Missladyj - 90 Days of Keto

[missladyj]

these are some delicious pictures of foods!

I did Keto as well in January, but ended up stopping since I did not like changing my meal habits.

Since then I lost about 20pounds by just cutting calories + heavy exercise. but still eating whatever healthy I wanted.

Thanks HRN. Have to keep the food interesting, does heaps for adherence.

I did keto for a while a couple years before too and then went back to a normal diet...but it appears a "normal" diet isn't too sustainable for me because here I am again haha! I think I would be able to live with less than 100g of carbs after fat adaptation, but only time will tell.

Nice progress so far MLJ!

Thanks Dann

[Wootball]

Keep it up, I'm right here alongside on the keto train!

[missladyj]

Day - 16 (Sunday)

Rest

Day - 17 (Monday)

Rest

Was kind of tired and really hungry later on in the day. Meant to go to the gym but was feeling lazy / drained. I guess it's about to come up on that time of the month for me. Ended up bingeing a bit on macadamias, almonds, and brussel sprouts roasted in olive oil / sea salt / pepper. lol! At least I have healthy cravings heh. Checked the average cals for the past 7 days and it comes out to around 1800, so not stressing that I ate over calories. I actually kind of like undereating some days, and then eating more on days where I have increased appetite. So much less guilt and depravation.

[atomicbbgum]

Subbed! Omg your food looks so dang good! Good luck!

[EjnarKolinkar]

What program are you on these days?

Lol @ scooting around.

Ive been on fullbody 3x most of the year. A lot of shoulder rehab and volume early on, ramped up intensity slowly. Usually vary upper and lower intensity work and do a volume day for WO #3. Also vary the movement each of the 3 sessions.

Got myself a bit run down though. So Ive been on PPL but I usually do some recovery leg work like warmups and a 2x5 of unilateral leg work on push day.

Itching to start a cutting log on full Viking cut, but PT says all I can do is "eat clean" and run a very small deficit. I know she means well with the eat clean thing, she just doesnt want me running a big deficit until she is done torturing me.

[missladyj]

Subbed! Omg your food looks so dang good! Good luck!

Thanks for subbing girl!

she just doesnt want me running a big deficit until she is done torturing me.

Haha! I can understand that though. Are you being close to healed up now?

[missladyj]

Day - 18 (Tuesday)

Bodyweight Box Squat (low): 3 x 12
Single Leg Box Squat (mid): 2 x 10
Birddog: 2 x 11

Deadlift: 185lbs, 3 x 5
Dumbbell Lunge: 25lbs, 2 x 8
Feet Elevated Bridge: 3 x 13
Leg Extensions: 90lbs, 3 x 10
Hamstring Curls: 80lbs, 3 x 8
Adductor Machine: 150lbs, 3 x 12
Abductor Machine: 100lbs, 3 x 10


Day - 19 (Wednesday)

Rest


Day - 20 (Thursday)

One Arm Dumbbell Bench: 30lbs, 3 x 8

Bench Press: 75lbs, 3 x 10
1 Arm Row: 45lbs, 3 x 8
Standing Dumbbell Press: 25lbs, 3 x 7
Seated Cable Row: 85lbs, 3 x 10
Tricep Pushdown (rope attachment): 70lbs, 3 x 9
Dumbbell Curls: 25lbs, 3 x 6


Day - 21 (Friday)

Stat update: Week 3
Weight: -7lbs (-3kg) with current weight at 158lbs (71.6kg)
Waist: -2in (-5cm) with current waist at 32in (81cm)

Kettlebell Box Squat (low): 35lbs, 3 x 7
Singe Leg Box Squat (mid): 2 x 10
Birddog: 3 x 11

Dumbbell Romanian Deadlift: 35lbs, 3 x 6
Dumbbell Lunge: 25lbs, 2 x 8
Barbell Glute Bridge: 135lbs, 3 x 8
Leg Extensions: 105lbs, 3 x 8
Hamstring Curls: 80lbs, 2 x 8
Adductor Machine: 160lbs, 3 x 8
Abductor Machine: 100lbs, 3 x 10


