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  1. #1
    Registered User workingthedream's Avatar
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    Arrow Workingthedream's Keto log with pics

    Intro
    Hi everyone, I have decided to create a log for my Standard Ketogenic Diet. Apologies, if the information I have posted is repetitive from my 1st post on the forums, but I thought if there are any people new to the keto diet going forward that might take something out of this log, it would help them to get the whole picture.
    I have been overweight most of my life, but after working long hours at a desk job ballooned to 95kg+ in 2009. In late 2009 being stuck in a rut I left my job and went volunteering in Nepal and backpacking around Europe for a year. Walking 20km a day on a tight food budget i thinned down to 70kgs as a (nice) consequence. From 2011 to the end of 2013 I ballooned out to the heaviest i have ever been.

    I started actively trying to lose weight from the 20th of Feb 2014. It just started out by going for casual walks 5 nights a week, and restricting calories. I went from 104kg – 97kg from feb until the 29th April 2014.

    I Stumbled across keto in April, read up on it thoroughly and decided to do it right starting on the 5th of May. I got the 1st DEXA scan pre-keto to form a basis to compare back to.



    Stats when started keto (5 May 2014)
    SW: 97kg
    Sex: Male
    Age: 28
    Height: 170
    LBM: 72.4kg (3.2kg bone)
    Fat: 25.2kg
    Fat %: 25.8%



    Current Stats after 2 months of Keto (30 June 2014)CW: 87.2kg
    LBM: 68.5kg (3.2kg bone) Dropped 4kg LBM with 3kg water loss (note dexa was done when my weight was 88.5kg)
    Fat: 20.4kg Dropped 4.8kg FAT
    Fat %: 23% Dropped 2.8% FAT



    Why is keto for me?
    Tried lots of diets in the past, always found myself cheating especially when i hit a plateau. Best dimension IMO that keto brings is that it keeps me satiated. Still get some mild cravings when i walk past some cheeky doughnuts but the will power holds strong. Difference is im not hungry all the time under a conventionally calorie restricted diet, and the body doesn’t crave sugar anymore.

    Instruments used
    - MFP (religiously)
    - Digital Ketone Blood monitor
    - Dexa Scan every 2 months

    Food
    I believe diet is 80% of weight loss. I have been active most of my life but was a carb fiend for all of it with a sweet tooth to rival most. Have been hitting weights for a number of years and as such i have built up a little muscle mass which is trying to get to the surface. My BMR is about 1900 so i try to eat that on a weekly average. Once a fortnight ill try and eat slightly above maintenance on Keto(ish) foods to try and tell my body im getting adequate sustainance and not to not eat at a deficit for a prolonged period. Personally i find that my weight loss stalls if i eat at a deficit for too long (homeostasis?). I wouldn’t really classify it as a CKD, as my carbs usually stay below 100 on that day, although not when i go to my fav meal of a bucket of KFC with condiments which ill nibble on throughout the day (condiments include coleslaw, and nuggets).

    Supplements
    - Multivitamin
    - fish oil
    - potassium chloride
    - magnesium chelate
    - Vitamin D + Calcium
    - Acetyl L-Carnitine
    - Whey Protein Isolate
    - Miceller Casein

    Exercise
    I try to do cardio in my lunch breaks for about 45 minutes (4 times a week)
    Weight training – at the moment mostly isolation exercises (3/4times a week), but am starting to introduce compound lifts and will start the Strong Lifts 5x5 program in August.
    After work ill still try and head out for walks, but its getting cold :-/

    Goals
    75 kg and 12% body fat. That means ill need to lose another 12kg with the breakup of fat to LBM being 9kg fat 3kg LBM. It’s achievable, but not sure if realistic. Might need to cut a little lower than 75kg for 12%BF. Anyhow i have given myself until the end of the year to achieve this. Plan next year is to lean bulk on a Fierce 5 or ICF 5x5.[B]

    Some pictures of where i have come from and where i am at
    Last edited by workingthedream; 06-30-2014 at 09:12 PM.
    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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  2. #2
    Registered User KaylaElizabeth's Avatar
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    Aweee yeah. I will consider you to be my gemini. I am SKD bulking, and you cutting. Yeah! New internet cyberwebz friendship. Haha. I had to, sorry.
    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 workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Aweee yeah. I will consider you to be my gemini. I am SKD bulking, and you cutting. Yeah! New internet cyberwebz friendship. Haha. I had to, sorry.
    LOLOL! alright done! :-D

    Macros for yesterday
    Calories: 1745kcal
    Fats:93
    Protein: 171
    Carbs:27
    Water: 11 cups

    blew out the protein yesterday as i went to nando's with my gym buddy.

