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  1. #1
    Registered User gfreak's Avatar
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    First time trying Keto log!

    Hey y'all. I've gotten fat over the last couple of years because of the job that I started working, giving me much less time to train. (I went from about 20-25 hours a week of training, down to about 5-10, and then less than 5 at some points). Right now I'm training about 6 hours a week. and planning on adding in another 3-4 hours a week of cardio (low impact, walking/biking)

    Little back story to me. I used to lift regularly but stopped when I started my new job as I had to prioritize my martial arts training over my lifting. So for this log I will only be doing body weight training.
    For reference. My numbers when I was lifting at 170lbs were. DL: 420, SQ: 360, BP: 225, Snatch: 185, C&J 235

    Right now I'm at about 200lbs 5'9" at about 20% bodyfat (probably a bit over 20%).

    And decided to try Keto for the first time.
    Supplements I"ll be using for this cut:
    1.) ON Casein protein powder
    2.) ON mono Creatine
    3.) Multi-vitamin
    4.) Animal Cuts (minus the diuretic)

    I will be doing a fairly large deficit in order to compete in July at, at LEAST 185lbs (without cutting water weight). Or possibly 170 (cutting water weight for weigh ins if I went to 170)

    most of my protein will be from Salmon and Chicken Breast. With the occasional steak/burger lol

    My macros for this will be:
    1800 kcal Goal, a 31% deficit. (1507 min, 2609 max)
    25-30g Carb
    160g Protein
    115g Fat

    You'll have to excuse my pictures. the camera on my phone is broken, so I had to use the forward facing camera to snapchat it, and then screenshot it lol.




    Any advice or tips with this would be great! Thanks y'all!
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  2. #2
    Registered User gfreak's Avatar
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    Day 1: 202.5lbs

    Lunch was 2 chicken breasts with olive oil and butter for fats.

    after work I plan on a protein shake, and then dinner will be a couple eggs and a piece of toast.


    planned cals: 1750. 200p 82f 28c

    Will need to adjust the protein and up the fats a bit for tomorrow. Maybe 1 chicken breast and some more eggs.

    got 2 hours of BJJ tonight as well.
    Last edited by gfreak; 05-23-2017 at 08:59 AM.
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  3. #3
    Registered User gfreak's Avatar
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    Day 2: 200.5 lbs (2lbs down)

    planned food for the day

    breakfast: casein shake

    Lunch: 2 chicken breasts

    work snack: "pure" protein bar

    dinner: 5 eggs


    total planned 1600 calories, 185p91f 19c. Gotta get a few more calories in there...maybe some nuts before I go to sleep.

    2 hours of kuk sool this morning, and 1 hour in the evening of BJJ
    Last edited by gfreak; 05-23-2017 at 07:56 PM.
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  4. #4
    Registered User Kansas123's Avatar
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    Sweet bro beans. I enjoy Keto diets just from
    How much protonz you get from it.
    Bench: 45lbx4,500 reps
    Deadlift: 100x6,500 reps
    Squat: wtf is "squat"?
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  5. #5
    Registered User gfreak's Avatar
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    Originally Posted by Kansas123 View Post
    Sweet bro beans. I enjoy Keto diets just from
    How much protonz you get from it.
    Fore sure man. I'm trying Keto cause I've honestly never actually tried a super low carb diet. Mainly because I ****ing LOVE my carbs. haha. But we'll see how this goes. I'll try it for 3-4 weeks and see where I"ll go from there
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  6. #6
    Registered User gfreak's Avatar
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    Day 3: 197.5 lbs (5 lbs down)

    No Breakfats, going to go walk for 'bout 1.5 hous

    Then 2 hours BJJ tonight

    Lunch: 5 eggs sandwich.


    Dinner: Definitely went with the steak... got a 12 or 14oz ribeye (only choice unfortunately as I got to the store late).

    So far I've eaten 1200 calories today. 105p 61f 40c

    gonna have to eat something else before sleep...not enough calories. No idea why I wasn't very hungry today.
    Last edited by gfreak; 05-24-2017 at 08:37 PM.
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  7. #7
    Registered User gfreak's Avatar
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    Day 4: 197.5lbs (pre bowel movement) expecting to be about 196 since I have that pound of steak from dinner in me last night lol

    lunch: will be the other 12oz ribeye I got

    Dinner will be 2 chicken breasts.

    if I need more calores I've got eggs. and olive oil/butter for my steak/chicken.

    protein bar at work.

    total 1850c 202p 109f 17c
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  8. #8
    Registered User gfreak's Avatar
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    day 5: 197.5 lbs

    I think the Steaks slowed down my scale weight loss a bit cause of how heavy they are. But hopefully it hasn't slowed down any fat lass.

    lunch: 1 chicken breast

    Snack protein bar.

    dinner 1: 5 eggs

    dinner 2: 1 chicken breast

    total 1800cals 190p 110f 20c

    Cheated a little bit today. didn't have the protein bar, had 1 serving of hot cheetos and a beer after dinner. 2000 calories and about 60c carbs.
    Last edited by gfreak; 05-26-2017 at 09:01 PM.
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  9. #9
    Registered User gfreak's Avatar
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    Day 6: 196.5lbs (6lbs down)

    I had forgotten that I had started using Creatine again, and was loading it, when I started this cut. so some of the weight stagnating was from the creatine water weight I believe. Even then, 5-6lbs down in 1 week is amazing.
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