kinghill's keto log - open to tips/advice

[kinghill55]

Been lurking for a long time on this site, finally making a few goals for myself and now some posts. Great resource this site is. On to the keto...

I'm just now at the end of day 2 of my first time trying a ketogenic diet. Ketostix just showed a "moderate" level for ketones. I'm surprised, I thought it would take longer. I feel kind of weird (in the head) right now but I'm sure if it's just because I'm tired.

Any suggestions on log below? Anything look really wrong for keto?

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I'm 29yo, 5'11", 193lbs, BF about 26%.

Goals: I want to shrink this 40" waist / get BF much lower / look better / get healthier, my dad was diagnosed with diabetes at 35yo, heart attack years later, so yeah, worried about genes.

Day 1
meal1: 4 whole eggs scrambled, 1.5 oz cheddar
meal2: 1 oz mozzarella, animal pak
meal3: can of chunk light tuna (5-6oz), 1 tbsp regular mayo, 1/2 cup raw spinach
meal4: 1 tbsp organic PB, 7 almonds
meal5: 10 shrimp, 1 tbsp olive oil, 6 oz grilled salmon, 1/2 cup spinach
meal6: 1 oz mozzarella, 2 tbsp cream cheese, 1 oz heavy cream

Calories = 1826
Fat 124g (43g sat) = 62%
Carbs 20g (6g fiber) = 3%
Protein 157g = 35%

Buddy of mine said 1826 is too low. Said I should aim for 2000. ok I'll try that tomorrow.

Exercise: Taking it easy the first few days. Haven't lifted weights in a year. 20min low-intensity on elipitcal, crunches, just 3 sets of weights; bench, rows, leg press


Day 2
meal1: 3 whole eggs, 1 oz cheddar, 3 slices bacon
meal2: 1 tsp flax oil, 1 oz mozz, 1/2 cup spinach, 2 tbsp cream cheese, 2 tbsp PB
meal3: 1 oz mozz, 12 almonds, animal pak
meal4: 10 almonds, 1 tbsp PB
meal5: 3.5 oz chicken breast, 1 cup green beans, 1 tbsp butter
meal6: 1 scoop whey + water shake, 1 oz cheddar, 1.5 oz heavy cream

Calories = 2057
Fat 149g (57g sat) = 67%
Carbs 38g (13g fiber) = 5%
Protein 144g = 29%

Exercise: 30min low-intensity on eliptical, couple sets of crunches, 1 set bench press

[BPP]

is the PB natural or regular?

congrats on the beginnings and joining!


id keep your cals minimum around 1900-2000...at least 10x BW

[kinghill55]

is the PB natural or regular?
congrats on the beginnings and joining!

PB is organic natural, from Costco, the Kirkland brand. No sugar, just peanuts + salt. Delicious.
Thanks.

[BPP]

PB is organic natural, from Costco, the Kirkland brand. No sugar, just peanuts + salt. Delicious.
Thanks.

okgood

[kinghill55]

Weighed in at 189lbs this morning. Mostly water weight lost, I guess. Still in ketosis, ketostix showing moderate level.

Do any of you try to keep the saturated fat under a certain number? Today I was able to keep it under 50g while still getting my 2000 calories and 65% fat so I'm thinking that is good.

Day 3
meal1: 4 whole eggs, 1.5oz cheddar
meal2: 2oz mozz, 2tsp PB, 1 Animal Pak, .5oz pecans, 1oz sunflower seeds
meal3: 2 4oz turkey burgers, 1c spinach, .5c green beans, 2tbsp butter, 1oz provolone
meal4: 1oz heavy cream, 1 tbsp PB

Calories = 2013
Fat 143g (48g sat) = 65%
Carbs 33g (11g fiber) = 4%
Protein 149g = 30%

Exercise: 10 mins stretching, 10 mins ab exercises, no gym today. Tomorrow gym & lift weights.

[BPP]

i try to keep saturated under 30% of total fat

[kinghill55]

I just ate a slice of pizza!!! Ohhhhhhhhh nooooooooooooooooooooooo!

Day 4
meal1: 3 whole eggs scrambled, 3 slices bacon, 1oz cheddar
meal2: 4oz turkey burger, 1oz provolone, 1c spinach, 1tbsp ranch, .5tbsp olive oil
meal3: 1oz mozz, 1 Animal Pak, .75oz sunflower seeds, 1.5tbsp PB
meal4: 2tbsp cream cheese, 1.5oz chicken breast
meal5: 2scoops whey, 1tbsp PB, 1 SLICE OF PIZZA

WTF. My wife ordered pizza while I was working out and I came back starving, and could not resist. Oh well. Onwards and upwards.

Calories = 2012
Fat 125g (44g sat) = 57%
Carbs 50g (11g fiber) = 8%
Protein 173g = 35%

Exercise: 20mins elliptical, 15mins lifting (1 set of; bench, rows, lat pulldowns, leg press, calf raise, shoulder press, lowback extension, 2 sets of; tricep pushdowns, crunches)