    Workout
    gym buddy and i are starting to incorporate compound lifting into our workouts so were testing out weight limits

    db bench press : 1x12/1x10@64kg then 1x12@56kg
    squats: 1x12@60kg; 1x12@70kg; 1x12@80kg
    deadlift: 1x12@50kg; 1x12@60kg; 1x12@70kg;1x5@80kg
    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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  4. #4
    Team Dad Bod klaximilian's Avatar
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    Damn. Great looking log…

    Just one question. Why are the cals so low? The deficit seems a little steep…

    with a BMR of 1900 and exercising as much as you do, I can't imagine your TDEE is anything lower than 2800. Which makes this one hell of a deficit.

    I'd personally reduce it and eat a little more so you don't sacrifice too much LBM.
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  5. #5
    Registered User workingthedream's Avatar
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    Originally Posted by klaximilian View Post
    Damn. Great looking log…

    Just one question. Why are the cals so low? The deficit seems a little steep…

    with a BMR of 1900 and exercising as much as you do, I can't imagine your TDEE is anything lower than 2800. Which makes this one hell of a deficit.

    I'd personally reduce it and eat a little more so you don't sacrifice too much LBM.
    thanks bro :-)

    yea it is a fair sized deficit. My problem was that im not exactly sure what my TDEE is. When i went up for the second DEXA scan last week, based on fat loss and loss of LBM over the last 2 months, the estimated my daily deficit was about 629kcal per day (eating on average 1900 since starting keto). That kinda sucked because i was being VERY ACTIVE.

    But you are right about LBM, have been losing about 1kg a week this past month, and might be a little too much and not giving myself much wiggle room when i eventually plateau.

    I had a bit of a (planned) keto binge over the weekend with a 3000kcal day to try and influence the metabolism to keep burning fat, so on average i should be eating at more than my BMR. but have been thinking to slightly increase calories to decrease weight loss to 1.5lbs a week. still experimenting with what my metabolism does.
    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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  6. #6
    Team Dad Bod klaximilian's Avatar
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    klaximilian is offline
    Originally Posted by workingthedream View Post
    thanks bro :-)

    yea it is a fair sized deficit. My problem was that im not exactly sure what my TDEE is. When i went up for the second DEXA scan last week, based on fat loss and loss of LBM over the last 2 months, the estimated my daily deficit was about 629kcal per day (eating on average 1900 since starting keto). That kinda sucked because i was being VERY ACTIVE.

    But you are right about LBM, have been losing about 1kg a week this past month, and might be a little too much and not giving myself much wiggle room when i eventually plateau.

    I had a bit of a (planned) keto binge over the weekend with a 3000kcal day to try and influence the metabolism to keep burning fat, so on average i should be eating at more than my BMR. but have been thinking to slightly increase calories to decrease weight loss to 1.5lbs a week. still experimenting with what my metabolism does.
    That does seem low. Have you tried to eat a week or two at 2500 (ish) to establish your TDEE, or are you just going off what they said it should be around?

    Personally, I think step one is knowing what you maintain at so you can make educated decisions on your caloric intake. The body is a really finicky thing, and if you're going to take this seriously it's probably best to know where you stand.

    I'd personally go no steeper than a 20% deficit, which should be in the 500-600 calorie range.

    Looking good BTW. Keep at it!
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  7. #7
    Registered User Arminus83's Avatar
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    Wow, really detailed info in your log, nice work!
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  8. #8
    Registered User workingthedream's Avatar
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    Originally Posted by klaximilian View Post
    That does seem low. Have you tried to eat a week or two at 2500 (ish) to establish your TDEE, or are you just going off what they said it should be around?

