Keto time!

[Arminus83]

Macros:

1683 kcal Daily Calorie Intake (15% deficit)
27g Carbohydrates (6%, 108 kcal)
108g Protein (26%, 432 kcal)
127g Fat (68%, 1143 kcal)

[Arminus83]

CALORIE RE-FEED DAY:

1933 kcal Daily Calorie Intake (3% deficit)
28.5g Carbohydrates (6%, 114 kcal)
116g Protein (24%, 464 kcal)
150.5g Fat (70%, 1355 kcal)

[Arminus83]

Workout day!

Meal 1: 3 sticks string cheese, 16oz water.
Meal 2: 4 eggs scrambled with 2 tbsp extra virgin olive oil, 4oz broccoli covered in 2 tbsp butter and 4 tbsp sour cream, 16oz water, multivitamin.
Meal 3: Chipotle chicken bowl w/ sour cream, cheese, guacamole, fajita veggies, and extra romaine lettuce, 16oz water.

The gym I go to installed all new machines, so my weights went down since the machines now use 2 bars with the weight for each arm being set and lifted individually, instead of the weight being lifted by both arms. Definitely made all the lifts a LOT harder than when I was using both arms to lift a single weight setting.

-5 minute treadmill warmup @ 3.5 mph speed.
-Chest press: 12 reps @ 15 lbs, 12 reps @ 15 lbs, 12 reps @ 20 lbs.
-Incline press: 12 reps @ 15 lbs.
-Assisted dips: 12 reps @ 145 lbs assistance, 12 reps @ 160 lbs assistance, 12 reps @ 155 lbs assistance.
-Barbell curls: 12 reps @ 20 lbs, 12 reps @ 20 lbs, 12 reps @ 20 lbs.
-Overhead press: 12 reps @ 15 lbs, 12 reps @ 20 lbs, 5 reps @ 25 lbs.
-Rows: 12 reps @ 30 lbs, 12 reps @ 30 lbs, 10 reps @ 30 lbs.
-Shrugs: 12 reps @ 25 lbs, 12 reps @ 30 lbs, 12 reps @ 30 lbs.

Post workout, meal 3: Greek yogurt, 1 square 90% cocoa dark chocolate, 16oz water, 2 nature made fish oil capsules.

Macros:

1910 kcal Daily Calorie Intake (16% deficit)
25g Carbohydrates (5%, 98 kcal)
111g Protein (23%, 444 kcal)
152g Fat (72%, 1368 kcal)

[workingthedream]

Workout day!

Meal 1: 3 sticks string cheese, 16oz water.
Meal 2: 4 eggs scrambled with 2 tbsp extra virgin olive oil, 4oz broccoli covered in 2 tbsp butter and 4 tbsp sour cream, 16oz water, multivitamin.
Meal 3: Chipotle chicken bowl w/ sour cream, cheese, guacamole, fajita veggies, and extra romaine lettuce, 16oz water.

The gym I go to installed all new machines, so my weights went down since the machines now use 2 bars with the weight for each arm being set and lifted individually, instead of the weight being lifted by both arms. Definitely made all the lifts a LOT harder than when I was using both arms to lift a single weight setting.

-5 minute treadmill warmup @ 3.5 mph speed.Chest press: 12 reps @ 15 lbs, 12 reps @ 15 lbs, 12 reps @ 20 lbs.
-Incline press: 12 reps @ 15 lbs.
-Assisted dips: 12 reps @ 145 lbs assistance, 12 reps @ 160 lbs assistance, 12 reps @ 155 lbs assistance.
-Barbell curls: 12 reps @ 20 lbs, 12 reps @ 20 lbs, 12 reps @ 20 lbs.
-Overhead press: 12 reps @ 15 lbs, 12 reps @ 20 lbs, 5 reps @ 25 lbs.
-Rows: 12 reps @ 30 lbs, 12 reps @ 30 lbs, 10 reps @ 30 lbs.
-Shrugs: 12 reps @ 25 lbs, 12 reps @ 30 lbs, 12 reps @ 30 lbs.

