All Things Fit

[pacificgrl]

today was my first carb-up. my workouts have been really suffering since starting keto 1 1/2 wks ago. i really needed to add back in the fruit and veggies. i'm aiming for a clean carb-up. would love input!

measurements
weight 97.4
bust 29.5
waist 26
hips 33
thighs 17
arms 9
body fat 27% (according to BIA; but only 14% according to my tanita)

food: carb-up
1 apple, 1 peach
2c 0% yogurt
**
4oz nonfat cheese
2c salad
2 8oz apples
***
4oz mussel meat, 4oz shrimp, egg whites
2c salad (cucs, cauliflower, zucchini, lettuce)
2c steamed brussell sprouts
3T sugar free (no sweeteners) dressing
2 8oz apples

grams cals %total
Total: 1502
Fat: 12 105 7%
Carbs: 287 960 67%
Fiber: 47 0 0%
Protein: 90 360 25%

workout: rest

[pacificgrl]

workout: full body
10-15 reps, 2 sets of each
lunges
bench press
military press
bent over rows
wide grip pulldowns
10 MIN light jog

FOOD- keto
4oz sardines
4oz chicken, egg, mahi mahi cooked in 1T of butter
**
4oz mahi mahi 4oz white meat chicken
5-6oz salad
2T coconut oil
**
8oz white meat turkey cooked in 1-2T of oil or butter
12oz salad (cucs, mush, lettuce, zucchini)
2T walnut oil

grams cals %total
Total: 1902
Fat: 127 1146 61%
Mono: 31 279 15%
Carbs: 10 26 1%
iber: 4 0 0%
Protein: 175 699 37%

is that too much protein for my goals? it's actually way more calories then i normally consume but i seem to be maintaining at this intake.

[Mo_ria]

PG: Your macros are right around the keto ratios, but you might feel more energetic at first tweaking the fat slightly higher and the protein a little lower...that helped me a lot when I first started out. It gets better, I promise. I also took a ton of acetyl-L-carnitine for the first couple of weeks and that seemed to help. I kinda felt like crap for the first two weeks and now I feel great (beginning of week 9).
Best of luck to you on your keto journey!
Mo

[pacificgrl]

i did a bit more research to find a full body routine for tomorrow. this would be great to do 3x/wk and then 2 days cardio if i can manage that to start:
Lunge
Lying Leg Curl
Single Leg Calf Raise
Bent-over Row
Bench Press
Barbell Curl
Barbell Lying Triceps Extension

source:http://exrx.net/Lists/WorkoutMenu.html

[pacificgrl]

PG: Your macros are right around the keto ratios, but you might feel more energetic at first tweaking the fat slightly higher and the protein a little lower...
I also took a ton of acetyl-L-carnitine for the first couple of weeks and that seemed to help. I kinda felt like crap for the first two weeks and now I feel great (beginning of week 9).
Best of luck to you on your keto journey!
Mo

thanks mo~ glad it hear that my energy will get better. i do take an adrenal supplement in the mornings which helps. i'm going to check out your suggestion though.

lately i've been pan frying most of my proteins so there might be more fat in my diet than i'm recording into fit day. it seems a bit wild to do 5tbsp+ of fat but my proteins are lean. will dropping the protein actually leave me satisfied at meals?

[pacificgrl]

in my first day at the gym i tried to be gentle and still push myself. i'm starting from scratch.

i should have stayed off the scale this morning since yesterday was a carb-up. i woke up soo bloated with fiber.

weight- 98.2
reps x sets x weights (not sure if this is the correct way to write this out)
Lunge 15 x 1 x no weights
Lying Leg Curl 15 x 2 x 25, 15 x 1 x no weight
Single Leg Calf Raise 15 x 2 x 8
Bent-over Row 15 x 2 x 8
Bench Press 15 x 2 x 8
Barbell Curl 16 x 1 x 5, 18 x 1 x 5
10min walk/light jog

i'd love to get feedback and encouragement. thanks for reading!

