My Keto Motivation

[danfleysher]

Happy Birthday mate. Have a good one.

Much appreciated.

[danfleysher]

So this was my birthday weekend and while I didn't have carbs, it's possible I had too much protein - BBQ for dinner on 29th and 30th! I didn't count calories on May 1st but one of the gifts I got was a smart index scale (basically measures weight, bf, muscle, water weight, etc). I don't think it's that accurate but good to use as a baseline.

So as of this morning: (for reference, I was about 1.4lb lighter on this scale than my previous scale.
Weight: 202.3
BF%: 18.8
Muscle Mass: 84.5 lbs
Bone Mass: 18.2 lbs
Body Water: 59.3%

Also, I'm going to be ending my keto diet but will reintroduce carbs slowly and will try to take daily photo's for this log.

[danfleysher]

For anybody who's interested, my next project is to show that weight loss doesn't require "clean" eating 24/7. I'm sure you guys know this already but I'd like to test it myself, mainly to help somebody out. I have a friend who says weight loss is too hard because he doesn't have access to certain foods and complains that all he can get for lunch is something unhealthy. I've tried telling him that he just needs to watch his calorie intake but he's not convinced...

So basically it's going to be a log for 30 days where I eat everything my heart desires lol

[danfleysher]

Nutrition
6:00am Breakfast: Venture Bar - Coconut Almond Delight
kC: 210 / C: 3g / F: 8g / P: 20g
12:00pm Lunch: Half Rotisserie Chicken, 2 cups Broccoli, 2 tbs Chipotle Mayo
kC: 731 / C: 17g / F: 51g / P: 56g
7:00pm Dinner: 5 Meatballs, Zoodles with Parmesan
kC: 314 / C: 4g / F: 19g / P: 16g
10:00pm Snack: Protein Shake w/ 1 tbs Peanut Butter
kC: 255 / C: 10g / F: 12g / P: 30g

Total: kC: 1510 / C: 34g / F: 90g / P: 121g
Dinner was delicious and filled me up pretty well. Wasn't hungry at all throughout the day.

Exercise
Squat: 4x5 @ 215
Bench: 3x7 @ 185
Pendlay: 3x8 @ 170
Incline DB Press: 2x10 @ 70
Close Grip Rows: 2x10 @ 150
Pull Ups: 2x5 @ 0

Feeling: Had me doing the Rick Flair WOOOOOOOOOO. 215 on the squats is monumental. Means next week is the big two plates which has me ESTATIC. Other workouts were good too. Glad I was repping the Bench and will up the weight on the inclines.

[gabeinphx]

Nutrition
12:00pm Lunch: Half Rotisserie Chicken, 2 cups Broccoli, 2 tbs Chipotle Mayo
kC: 731 / C: 17g / F: 51g / P: 56g
.

Meals look pretty good. Just curious, where does the 51g of fat come from. I know the Mayo has some, and the chicken will have some, but seems like quite a bit at 51g. I eat a boat load of eggs, seeds and nuts to get my fat macros up.

[danfleysher]

Meals look pretty good. Just curious, where does the 51g of fat come from. I know the Mayo has some, and the chicken will have some, but seems like quite a bit at 51g. I eat a boat load of eggs, seeds and nuts to get my fat macros up.

I could be wrong on that. I buy my lunch so I used whatever I could find for rotisserie chicken. The one from Walmart is
Walmart - Rotisserie Chicken (Half of the Whole Chicken), 9 oz kC: 480 / C: 3 / F: 30 / P: 51

[jasinc81]

For anybody who's interested, my next project is to show that weight loss doesn't require "clean" eating 24/7. I'm sure you guys know this already but I'd like to test it myself, mainly to help somebody out. I have a friend who says weight loss is too hard because he doesn't have access to certain foods and complains that all he can get for lunch is something unhealthy. I've tried telling him that he just needs to watch his calorie intake but he's not convinced...

So basically it's going to be a log for 30 days where I eat everything my heart desires lol

Love this concept. I currently travel a lot for work and have still been able to maintain a keto lifestyle when I can't be home cooking meals. I basically live off of Arby's roast beef max (no bun), Arby's farmhouse turkey salad, double whoppers with no buns, Jimmy John's unwich, and Subway salads. At gas stations I rely on nuts, beef sticks, and occasionally they have packages of hard boiled eggs, and I steal mayo packets. I just watch my macros like a hawk and do just fine. I've lost 40 pounds in almost 4 months.