have been on skd for 4 weeks on this saturday coming... So i think i am ready for a refeed but i am going to do them 2 weekly at first...

Also towards end of october it will be my birthday and i think a lot of drinking will occur, would you recommend coming out of ketosis for that weekend? Then going straight back into it on the monday?

Hopefuly be below 225lbs by then

Stay safe OP don't die on your birthday, all the hardwork would be for nothing

**sambshep** · 09-30-2013, 06:47 PM

Originally Posted by Augi247

It's like you know every single thing about keto it's scary lol

http://forum.bodybuilding.com/showth...post1139929793

**Prestonion** · 10-01-2013, 12:37 AM

Crikey death by alchohol would be depressing.... If i time it with a carb up would that work if i had to drink excess quantities? Plans are a all day session lol

3 weeks off yet.... Achoooooo is the oracle of keto it would seem

13 lbs down so far, ketos the future boys and girls

**DecoStop** · 10-01-2013, 07:40 AM

What is the link between booze, keto and ketoacidosis?

**sambshep** · 10-01-2013, 11:23 AM

Originally Posted by DecoStop

What is the link between booze, keto and ketoacidosis?

Please see the link I provided in post #39.

**DecoStop** · 10-01-2013, 11:44 AM

Originally Posted by sambshep

Please see the link I provided in post #39.

Thanks! Didnt mean to hi-jack the thread...Carry on people...Nothing to see here.

**aaaaaaaaaachooo** · 10-01-2013, 12:10 PM

Originally Posted by Prestonion

Achoooooo is the oracle of keto it would seem

Pshh, yeah right! lol

I've just done a lot of trial & error, & had a lot of free time to learn about it.

It's definitely works wonders for me during cuts.

**mberdan** · 10-01-2013, 01:41 PM

Originally Posted by aaaaaaaaaachooo

In fact: The last time I drank, was while on keto. I drank WAY too much & almost died.

That usually happens to me when I'm NOT on Keto, so I should really be careful..,

When is your Bday OP? Mines at the end of the month too and I'm trying to make it Keto friendly. I guess sushi/buffet is out of the question unless it's sashimi.

**Prestonion** · 10-01-2013, 02:18 PM

20th october.... Got a night out planned cant go out and just drink water!!

So guys what would you do if u had to drink? How many days off ketosis would i need to be safe?

**aaaaaaaaaachooo** · 10-01-2013, 03:15 PM

Originally Posted by Prestonion

20th october.... Got a night out planned cant go out and just drink water!!

So guys what would you do if u had to drink? How many days off ketosis would i need to be safe?

Just enjoy a couple drinks.
No need to come out of ketosis for an extended period of time, just so you can drink in excess.
You seem fairly serious about your diet & training - so I'd keep that priority #1.
Just my $.02

**mberdan** · 10-03-2013, 11:12 AM

Originally Posted by Prestonion

20th october.... Got a night out planned cant go out and just drink water!!

So guys what would you do if u had to drink? How many days off ketosis would i need to be safe?

I'm on the 22nd. I don't think I'm coming out either, just gonna drink no carb things like vodka and mix with water or coke zero.

**sambshep** · 10-03-2013, 02:48 PM

Originally Posted by mberdan

I'm on the 22nd. I don't think I'm coming out either, just gonna drink no carb things like vodka and mix with water or coke zero.

October birthdays > every other month

**Prestonion** · 10-05-2013, 06:52 AM

4 weeks into keto so far and done my first depletion workout, all exercises where 3x 12

Bench press
Deadlift
Squats
Abs work
Tri dips
Extented tricep row
Barbell curl
Hammer curls
Calf raises
Military pres
Power partials
Barbel shrug
Pull ups
Chest flys
Push ups

Then imediately after i did isotonic drink lucozade... And had noodles, chicken and rice with sweet chilli sauce

My monthly measurements

Starting weight 244lbs 4 weeks late 231

Starting measurments in inches
Start:
Waist 39
Hips 41
Thigh 23.5
Biceps 16
Neck 16
Chest 43

4 weeks in:
W 37
H 40
T 23
B 15
N 16
C 42

Depletion workout had killed me off... Hoping for some energy soon... Nearly had 1.5 litres of water... Gonna drink a gallon... My carb up goes from saturday 1 pm to sunday 1pm

Shud i consume more carbs at bedtime to subsitute for no carbs during 8 hours sleep?

**sambshep** · 10-05-2013, 08:24 AM

You don't have to per se.

Empirical evidence shows that individuals who do not awaken to eat carbs during the night, but consume enough carbohydrates over the length of their carb-up, do achieve glycogen compensation anyway. If an individual must go a long time without eating (i.e. during sleep), a possible strategy is to consume the amount of carbohydrates that would have been consumed during that time period (i.e. 8 hours at 50 grams per 2 hours or 200 grams of carbs over 8 hours) can be consumed at once to keep blood glucose levels and glycogen resynthesis rates as high as possible (5).

Source:
http://www.simplyshredded.com/resear...-mcdonald.html

**Prestonion** · 10-18-2013, 02:55 AM

Hi everyone

just thought I'd give a quick update and finally get round to posting some images

I am still sticking to keto, and now down to 227lbs. Not bad considering at the start of the year I was 263lb's

I think I need to pack more muscle on but not sure when to do it, because being at 6ft 5 I am going to start looking like a rake soon

What body fat percentage would you estimate for me?? rough guide. I think between 20%-25%

Heres my Pics: I can't tell much difference but can you lot?

image ru

**sambshep** · 10-18-2013, 08:26 AM

Already congratulated you on your progress, but it's worth saying again: congrats on your progress!

I think you lost a noticeable amount of body fat in the chest area and a small amount in the abdominal muscles. Most people tend to cut down to 10% body fat, then bulk until they hit 15%, and rinse/repeat. Ultimately I would go by the mirror and decide when you think you're lean enough to start bulking (assuming you want to even bulk at that point).

**Prestonion** · 10-18-2013, 09:41 AM

Cheers again mate

I think ill aim for 10% before i start a bulk... Take me a few more months to get there... Have to behave myself over christmas then

**Prestonion** · 11-03-2013, 02:38 PM

Hi guys thought i would check in, havent been on for a while....

I have just reached over the 2 month mark on keto... Started a new gym routine and things are looking good.... Still losing weight i am at 225 lbs now.... Looking better than the 261 i was in march!!

Thougbt id keep u all posted on my progress...

Bought some new jeans 3 weeks ago and they was tight and now they are starting to get too loose... Pass me the belt :/

**Shelk87** · 11-05-2013, 08:44 PM

Nice work! In your photo's, I see a difference in your face and chest area. It's hard to gauge abdominals without having a side view IMO, you can tell that you've stomach is a bit smaller regardless though.

Keep it up sir!

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