KETO LOG - 1st Week Done

[dr_skier]

Well my first week on this KETO diet has come to a close. Those first few days sucked so bad, the carb cravings have pretty much all subsided though (i'd be lying if i said i wasn't looking forward to my carb up this weekend). Funny thing is I seemed to have gotten stronger this week, my bench was up (405lbsx2) so that was nice. I have more energy now then when i started thats for sure. The first week was kinda tough as I think i ate too many cals on a couple days (cream and mayo can sure kick your ass lol). But now i'm on track, getting my AM cardio in (doing HIIT for 20min, then 20min mod int, in stead of just 30mins mod like before). I think i'm gonna focus on getting rid of those shitty fats from this diet and focus much more on efa's. And ya know half.half cream has one gram carb per serving with a third of the fats. Anyways, gonna keep my cals under wrap, eat lean, lift hard, AM cardio it up and see how the next 4 Weeks Treat me. I've lost like 6-7lbs this week, mostly water I assume, which is fine, it's a start. My goal this weekend is to carb up very very clean. Any carb-up pointers would be nice, Mak has already given a bunch to go on though. PCT starts in 2 weeks for me, gulp. I'm just hoping with the hcg that I still remain anabolic while coming off so i can shave a few more % of bf off without loosing muslce, i'll hit up some creatine too...

Starting weight 255
End of Week 1 248

Goal 235lbs (after a carbup )

 

[nycgirl]

CONGRATS!!!

I'm on Day 6. I didn't follow the spreadsheet to well the first 2 days (under 30g of carbs instead of 20), but I feel wonderful. I started out 135lbs. As of this morning, I'm 132. My goal is to get down to 120lbs (I'm 5'2). I have to hit the gym next week harder than this week. I will check my bf% before my carbup on Thursday.

For your carb-up, have you looked at sweet potatoes, dextrose in your shakes, pasta?

 

[dr_skier]

OH yeah, we'll have those in there too. 132, nice job, i like your goal, 120 at your height with muslce mass too looks really good (those are my gf's stats). I just have to watch my cals on this diet, thats all

 

[nycgirl]

OH yeah, we'll have those in there too. 132, nice job, i like your goal, 120 at your height with muslce mass too looks really good (those are my gf's stats). I just have to watch my cals on this diet, thats all

Yeah, that's what I want.

Have you tried fitday.com?? I planned my meals for the week and only went over by 20 calories on one day. If I decide to add something, like coffee with half & half, I adjust my dinner and bedtime meals accordingly.

 

[DJLegacy2k1]

Yeah im done 7 days of CKD, but I dont do a carb up for the first week...I wait till week 2. I just got done playing basketball for 3 hours straight, and I havent played for about a year (my shot is still MONEY though :-D ) Anyways, Im down about 5 lbs as of yesterday, I try to stay away from the scale for a couple days at a time so I dont go crazy lol.

Good work guys keep it up.

 

[Mr_Sinister]

good work, i think one thing to watch out for with the carb-up is the day after. You will feel like crap, in general you'll probably be listless, maybe feel some bloating, and there may be a temptation to eat more carbs. Just remember to fight thru it, it's all a mental game and should subside. You'll get your groove back after two-three workouts and restarting ketosis. Also i've been subbing sugar free soymilk (1 cup = 4 carbs, i use like 2 tbsp) and liquid sweet-n-low (no filler carbs only water + sweetener) for cream in my coffee, tastes pretty damn good to me.

 

[Makavelli]

Guys I know it's hard, but stay away from the cream.

 

[dr_skier]

Amen Mak
I've also found today something that worked well, making all my meals at breakfast.

Recap Today.

