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  1. #1
    Registered User KaylaElizabeth's Avatar
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    Thumbs up Kayla's Keto Log

    Hey guys, it's time for me to bulk again!

    My current plan is to keto bulk until early January, but there may be a mini cut or two located somewhere in these next six months..
    Having done keto once before for weight loss, I believe it's time to switch gears and use keto to stay lean while packing on the muscle. Looking back at my previous bulk that was filled with carbs, I was always bloated. I plan on following an SKD for the duration of this bulk. This time around on keto, I am five months into being a serious heavy lifter- I figured this time I would be able to show progress I wasn't able to before.

    Info:
    This is day five of my keto bulk. At the end of my cut I was 121 pounds and 22.8 percent body fat. Also, I am 5 foot 3. I plan to have a bodpod scan every three months to cover results.

    Lifting:
    I will be following a PHUL style template.

    Keto Macros:
    I am currently following strict keto >20 grams Net carbs until the first month is over. After the first month I will move to >30. Currently my macros are 20netc/185f/95p/25 fiber. I am not using any artificial sweeteners, sugar free gum, diet drinks, or things of that nature until after the first month.

    Supplementation:
    Unflavored Creatine Mono
    Fish Oil
    Women's Multi
    Biotin
    Caffeine Pills-Preworkout

    Will add before pics in the next post.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  2. #2
    Registered User KaylaElizabeth's Avatar
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    Day before Start of Bulk. Bloated from 200g Carbs.



    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  3. #3
    Registered User paulup's Avatar
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    Looking forward to your progress. I'll be(hopefully) starting my bulk about the time you finish yours.

    Curious, what part of Louisiana are you in? I have to drive over to Mississippi to find a bodypod. Wondering if there might be one closer. I'm on the Northshore.
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  4. #4
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by paulup View Post
    Looking forward to your progress. I'll be(hopefully) starting my bulk about the time you finish yours.

    Curious, what part of Louisiana are you in? I have to drive over to Mississippi to find a bodypod. Wondering if there might be one closer. I'm on the Northshore.
    Check around at the Universities. Their Kinesiology departments will sometimes do it! That's where I got mine done, I am glad to see someone else from Louisiana doing Keto! My family still enjoying their sweet tea and fried chicken while I eat my bacon, spinach and eggs. lol!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  5. #5
    Registered User KaylaElizabeth's Avatar
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    Talking Lower Body Power Day

    Squats:
    1x5 bar
    1x5 65
    1x5 95
    1x20 125
    1x5 145
    1x5 165
    1x5 165
    1x5 165 -will be holding the weight the same for next week until I get to 4x5

    Deadlift:
    1x5 135
    1x5 135
    1x4 155
    1x3 165- will be holding the weight until 1x5

    Sumo Squat:
    1x15 75
    1x15 75
    1x10 75
    1x10 75 - upping the weight next week

    Heel Elevated Goodmornings:
    1x10 40
    1x10 40
    1x10 40
    1x10 40- upping the weight next week

    Calf Raises:
    1x10
    1x10
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  6. #6
    Registered User paulup's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Check around at the Universities. Their Kinesiology departments will sometimes do it! That's where I got mine done, I am glad to see someone else from Louisiana doing Keto! My family still enjoying their sweet tea and fried chicken while I eat my bacon, spinach and eggs. lol!
    Lol, same here. Staying on plan for the 4th at my mom's house is gonna be rough, her corn is just coming in
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  7. #7
    Registered User KaylaElizabeth's Avatar
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    Fortunately, I can sneak some of my bacon wrapped steak onto the grill while they have BBQ!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  8. #8
    Registered User KaylaElizabeth's Avatar
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    Today's Nutrition:

    -6 Tbsp Flax seed
    -4 eggs
    -5 Tbsp Mayo
    -.8 pound turnip greens
    -8 oz 80/20 ground beef
    -1 tbsp butter
    -2 tbsp coconut oil
    -2 tbsp peanut butter
    -2 tbsp vanilla creamer
    -.5 scoop casein

    Macros:

    16 net carbs/192 fat/ 96 protein

    Meals were comprised of:
    -Eggs and mayo/mustard-breakfast
    -Flax Pudding-preworkout
    -Bulletproof coffee-preworkout
    -Beef and greens- post workout
    -Beef and greens- supper
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  9. #9
    Team Dad Bod klaximilian's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Today's Nutrition:

    -6 Tbsp Flax seed
    -4 eggs
    -5 Tbsp Mayo
    -.8 pound turnip greens
    -8 oz 80/20 ground beef
    -1 tbsp butter
    -2 tbsp coconut oil
    -2 tbsp peanut butter
    -2 tbsp vanilla creamer
    -.5 scoop casein

    Macros:

    16 net carbs/192 fat/ 96 protein

    Meals were comprised of:
    -Eggs and mayo/mustard-breakfast
    -Flax Pudding-preworkout
    -Bulletproof coffee-preworkout
    -Beef and greens- post workout
    -Beef and greens- supper
    Subbed. Bulking on SKD....interesting to see how this works for you.