[pacificgrl]

humidity is at 94% and it's so hot in the gym that i did all i could sustain was a 20 minute run.

weight: 97.2
(i lost the water weight from the carb-up)

food:
meal 1: 8oz sardines, egg, mahi mahi, 2 strawberries, 1T coconut oil
meal 2: 8oz, half turkey, half mahi mahi, 1T butter, 2T walnut oil / green salad
meal 3: 8oz half turkey, some fish? cooked in oil / 3T oil on a large green salad

i'm adding in the fruit at one meal after a much debated chain. it's counted in the total carbs for the day along with the veg. we'll see how that works out.

tomorrow is back to hte weights!

[jaim91]

I wouldn't have so many fruits on yoru carb up. Aim for more oatmeal, brown rice, etc. One or two fruits aren't so bad though.

[pacificgrl]

thanks jaim. my thread on the topic took on a life of it's own!

i'm thinking the same about limiting the fruits for my carb-up to one apple. i felt like i was going to have a heart attack after eating an apple and peach with yogurt perhaps bc of the sugar surge. yesterday was tough coming off the sugar, too. what about eating higher glycemic veg like winter squash, pumpkin, beets on my carb-up? even spaghetti squash? i enjoy those and i'm not a fan of brown rice, oats, etc.

i'm a bit sore today after my first day lifting on yesterday. yahoo.

[pacificgrl]

my triceps get immediately tight when i work them. almost to the point that it hurts to straighten my arm

weight - 98
pulldown 1x40x12, 1x20x20
chest flyes 16 x 3 x 2
dumbbell curls 18 x 5 x 2
tricep pullbacks 16 x 3 x 2
leg extensions 18 x 25 x 2
leg press 16 x 55 x 2
calf raise (both legs) 19 x 8 x 2

5 minute walk...

i need more variety in my food. breakfast is boring the hell out of me.

Total: 2006
Fat: 131 1181 60%
Sat: 37 333 17%
Poly: 47 426 22%
Mono: 36 328 17%
Carbs: 18 46 2%
Fiber: 7 0 0%
Protein: 185 739 38%
Alcohol: 0 0 0%

[Mo_ria]

I know what you mean about breakfast being boring...sometimes I think if I see one more egg, I'm gonna hurl!

I think you should try the starchy veggies for your carb ups---it sounds like you'll enjoy them more than the typical brown rice and oats deal...

Keep up the good work!

Mo

[pacificgrl]

i'm getting my body fat test today and we'll see how keto has been working for me. breakfast today was super yum even though it was the usual egg concotion. a dash of mustard goes a long way sometimes.

i've tried the keto stix every morning and it's still not showing any ketosis. i know better than to go by these things. i'm getting headaches and it is tough for me to do cardio so i consider those two to be signs of ketosis. i'm drinking 2L/day of water plus about 1L of seltzer and some herbal tea.

weight - 97.8
grams cals %total
Total: 1889
Fat: 135 1212 65%
Sat: 40 356 19%
Poly: 47 424 23%
Mono: 37 330 18%
Carbs: 16 42 2%
Fiber: 5 0 0%
Protein: 152 607 33%
Alcohol: 0 0 0%

[pacificgrl]

I know what you mean about breakfast being boring...sometimes I think if I see one more egg, I'm gonna hurl!

I think you should try the starchy veggies for your carb ups---it sounds like you'll enjoy them more than the typical brown rice and oats deal...

Keep up the good work!

Mo

thanks, mo! my carb-up is on sunday and i'm going to try the starchy veggies plus a fruit and see how that goes.

i plugged my carb up day into fitday. i was surprised to find that keeping my fats super low while increasing the amount of higher carb veg just does not give me enough calories for the day. i guess that's why so many ppl who are calorie obsessed can be drawn to high carb diets. in a way i'm looking forward to the "special" meals but then again who knows what will happen with my energy. i just hope it gives me enough juice to get some cardio in next week.

