Jesus Raptor's Keto Keepup

[JesusRaptor]

I think Ill start one of these. Maybe it will keep me on track.

Cal: 2070

Protein: 183

Fat: 123

Carbs: 33

38%

55%

7%

Does this sound about right? LBM of 180lbs

2 Hours at the gym tonight, 1:30 of lifting and :30 of cardio.

Feel good, kind of lethargic all ready.

[JesusRaptor]

Today was good also

Calories: 2646

Fat:170

Carbs: 38

Protein: 212

Defiantly feeling it today. Fell asleep at work for a few. Did not take any EC either... Im about to go gym it up for a little bit.. Back day.

[JesusRaptor]

Calories: 2323

Protein: 160 / 28%

Fat: 166 / 67%

Carbs: 28 / 4%

Worked out a little bit at the gym today, but a tennis elbow injury discouraged me from any real lifting, and defleated my motivation. Tomorrow will be an off day, maybe cardio if I feel like it after work/school.

I've decided to take the keto diet a full two weeks, and then do a carb up next weekend..

So far ive seen good visual changes, as well as feeling better too.

[JesusRaptor]

Yesterday.

Cal: 3,020

Fat: 236.9 70%

Carbs: 26.0 3 %

Protein: 201.5 27%

No work out, no cardio, slept for 12 hours straight.. Lol.

[mtfx]

I would watch the carbs...my threshold is 30g and my cals per day are set at 2300.

[Soulfrost]

I agree with mtfx regarding lowering carbs even more. Two years ago, when I started carb cycling, I took ten straight days with maximum 20 g carbs a day, in order to switch the body chemistry towards using fat for fuel. The author I mentioned to you specified that, if you don't do that extremely low carb phase, you won't switch your metabolism. Since than I'm under 30 grams of carbs all the time, except for one last meal two times a week (Wednesday and Sunday), which are for carb loading. This approach gave me tremendous results. I suggest you try that out, you won't regret.

[JesusRaptor]

I would watch the carbs...my threshold is 30g and my cals per day are set at 2300.

I agree with mtfx regarding lowering carbs even more. Two years ago, when I started carb cycling, I took ten straight days with maximum 20 g carbs a day, in order to switch the body chemistry towards using fat for fuel. The author I mentioned to you specified that, if you don't do that extremely low carb phase, you won't switch your metabolism. Since than I'm under 30 grams of carbs all the time, except for one last meal two times a week (Wednesday and Sunday), which are for carb loading. This approach gave me tremendous results. I suggest you try that out, you won't regret.

Thank you both for this.

I actually have been planning on a <20 carb phase this next week. I did not want to shock my body to much going from 150 carbs a day to none. I've been tweaking and messing around this week, all my carbs have come from almonds, pistachio's, and cream cheese. Those will be gone this next week. I will be on an egg/chicken/tuna/greens/red meat diet hardcore this next week. I also will be adding dextros, EVOO/Flaxseedoil/Coconut Oil. I do work out rather hard, and do a good amount of cardio, so the extra carbs was not much of an issue to me, but I would like to see what almost zero does. Some of those stats may not be to exact, because fitday.com kind of stinks.. lol.

My LBM is right around 175.. I want to get around 199-195 in the end. Its going to be a hard battle, but this is my last shot at it, and I will not give it up. I can allready tell ketosis is helping me out, but I need to perfect it. Thanks guys.

[JesusRaptor]

Cal: 2805

Fat: 195 61%

Carb: 32 5%

Protein: 238 34%

Had a KILLER leg workout, with 50 minutes of cardio after. Feels good man.

[JesusRaptor]

Cal: 2340

Protein: 164 30%

Carbs: 6 1%

Fat: 180 69%

I doubt the carbs are that low. I had chicken wings from the local pizza joint beucase I was stuck out at work with my car in pieces, and HAD to eat..

[JesusRaptor]

Calories: 2060

Protein: 162 34%

Carbs: 17 3%

Fat 143 63%

Still am not sure what is wrong here. I am starting to get frustrated. My weight WILL NOT move. Ive gone up 1 lb since last week. I am starting to dislike fitday.com as im finding out my carb count is not to close to actual. I have edited the foods im eating a lot of now, and its brough the carbs down into the low 20's range.

I am not having ANY dextrose in my PWO shake. Is this hurting me ? I am lifting rather hard, but an injury has kept me from pushing it all the way. I am doing cardio after working out, low intensity 25-45 minutes depending on how I feel. I know im in ketosis, i feel it in my brain, and my body. I see some diferences in the mirror, but absolutly nothing on the scale.