    Also, have you tried chia seeds? Turns into a nice gel after a 15 minute soak.
    Snapchat/Instagram: Mimsthe3rd

    T/K Training Log: http://forum.bodybuilding.com/showthread.php?t=168429013
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  10. #10
    Registered User KaylaElizabeth's Avatar
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    I haven't tried them, I didn't know what to do with them, haha! Have any good recipies? I will get some from Amazon.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  11. #11
    Registered User workingthedream's Avatar
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    Oh wow! did a log afterall :-)

    In for this, keen to see your progress on a keto bulk. bulking on keto is def the minority

    good luck!
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  12. #12
    Team Dad Bod klaximilian's Avatar
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    Originally Posted by KaylaElizabeth View Post
    I haven't tried them, I didn't know what to do with them, haha! Have any good recipies? I will get some from Amazon.
    Ah. Well I don't do anything fancy to them other then soak em in water and chow down. They gelatinize and turn out to be pretty filling for low cals….all carbs are fiber with some protein and fat.
    Snapchat/Instagram: Mimsthe3rd

    T/K Training Log: http://forum.bodybuilding.com/showthread.php?t=168429013
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  13. #13
    World Warrior TypeNirvash's Avatar
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    TypeNirvash is online now
    Subbed Want to see how a bulk works out on Keto. Will be looking forward to see how you progress!
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  14. #14
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    Oh wow! did a log afterall :-)

    In for this, keen to see your progress on a keto bulk. bulking on keto is def the minority

    good luck!
    Lemme know when you hold up your end of the log!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  15. #15
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by klaximilian View Post
    Ah. Well I don't do anything fancy to them other then soak em in water and chow down. They gelatinize and turn out to be pretty filling for low cals….all carbs are fiber with some protein and fat.
    Sounds good, I may try and subb out my flax pudding with some. Amazon order on the way!!!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  16. #16
    Registered User KaylaElizabeth's Avatar
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    KaylaElizabeth is offline
    Originally Posted by TypeNirvash View Post
    Subbed Want to see how a bulk works out on Keto. Will be looking forward to see how you progress!
    Thanks, I've been watching your log as well!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  17. #17
    Registered User workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Lemme know when you hold up your end of the log!
    haha i just put it up!
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  18. #18
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    haha i just put it up!
    Yesss!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  19. #19
    Registered User KaylaElizabeth's Avatar
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    Hey guys today's upper body workout was early:

    BenchPress:
    1x5 bar
    1x10 65
    1x8 75
    1x6 85
    1x5 90
    1x5 90
    1x4 90

    Close Grip Bench:
    1x10 55
    1x10 55
    1x10 55
    1x10 55

    Bent Row:
    1x6 55
    1x3 75
    1x5 65
    1x5 65
    1x5 65

    Tbar Row:
    1x10 62.5
    1x10
    1x10
    1x10

    Upright Row:
    1x5 45
    1x5 20
    1x5 40
    1x5 20
    1x10 20
    1x10 20

    Curls:
    1x8 ez curl 40
    1x21 10 lbs
    1x8 ez curl 40
    1x21 10 lbs

    Standing Tricep Extension:
    1x8 20 lbs ez curl
    1x8
    1x8
    1x8
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  20. #20
    Registered User KaylaElizabeth's Avatar
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    Today's Nutrition:
    -5 tbsp mayo
    -4 eggs
    -1 tbsp butter
    -8 oz 80/20 ground beef
    -3 cups turnip greens
    -1 low carb tortilla
    -2 tbsp sugar free creamer
    -2 tbsp coconut oil
    -6 tbsp flax seed
    -2 tbsp peanut butter
    -.5 scoop chocolate whey
    -instant coffee

    Meals consisted of:
    -eggs and mayo- soooo good!
    -flax pudding
    -manwhiches made into quesadillas and greens
    -bunless burgers and greens

    Daily Macros:
    21 net carbs/191 fat/ 97 protein/ 28 fiber


    Pathetic food porn down below.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  21. #21
    World Warrior TypeNirvash's Avatar
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    That actually looks pretty good :P

    But I was promised Manwiches!
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  22. #22
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by TypeNirvash View Post
    That actually looks pretty good :P

    But I was promised Manwiches!
    There is always tomorrow.
    Competing this August with the NPC.

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  23. #23
    World Warrior TypeNirvash's Avatar
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    Originally Posted by KaylaElizabeth View Post
    There is always tomorrow.
    Here's to tomorrow, then!

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  24. #24
    Registered User KaylaElizabeth's Avatar
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    Guys, trying to decide on a competition date is tiring. I could go for Bayou Muscle next April, or wait it out until July and have a little more time to lean out. Any body have opinions? Competing in NPC bikini for 2015, hopefully figure 2016!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
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  25. #25
    Registered User workingthedream's Avatar
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    ohh yum, those do look very nice, how many carbs/fiber per slice of flat bread?
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  26. #26
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    ohh yum, those do look very nice, how many carbs/fiber per slice of flat bread?
    Its a low carb tortilla. 9 grams fiber, 5 net carbs/serving. I only have them right before a workout because for some reason, they throw me out of keto.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
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  27. #27
    Registered User workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Its a low carb tortilla. 9 grams fiber, 5 net carbs/serving. I only have them right before a workout because for some reason, they throw me out of keto.
    seems you are really sensitive to carbs
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  28. #28
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    seems you are really sensitive to carbs
    Unfortunately I am, when I was eating carbs, If I would step above 140 I would look preggo. Also, I have to eat all of my carbs preworkout and fats and proteins after workout or bye bye ketosis. I never get to eat all of the fun stuff/;
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
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    I like food. I like coffee.
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  29. #29
    Registered User thesilent1's Avatar
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    Subbed! Anything to view free food porn.......
    "It's all about getting back up"
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  30. #30
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by thesilent1 View Post
    Subbed! Anything to view free food porn.......
    I had keto ice cream this morning. I forgot the food porn..
    741cals/30carbs/63fat/28protein/21fiber

    -1 avacado
    -2 tbsp peanut butter
    -1 tbsp coconut oil
    -4 tbsp flax seed
    -water
    -.5 scoop whey

    BUT! Here is my mayo and mustard egg patty... and me, with stupid face number one.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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