[pacificgrl]

97.8-98.0
reps x sets x weights (not sure if this is the correct way to write this out)
Lunge 20 x 3 x 3
Lying Leg Curl 15 x 2 x 25
Single Leg Calf Raise 15 x 2 x 8
Bent-over Row 15 x 2 x 8
Bench Press 15 x 1 x 8, 20 x 1 x 8
Barbell Curl 16 x 2 x 5
Front shoulder raises 15 x 2 x 3

my BIA results were positive. a slight increase in my intracellular levels, a dip in my body fat and weight. not significant improvements but certainly heading in the right direction again (it had taken a down turn before moving to a keto diet).

my weight routine improved today bc i wasn't afraid to push myself a bit harder than last time. i'm looking for a personal trainer to guide me 1x/wk as i'm getting started.

tomorrow is my rest day/carb-up.

[pacificgrl]

the food i have planned for tomorrow is a bit low in calories but it's so high in fiber that there's no room for more food really. since this is only my second carb-up, i'm fearing i'll be a bloated mess. the nicest part of keto is being full and having a flat stomach before AND after meals.

grams cals %total
Total: 1075
Fat: 8 75 7%
Sat: 2 21 2%
Poly: 3 25 2%
Mono: 1 9 1%
Carbs: 181 583 58%
Fiber: 35 0 0%
Protein: 88 351 35%
Alcohol: 0 0 0%

[jaim91]

yesterday was tough coming off the sugar, too. what about eating higher glycemic veg like winter squash, pumpkin, beets on my carb-up? even spaghetti squash? i enjoy those and i'm not a fan of brown rice, oats, etc.

Veggies on a carb up?? You can be more inventive that that Try adding Splenda, cinnamon, maybe a little chocolate protein powder to your oatmeal to spice things up. And maple syrup with mashed sweet potatoes are heaven.

grams cals %total
Total: 1075
Fat: 8 75 7%
Sat: 2 21 2%
Poly: 3 25 2%
Mono: 1 9 1%
Carbs: 181 583 58%
Fiber: 35 0 0%
Protein: 88 351 35%
Alcohol: 0 0 0%

Only 1005 calories today???

[pacificgrl]

my weight was at 97.6lbs this morning. i'm not sore at all from lifting and i'm *hoping* that's just because i'm drinking tons of water to compensate. i just know this is only the beginning for me with my weight training.

today is my carb-up and the MUCH anticipated apple at breakfast was completely not the life changing meal i thought it would be. came and went! actually after the carbs at lunch, i completely miss my freaking butter friend chicken and sesame oil.

[pacificgrl]

Veggies on a carb up?? You can be more inventive that that Try adding Splenda, cinnamon, maybe a little chocolate protein powder to your oatmeal to spice things up. And maple syrup with mashed sweet potatoes are heaven.


Only 1005 calories today???

jaim,

thx for the suggestions!

yup- i'm more creative then i thought i would be but i'm likely to not reach more than 1200-1300 by day's end. i'm pretty queasy from the hi GI veggies actually. i've been w/o these foods for a long time now and i've gotta take it slow. plus my "depletion" workout didn't involve more than 8lb weights at most! thx for the feedback. i'm going to grab some cinnamon before dinner bc that will help balance my sugar levels.

[pacificgrl]

what a morning.

details aren't appropriate for this forum but i had huge stomach issues as a result of yesterday's carb-up. for what it's worth i woke up ready as ever for day 1 of HIIT. and not to mention a greasy keto breakfast.

HIIT
5 min warm-up
8 intervals of 30 secs high @ 6.0-8.0
rests of 45sec-1 minute @ 4.0
5 min cool down

QUESTION for anyone reading: Should I do another day of HIIT tomorrow? I feel a bit of energy lag when I'm doing keto and there's no desire to do cardio. Maybe I should ride this carb high as far out as I can and do cardio two days in a row. Thanks!

this was definitely trial and error but i'm thrilled. total it was like 1.45 miles or so which usually takes me... well, that's just say a hell of a lot longer.

off to shower and enjoy my green eggs and ham.

[jaim91]

Hey, if I recall correctly, you're planning on cutting, but have you given any thought to a lean mass bulking plan?

Bulking usually scares women, but I think in your case, it would be beneficial. You obviously have a fast metabolism, and I think that if you were in a caloric surprlus on the keto plan you would have minimal to no bodyfat gain (you'll probably even lose some) and you'll put on quality muscle (which I'm sure you want cuz it sounds like you're training hard.

