The Carb Terminator

[dalkon]

Welcome to my Keto log, where I'll try to frequently post how my Keto is going. I'm trying to cut weight (about 20lbs) and also increase my running endurance and strength. So far I've been on Ketosis for one week and I've lost approx 3-4lbs... although unfortunately I got seemingly kicked out of ketosis from having a few diet cokes yesterday.

My current workout program : 6 days/week workouts, with two 2-a-day workouts... documented as follows -
Monday - Upper Body Workout and 1mile run.
Tuesday - Group PT in the morning (3 mile run) / Lower Body in the afternoon.
Wednesday - Alternate form of cardio (30min)
Thursday - Group PT in the morning (circuits) / Upper Body in the afternoon.
Friday - Lower Body Workout and 1mile run.
Saturday - Rest
Sunday - 30min Boxing Workout and 1mile run.
Total Running Miles per week : 8-10miles.
Goal Running Miles per week : 10-12miles.

It may seem like a bit much for someone recently returning to the world of fitness, plus being on a calorie deficit AND on ketosis - I'm accounting for all of these factors and will listen to my body to avoid injuries. I've been doing the above-mentioned workout for one week now, and feel great ... vice some pretty significant soreness.

Ketosis Plan : I'll be doing Ketosis pretty strictly. I don't have access to a kitchen, so a microwave will be my go-to cooking ware. My diet will mostly consist of bacon, eggs, salami, pepperoni, salad (iceburg lettuce and spinach), real mayo, cheese, sausage, and beef jerky.

Supplements : Milk Thistle, 5-HTP, Kudzu, L-Glutamine.

Goal : Weigh-in at 165lbs (Current 186.)

[danfleysher]

Seems a lot on your plate all at once. Do you currently run or lift?

[dalkon]

Seems a lot on your plate all at once. Do you currently run or lift?

I'm currently doing both. Just started lifting again, but I've been running fairly consistently every other day due to my job ; but I'm increasing my milage now by running a mile after every workout.

[dalkon]

Day 8 of Keto: I wasn't sure if I was still in Keto after the weekend, but it seems I'm still losing weight pretty consistently and also urinating quite frequently as well. I'm down 5lbs since Day 1 and haven't noticed any huge difference in workouts, except doing cardio seems more of a chore now (although I expect that, since I'm increasing weekly mileage.) Lifts have gone up slightly since last week. I'm also not feeling like utter sh*t like I was last week. I tell ya, last week I felt like I was gonna keel over because I was craving carbs/sweet drinks so bad it quite literally hurt. Not really craving carbs nearly as much this week. All-in-all, going well.

***TL/DR: 5lbs down in 8 days.

[dalkon]

Day 9 : I feel pretty aweful today, brain fog, fatigue, the whole 9 yards. Plus last night I couldn't get any sleep due to sleep apnea worse than usual.
Still worked out this morning - 2.5mile run with exercises in between each 3/4 mile. Plan on doing some light cardio this afternoon, or may skip altogether, to avoid overworking myself.

[repower]

Keep us updated with your daily eating!

[dalkon]

Keep us updated with your daily eating!

Will do!

[dalkon]

Day 11: My diet has been pretty solid for the past few days, except yesterday. I decided to go out for some veterans' day food ; I still pretty much kept to a fairly keto diet of steak and such, but too much and protein intake was too high at 141g, while fat was only 124g. Also had a few margaritas yesterday. I'm hoping this doesn't knock me out of ketosis, I'll let you know. Anyways, as for today:

This evening I have a hill hike planned, as well as an upper body workout.


End of day macros - 71% fat, 26% prot, 3% carb.
Workout - 5 mile steep incline hike. Shoulders and back workout.

[dalkon]

Day 12 : Feeling pretty good today. Down about 1lb since last weigh-in. Will update as day goes on.

[dalkon]

Day 22 : Weighed-in last night at 179.4 lbs, approx. 9lbs lost since start of Keto.
This is my fourth week of Ketosis. Not having any of the previous side effects (fatigue, etc) anymore thankfully.
The only new side effect I've been noticing is some acid reflux.
My body seems to be finally getting used to being in ketosis.
Going to be doing some intermittent fasting today, not on my own accord unfortunately, didn't have time to get breakfast since my alarm clock didn't go off.

I think it's time to set some short term goals and update my supplements.
Wk 1 Goal : Lose 2lbs.
Wk 2 Goal : Increase bench press by 5lbs. Lose 4lbs.
Wk 3 Goal : Decrease 1mile run time by 20sec. Lose 6lbs.
Wk 4 Goal : Lose 8lbs. Increase bench press by 10lbs, increase deadlift by 15lbs.

And my current supplements : Multivitamin, MP Assault PreWorkout (as needed).

[dalkon]

Day 23 : Did chest workout last night and cardio workout this morning. Quite exhausted today, hopefully my energy will regain as the day goes on.
Weighed in at 177.9. Will update as day progresses.