    Personally, I think step one is knowing what you maintain at so you can make educated decisions on your caloric intake. The body is a really finicky thing, and if you're going to take this seriously it's probably best to know where you stand.

    I'd personally go no steeper than a 20% deficit, which should be in the 500-600 calorie range.

    Looking good BTW. Keep at it!
    Have thought about it, but TBH was saving it as a strategy when the weight loss plataued. have been going by what the DEXA spat out thus far in terms of TDEE. It would put it at around 2500-2600.

    Will see how much weight is lost this week and try to adjust it cap weight loss at 1.5lb per week. Read in a sticky somewhere that the max fat an average body can metabolise is 1.5lb a week. Any more and its going to be muscle.

    thanks for the compliment and food for thought!
    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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  9. #9
    Registered User workingthedream's Avatar
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    Originally Posted by Arminus83 View Post
    Wow, really detailed info in your log, nice work!
    thanks arminus :-)
    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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  10. #10
    Registered User workingthedream's Avatar
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    For yesterday 1/7/14

    Macros
    calories: 1841
    Fat: 124
    Protein: 134
    Carbs: 10
    water: 11 cups

    Workout
    45 minute treadmill jogging/walking/uphills
    still sore from muscles adjusting to new compound lifts
    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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  11. #11
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    For yesterday 1/7/14

    Macros
    calories: 1841
    Fat: 124
    Protein: 134
    Carbs: 10
    water: 11 cups

    Workout
    45 minute treadmill jogging/walking/uphills
    still sore from muscles adjusting to new compound lifts
    Food log for ten net carbs please?
    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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  12. #12
    Registered User workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Food log for ten net carbs please?
    sure thing

    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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  13. #13
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    sure thing

    Everyone gets to eat so much more protein than me. Ugh. On my carb diet I was getting upwards of 160 a day, now I get in 95. Thank you for sharing!
    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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  14. #14
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    I wish I could get one of these DEXA tests done; looks soo cool.
    "It's all about getting back up"
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  15. #15
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    In, sorry for being late! Very well written Good stuff, man!
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  16. #16
    Registered User workingthedream's Avatar
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    Originally Posted by TypeNirvash View Post
    In, sorry for being late! Very well written Good stuff, man!
    thanks :-) tried to be as detailed/concise as my mind ramblings allowed :-/

    Originally Posted by thesilent1 View Post
    I wish I could get one of these DEXA tests done; looks soo cool.
    luckily there was one next to my office which had them. It seemed like a good idea to get an exact breakdown of the body in order to set goals that were achievable. def a useful tool

    Yesterdays 02/07/14

    Macros
    calories: 2004
    fat: 117
    protein: 175
    carbs: 64

    It was my parents birthday today so my bro and I took them out to dinner. Tried to eat mostly keto friendly food, but when the cake came out a bite became a slice... so ashamed :-(

    Protein was also over the top (40g more than wanted)


    workout

    benchpress: 1x12x60kg; 2x8x80kg; 1x5x80kg
    romanian deadlifts: 1x12x40kg: 3x10x60kg
    face pulls: 3x12
    pullups: 1x10
    chinups:1x10
    hammergrip chinups: 1x8 (failure)
    deadlift: 3x5x90kg

    was all over the place with the workout as ran into my bro at the end of the session and decided to jump in for a few sets with him.
    Last edited by workingthedream; 07-02-2014 at 04:58 PM.
    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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  17. #17
    Team Dad Bod klaximilian's Avatar
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    Inspired me to get a DEXA. Will try to squeeze in for one tomorrow near my work. I'm getting one in August after the cut, but I'm really itching to get one before just to see how well keto works.
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  18. #18
    World Warrior TypeNirvash's Avatar
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    If ever you happen to eat carbohydrates, don't feel guilty! Tomorrow is a new day!

    After all, you can see in my log just how many times I've accidentally gone over. It's not a huge deal, don't feel ashamed
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  19. #19
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    Originally Posted by TypeNirvash View Post
    If ever you happen to eat carbohydrates, don't feel guilty! Tomorrow is a new day!

