Newbie trying Keto..feedbacks pls

[deepmen15]

After reading about keto diet "DRIZZ's Journal " in this forum I have decided to give this a shot… I need to loose those love handles and I need to loose them desperately :roll: …

Initial plan

Aim at 8 weeks of this diet.

Week 1- CKD

Week 2- 8 -TKD

Stats:

5’8”, 70.6kg BF 16%... Have been in the gym for a year now … No history of sports/fitness… always / still learning… need help from the pro s

Gym days

4-5 days / week

Cardio

3 days of RPM

Diet Day1

13/12/2010 BF 16 % 71 kgs

Diet:

1. 7:50: 3 egg white, 1 whole egg and 35 gm of cheese+ 2 fish oil cap

2. 10:00 : 6 Almonds , 2 Scoop Whey protein

3. 12.00: 300 gm of chicken breast + 50 gm of cheese

4. 2.45: 2 Scoop whey , 3 Almonds

5. 5.45 : 1/2 Banana , Tuna lite 90 + 15 gm cheese

6. 7.00: 1 scoop whey

7. 7.30: Tuba lite 90 + 15 gm cheese

8. 10.00 : Cottage cheese

Workout 1

Work Out

1x10 @20kg (warmup)

1x6@60kg (warmup)

1x4 @80kg (warmup)

1x10 @60 kg

1X8@70kg

1x5@ 80 kg

1x3@80kg

1x6@70kg

1x6@60kg

Inclined bench superset fly(wgt=single db)

8@ 24 kg + 8 @ 12.5 kg

8@24kg+ 8 @12.5 kg

10@20kg+8@10kg

Declined bench (DB; wgt @Single arm)

8@ 30kg

10 @26 kg

Bodyweight dips

3 setx5 rep bodyweight dips

10 set of 10 pushups

Low carb diet day 1 was good till I hit the gym. Arms fatigued sooner and couldn’t get the pump going.

14/12/2010

Diet:

1. 6.00: 4 Almonds

2. 7:50: 90 gm fish+1 tbsp olive oil

3. 10:00 : 6 Almonds , 2 Scoop Whey protein

4. 12.00: 4 egg white, 1 whole egg and 50 gm of

5. 2.45: 1 Scoop whey , 3 Almonds

6. 6.45 : 1/2 Banana , Jack3d+ glutamine

7. 8.45: 1 Scoop whey

8. 10.00 : 300 gm Chicken breast with 1 tlb spoon olive oil+ Cottage cheese 50 gm

Day2:

Going good so far! Hope gym is not a disappointment today… will add some jack3d..hope this gives me the pump!

6 am: 45 mins of spin class…. Was all right …80 % intensity

Work out Bicep and Abs

4 set X 8 rep close grip body weight chin ups

4 set X 8 rep cable bicep curl @ 18kg (each arm; keeping close eye on the form)

3 Set X 6 rep @ 15kg (Single arm hammer/ Slow with good form)

5 set X12 rep barbell curl for forearm (20kg)

3 set X12 rep cable curl forearm (22kg single arm)

Decline crunch (10kg plate)

5 Sets X10 rep

Incline crunch

2 Sets X 10 rep

Hanging leg raise

3 Set X 5 rep

Gym session was good…. Had the pump…most importantly good form… Happy with the days progress… Diet has been good… Is my body getting used to Keto ???? let us see :pfft: ....

[deepmen15]

15/12/2010

Feel normal… I don’t feel the difference from switching into this diet…May be it is the excess carb load in my body which is taking time to drain out hehehe :pfft: …. But if this is what you feel by following this diet… I am loving it!

Now that I have written this line …. I remember feeling the taste of iron/blood like in my mouth by the end of day 1…is a sign or is it just my mind playing up?

Diet:

1. 8.00: 4 Almonds

2. 8:30: 6 Almonds+2 Cod liver oil Capsule

3. 10:00 : 4Almonds , 2 Scoop Whey protein

4. 12.00: 85gm Tuna lite, 50 gm of cheese

5. 2.45: 1 Scoop whey , 3 Almonds

6. 7:45: 1 serving Glutamine + Jack3D

7. 9:30: 1 Scoop whey protien

8. 10.00 : 300 gms chicken +2 tbsp olive oil

Multi Vits before going to bed! Will try some stuff I bought from BB tonite….yepeeeeeeeeee!!!

Work out Back

Busy day at work … Got only 50 mins to train

2 sets 10 X 10 kg Single arm Db bent over row (Very slow + hold: Warm up )

12X20kg Dead lift (Warm up)

New to deadlift (2 months, concentrating on the form and building strength in my legs)

10X50 kg

8X60kg

8X60kg

8X70kg

6X70 Kg

6X70 Kg

6X100kg

2 Set X 6 Rep wide grip Body weight Chins SS 10 rep+ 10 kg plate Back Hyperextension

10 X 26 kg declined db pullover

10X 30 kg declined db pullover

Ran short of time I had planned to do “T-bar row” to kill it

3 Set X 8 rep X 40-50 kg :roll: will squeeze this tomorrow morning! Instead of rpm… I know it doesn’t work the same way…but this one is for mental satisfaction \:D/

[Optimass]

15/12/2010

Feel normal… I don’t feel the difference from switching into this diet…May be it is the excess carb load in my body which is taking time to drain out hehehe :pfft: …. But if this is what you feel by following this diet… I am loving it!