Got lazy about logging my workouts there for a while, working on a couple other projects that are taking up a lot of my time. Can't believe it has been 3 weeks already. It's that time of the month for me so scale did not really move down...which was annoying, but quickly rectified by finding I had lost another .5 inch in my waist despite monthly bloat. Lifts are increasing, my squat mobility is greatly improving, and overall just feeling stronger and leaner. Is a nice change from what I was feeling like in the beginning. Here's to 9 more weeks

[cherrygarcia80]

Day - 18 (Tuesday)

Bodyweight Box Squat (low): 3 x 12
Single Leg Box Squat (mid): 2 x 10
Birddog: 2 x 11

Deadlift: 185lbs, 3 x 5
Dumbbell Lunge: 25lbs, 2 x 8
Feet Elevated Bridge: 3 x 13
Leg Extensions: 90lbs, 3 x 10
Hamstring Curls: 80lbs, 3 x 8
Adductor Machine: 150lbs, 3 x 12
Abductor Machine: 100lbs, 3 x 10


Day - 19 (Wednesday)

Rest


Day - 20 (Thursday)

One Arm Dumbbell Bench: 30lbs, 3 x 8

Bench Press: 75lbs, 3 x 10
1 Arm Row: 45lbs, 3 x 8
Standing Dumbbell Press: 25lbs, 3 x 7
Seated Cable Row: 85lbs, 3 x 10
Tricep Pushdown (rope attachment): 70lbs, 3 x 9
Dumbbell Curls: 25lbs, 3 x 6


Day - 21 (Friday)

Stat update: Week 3
Weight: -7lbs (-3kg) with current weight at 158lbs (71.6kg)
Waist: -2in (-5cm) with current waist at 32in (81cm)

Kettlebell Box Squat (low): 35lbs, 3 x 7
Singe Leg Box Squat (mid): 2 x 10
Birddog: 3 x 11

Dumbbell Romanian Deadlift: 35lbs, 3 x 6
Dumbbell Lunge: 25lbs, 2 x 8
Barbell Glute Bridge: 135lbs, 3 x 8
Leg Extensions: 105lbs, 3 x 8
Hamstring Curls: 80lbs, 2 x 8
Adductor Machine: 160lbs, 3 x 8
Abductor Machine: 100lbs, 3 x 10


Got lazy about logging my workouts there for a while, working on a couple other projects that are taking up a lot of my time. Can't believe it has been 3 weeks already. It's that time of the month for me so scale did not really move down...which was annoying, but quickly rectified by finding I had lost another .5 inch in my waist despite monthly bloat. Lifts are increasing, my squat mobility is greatly improving, and overall just feeling stronger and leaner. Is a nice change from what I was feeling like in the beginning. Here's to 9 more weeks

Hey girl, wow you're doing amazing! And those workouts are epic!!! Glad to hear you're lifts are increasing...it seems at the beginning there's a dip in strength then once keto adapted strength comes back and then some. Still enjoying the food porn lol. Wow, 3 weeks in already? Glad you're enjoying it so far though...it always helps when you can see/feel the benefits along the way as they help keep you going.

Time of the month grrr, always stalls me out big time too, then i get abit of a whoosh afterwards and become friends with the scale again lol.

[missladyj]

Hey girl, wow you're doing amazing! And those workouts are epic!!! Glad to hear you're lifts are increasing...it seems at the beginning there's a dip in strength then once keto adapted strength comes back and then some. Still enjoying the food porn lol. Wow, 3 weeks in already? Glad you're enjoying it so far though...it always helps when you can see/feel the benefits along the way as they help keep you going.

Time of the month grrr, always stalls me out big time too, then i get abit of a whoosh afterwards and become friends with the scale again lol.

Hey Cherry, good to see you

I'm wondering how I will know if I am keto adapted? Keep reading when you are, workouts seem to be how they were before and such, but I'm not a full month in, would it not be soon to be adapted? Might have to ask in the keto gains group and see what they say.

I can't wait until around -10lbs or so from around now! Always get amped up when I can see indentations where fat used to cover haha.

[EjnarKolinkar]

Haha! I can understand that though. Are you being close to healed up now?

Unfortunately no, it's going to take some doing. Getting kneaded, scraped, ultrasound, and needled for 6 more sessions. Endless rehab chores at home. Blech.