Post workout, meal 3: Greek yogurt, 1 square 90% cocoa dark chocolate, 16oz water, 2 nature made fish oil capsules.

Macros:

1910 kcal Daily Calorie Intake (16% deficit)
25g Carbohydrates (5%, 98 kcal)
111g Protein (23%, 444 kcal)
152g Fat (72%, 1368 kcal)

OMG.. that 3rd meal looks DEVIIIIIINE....

and nice work on the upper body today :-D

[Arminus83]

Thanks, bro! Definitely feeling it today, VERY sore!

[Arminus83]

Meal 1: Chipotle chicken bowl with guacamole, sour cream, fajita veggies, cheese and extra romaine lettuce, topped with 1 whole avacado, 2 tbsp extra virgin olive oil, and extra sour cream, 16oz water, multivitamin.

Workout-

5 minute treadmill warmup @ 3.5 mph
Chest press, 12 reps @ 20 lbs, 12 reps @ 20 lbs, 9 reps @ 20 lbs.
Assisted dips, 12 reps @ 155 lbs assistance, 12 reps @ 155 lbs assistance, 12 reps @ 155 lbs assistance.
Overhead press, 12 reps @ 20 lbs, 12 reps @ 20 lbs, 12 reps @ 20 lbs.
Curl machine, 12 reps @ 25 lbs, 12 reps @ 20 lbs, 12 reps @ 20 lbs.
Rows, 12 reps @ 30 lbs, 12 reps @ 30 lbs, 12 reps @ 30 lbs.

Post workout, meal 2: 8 oz salmon and 8 oz broccoli topped with sea salt and 2 tbsp butter, 6oz greek yogurt, 16oz water.

Macros:

1945 kcal Daily Calorie Intake (15% deficit)
27.5g Carbohydrates (6%, 110 kcal)
119g Protein (24%, 476 kcal)
151g Fat (70%, 1359 kcal)

[Arminus83]

Meal 1: 6oz greek yogurt, 1oz almonds, 16oz water
Meal 2: 1/2oz almonds, 4 sticks string cheese

Workout-

-5 minute treadmill workout (2 minutes 30 seconds @ 3.0 mph, 1 minute 30 seconds @ 3.5 mph, 1 minute @ 4 mph).
-Chest press: 8 reps @ 30 lbs, 6 reps @ 30 lbs, 8 reps @ 25 lbs.
-Tricept pulldown: 12 reps @ 30 lbs, 12 reps @ 50 lbs, 9 reps @ 70 lbs.
-Bicept curls: 8 reps @ 40 lbs, 8 reps @ 30 lbs, 8 reps @ 30 lbs.
-Shoulder press: 7 reps @ 40 lbs, 5 reps @ 35 lbs, 7 reps @ 30 lbs.
-Bar shrugs: 8 reps @ 50 lbs, 8 reps @ 70 lbs, 8 reps @ 75 lbs.

Post workout, meal 3: Chipotle chicken bowl with guacamole, sour cream, fajita veggies, extra romaine lettuce, and extra cheese, topped with 2 tbsp extra virgin olive oil, 1 square of 90% cocoa dark chocolate, 16oz water, multivitamin, 2 fish oil capsules

Macros:

1875 kcal Daily Calorie Intake (18% deficit)
39.5g Carbohydrates (8%, 158 kcal)
104g Protein (22%, 416 kcal)
144.5g Fat (70%, 1301 kcal)

[Arminus83]

Meal 1: 2 sticks of string cheese, 1/2oz almonds, 16oz Rockstar Zero (no carbs, no sugar).
Meal 2: 12.6oz King Salmon covered in 2 tbsp butter, 16oz water.
Meal 3: 5 eggs, scrambled in 2 tbsp extra virgin olive oil and 1 whole diced avacado, 16oz water.