    After all, you can see in my log just how many times I've accidentally gone over. It's not a huge deal, don't feel ashamed
    This. No shame, we all have to live a little bit. It was your parents birthday, so while Id applaud you for holding off on cake, I'm more impressed that you celebrated with your folks.

    This diet isn't meant to be a prison. Pick yourself up and just get back on track. Its not a big deal man.
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  20. #20
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by klaximilian View Post
    This. No shame, we all have to live a little bit. It was your parents birthday, so while Id applaud you for holding off on cake, I'm more impressed that you celebrated with your folks.

    This diet isn't meant to be a prison. Pick yourself up and just get back on track. Its not a big deal man.
    That's my take on it now, the first time I was on keto I almost drove myself crazy when I had something I wasn't supposed to. Now, it;s just like who cares? I am young and I have the rest of my lift to step on stage, nowadays they have women 50 and sixty something stepping on stage and placing.
    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
    Registered User workingthedream's Avatar
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    Originally Posted by klaximilian View Post
    Inspired me to get a DEXA. Will try to squeeze in for one tomorrow near my work. I'm getting one in August after the cut, but I'm really itching to get one before just to see how well keto works.
    That's awesome, definitely can vouch for them. At very lease it gives you a solid foundation as to what your base is and setting goals that are achievable. If you manage to get one done tomorrow let us know how it went :-D


    Originally Posted by TypeNirvash View Post
    If ever you happen to eat carbohydrates, don't feel guilty! Tomorrow is a new day!

    After all, you can see in my log just how many times I've accidentally gone over. It's not a huge deal, don't feel ashamed
    Originally Posted by klaximilian View Post
    This. No shame, we all have to live a little bit. It was your parents birthday, so while Id applaud you for holding off on cake, I'm more impressed that you celebrated with your folks.

    This diet isn't meant to be a prison. Pick yourself up and just get back on track. Its not a big deal man.
    Originally Posted by KaylaElizabeth View Post
    That's my take on it now, the first time I was on keto I almost drove myself crazy when I had something I wasn't supposed to. Now, it;s just like who cares? I am young and I have the rest of my lift to step on stage, nowadays they have women 50 and sixty something stepping on stage and placing.
    Thanks for the support and wise words, was just feeling a little glum as the first 2 months of keto was obsession to get everything perfect (with results to show it), but the last couple days fell off the wagon a little bit, but jumping right back on :-)
    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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  22. #22
    World Warrior TypeNirvash's Avatar
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    That's all we can do Keep on keepin' on!
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  23. #23
    Registered User workingthedream's Avatar
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    Originally Posted by TypeNirvash View Post
    That's all we can do Keep on keepin' on!
    Indeed, indeed... whatever you can do to make weekend weigh ins less dramatic lol.


    Yesterday's 3/7/14 numbers

    Macros:

    calories: 1852kcal
    net carbs: 43
    fat: 124
    protein: 138

    * had alot of sausages yesterday, so carbs might be off. Ketones registered at 0.7mmol this morning

    Workout
    was meant to be a rest day from weights, but feeling that the upper body is getting neglected. so did a quick 30 min weight session instead of cardio at lunch.

    military press: 1x12@15kg; 1x10x25kg; 3x8x35kg
    kettle bell double clean and press: 3x12@14kg
    standing bicep curls (ez bar): 1x12@15kg; 2x8x25kg; 2x5x35kg

    cardio:
    went for a walk with my buddy who is also trying to lose weight. 2 hours all 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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  24. #24
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    Indeed, indeed... whatever you can do to make weekend weigh ins less dramatic lol.