AM Shoulder/Tri workout with 20min HIIT & 20min Moderate Pace eliptical
PWO shake (one scoop nocarb protein powder in water... bland oh well)-10am

Breakfast -1130am
2 Egg Omlet, splash of half.half
spinach
smigin of pesto sauce

lunch 3pm
chicken salad
1 breast chicken
.5 avacado
small amount of spinach
small amount of nocarb cesar dressing

snack -430pm
handfull almonds
mini tuna tin (no carbs, 15g protein, usuall tuna fats) - no mayo

dinner - 7pm
same as lunch

- dont know what to eat around 10pm, perhaps some cottage cheese (.75cup =4g carbs), or another chicken breast (precooked a bunch),

 

[nycgirl]

I have casein whey at night. I love ON Chocolate Casein. Its even great made with ice and water (I use to have it with soymilk). The perfect way to end a day of nothing but fat and protein.

About the cream, it will be hard. That was my afternoon treat. I think I will have casein at 3pm instead of the coffee.

Making and planning your meals definitely helps. I'm sort of jealous of you guys. You have way more calories to play around with than I do. LOL

 

[dr_skier]

so i'm gonna do my depletion workout on friday pm... then carbload until 8pm sat.. i want to work out sat and sunday. What is my best idea for the carbload workout and sunday's re-keto workout? Cardio on both or either day?

 

[DJLegacy2k1]

Check out MR.X's article about running the CKD he breaks everything down pretty well...

Also Im on day 9 of my CKD, no carb up till next week though...Muhahaha

Keep up the good work, the first 2 weeks are the hardest.

 

[dr_skier]

I think i drank to much water or something, stupid sticks read full keto last night than apparently nothing today, i ate brocorolli this am, a scoop of anpb last night, a big scoop of cottage cheese this am (3carbs), half an avacado at lunch.... nothing that would toss me out of keto.

 

[Makavelli]

I'll have to find that ON casein. I've been looking for a good casein powder. Anyway you guys are making this diet very complicated. All I ate when I did it was ground sirloin, eye of round, chicken, Flax oil, Whey(Post Workout). That's it.

 

[nycgirl]

I'll have to find that ON casein. I've been looking for a good casein powder. Anyway you guys are making this diet very complicated. All I ate when I did it was ground sirloin, eye of round, chicken, Flax oil, Whey(Post Workout). That's it.

ON casein is the best.

I'm using the spreadsheet and really watching my cals. I did my carb-up today. I feel great. I think tomorrow will be a piece of cake (I meant easy, not that I will be having cake. lol)

I eat ground turkey, chicken thighs w/ skin, broccoli, shrimp, olive oil, nuts, flax oil and whey.

 

[Makavelli]

ON casein is the best.

I'm using the spreadsheet and really watching my cals. I did my carb-up today. I feel great. I think tomorrow will be a piece of cake (I meant easy, not that I will be having cake. lol)

I eat ground turkey, chicken thighs w/ skin, broccoli, shrimp, olive oil, nuts, flax oil and whey.

I won't use the ON casein now. I looked it up and it has 4 grams of carbs! Damn! I was excited. Anyway I have also used tuna and shrimp, but that was only after getting sick of the other stuff. Depending on how fast your metabolism is you can have cake on the carb load. You just shouldn't do it ever load. Try it.

You guys have me wanting to jump back on this diet.

 

[DJLegacy2k1]

I have Aussie Caseinate from Protein Factory, pretty good stuff.

Chicken, Ground Beef, Steak, Roast Beef, Turkey, Protein shakes w/ ANPB.

9 days in, decided I need a carb up tomorrow because my lifts were a little weak tonite, I was planning on waiting till week 2.

 

[Makavelli]

I have Aussie Caseinate from Protein Factory, pretty good stuff.

Chicken, Ground Beef, Steak, Roast Beef, Turkey, Protein shakes w/ ANPB.

9 days in, decided I need a carb up tomorrow because my lifts were a little weak tonite, I was planning on waiting till week 2.

Yeah protein factory makes great stuff. I remember when I first started experimenting with this diet I used to discuss it with Alex, the owner of protein factory. That's when he first started his company. Very smart guy. He was the one that developed the keto icing. Yummy...

