Attempting to get KETO locked in and get to the next level

[hedrickbl]

Weekend:
Saturday was on point, may have been a little high on calories but definitely in keto.

Sunday: was low cal and in keto up until dinner which was my weekly carb up. I had pizza and wings and brownies.

[hedrickbl]

Nutrition:
Coffee
half & Half
mct powder

8 oz turkey breast
3 oz swiss cheese
1 monster

4 oz ribeye steak
1 cup brussel sprouts

Totals:
Cals - 890
Net Carbs - 27
Fat - 53
Protein - 81

Training:
Bench - (5/3/1) week
incline Bench - 115 x 10 x 5
Pull ups - max x 3
seated row - 130 x 10 x 3
incline curl - fat gripz - 20 x 15 x 3
hammer curl - fat gripz - 30 x 10 x 3
skull crushers - 95 x 10 x 3
rope tri extension - 9? x 15 x 3

Notes:
Those calories are WAY low!!!

[hedrickbl]

Nutrition:
coffee
cream
mct powder

8 oz turkey breast
3 oz chedar cheese
2 scoops ON whey

8 oz ground beef
2 oz chedar cheese
6 tbs peanut butter

Totals:
Cals - 2221
Net carbs - 46
Fat - 140
Protein - 193

Training:
Interval Run - 3.4 mile - 38 min - min=1:30 - max=1:37
TRX
Chest press
plank
side plank
atomic pushup
row series
incline sit ups

Notes:
Peanut butter got me on the carbs but I was freaking starving. Should have gone with the cheese. Cals are still in line so no real damage done.

[hedrickbl]

Nutrition:
coffee
heavy whipping cream
mct powder

1 oz white chedar
5 oz swiss
6 oz 85% ground beef

8 oz curried chicken
2 tbs peanut butter
1 monster

Totals:
Cals - 1995
Net Carbs - 52 - not sure how accurate this is, no good data on curry
Fat - 109
Protein - 197

Training:
Dead - 5/3/1
Squat - 135 x 10 x 5
sit ups - 25/25/20/20/20
preacher curl
overhead rope extension
concentration curl
rev grip tri extension

[hedrickbl]

It has been a bit since my last update. I have stayed in keto, just been busy with life.

I am trying something a bit different just to see how it goes. I am only eating 1 meal a day to try to get the most out of keto. It started yesterday by accident and I think I am going to try it for a 3 weeks to see what happens.

Wednesday Nutrition - not good, went crazy with peanut butter
Total cals - 2684
Net carbs - 48
Fat - 234
Protein - 102

I just ordered some more mct powder and ketoforce along with other supps. Those 2 things alone make a huge difference with my mood and mental agility.

[hedrickbl]

Nutrition:
Cals - 1674
Net carbs - 22
Fat - 125
Protein - 111

Training
20 min on stair climber - 66 flights
Shoulder Giant Set
front raise
side raise
rear fly

shrugs
Super Set
ez bar curl
wrist curl

[hedrickbl]

FRIDAY MORNING WEIGHT
229.8

I am going to try to remember to get fresh starting numbers Monday morning to better track this phase of the experiment.

[hedrickbl]

My experiment with eating only dinner did not go so well. It got to the point where I was so hungry that I was cramming 3000 calories into one meal. I made it 2 weeks and decided that was enough. Weight lost =0 inches lost =0. I think it is fine for a few days intermittently but it is not something I can sustain for long.

I am back to keto coffee for breakfast and then real food for lunch and dinner.
I am still on the 5/3/1 BBB lifting plan for my main lifts.

Nutrition goals:
Calories = 2300
Carbs = <30
Protein = 230

Restart Stats:
Weight: 231.4
Waist: 38

Monday Nutrition:
Total Calories: 1838
Net Carbs: 27
Fat: 115
Protein: 174

Training:
chest/back/arms

Active calories:
350

[NickelArse]

My experiment with eating only dinner did not go so well. It got to the point where I was so hungry that I was cramming 3000 calories into one meal. I made it 2 weeks and decided that was enough. Weight lost =0 inches lost =0. I think it is fine for a few days intermittently but it is not something I can sustain for long.

I am back to keto coffee for breakfast and then real food for lunch and dinner.
I am still on the 5/3/1 BBB lifting plan for my main lifts.

Nutrition goals:
Calories = 2300
Carbs = <30
Protein = 230

Restart Stats:
Weight: 231.4
Waist: 38

Monday Nutrition:
Total Calories: 1838
Net Carbs: 27
Fat: 115
Protein: 174

Training:
chest/back/arms

with that much protein you will almost certainly be going through gluconeogenesis

are you worried about that at all?