[danfleysher]

As you lose weight, adjust your calorie intake accordingly. You'll be burning about 100 less calories per 10lbs depending on how active you are.

[dalkon]

As you lose weight, adjust your calorie intake accordingly. You'll be burning about 100 less calories per 10lbs depending on how active you are.

For sure, thanks!

Day 24: Workout(s) of the day:

Morning: 1.5mile run. 10min Arc machine.
Afternoon : Squats - 4 sets, 125x 8reps.
Leg Extension - 4 sets, 100lb x 10reps.
Leg Curl - 4 sets, 80lb x 10reps.
Calf Raise - 3 sets, 210lb x 10reps.
Crunches - 3 sets of 90 reps.
1mile run.

Took in about 2k calories consisting pretty much of Cheese, Sausage, and Salami. (Yea, diet kinda sucked today, although still met macros. Generally I eat a healthier diet.)

Weighed in at 177.6 lb.

[June2018]

For sure, thanks!

Day 24: Workout(s) of the day:

Morning: 1.5mile run. 10min Arc machine.
Afternoon : Squats - 4 sets, 125x 8reps.
Leg Extension - 4 sets, 100lb x 10reps.
Leg Curl - 4 sets, 80lb x 10reps.
Calf Raise - 3 sets, 210lb x 10reps.
Crunches - 3 sets of 90 reps.
1mile run.

Took in about 2k calories consisting pretty much of Cheese, Sausage, and Salami. (Yea, diet kinda sucked today, although still met macros. Generally I eat a healthier diet.)

Weighed in at 177.6 lb.

Your workouts look great. Keep up the good work.

[dalkon]

Your workouts look great. Keep up the good work.

Thanks!

Day 25: Good day so far, started off with some cleaning. Not nearly as tired as yesterday. Hoping for a good workout this afternoon, I have a callisthenic workout planned.
Diet: Breakfast - 2 mozzarella string cheese & 3 slices of peppered salami - Total Kcal approx. 350.
Lunch - 2 pepperjack string cheese, 1 slice natural cheddar cheese, 2 eggs.
Dinner (post-workout) - 15slices salami, 2 mozzarella cheese, 2 serving olives

[dalkon]

Day 27 : Yesterday was thanksgiving and I may have indulged in the wine and honey-glazed ham a bit. I also ate so much turkey and chicken that I'll be surprised if I don't get kicked out of keto for a day or two.
Planning an upper body workout today after work, will update. as day progresses.

[dalkon]

Day 30 : Definitely indulged a bit in the good ol' vino this weekend. Not sure if I'm still in ketosis or not since wine has more carbs in a few glasses than I usually eat in a day - I'll have to do a ketostix test & a hard workout this afternoon (did a ketostix test yesterday and it indicated I still am in Keto.) Took Saturday & Sunday off from the gym, so I should be good to go for the week with no issues.

[dalkon]

Official 1 month Keto Progress :

Alright folks, I weighed in for my 'official' one month of keto, and was surprised by the great results.
Weighed in at 175.3lbs. Started at approx. 188.8. So that's about 13.5lbs of weight loss in a month, while also noticing my strength increase and 'possibly' some gains in my arms.
With that weight loss, I'm a little over half way to my goal of 165lb. People are starting to notice now as well, telling me how much better and healthier I look.
I'll update my diet, macros, supplements and workouts in the morning.

[dalkon]

Day 31: Started my day off with a 3.75 mile run. Current diet today pretty much has been only cheese sticks due to their convenience (well within my macros.)
Macros : My current macros are sitting around 68% fat, 5% carbs, 27% protein.
Diet : Current staples in my diet are about the same, including cheese, beef jerky, sausage, bacon, eggs, and pork rinds. I'm also planning on starting to incorporate other sources such as avocado, macadamia nuts, and salmon.
Supplements : Mens 1-A-Day Multivitamin, C4 PreWorkout (as needed, generally once or twice a week.)

I plan on having my leg workout this afternoon still, might not be all legs since I did a run this morning.
Update : Ended up doing a back/biceps workout today along with 1mile run at a 6.5mph pace.
Weighed in at 174 post-cardio.

[dalkon]

Day 33: Yesterday did a leg workout and 15min elliptical. Feel like the leg workout could have been better.
Will be doing either calisthenics+cardio or a chest/triceps workout today.


I can already tell I'm gonna be using some C4 pre-workout today, feeling tired, albeit getting almost 8hrs of sleep last night.

Update : Woke up late and for times sake, instead ran 2 miles instead of my scheduled chest/tri workout. Chest/Tri workout scheduled for Friday

[dalkon]

Day 34 : I've taken a liking to salami & cheddar cheese covered in blue cheese. It also fits my macros for the morning nearly perfectly. Had that for breakfast and it was glorious.
Scheduled Workout of the day : Chest/Tri workout in the afternoon with 1.5 miles of cardio.