    Yesterday's 3/7/14 numbers

    Macros:

    calories: 1852kcal
    net carbs: 43
    fat: 124
    protein: 138

    * had alot of sausages yesterday, so carbs might be off. Ketones registered at 0.7mmol this morning

    Workout
    was meant to be a rest day from weights, but feeling that the upper body is getting neglected. so did a quick 30 min weight session instead of cardio at lunch.

    military press: 1x12@15kg; 1x10x25kg; 3x8x35kg
    kettle bell double clean and press: 3x12@14kg
    standing bicep curls (ez bar): 1x12@15kg; 2x8x25kg; 2x5x35kg

    cardio:
    went for a walk with my buddy who is also trying to lose weight. 2 hours all up.
    I had an accident with chocolate chips and protein powder today. We are all gonna make it.
    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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  25. #25
    Registered User workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    I had an accident with chocolate chips and protein powder today. We are all gonna make it.
    yeah, had a busy week this week as well, so decided to take the week off and eat at a smaller deficit incase my metabolism was getting too used to the larger deficit.
    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 workingthedream's Avatar
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    Friday 4th July 2014
    Macros
    calories: 2188
    fat: 154
    protein: 129
    carbs: 40

    Exercise
    30 min cardio

    needed to introduce fiber into the diet. Intially wanted to join the mancake frenzy, but didn't have enough of the ingredients :-S

    so went with a slight modification to zeaviews choc fat bomb.

    instead of peanut butter which ive done before (and are amazing) tried out desiccated coconut. as some of the coconut oil I bought has a nice coconut aftertaste.

    ingredients
    unsalted butter: 15g
    coconut oil: 56g
    liquid sweetener: 16 drops
    desiccated coconut: 25g
    cocoa: 10g
    benefiber: 6 tsp

    makes 12 in little cupcake holders

    macros 69kcal; 7.3g fat, 0.5 pro, 0.6 carb










    Saturday5th July 2014
    Macros
    calories: 2188
    fat: 125
    protein: 132
    carbs: 42

    Exercise
    Nil
    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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  27. #27
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    Friday 4th July 2014
    Macros
    calories: 2188
    fat: 154
    protein: 129
    carbs: 40

    Exercise
    30 min cardio

    needed to introduce fiber into the diet. Intially wanted to join the mancake frenzy, but didn't have enough of the ingredients :-S

    so went with a slight modification to zeaviews choc fat bomb.

    instead of peanut butter which ive done before (and are amazing) tried out desiccated coconut. as some of the coconut oil I bought has a nice coconut aftertaste.

    ingredients
    unsalted butter: 15g
    coconut oil: 56g
    liquid sweetener: 16 drops
    desiccated coconut: 25g
    cocoa: 10g
    benefiber: 6 tsp

    makes 12 in little cupcake holders

    macros 69kcal; 7.3g fat, 0.5 pro, 0.6 carb










    Saturday5th July 2014
    Macros
    calories: 2188
    fat: 125
    protein: 132
    carbs: 42

    Exercise
    Nil
    Someone took my minimancake idea to the extreme;D
    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.
    Reply With Quote

  28. #28
    Registered User workingthedream's Avatar
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    weekly weigh in

    Starting weight: 97kg
    Last Week: 87.1kg (29 June)
    This week: 86.8kg (6 July)
    Difference -0.3kg/-.66lbs

    weight loss semi stalled this week which was almost expected as i ate at 2,103kcal per day which was about 300 over where i had been eating the past few weeks.

    Going to go back to eating 1800kcal and hoping for decent numbers next week.


    Sunday 06/06/14
    Workout

    squats 3x12
    deadlift 3x8

    30 min cardio
    Last edited by workingthedream; 07-06-2014 at 04:52 PM.
    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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  29. #29
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    weekly weigh in

    Starting weight: 97kg
    Last Week: 87.1kg (29 June)
    This week: 86.8kg (6 July)
    Difference -0.3kg/-6.6lbs

    weight loss semi stalled this week which was almost expected as i ate at 2,103kcal per day which was about 300 over where i had been eating the past few weeks.

    Going to go back to eating 1800kcal and hoping for decent numbers next week.


    Sunday 06/06/14
    Workout

    squats 3x12
    deadlift 3x8

    30 min cardio
    Nice! Im proud. Keep up the awesome work!!
    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.
    Reply With Quote

  30. #30
    Registered User workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Nice! Im proud. Keep up the awesome work!!
    thanks! on track thus far with goals
    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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