Workout-

-5 minute treadmill warmup @ 3 mph & 5 incline.
-Chest press: 8 reps @ 25 lbs, 8 reps @ 25 lbs, 12 reps @ 25 lbs.
-Assisted dips: 10 reps @ 130 lbs assistance, 7 reps @ 110 lbs assistance, 6 reps @ 125 lbs assistance.
-Shoulder press: 12 reps @ 30 lbs, 12 reps @ 30 lbs, 7 reps @ 30 lbs.
-Lat pulldown: 12 reps @ 45 lbs, 12 reps @ 40 lbs, 12 reps @ 35 lbs.
-Dumbell shrugs: 12 reps @ 35 lbs, 12 reps @ 35 lbs, 12 reps @ 35 lbs.

Post workout, meal 4: 1 stick string cheese.

Macros:

1959 kcal Daily Calorie Intake (13% deficit)
6.5g Carbohydrates (1%, 26 kcal)
121g Protein (25%, 484 kcal)
161g Fat (74%, 1449 kcal)

Updated weight: 161.4
Updated BMI: 25.28%

[Arminus83]

Found some really awesome bratwurst at the supermarket. No sugar added! (a lot of hot dogs have corn syrup so it's been hard to find something without that)

Meal 1: 2 bratwurst, split down the center and then stuffed with 1 stick of string cheese each, 6oz greek yogurt mixed with 1oz almonds, 16oz water, multivitamin.
Meal 2: 4 eggs scrambled with 2 tbsp extra virgin olive oil and 1 whole diced avacado, 16oz water.

Workout-

-5 minute treadmill warmup @ 3.5mph
-Chest press: 8 reps @ 30 lbs, 8 reps @ 30 lbs, 8 reps @ 30 lbs.
-Tricept press: 12 reps @ 60lbs, 12 reps @ 70 lbs, 12 reps @ 70 lbs.
-Shoulder press: 6 reps @ 40 lbs, 12 reps @ 30 lbs, 8 reps @ 30 lbs.
-Bicept curl: 8 reps 40 lbs, 8 reps @ 30 lbs, 8 reps @ 30 lbs.
-Shrugs: 12 reps @ 40 lbs, 12 reps @ 40 lbs, 12 reps @ 40 lbs.

Post workout, meal 3: 6oz coho salmon topped with 1 tbsp butter that has been mixed with ginger power, garlic powder, 1/2 tsp sea salt, and a squeeze of lemon juice, 16oz water.

Macros:

1856 kcal Daily Calorie Intake (18% deficit)
17g Carbohydrates (4%, 68 kcal)
124g Protein (27%, 496 kcal)
144g Fat (69%, 1292 kcal)

[raskolAU]

Keep up the good work!

No idea what bratwurst is but almost anything stuffed with cheese is good on keto!

[Arminus83]

Thanks. Bratwurst are a type of sausage.

[Arminus83]

Hey guys, been a while since I posted, just wanted to update. My weight is down to about 148, but my cholesterol numbers haven't gone down much. When I started keto my cholesterol was at 245 (190 LDL) and I was 166 lbs. So i've dropped nearly 20 lbs in 6 months, but my cholesterol has only gone down to 223 (just got the results of the test today). I don't actually know what my LDL and HDL are because my doctor only told me the total cholesterol number. I'm hoping the labcorp site will have that info available to me either tomorrow or in a few days. I'm not entirely sure if a drop of only 22 points total cholesterol is good or not considering i've lost a decent amount of weight and I would think that the numbers should have gone below 200 with all that weight loss, but I have no clue.