[hedrickbl]

with that much protein you will almost certainly be going through gluconeogenesis

are you worried about that at all?

Yes and no, I almost never hit that target and usually wind up around 180g. I am not as worried about staying in deep keto as I once was due to the fact that simply being in keto does not really affect my body comp any longer. I am trying to reduce calories/stay in keto and maintain or build mass simultaneously which is also turning out to be tricky. I would like to reduce body fat but increasing strength and lean mass is my primary target at this time.

[hedrickbl]

Nutrition:
Total Cals - 2372
Net Carbs - 20
Fat - 190
Protein - 140

Training:
1.5 mile run - 14:30 (Usually 3.8 but stomach problem forced me to stop early or leave streaks on the track lol)
Giant Set:
DB front raise
DB side raise
DB rear fly
50lb farmers carry - 1 lap
DB shrugs - 65x12x3

Active calories:
578

Notes:
I picked up a stomach issue this weekend which really hit me hard Monday night. I had some residual effects Tuesday which changed my workout to a short run and no abs training. Seem to be doing better today which is good with squats being assistance training for today.

[NickelArse]

Yes and no, I almost never hit that target and usually wind up around 180g. I am not as worried about staying in deep keto as I once was due to the fact that simply being in keto does not really affect my body comp any longer. I am trying to reduce calories/stay in keto and maintain or build mass simultaneously which is also turning out to be tricky. I would like to reduce body fat but increasing strength and lean mass is my primary target at this time.

Just my 2 cents worth but if I was you I would consider splitting my goals in 2, which is what I am doing at the moment.

Phase 1 would be using keto to lose weight an obtain a body fat percentage that you are satisfied with.

Once that is achieved then you can start worrying about adding size and strength. I would advise at this point you can start adding more and more carbs into your diet as they are most certainly performance enhancing. At this point you would be using calorie control to ensure your strength and size gains aren't accompanied by excessive body fat gains.

Trying to gain muscle and strength whilst simultaneously losing body fat is pretty difficult unless you are on dat dere cell tech.

[hedrickbl]

I went that rout a few times and always loose ALOT of lean mass/strength. I have figured out I am able to "clean bulk" on keto and not increase my BF% significantly if I bump calories up to 3000+ and stay in ketosis. Dropping BF% is still a trick I can not get figured out at this point. I used to cut weight fairly easily but now I am just stuck at 230. I bounce around a lb or 2 up or down but really no change.

[NickelArse]

I went that rout a few times and always loose ALOT of lean mass/strength. I have figured out I am able to "clean bulk" on keto and not increase my BF% significantly if I bump calories up to 3000+ and stay in ketosis. Dropping BF% is still a trick I can not get figured out at this point. I used to cut weight fairly easily but now I am just stuck at 230. I bounce around a lb or 2 up or down but really no change.

Fair enough

My advice if you ever get serious about wanting to drop some body fat without sacrificing strength/muscle mass is just to slowly reduce your calories one week at a time until you find yourself losing 1 pound per week, this type of slow weight loss is very unlikely to have a detrimental impact on size or strength.

In the past I have set myself calorie limits that in retrospect were too high and I don't end up losing weight. This is due to there being anomalies in your TDEE that can only be worked out with trial and error.

Any way good luck man, hope you're enjoying the keto life

[hedrickbl]

Fair enough

My advice if you ever get serious about wanting to drop some body fat without sacrificing strength/muscle mass is just to slowly reduce your calories one week at a time until you find yourself losing 1 pound per week, this type of slow weight loss is very unlikely to have a detrimental impact on size or strength.

In the past I have set myself calorie limits that in retrospect were too high and I don't end up losing weight. This is due to there being anomalies in your TDEE that can only be worked out with trial and error.

Any way good luck man, hope you're enjoying the keto life

Thanks brother, I appreciate the insight. You are right of course, about the slower fat loss. I need to do better at moderation and not going so extreme. Thanks again and please feel free to chime in with any insight you have. It is always helpful to have outside eyes review your data.