On the bright side I'm doing my 5 min yoga at the same time, and stu mcgill's big 3 along with the chores, so my squat is looking less like Lurch mode and moving better in general.






I like those DB deadlifts too. DO they have kettlebells at your gym? I've been doing renegade rows as a warm up sometimes, amazingly quick way to get going.

Glad your making progress on fat loss!

[missladyj]

Unfortunately no, it's going to take some doing. Getting kneaded, scraped, ultrasound, and needled for 6 more sessions. Endless rehab chores at home. Blech.

On the bright side I'm doing my 5 min yoga at the same time, and stu mcgill's big 3 along with the chores, so my squat is looking less like Lurch mode and moving better in general.

Aw, that truly sucks...what is your expected recovery in function? I need to look into stu mcgill's big 3. Actually, probably need to read much more of his stuff than that. Always so many things to read.

Have finally come to the conclusion the biggest problem with my squat is feet / ankle mobility, and tightness in the hip flexors. It's killing me not to squat but do not want to get even more ingrained in lawn-chair squats haha.

I like those DB deadlifts too. DO they have kettlebells at your gym? I've been doing renegade rows as a warm up sometimes, amazingly quick way to get going.

Glad your making progress on fat loss!

Yep, we have kettlebells. Idk how I completely forgot about renegade rows. Probably will start doing those to get heart rate going because left ankle doesn't care much for jump rope atm.

Thanks for supporting me, as always!!

[DannPM]

I have never had a sore ass as much as I have from doing bb glute bridges / hip thrusts. I always wonder why more people don't do them.

Keep it up, looks like you're still going strong.

[missladyj]

[center]
Day - 22 (Saturday)

Rest

Day - 23 (Sunday)

One Arm Dumbbell Bench: 30lbs, 3 x 10

Bench Press: 75lbs, 3 x 10
1 Arm Row: 45lbs, 3 x 8
Seated Dumbbell Press: 25lbs, 3 x 8
Seated Cable Row: 85lbs, 3 x 11
Tricep Pushdown (rope attachment): 70lbs, 3 x 9
Dumbbell Curls: 25lbs, 3 x 7


Decided to make a channel where I will share my progress and make videos about what I have learned over the course of changing my body. I see there are so many women out there curious about lifting but not really sure where to start or what to do. So many times did I wish there were really good and informative channels about weightlifting done by a female. Maybe I can help some ladies out who are in the same position I was in. I want to use what I have learned to help other women change!That would be so fulfilling to me. But yea, the channel is here. Anyone who subs up is greatly appreciated




https://youtu.be/8Wthfrob44E

[missladyj]

Day - 24 (Monday)

Mobility work

Day - 25 (Tuesday)

Mobility work

Day - 26 (Wednesday)

Mobility work

Day - 27 (Thursday)

Rest

Trying to get my ankles mobile enough to get into a proper deep squat. I have excellent form when placing a 2 x 4 under my heels. Recently read something to suggest that it might not just be an ankle mobility issue, but also dependent of how I am shoving out my knees. Really want to get back to squatting so going to play around with that. Will be in the gym this weekend hitting lower and upper body.

Oh, and it's almost 4 weeks now of keto! I will have my measurements tomorrow as I have been every Friday, but below are some pics I took compared to one I posted in the beginning of this log. Not the greatest comparison, but can still tell there is a change.

[DannPM]

Nice progress so far! You can tell a difference from those pictures.

Gave you a sub the other day on your YT channel btw. I don't log in much but figure every one helps!

[missladyj]

Nice progress so far! You can tell a difference from those pictures.

Gave you a sub the other day on your YT channel btw. I don't log in much but figure every one helps!

Thanks Dann! I am glad I took the pics because scale / tape is the same today. Would be driving me nuts if I hadn't taken pics . Thanks for subbing to my channel, you're right, every bit helps

[JonBana]

Peeeking in. Lol we have the same stats, lady. Good luck! I'm still in the dark about keto but I can't wait to see the results!

never be in the dark about something new , you cannot go by what people say about something everyone reacts differently for all you know keto may be the best thing in you're life waiting to try, you have nothing to lose for a 12 week trial

[missladyj]

Day - 28 (Friday)