Anyone got any tips? I am going to lower my caloric intake to around 2000 this week and see what happens. I have also taken out as much carbs as possable. Only ones left are in my superpump250, my PWO Shake 4g, my eggs (8 = 4 carbs)

[JesusRaptor]

Calories: 2795

Fat: 198 66%

Carbs: 15.1 2%

Protein: 204 32%

Chest work out at the gym today. No cardio as a blister has formed on my heel, and I wore the wrong shoes for that. Still felling tired and lethargic through the day, and when I get home from work, I pass out hard. Tomorrow will be a low calorie day.

[JesusRaptor]

Tuesdays stats: No work out as I was tired as hell, but I did keep my calories way under today.

Calories: 1,598

Fat: 102.6 62%

Protein: 121.4 34%

Carbs: 13.8 4%

[JesusRaptor]

Had a busy busy day at work, very little to no carbs all day, felt good, not groggy or tired. Had a back work out to bust over.

Calories: 2264

Protein: 196 37%

Carbs: 11.6 2%

Fat: 150 61%

Back workout was as follows

Close Grip Rows Overhand Grip High Hammer Machine

180 x 10
230 x 10
270 x 10
320 x 10

Close Grip Bent Over Rows

75 x 10
85 x 10
90 x 10
105 x 10

Wide Grip Lat Pull Down

140 x 10
160 x 10
180 x 10
200 x 8

Kroc Rows

65 x 10
75 x 10
85 x 10
100 x 10

Then 15 minutes of LIIT Cardio at 120 bpm..

Feelsgoodman.jpg

[Bate8473]

Calories: 2060

Protein: 162 34%

Carbs: 17 3%

Fat 143 63%

Still am not sure what is wrong here. I am starting to get frustrated. My weight WILL NOT move. Ive gone up 1 lb since last week. I am starting to dislike fitday.com as im finding out my carb count is not to close to actual. I have edited the foods im eating a lot of now, and its brough the carbs down into the low 20's range.

I am not having ANY dextrose in my PWO shake. Is this hurting me ? I am lifting rather hard, but an injury has kept me from pushing it all the way. I am doing cardio after working out, low intensity 25-45 minutes depending on how I feel. I know im in ketosis, i feel it in my brain, and my body. I see some diferences in the mirror, but absolutly nothing on the scale.

Anyone got any tips? I am going to lower my caloric intake to around 2000 this week and see what happens. I have also taken out as much carbs as possable. Only ones left are in my superpump250, my PWO Shake 4g, my eggs (8 = 4 carbs)

myfitnesspal.com > fitday.com

[JesusRaptor]

myfitnesspal.com > fitday.com

thanks, ill check it out today.

[mtfx]

Had a busy busy day at work, very little to no carbs all day, felt good, not groggy or tired. Had a back work out to bust over.

Calories: 2264

Protein: 196 37%

Carbs: 11.6 2%

Fat: 150 61%

Back workout was as follows

Close Grip Rows Overhand Grip High Hammer Machine

180 x 10
230 x 10
270 x 10
320 x 10

Close Grip Bent Over Rows

75 x 10
85 x 10
90 x 10
105 x 10

Wide Grip Lat Pull Down

140 x 10
160 x 10
180 x 10
200 x 8

Kroc Rows

65 x 10
75 x 10
85 x 10
100 x 10

Then 15 minutes of LIIT Cardio at 120 bpm..

Feelsgoodman.jpg

Beastmode bro...nice weight

[JesusRaptor]

Calories: 2128

Protein: 206 55%

Fat 128 41%

Carbs: 19 4%

Today was leg day. I didnt feel to lethargic today. Felt well. Did not sleep after work, just chilled and went to the gym. My fat intake was rather low today tho. Will this kick me out of ketosis at all ?

Tomorrow is what may be my first carb up day, but I may skip it. I am unsure yet.

Leg Extention Machine:

90 x 10
110 x 10
130 x 10
150 x 10

Hamstring Curls Machine

65 x 10
80 x 10
95 x 10
110 x 8

Hack Squats

180 x 10
230 x 8
180 x 10
230 x 8

Single Leg Press

125 x 10
125 x 10
125 x 10
125 x 10

Calf Press's

135 x 10
180 x 10
224 x 10
180 x 16

[JesusRaptor]

I am almost at a complete loss of appetite. I have had 700 calories today, and I am full as can be still. I will try and get in some more food, but may not. Its about 2-3 hours before bed, so Im not sure how much I want to do that. I also ran out of whey today. Sucks.

I may take in some more fat, as im only at 60g so far. I did have by far the best shoulder work out I've had numbers wise. Also returned an Iphone to its owner at the gym.

[JesusRaptor]

Calories: 1893

Fat: 125g 61%

Carbs: 14.2 3%

Protein: 162 36%