My Keto Motivation - Pt 2

[danfleysher]

While this is my second log, I'm not new to Keto. I wanted to make this log a little more "colorful". So expect more pictures of myself, my meals, and my workouts.

Who Is This Kid
I'm 25, 6' 3", and sit at my desk job from 7:00 am - 5:00 pm. The 15 minute walk between my bus and my office is the only "physical activity" I have on weekdays, aside from weight lifting. I like to cook and experiment with food so if there's any ideas you want me to try out, I'll be open to it.

What's The Point
I'm keeping this log to (1) keep myself on track, motivated, and responsible and (2) give others some ideas about what the Keto life-style is about and what they can expect in terms of mood and performance in the gym.

Do You Even Lift Brah
I'm currently on a 3x Full Body program. I Squat, Bench, and Pendlay Row every Monday, Wednesday, and Friday. I add some accessory lifts each day, usually chest/back on Monday, legs on Wednesday, and arms on Friday. I really like the program, I get to see growth without spending hours in the gym and I get to do cardio on my off days

Nom Nom Nom
BMR is ~2000 and TDEE is ~2700 (According to http://iifym.com/tdee-calculator/)

Current Stats
Current Weight: 210lbs
Squat: 4x5 @ 225
Bench: 3x8 @ 185
Pendlay: 3x8 @ 185

[danfleysher]

"The real tragedy in life isn't someone who hasn't achieved their goal, it's the person that never had a goal to begin with." - Greg Plitt (RIP)

Exercise:
1. Squat 4x5 @ 235 (150s rest)
2a. SS Bench Press 3x7 @ 190 (150s rest)
2b. SS Leg Press 2x8 @ 480
3a. SS Pendlay Rows 3x6 @ 190 (150s rest)
3b. SS Seated Calf Raise 3x15 @ 100
4. Seated Leg Curls 2x20 @ 125 (90s rest)

Driving to the gym, I didn't think I would have a good workout. I left the house later than I wanted so I was pressed for time and my legs were still a bit sore. I swiped through a couple photos that usually get me motivated, put on "Caribou Lou" by Tech N9ne, and finished my Pre-workout. Due to time constraints, I had to rush and super set (SS) a couple of exercises. Overall though, I gotta say I completely crushed the workout.



Nutrition:
8:00 am Breakfast: Venture Bar - Coconut Almond Delight
12:00 pm Lunch: Chicken Kebab w/ Broccoli and Chipotle Mayo dipping sauce
7:00 pm Dinner: 5oz Steak and 3 Strips of Grilling Cheese
11:30 pm Snack: 1 scoop ON Casein w/ water

kCal: 1401 / C: 23 / F: 76 / P: 156

I came home around 6:45 pm and wasn't hungry but I felt I needed to eat something before going to the gym. The steak was just leftover from a previous night so the whole thing took 5 minutes to get ready and held me over nicely.

[danfleysher]

"Sweat is just fat crying" - Anonymous

Exercise:
Warmup: 10 min Walk (2.5 incline / 3 mph)
Cardio: 25 min Elliptical (3 resistance / 15 speed)
Cardio: 15 min Spin Bike (9 resistance)

I was supposed to be in the gym for 90 minutes but got caught up with some work stuff. While I was upset I didn't get the full session, I did go pretty hard for the short time and watching some video's made time pass by much faster



Nutrition:
8:00 am Breakfast: Venture Bar - Chocolate Chip Cookie Dough
12:30 pm Lunch: Chicken Cordon Bleu w/ Broccoli and Chipotle Mayo dipping sauce
9:00 pm Dinner: Beef Short Rib w/ Spinach and Parsnip Puree

kCal: 1452 / C: 50 / F: 82 / P: 119

I messed up here. I went out for dinner and didn't really know the nutritional content of parsnips as I don't usually eat them. Apparently they're a root vegetable (like carrots) and are mainly carbs. They alone accounted for 50% of mine for the day. I don't think I'm in Ketosis yet but this definitely set me back some. Hopefully in the next two days or so.

You'll see me eating Venture bars often. These have become my stable breakfast on weekdays since I usually run out of the house. I think I have 5 cases of these at home lol. 20G Fiber, 5g Sugar Alcohol = 5g Net Carbs. And 0 Malitol which you often find in other "Low Carb" bars.

[danfleysher]

“I will sacrifice whatever is necessary to be the best.” - J.J. Watt

Exercise:
1. Squats 3x5 @ 235
2. Squats 1x10 @ 145
3. Bench Press 3x7 @190
4. Pendlay Rows 3x8 @ 175
5. DB Shoulder Press 3x8 @ 50

I was a bit rushed because my girlfriend was waiting for me so I didn't get to do as much accessory work as I had intended. I did one set of biceps and one set of triceps after but they were so rushed and not worth it that I didn't even put them in my notes. Whatever I guess. I'm going to start hitting 8 reps for Pendlays to grow my back rather than getting to 6 or 7 with heavier weight.




Nutrition:
8:00 am Breakfast: Venture Bar - Chocolate Chip Cookie Dough
12:30 pm Lunch: Baked Half Chicken w/ Broccoli and Chipotle Mayo
11:30 pm Dinner: Bareburger w/ Collard Green Wrap, Beef, Brisket, Cheddar & Habanero Mayo

kCal: 1601 / C: 30 / F: 90 / P: 157

I had a really long break between Lunch and Dinner which wasn't great but I didn't really get hungry until about 10:00pm. Was pretty happy with the situation but getting food after all that time was awesome.