 

[DJLegacy2k1]

I think i drank to much water or something, stupid sticks read full keto last night than apparently nothing today, i ate brocorolli this am, a scoop of anpb last night, a big scoop of cottage cheese this am (3carbs), half an avacado at lunch.... nothing that would toss me out of keto.

You mean you drank too much water to see the results...Because you cant drink too much water (within reason) lol. Sticks are just a way to gauge progress, if you do drink alot of water the sticks will be dilluted. Thats why those things arent 100$ accurate, there are alot of factors that can change the results.

Dont get down if youve been following your diet but arent in keto on the sticks.

 

[dr_skier]

Ok so i kinda messed up my carb-load... had some food last night that had carbs in it by accident... so whoops. But today I did a huge back/chest/cardio workout and i'm just gonna have my carbs until tommorow at dinner, then on sunday do a big legs/cardio workout and slip back into keto. Today's workout was amazing to say the least, my muscles were so full and pumped and STRONG as hell. I'm going to skip next weeks carb-up to get the most out of my fat burning, i'm also going to really restrict my cals. It's time to get shredded!!!! next stop, 8%!!! SUMMA TIME (my girlfriend and I just booked our flights to miami and our 7-day Eastern Carribean Cruise for July 2nd, which is fantastic cause we both finish school on June 30 -she's a home edc. teacher and i'm a business student, fun arrangement)

 

[swordfish151]

Im lost to how you guys work out?? you do 5-6 days of keto...then you do a carb load...are you guys training the same during the week..meanin say i want to do the ckd can i do the following workout?

M- chest/shoulders/tri
T- legs/abs
wed- back/bi/abs
thur - repeat monday
frid - repeat tues
sat - repeat wed

Or is there a "special" routine you MUST follow??

 

[nycgirl]

Im lost to how you guys work out?? you do 5-6 days of keto...then you do a carb load...are you guys training the same during the week..meanin say i want to do the ckd can i do the following workout?

M- chest/shoulders/tri
T- legs/abs
wed- back/bi/abs
thur - repeat monday
frid - repeat tues
sat - repeat wed

Or is there a "special" routine you MUST follow??

I lift 3 days a week (3 sets - 6-8 reps). I work on my legs the day I carb-up

Tuesday - Chest/shoulders/tris
Thursday (Carb-up) - Legs & abs
Saturday - Back & bi.

Cardio 2-3 days a week.

That's it.

 

[swordfish151]

I lift 3 days a week (3 sets - 6-8 reps). I work on my legs the day I carb-up

Tuesday - Chest/shoulders/tris
Thursday (Carb-up) - Legs & abs
Saturday - Back & bi.

Cardio 2-3 days a week.

That's it.

but could i do the split i mentioned? or would doing a 3 day split work better??

 

[jmt24]

i think as long as you are doing a circuit type of training, then its fine. im going to be trying x's workout program with the ckd when i decide to do it. it will only be for 2 weeks so i dont think it will matter.

 

[Makavelli]

Im lost to how you guys work out?? you do 5-6 days of keto...then you do a carb load...are you guys training the same during the week..meanin say i want to do the ckd can i do the following workout?

M- chest/shoulders/tri
T- legs/abs
wed- back/bi/abs
thur - repeat monday
frid - repeat tues
sat - repeat wed

Or is there a "special" routine you MUST follow??

Sword the best workout schedule for a ckd is like this:

Monday-Quads/hams/calves/abs
Tuesday-Chest/back/traps
Wed-Delts/Tri's/Bi's
Thursday-Cardio
Friday-Cardio
Saturday-Depletion workout at 10 A.M. then start carb up

Skier I'm going to Miami too, but I'll be there in May. Can't wait to see all those hot Latinas...

 

[dr_skier]

Amen brotha, I'm going with my ol' lady though, but first i'm buying the DARKEST pair of sunglasses i find

 

[Makavelli]

Amen brotha, I'm going with my ol' lady though, but first i'm buying the DARKEST pair of sunglasses i find

My fiance is going with me too...but she likes hot latinas just as much as I do...