5 min mobility work

Sing leg box squat (mid height): 2 x 10
Kettlebell Swings: 35lbs, 2 x 12
Sumo Deadlift: 135lbs, 1 x 6
Deadlift (reg): 185lbs, 1 x 5
Deadlift (reg): 235lbs, 1 x 1 (double overhand grip)
Deadlift (reg): 235lbs, 1 x 1 (mixed grip)
Barbell Overhead Press: 45lbs, 1 x 6, 1 x 7, 1 x 6
Squats (plates under heels): 45lbs, 1 x 5, 65lbs, 1 x 5 (Just messing around with these, seeing if the plates improved mobility to see if ankle is holding me back. It is.)
Bench: 85lbs, 1 x 5
Bench: 95lbs, 1 x 5
Bench: 100lbs, 1 x 3
Bench: 105lbs, 1 x 2

It was my sons birthday and they had a Snickers cake that I just couldn't bear to miss out on, so my man and I decided to make it a "cheat" day. We'll allot ourselves one a month, that way we can fit in birthdays / holidays/ and special occasions. That same night, after our workout, we went to one of our favorite places to eat. I ordered a tequila mixed drink and got a big plate of fries and battered jumbo shrimp. It was ok, the highlight was definitely the ice cream cake lol.

We headed to the gym maybe an 1-1.5 hours after eating the cake to shuttle some glycogen to our muscles, hence the random ass workout. Both of us had a pretty good pump.






Day - 29 (Saturday)

Mobility work

Thought I was going to come out bloated and keto-flu for having carbs, but wasn't the case. Actually felt leaner and took pic on the right to compare with start pic:



Day - 30 (Sunday)

Stat update: Week 4
Weight: -8lbs (-3.6kg) with current weight at 157lbs (71.2kg)
Waist: -2in (-5cm) with current waist at 32in (81cm)

Both of my sons are sick, so tired and waiting on them hand and foot. Decided to call it a rest day.

Day - 31 (Monday)

Now my sons and I both are sick. Ended up being a rest day. Already back in ketosis.

[DannPM]

Have you ever read Lyle McDonald's Ketogenic Diet book? It's from like 2000 but is probably the most comprehensive lit on the subject.

[missladyj]

Have you ever read Lyle McDonald's Ketogenic Diet book? It's from like 2000 but is probably the most comprehensive lit on the subject.

Yep, that's one of the first books I have read by him, couple years ago now. It's a great book, but there has been so much research that has been done since then that I have been looking towards the work of others like Phinney and Volek. Will probably end up revisiting it though, especially if I go past 90 days because will be looking into SKD or TKD.

[missladyj]

Day - 32 (Tuesday)

Sick / Mobility

Day - 33 (Wednesday)

Sick / Mobility

Day - 34 (Thursday)

Mobilty

I'm still pretty sick, sinus problems + cold and this is a decent time to have a deload, so maybe I can get my ankles more mobile in this time so I can FINALLY get back to squatting and with form that allows me to be more upright.

Stat update: Day 35 (Friday)
Weight: -10lbs (-4.5kg) with current weight at 155lbs (70.3kg)
Waist: -2in (-5cm) with current waist at 32in (81cm)

Mobility

Day - 36 (Saturday)

Mobility

Finally feel almost recovered from the cold I had. Twins are good too so that is a bonus. Looking to practice front squats on Sunday (today) and write a new program that will start on Monday.

[missladyj]

Day - 37 (Sunday)

Decided to use this day to practice the front squat. I am so tired of not squatting, decided I am going to do it 3x a week now and just get good at it already! My wrist mobility was surprisingly decent.

SMR / stretch calves
Mobility work

Front Squat:

45lbs, 1 x 5
45lbs, 1 x 5
45lbs, 1 x 5
50lbs, 1 x 5
45lbs, 1 x 5
45lbs, 1 x 5
45lbs, 1 x 5
45lbs, 1 x 5

Kettlebell Swings (2 hand): 35lbs, 2 x 20

Kettlebell Swings (alternating hands): 2 x 18

20 minutes of jump rope

Day - 38 (Monday)

SMR / stretch

Front Squat: 50lbs, 3 x 5
Bench Press: 85lbs, 3 x 6
Lat Pulldown: 75lbs, 3 x 10
Overhead Press: 55lbs, 3 x 5
Inverted Rows (8th hole on squat rack): 3 x 6


Day - 39 (Tuesday)

All kindz of DoMs. ALL KINDS! Feels like I went horseback riding over the weekend lol.