[hedrickbl]

Nutrition:
Total Cals - 2616
Net carbs - 36
Fat - 190
Protein - 166

Training:
Dead Lift - 5/3/1
Squat - 145x10x5
TRX Chest Press - 15x5
Situps - 25x5
EZ Bar Preacher Curl - 75x10x3
Overhead rope extension - 65x12x3
DB Hammer Curl - 40x8x3
Rev grip cable tri ext - 25x10x3

Active cals:
994

[hedrickbl]

Nutrition:
Total cals - 2263
Net carbs - 33
Fat - 164
Protein - 163

Active Calories:
1403

Net Calories:
860

Training:
3 mile tempo run - 32 min
standing BB press - 115x6x2
seated DB press - 45x6x2
Super set
seated side raise - 25x8x3
standing BB press - 115x3x2
Giant set
standing side raise - 20x8x3
seated alt front raise - 20x8x3 w/ drop sets
incline rear flies - 15x8x3 w/ drop sets

[hedrickbl]

Starting stats:
Weight - 231.4
Waist - 38

Week 1 stats:
Weight - max=231.4; min=228.0; avg=229.7
Waist - loose=38.5; flex(not sucking in)=37.5

Calorie intake:
M - gross=1837; net=1487
T - g=2371; n=1793
W - g=2616; n=1622
TH - g=2262; n=859

Not enough data to draw conclusions at this point.

[hedrickbl]

Friday
Nutrition:
Total cals - 1478
Net carbs - 42
Fat - 108
Protein - 88

Active cals -775

Net cals - 703

Training:
Squat - 5/3/1
Dead - 170x10x5
pushup/situp drills - 5/10 x 6
arms

Saturday
Refeed day - no stats

Sunday
Nutrition:
Total Cals - 1739
Net Carbs - 36
Fat - 133
Protein - 95

Active cals - 78

Net Cals - 1661

[hedrickbl]

Nutrition:
Total Cals - 2309
Net Carbs - 38
Fat - 186
Protein - 125

Active Cals - 350
Net Cals - 1959

Training:
Bench - deload week - x*5*3
TRX chest press - 15x5
Pull Ups - +20xMax(8/6/5)
Seated Row - 170x10x3
Incline curl w/fat grips ex - 35x8x3
Hammer Curl w/fat grips ex - 35x8x3
Skull crushers w/rocker - 105x8x3
Rope tri extensions w/flare - 12? x 12 x 3
Wrist Curl - 105x10x3
Rev wrist curl - 95x15x3
TRX Planks - 5x15 sec

[hedrickbl]

I am currently prepping for a fitness test in November so my workouts are tailored more towards pushups and situps at the moment. That being said, here is my priority list for body parts:

1. Shoulders
2. Traps
3. Lats
4. Arms

These are hit in my assistance work section and I am sticking with 5/3/1 for another month. At which point, I will re-test my 1 RM again and evaluate if the training program is worth continuing.

[hedrickbl]

Nutrition:
Total cals - 2373
Net Carbs - 38
Fat - 203
Protein - 107

Active Cals - 843

Net Cals - 1530

Weight:
229.8

Training:
3.6 mile interval run - 34:27 - 0.2 mi max - 1:34 - 0.2 mi min - 1:29 - 0.2 mi avg - 1:30
DB shrugs - 75x12x3
BB Back shrugs - 365x8x3
DB Incline shrugs - 50x10x3

Notes:
This was by best interval run yet, my first and last set were above 1:30 but the other 7 were 1:29 or 1:30.
My weight on post run days in usually spiked, we will see what tomorrow morning looks like but I am getting extremely frustrated. My weight and waist are not changing despite staying in keto and calorie restriction. I'm not sure if im eating too much or not enough now that I am tracking active calories, I am usually good on my Gross cals but some of the Net cals seem extremely low.

[hedrickbl]

I ran the reddit keto calculator and here are the results. I am going to adjust my goals to reflect these results as I need to start making some progress.

Your Personal Results

Here are your personal macros:
2217 kcal Daily Calorie Intake
25 g Carbs (5%, 100 kcal)
110 g Protein (20%, 440 kcal)
186 g Fat (75%, 1677 kcal)

Weight Maintainence
2771 kcal
2,771
Ratio Calories
Maintainence Calories 2,771
Your Target
2217 kcal
19.8%75.6%
Ratio Calories
Fat 1,677
Protein 440
Carbohydrate 100
Deficit
554 kcal
554
Ratio Calories
Deficit Calories 554

If you stick to 25g of carbs, 110g protein, and 186g fat, you will eat 2217kcal and lose 2.1kg (4.6lbs) in the first month.

This is based on a weight of 230 @ 22% bf. I don't have a great measurement on my BF, I am going above what the Army says my BF is just to be safe. I used moderate activity as my TDEE setting as I workout 5 days a week and my active calories can be seen on my daily tracking.

