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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Thread: First time trying Keto log!
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05-22-2017, 09:42 AM #1
First time trying Keto log!
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05-22-2017, 12:26 PM #2
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 07:59 AM.
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05-23-2017, 08:43 AM #3
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 BJJLast edited by gfreak; 05-23-2017 at 06:56 PM.
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05-23-2017, 08:52 AM #4
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05-23-2017, 08:03 PM #5
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05-24-2017, 08:45 AM #6
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 07:37 PM.
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05-25-2017, 07:15 AM #7
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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05-26-2017, 09:52 AM #8
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 08:01 PM.
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05-27-2017, 02:35 PM #9
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