SMR / Stretch / Rest

[EjnarKolinkar]

I like the inverted rows as well, found a pair of rings behind one of the olympic platforms in the gym and have been using them. Used to use the TRX at the old gym. I never thought of doing them until I saw the inverted rows in another journal. Now I really get a kick out of them.

I got busy and missed commenting on the pics, that is some good progress mlj. More to come I am sure.

[missladyj]

I like the inverted rows as well, found a pair of rings behind one of the olympic platforms in the gym and have been using them. Used to use the TRX at the old gym. I never thought of doing them until I saw the inverted rows in another journal. Now I really get a kick out of them.

I got busy and missed commenting on the pics, that is some good progress mlj. More to come I am sure.

Yep, can feel it all up in that mid back!

Thanks Ejnar, I'm excited to see what 90 days is going to be like. So much easier to do keto when increasing the fat intake instead of protein

[cherrygarcia80]

Hey girl,
I've been M.I.A from bb for a while! Just wanted to say thanks so much for all the kind words you've always been so supportive in my log!

Wow, just seen you have a youtube channel, that's great! Will sub for sure! There's sooo many male youtube lifters (i'm subbed to a whole bunch of them lol) and very hard to find female ones so would be really encouraging. I think the only female lifter i'm subbed to is chelsealifts So yay i'll be subbed to another female lifter who i know, so cool! I always feel very empowered when i lift (i'm still very weak though haha but i try and go as heavy as i can) and feels good to graduate to the heavier dumbell section for somethings now. I'm always shaking my head now when i see women sticking to cardio only and the pink baby dumbbells sigh! Oh well to each their own.

Progress pics...wow, I think for 4 weeks that's amazing progress!!! Definitely change especially in the abdominal area your stomach is shrinking! Always shocks me how keto still gets so much hate even when results are so evident. Anyway, glad to see it's going great!

That snickers cake hnnngggg *wipes drool off face* I do not blame you for making it the cheat day haha.

So sorry to hear you were sick, that always really sucks! Hope you're feeling better soon

I think you're squat progress sounds great. I've always wanted to squat but my left knee couple with the high weight i started at wasn't possible. I'm finding my left knee has improved slightly so have started regularly doing my swissball squats again (with the ball at the back sort of assisted by the ball), with the hope that it will strengthen my legs and when i get abit lower in weight finally want to try and do some real squats which i've longed to do from day 1.

Okay let me stop rambling, all the best

[deadliftbrah19]

Subbed......great thread!

I tried keto 3 years ago yet the keto flu really wiped me out and I had a tough time concentrating at work. If I could take time off from work I'd do it again!

[missladyj]

Hey girl,
I've been M.I.A from bb for a while! Just wanted to say thanks so much for all the kind words you've always been so supportive in my log!

Completely understand girl, and it's np. The feeling is mutual, you have been very encouraging for me as well

Wow, just seen you have a youtube channel, that's great! Will sub for sure! There's sooo many male youtube lifters (i'm subbed to a whole bunch of them lol) and very hard to find female ones so would be really encouraging. I think the only female lifter i'm subbed to is chelsealifts So yay i'll be subbed to another female lifter who i know, so cool! I always feel very empowered when i lift (i'm still very weak though haha but i try and go as heavy as i can) and feels good to graduate to the heavier dumbell section for somethings now. I'm always shaking my head now when i see women sticking to cardio only and the pink baby dumbbells sigh! Oh well to each their own.

Same, subbed to Chelsea! Thought the same, it got old just watching guys all the time and rarely hearing about things that are of specific concern to women. I feel the same way you do when women settle for the super easy options...if only they knew how amazing weights are for our bodies in so many ways. Want to spread that message as far as I can.

Progress pics...wow, I think for 4 weeks that's amazing progress!!! Definitely change especially in the abdominal area your stomach is shrinking! Always shocks me how keto still gets so much hate even when results are so evident. Anyway, glad to see it's going great!

Thank you! I am extremely happy with the results. Not going to lie, I miss carbs sometimes...but that's why I get 1 cheat a month for special occasions . My significant other's and my b day are coming up soon so we'll be hitting up a bbq rib joint and pig out on fries and beer lol. I am excited!