[KaylaElizabeth]

Hey guys, been a while since I posted, just wanted to update. My weight is down to about 148, but my cholesterol numbers haven't gone down much. When I started keto my cholesterol was at 245 (190 LDL) and I was 166 lbs. So i've dropped nearly 20 lbs in 6 months, but my cholesterol has only gone down to 223 (just got the results of the test today). I don't actually know what my LDL and HDL are because my doctor only told me the total cholesterol number. I'm hoping the labcorp site will have that info available to me either tomorrow or in a few days. I'm not entirely sure if a drop of only 22 points total cholesterol is good or not considering i've lost a decent amount of weight and I would think that the numbers should have gone below 200 with all that weight loss, but I have no clue.

When I was keto this past summer, my cholesterol was 209. Of course I do not know which is the high number, and which is the low.;/ they tried to put me onto a lowfat diet though. Goodluck! wonderful to see you back!

[Arminus83]

When I was keto this past summer, my cholesterol was 209. Of course I do not know which is the high number, and which is the low.;/ they tried to put me onto a lowfat diet though. Goodluck! wonderful to see you back!

Thanks, I am gonna wait and see which numbers are which, if they don't get posted to the Labcorp site by Friday i'll just go pick up the results from my doctor's office I suppose.

[Arminus83]

Okay I called my doctor and got the breakdown:

Ldl: 168 (reduction of 22 points)
Hdl: 44 (increase of 2 points)
Triglycerides: 55 (reduction of 14 points)
Vldl: 11 (reduction of 3 points)

All the numbers are trending in the right direction! Triglycerides went down, Ldl went down, Hdl went up, Vldl went down.

From my first post in this forum:

Goals: Lower LDL, raise HDL, keep Triglycerides low

Lower LDL, check.
Raise HDL, check.
Keep Triglycerides low, check.

Keto is working!

[becomingflu]

Okay I called my doctor and got the breakdown:

Ldl: 168 (reduction of 22 points)
Hdl: 44 (increase of 2 points)
Triglycerides: 55 (reduction of 14 points)
Vldl: 11 (reduction of 3 points)

All the numbers are trending in the right direction! Triglycerides went down, Ldl went down, Hdl went up, Vldl went down.

From my first post in this forum:

Lower LDL, check.
Raise HDL, check.
Keep Triglycerides low, check.

Keto is working!

Congratulations! That's super encouraging!

[Arminus83]

Okay, so i'm really confused. Here are my cholesterol numbers the last time I updated this thread a long time ago:

Ldl: 168 (reduction of 22 points)
Hdl: 44 (increase of 2 points)
Triglycerides: 55 (reduction of 14 points)
Vldl: 11 (reduction of 3 points)

This was with Keto and busting my butt in the gym every week. Since then i've taken a break from keto and went back to just eating a regular diet, but attempting to keep my calorie intake at around 1700 or so. More accurately, to try and keep my weight at around 158-162 which is around what my weight had always been from 20 years old to 30. I also haven't been to the gym in forever. Anyway. Just had my cholesterol check again and the number differences are staggering from my last check. Trig numbers are a lot higher, that's the only negative in these numbers, but the changes are insanely dramatic, I don't understand how it happened either, considering I haven't been to the gym in forever and I am no longer on a keto diet. New numbers:

Ldl: 114 (a drop of a whopping 54 points, it's almost down to the normal range!!)
Vldl: 18 (increase of 7 points but I don't even know what this is)
Hdl: 47 (an increase of 3 points, not much but it's an increase and that's a good thing since higher numbers are better when it comes to hdl)
Triglycerides: 91 (a sizable jump of 36 here, but still in the normal range of 0-149)
Cholesterol, Total : 179 (a huge drop of 43 points)

Can anyone explain to me how this is possible? I am so confused right now (a happy confused, but i'm confused!!)

Is this maybe a residual effect of the keto? What I mean is, even though I wasn't on keto, it seemed kinda odd to me that the first time around when I -was- on keto my numbers didn't go down very much. Maybe this reduction is a delayed result of the keto that wasn't observed because the post-keto test was not done after sufficient time had passed for the keto effected numbers to really show their fruit?