[danfleysher]

“Don’t make friends who are comfortable to be with. Make friends who will force you to lever yourself up.” – Thomas J. Watson

Off, No Exercise

I was plenty active tho, walking around in the city for most of the day and night.




Nutrition:
10:00 am Breakfast: Eggs w/ Broccoli, Bacon, & Cheddar
1:00 pm Lunch: Venture Bar - Coconut Almond Delight
11:30 pm Dinner: Bacon & Cheese
12:00 pm Snack: Halo Top Chocolate w/ Peanut Butter

kCal: 1190 / C: 29 / F: 82 / P: 88

I know I barely ate but I was drinking a **** ton throughout the day which kept me full. I didn't mean to keep my calories so low but I went to a sports game and they didn't have anything Keto friendly so couldn't eat until I got home. I'm pretty sure I hit Ketosis on that day because I was pissing all the water right out of my body. I didn't get any "flu" which was pretty nice but I wasn't sure if I was actually in Keto or just my carbs were low enough to get the water out. We'll see in the next couple days.

[danfleysher]

"Listen, smile, agree, and then do whatever the **** you were gonna do anyway". Robert Downey Jr.

Exercise:
Cardio: 1 hr of Volleyball
Was pretty active throughout the day.




Exercise:
1:30 pm Breakfast: 5 Beef Ribs w/ Mustard Glaze
9:00 pm Dinner: Salmon and Skirt Steak w/ Mushrooms
11:30 pm Snack: Sugar Free Chocolate Bar w/ Peanut Butter

kCal: 1463 / C: 15 / F: 106 / P: 111

Ugh. The ribs were sooooo good! I need to make ribs this weekend. It's official. I had brunch with friends and then walked around the city. Played volleyball at 6pm so didn't even think about food until I got done and was on my way home.

[danfleysher]

“You can suffer the pain of change or suffer remaining the way you are.” ― Joyce Meyer (P.S. I really liked this one)

Exercise:
1. Squats 3x5 @ 240
2. Pendlay 3x8 @ 175
3. Bench Press 3x6 @ 195
4. T-Bar Rows 3x8 @ 160
5. Incline DB Press 2x8 @ 75
6. Lat Pulldown 2x8 @ 16

Let's get that back nice and big! The pendlays were a good weight and I'm excited to get those babies to 185. Overall pretty happy with the workout.




Nutrition:
8:00 am Breakfast: Two Venture Bars - PP Fudge
11:00 am Lunch: Breakfast Cheese Taco
6:00 pm Dinner: Keto BBQ Pulled Chicken w/ Low Carb Tortillas
11:00 pm Snack: Protein Shake w/ Almond Milk

kCal: 1913 / C: 28 / F: 90 / P: 186

Okay, I was sure I was in Keto by about 7pm when I started to feel headaches and other similar symptoms I feel when adapting. I actually ate a healthy portion today instead of the 1400 that's more typical. Wish all my days were more like this haha.


This was so far beyond delicious

[danfleysher]

"Don't limit your challenges; challenge your limits" - Jerry Dunn

Exercise:
1. Cardio: 30 min Elliptical (3 Resistance / 10-15 Incline)
2. Cardio: 30 min Spin Bike (9 Resistance)
3. Cardio: 15 min Rowing
Also played Dodge ball for an hour

I've been asked to do a sponsored log on Cordygen-NanO2 ELITE™ and it was my first time taking it. Suggested use was 2 caps but I took one and felt soooo full of energy it was nuts. I just didn't stop. I was still pretty lively after I got out of the gym and went to dodge ball.



Nutrition:
7:00 am Breakfast: Omelette w/ Broccoli, Cheddar, Bacon.
8:00 am Breakfast 2: Venture Bar
12:00 pm Lunch: Half Chicken w/ Broccoli and Chipotle Mayo dipping sauce
7:00 pm Snack: PALEO Protien Bar - Almond Fudge
10:30 pm Dinner: BBQ Pulled Chicken w/ Low Carb Tortilla

kCal: 2151 / C: 26 / F: 112 / P: 230

Plenty of cardio so even though the calories were a bit high, I think I'm okay. I was eating throughout the day and more hungry than I usually am, especially during breakfast. I think that was more because my body was expecting to get something at 8:00 which is when I usually eat.



These were good but VERY dense. After a couple chews it softens up and you really get to taste the flavor. Plus, only 1 net carb.

[ChristianSewall]

Hey man curious to what you recommend for a calorie deficit during the kept diet. I am 5’8 (M) at 156lbs with around 22-24% BF. I am working out on a 3 day routine with a break at the end of the 3rd day. I do light cardio on days off (incline walking at 3.5) and abs as well. Right now my macros are 70% F, 25% P and 5% C. I have my calories set to around 1700 cals a day. I have noticed in your log that you sometimes ate at like 1400 calories and such. Im a bit afraid to go that low, as I want to lean down but also not loose any LBM. The only supplements I take is creatine (sometimes) but I eat healthy fats and such.

This is not my first time doing KETO so I know that I am already adapted to the diet and working out on it.