I think you're squat progress sounds great. I've always wanted to squat but my left knee couple with the high weight i started at wasn't possible. I'm finding my left knee has improved slightly so have started regularly doing my swissball squats again (with the ball at the back sort of assisted by the ball), with the hope that it will strengthen my legs and when i get abit lower in weight finally want to try and do some real squats which i've longed to do from day 1.

Okay let me stop rambling, all the best

Can understand where you are coming from. What kind of leg training do you do in the mean time? You're not rambling, I appreciate you taking the time to even write me. I apologize for taking so long, have been so lazy about having to put my workouts up so have been avoiding the log

Subbed......great thread!

I tried keto 3 years ago yet the keto flu really wiped me out and I had a tough time concentrating at work. If I could take time off from work I'd do it again!

Thanks brah

Did you supplement sodium when you tried it? I made sure to get 5g this time and no keto flu whatsoever! Felt like I had consistent energy after just a few days. What a difference salt makes haha

[missladyj]

Day - 51 (Sunday)

Weight: -14lbs (-6.4kg) with current weight at 151lbs (68.4kg)
Waist: -3in (-7.6cm) with current waist at 31in (78.7cm)


I know, I have been bad about updating. Got a new graphics card and it is partly to blame . Gaming is like a whole new experience again now that I'm not using a dinosaur card lol. Things have been going well though, have still been sticking to the diet and doing my workouts. Front Squats are getting easier and easier. I was struggling with the bar at first and now I'm doing 75lbs x 5. Not anything impressive, but still feels good to see linear progress, despite a cut on a low carb diet even. The weight is coming off, I'm getting leaner and leaner...it really feels good. Keto has totally taken me by surprise, I love this diet.

Some pics showing a little where I'm at so far:







All the pics are cold, unpumped. I don't think I have been this lean!

[cherrygarcia80]

Wow, that's some great progress MLJ (pics and stats too)!

-14lbs and -3 inches lost from the waist! And seems time has flown if your at day 51 already! I tend to find it interesting that i have lost more inches in the waist on keto than from any other diet i've ever done so that's been really encouraging for me as well.

I'm curious to know how you'll be feeling as you get closer to day 90....in terms of whether you think you may want to continue with keto or not. But either way, you've done great on it so far!

[missladyj]

Wow, that's some great progress MLJ (pics and stats too)!

-14lbs and -3 inches lost from the waist! And seems time has flown if your at day 51 already! I tend to find it interesting that i have lost more inches in the waist on keto than from any other diet i've ever done so that's been really encouraging for me as well.

I'm curious to know how you'll be feeling as you get closer to day 90....in terms of whether you think you may want to continue with keto or not. But either way, you've done great on it so far!

Thanks Cherry! I'm very happy about the progress. It does indeed seem like time has flown by. Have also noticed that about losing around the waist faster with keto. Read somewhere that keto reduces visceral fat more than other diets, wonder if that is why. Used to think it was due to water weight, but then realized that water loss balances out after a while. Do indeed like the idea of my organs shedding fat lol.

As for continuing, I think it is very likely. Not only am I concered about body composition and feel that keto could help me attain that goal easier due to satiety and adherence, but I am very concerned about preventing health issues. My grandfather died of a heart attack at only 40...high BP runs in the family. Diabetes does as well and am beginning to suspect I am insulin resistant to some degree. I gain weight sooooo fast eating carbs. And it really brings out my inner glutton. Then, there is the fact that it is really hard for your teeth to rot out your head (one of my fears, have dreams about teeth falling out) when you don't have sugar sitting on your teeth feeding all the bad bacteria. Then, I get better nutrition because I'm eating more micronutrients from veggies and grass fed butter / fish (barely ate fish before), and going to begin braving liver fried in butter soon. Yes, it is limiting in some ways, but it's not like I can't enjoy carbs every now and then. Really, a carb diet is limiting because you can't eat nearly as much fat! I've been able to eat keto at every restaurant and gas stations have tons of keto friendly things. And it's awesome to eat over 1lbs of ribs and know I have plenty of calories to spare. It just seems practical to stick with it based on the benefits and my goals!