[hedrickbl]

Nutrition:
Meal 1
2 cups coffee
4 tbs heavy cream
2 scoops mct powder

kc-325; nc-4; f-34; p-1

Meal 2
5 1400 mg fish oil
2 scoops mct powder
4 amino tabs

kc-223; nc-1; f-23; p-5

Meal 3
196g roast beef
2 tillamook chedar cheese sticks
3 string cheese sticks

kc-665; nc-4; f-43; p-67

Meal 4
.25 cup pecans
4 cups sping mix lettuce
1 oz goat cheese
5 tbs greek dressing
6 oz venison steak

kc-809; nc-8; f-56; p-62

Totals
kcals-2022
Net carbs - 17
Fat - 159
Protein - 135

Active calories - 989
Net calories - 1033

Weight - 229.0

Training:
Deadlift - deload week - 5x3
Squats - 145x10x5
Situps - 25x5
Pushups - 20x5
Chest pullups - max x 3
1 arm Preacher Machine curls - 65x12x3
Overhead rope press - 75x12x3
Hammer curls - 45x8x3
Rev Grip cable tri ext - 30x10x3

1.7 mile walk w/40 lb weight vest - 28:58

[hedrickbl]

Nutrition:
Meal 1
2 cups coffee
2 scoops MCT Powder
4 TBS heavy cream

kc-325; nc-4; f-34; p-1

Meal 2
4 amino tabs
2 scoops MCT powder
5 1400 mg fish oil tabs

kc-223; nc-1; f-23; p-5

Meal 3
6 oz grilled pork chop
6 string cheese sticks

kc-1102; nc-0; f-72; p-104

Meal 4
6 oz grilled chicken breast
1 cup roasted broccoli

kc-211; nc-4; f-3; p-41

Meal 5
4 TBS chunky peanut butter

kc-380; nc-10; f-32; p-14

Totals:
KCals - 2241
Net carbs - 10
Fat - 164
Protein - 165

Active calories - 898
Net calories - 1343

Training:
3 mile run - 30:02
Superset
seated DB press - 55x6x2
standing BB press - 115x6x2
Superset
seated side raise - 20x8x3
standing bb press - 115x6x2
Giant set
standing side raise - 20x8x3
seated front raise w/ drop - 25x8x3
incline rear fly w/ drop - 20x8x3

Notes:
1. It was another good run time considering the tiny track I am running on. I think that the 2 scoops of MCT with the exogenous ketones are giving me more energy to push my runs harder.
2. I am starting to develop pain in the inside of my right knee, I am definitely too heavy for running fast but don't really have a choice.

[hedrickbl]

Starting weight:
231.4
Week 1 avg - 229.7
Week 2 avg - 229.7

Waist:
Week 1 - 37.5
Week 2 - 37.5

Calorie Summary:
M - G=2308; N=1960
T - G=2373; N=1530
W - G=2021; N=1032
TH - G=2240; N=1341

[hedrickbl]

Friday:
Nutrition:
Gross cals - 2158
Net carbs - 29
Fat - 152
Protein - 168

Active cals - 981
Net cals - 1177

Saturday:
Refeed day - no stats

Sunday:
Nutrition:
Gross cals - 1858
Net carbs - 29
Fat - 158
Protein - 87

Active cals - 347
Net cals - 1511

[hedrickbl]

Monday-W3

Nutrition:
coffee
mct powder
heavy cream

mct powder
fish oil

ham
cheese sticks

zero noodles
pasta sauce
hamburger
sausage
egg
maynaise
lettuce
peanut butter

Totals:
Gross Calories - 2182
Net carbs - 36
Fat - 166
Protein - 129

Active cals - 550
Net cals - 1632

Training:
Bench - 5x3
Pull ups - 20 x max x 3
TRX push ups - max x 4
TRX plank 15x4

[hedrickbl]

Tuesday-W2

I was rocking keto all day, then... ate a piece of birthday cake at dinner. I immediately regretted it. I woke up at 1:30 and felt like my whole body was on fire, I was super dehydrated. I pounded 2 yeti cups of water and went back to bed and woke up this morning dehydrated again and have been pounding water. It feels like my body is trying to purge the sugar, like when you drink too much. I have had something similar in the past from eating carbs but never to this degree. My hands are really swolen at the moment as well. Ah, the wages of sin!

[hedrickbl]

Tuesday-W2 details

Nutrition:
Gross cals - 2770
Net Carbs - 67
Fat - 217
Protein - 138

Active cals - 602
Net cals - 2168

Training:
3 mile run - 29:30
Stopani Boulder Shoulder workout