[pacificgrl]

Hey, if I recall correctly, you're planning on cutting, but have you given any thought to a lean mass bulking plan?

Bulking usually scares women, but I think in your case, it would be beneficial. You obviously have a fast metabolism, and I think that if you were in a caloric surprlus on the keto plan you would have minimal to no bodyfat gain (you'll probably even lose some) and you'll put on quality muscle (which I'm sure you want cuz it sounds like you're training hard.

can't make it past the word bulk but i am curious what i'd have to do to do a lean bulk. i'm not lifting very hard just yet so i guess i'd be more comfortable doing a bulk when i have solid lifting routine. also, my BF is roughly 27% and i'm thinking i'd want to bring that down a bit first.

i'm torn w/what workout to do tomorrow a.m. - cardio (ride this carb high out a bit more and do another HIIT or 20-30 min jog) or weights.

thx jaim. you've been a great help!

[jaim91]

can't make it past the word bulk but i am curious what i'd have to do to do a lean bulk. i'm not lifting very hard just yet so i guess i'd be more comfortable doing a bulk when i have solid lifting routine. also, my BF is roughly 27% and i'm thinking i'd want to bring that down a bit first.

i'm torn w/what workout to do tomorrow a.m. - cardio (ride this carb high out a bit more and do another HIIT or 20-30 min jog) or weights.

thx jaim. you've been a great help!

That's the thing with the lean bulk though, if you do it right, you can reduce bodyfat, but add quality muscle at the same time

I would do weights tomorrow. you've done a lot of hiit recently. It's time to push some heavy stuff!

[pacificgrl]

i can't help it but i was bummmmed as heck that the bloat from the carb-up is still there. slightly discouraged but i increased all of my weights and i attribute that to jaim's encouragement and having an iPod with me for distraction.

i want to set a fitness goal for myself to stay motivated. there's a great thread on here about that. i wonder if getting my BF to 20% by Feb is reasonable?

weight 98.6
pulldown 20 x 20 x 2 (a little too light but the weights were stuck)
chest flyes 16 x 3 x 1, 16 x 5 x 1
dumbbell curls 15 x 7 x 1, 15 x 3 x 1 (oops took the wrong barbell)
tricep pullbacks 18 x 3 x 1, 20 x 3 x 1
leg extensions 20x25x2
leg press 18 x 55 x1, 18 x 70 x 1
calf raise (both legs) 20 x 10 x 2

i really like exercises that work two body parts at once so i did the chest flyes on a physioball to focus on my core and balance.

if i stick with this for another 3 weeks or so i might join the gym across the street. that way i can really get variety in. the gym in my building is free but it has it's limitations. i love those weighted bars and doing decline bench presses.

for my upcoming birthday i've asked for two personal training sessions from a trainer who works out with a girl in my building. she's got an awesome routine and he seems hard core. what strikes me is that she's not at all lean or slender - i have no idea what she's doing with her food. demonstration that it's super important to me to stick to this food plan to achieve results. i'm logging into fit day but i'm not cycling calories too much which might lead me to a plateau. we'll see.

[pacificgrl]

wondering if the protein levels should come down a bit. should i increase the fats and bring down the protein grams down while keeping the calories the same? or should i look at my caloric intake too? i say that i'm on a cutting diet but i'm averaging 1847 daily which is probably above maintenance. i wonder if that's too high...according to my BIA test i recall my BMR is 1100-1200 or so (i'm 5' 3/4" at 99lbs). how should i cycle my calories if my goal is losing fat, building muscle?

weight 98.6-99lbs.
Total: 1847
Fat: 122 1097 61%
Sat: 52 469 26%
Poly: 27 239 13%
Mono: 33 296 16%
Carbs: 14 32 2%
Fiber: 6 0 0%
Protein: 170 681 38%
Alcohol: 0 0 0%