[dalkon]

Day 36 : Weighed in at 173.4 today, downed approx. 15lbs or so from my start weight. Had a bottle of pinot grigio to myself yesternight, still in ketosis today as far as I know.
Workout Today : -1.41 mile run @ 6.5mph.
-Stair Master x 10min (slow pace.)
- Light Biceps & Triceps weights. Cable Pulldowns & Barbell Curls
-1 mile run @ 6.8mph.

Kinda cut cardio a bit short due to some stomach pain, hence why I did 3 instances of cardio.

Also got my star wars the force awakens tickets today. This oddly motivates me for some reason, trying to get to 169lbs by the 18th of Dec. I can't wait. Literally...cannot wait.

[dalkon]

Day 37 : Scheduled workout of the day -
Bench Press (or dumbbell bench press) : 4 sets to failure.
Incline Bench Press (or incline DB BP) : 4 sets of 8-12
Cable Crossover : 4 sets of 8-12.
Close-Grip BP : 4 sets of 8-20
Skullcrushers : 4 sets of 8-20
Overhead triceps exentsion : 4 sets of 8-20
1 to 1.5 mile run @ 6.5mph.

[dalkon]

Day 38 : All is going well, it seems I've improved my 1 mile & 1.5mile time substantially.

Workout:
-Squats 125 x 10, 145 x 6, 175x2.
-Leg Extension (unsure of weight) x 4 sets of 20
-Single Leg Curl 60x8, 45x12, 45x12 (reps doubled, since I did it with both legs.)
-One other exercise, can't remember what it was.
-Run 1mile @ 6.8mph.

[dalkon]

Day 39: Tired, so very tired... Hopefully this sluggishness subsides as the day progresses.
Scheduled Workout Today : Boxing for 30min to 45min. 1-3 mile run.
Weighed in at 175 (apparently 2lbs up from a few days ago, which I don't believe, so I figure it's water weight.)
Diet : Hitting the macros good so far today, breakfast consisting of 1 mozzarella string cheese, 1 pepporoni stick, 1 sausage link
lunch : 1 mozzarella string cheese, 1 pepperoni stick, 6-7 slices salami, 1 babybel gouda cheese.
Dinner: 1 mozzarella string cheese, 1 babybel gouda cheese, 5 salami slices, 1 sausage link.

Workout : 45 min of boxing. Heavy bag and double rope speed bag work. 1.5mile run @ 6.8mph.

Weight today: 173.8lb

[dalkon]

Day 40: I've been feeling way better during workouts in the past few days. Stronger, more energy, more motivation. Starting to enjoy running quite a bit.
Todays Scheduled Workout is a Back/Biceps workout for which I'll be doing the following:
-Cable Row, 4 sets of 6-10 or to failure (whichever comes first.)
-Lat Pulldown, 4 sets of 8-12
-Barbell Bicep Curl 4 sets of 8-12 (each arm)
-Bent Long Bar Row 4 sets of 6-10 or to failure.
-One Arm Cable Bicep Curl 4 sets ot 10-20 (each arm.)


Completed the above, as well as some speed bag work and a 1mile run at 7.1mph pace. Had to cut it a bit short today or I would have ran a bit more and done some more speed bag work.

[dalkon]

Day 41: The one day I forgot to buy water before work is the one day I feel the most dehydrated of course. My luck. Other than that feeling pretty decent, ready to workout this afternoon.
Todays scheduled workout: TBD
Diet : TBD

New goals:
-1wk goal : Further increase bench by 5lbs.
-2wk goal : Run 1mile at 7.6mph.
-3wk goal : Lose 5-6lbs

[dalkon]

Day 43: Yesterday was a good lazy/carb-up day. Now back to strict keto.
Did a boxing workout (20min) & 2 miles of cardio (1.25mile @ 6.9mph + 0.75mile @ 3.2mph)
Weighed in today at 172.4!

[dalkon]

Day 44: Feeling a bit tired today, had some significant sleep apneic bouts last night which kept me up a while. Lungs & throat a bit sore as well.
Have a good chest+tri workout and run planned for this afternoon to include:
-Barbell Bench Press 4 sets of failure.
-Incline Bench Press 4 sets of 6-10.
-Cable Chest Fly 4 sets of 10-14.
-Machine Chest Press 4 sets of 8-12.
-Tricep Pushdown 4 sets of 10-20.
-Dip Machine 4 sets of 8-12.
-Skullcrushers 4 sets of 8-12.
-1.5mile run @ 6.8mph or faster.


Update: Workout went great, and also ended up doing 2.2 mile run @ 7.0mph.
Weighed in at 171.2 post cardio.
Current weight of 172lbs puts me at > 67% of goal met.

[dalkon]

Day 45: Not much to report today. Kinda sick with a lot of congestion and such.
Scheduled Workout today :
-Squats 4 sets of 8-12.
-Deadlift 4 sets of 8-12.
-Leg Extensions 4 sets of 15-30.
-Leg Curl 4 sets of 10-12.
-Calf Raise 4 sets of 10-20
-1.5mile run or 20min on elliptical/ARC machine