[pacificgrl]

i'm alive even though i was absolutely starving after dinner. woke up this morning with a plan to just eat breakfast and figure out my workouts later. yesterday's macros were:
Total: 1774
Fat: 118 1065 61%
Sat: 51 458 26%
Poly: 26 230 13%
Mono: 32 290 17%
Carbs: 16 40 2%
Fiber: 6 0 0%
Protein: 158 633 36%
Alcohol: 0 0 0%

i never thought of myself as a person with a fast metabolism. i'd like to get some HIIT in this afternoon but i'm suffering from a bit of soreness (finally!). rest of wk will be:
thurs HIIT
fri full body
sat 20 minute jog at low-mod intensity
sun HIIT
mon rest

i'm considering switching to the body for life plan since it's a great tool for beginning lifters. i just don't feel grounded in my full body routine. i think one or two sessions with a trainer would really help me know what level to exert myself.

[Mo_ria]

Having a trainer sometimes is a really great thing, esp. if you feel stuck or confused or just uncertain about how much weight to push. You could probably lift a lot heavier than you think you can.
Let us know what happens!

[pacificgrl]

atkins folks talk about the big "whoosh" - the weight loss that comes after a cheat meal or carb-up. eileen and others were right bc after 3 days i'm FINALLY back down to my original weight before the carb-up.

97.8-98
HIIT
5 min warm-up
30 sec intervals at 5.5, 6, 6.5, 7, 7.5, 7.6, 7.7, 7.8
4 min cool down at 5.0
1.5 something miles total

yesterday my total cals were higher than usual to compensate for the day before. i treated myself to a new butter and indulged in veggies (usual portions but i bought fresh ones), added some seaweed for those good B vitamins, and enjoyed more turkey than entire families eat on thanksgiving. ; ) i slept like a friggin' baby.

grams cals %total
Total: 2228
Fat: 146 1318 60%
Sat: 65 585 27%
Poly: 32 285 13%
Mono: 39 353 16%
Carbs: 13 35 2%
Fiber: 4 0 0%
Protein: 210 841 38%
Alcohol: 0 0 0%

this morning i'm not too hungry. druluv was talking about going by hunger and nothing else... i think fitday is a useful tool in the beginning until i get the hang of macros so i'm going to hang on to it for a few more weeks.

my boyfriend is getting me personal training sessions for my birthday! it's three weeks away so i'll keep working out on my own with as much determination since i don't want to lean too heavily on another person to get me in shape.

can you tell i'm charged up today?

[pacificgrl]

Having a trainer sometimes is a really great thing, esp. if you feel stuck or confused or just uncertain about how much weight to push. You could probably lift a lot heavier than you think you can.
Let us know what happens!

hey mo!

i've got three weeks to build a base before starting with a trainer. i don't want to become too reliant on someone else but i want to def push to the next level of my fitness. until then i've been browsing through the archives on BB which are great for picking up little tips like how to concentrate on your back muscles during pulldowns and such.

i'll head on over to your journal and see what you've been up to!

[jaim91]

wondering if the protein levels should come down a bit. should i increase the fats and bring down the protein grams down while keeping the calories the same? or should i look at my caloric intake too? i say that i'm on a cutting diet but i'm averaging 1847 daily which is probably above maintenance. i wonder if that's too high...

On my Cut Diet, I started at 2000 and am at 1800. I never thought I'd be able to lose weight on 1800 but it's possible. It's about macronutrient distribution. Try bumping up your fats and decreasing your protein. But I would keep your cals where they are for now.

atkins folks talk about the big "whoosh" - the weight loss that comes after a cheat meal or carb-up. eileen and others were right bc after 3 days i'm FINALLY back down to my original weight before the carb-up.

While this is a huge accomplishment, remember what your goals are. Lowering bodyfat while (hopefully) increasing muscle mass. So it's great that your scale stayed the same, but think about your goals...you WANT to see the scale change...right?

[pacificgrl]

Total: 2234
Fat: 142 1280 59%
Sat: 38 346 16%
Poly: 40 357 16%
Mono: 53 478 22%
Carbs: 15 37 2%
Fiber: 6 0 0%
Protein: 216 863 40%
Alcohol: 0 0 0%

a tad hungry. drank about 3-4L of water/seltzer/herbal tea.