Now that I have written this line …. I remember feeling the taste of iron/blood like in my mouth by the end of day 1…is a sign or is it just my mind playing up?

will take approx 6 - 10 days .... probably the latter with a 1/2 banana in you daily routine.

[deepmen15]

Thanks Optimass... will eliminate that carb 2 speedup...Another concern is my daily fiber intake... do i throw in some broccoli (30gm) or get some fiber supple :roll:

[drizzt]

Hey mate, good to see a journal :nod:

I haven't tried a Keto diet before, it is something I'd like to give a go at some stage though...

As for fibre, it can't hurt to supp with metamucil or something similar if you are worried about it

Good luck man.

[deepmen15]

haven't tried a Keto diet before

oppsss might have got it mixed up

As for fibre, it can't hurt to supp with metamucil or something similar if you are worried about it

hmmm was trying to get it from natural diet ... other option was optimum fiber... $24/ 30serv...will look at metamucil :nod:...Thanks4 da info

[PeterDolan]

Try eating as much low carb veges as possible, having a "salad" with every solid meal. If you need to, add a fibre supp. You'll know you're getting enough fibre if you're "dropping the kids off at the pool" 3 times + a day

[Phedder]

3 times a day :shock: I'm a once a dayer and get plenty of fibre.

Just a few notes on your diet from someone who's never done more than a week of no carb :pfft:

-Don't throw away the egg yolks - you need the fat, and there's plenty of protein and other goodies in the yolks.

-Don't bother with lite tuna, again you need the fats. Tuna in olive oil or even salmon would be great.

-Be cautious of the carbs in almonds and your whey (depending on the brand you're using) I'm sure you're still under the 30g a day but just something to be conscious of.

Other than that keep it up and train hard :clap:

[deepmen15]

16/12/2010

Diet:

1. 7.00: 6 Almonds

2. 8.30: 1 Scoop Whey

3. 10:00 : 3 Almonds , 50 gm Cheese

4. 12.00: 4 egg white, 1 whole egg

5. 2.45: 4 pc of Broccoli + 35 gm Cheese

6. 5.00: 1 Scoop Whey

7. 6.00: 300 gm Chicken + 2 Tb oil

8. 8:30: 30 gm Feta Cheese

9. 10.00 : 1 Scoop Whey

Morning I felt fine…. Feel tired might have the evening off (5)…. 7 pm :wink: “officially it is now my rest day hahaha”

17/12/2010

Feel good plan to pump in legs….Hope I can keep the tempo through the day

Diet:

1. 600: 4Almonds

2. 8.00:1 Scoop Whey + 2 Almonds+ 2 Caps cod liver oil

3. 10:00 : 15gm Feta Cheese+1 green tree extract caps

4. 12.00: 300 gm Chicken + 2 Tb oil

5. 2.45: 300 gm Chicken + 2 Tb oil

6. 5.00: 1 Scoop Whey+15gm Feta Cheese

7. 6.00: 3whole eggs+1 egg white + 1tb olive oil+10 gm Cheese

8. 7:10: 1 serving Glutamine

9. 10.00 : 2 Scoop Whey

Like everyday before hitting the bed :wink: I mix it up btw 2 Fish oil or CLA Caps+ Multi vits

Workout: Legs (again held up at work; gym time :cry: 45 mins)

20 kg X 12 rep X 2 set (Front squat) +20 kg X 12 rep X 2 set (back)

Front squat

50 kg X 8 rep X2 set

60 kg X 8 rep X2 set

Back squat (smith machine)

90 kg X 6 rep X 3 set

100 kg X 6 rep X2 set

Single leg squat free weight 2 Set x10 rep

Leg press:

80 kg X 8reps

120kg X8rep X 2 Set

Ran out of time… for lunges that I had planned :roll: ..

10 close grip Chins (wide hand grip on the square beam)…

15 Km 30 mins bike ride in wet naki weather...Legs feel fine could have gone slightly heavier on the squats...never mind \:D/ will do it next time....

[deepmen15]

If you need to, add a fibre supp. You'll know you're getting enough fibre if you're "dropping the kids off at the pool" 3 times + a day

Thanks Peter for the feed... I am normally a one timer/day :grin: ... but this week it has fallen back to 2 days..thats why I was little concerned... :pfft: ...will see what happens over next week and they throw in some fiber if need be hehe

[deepmen15]

3 times a day :shock: I'm a once a dayer and get plenty of fibre.

Just a few notes on your diet from someone who's never done more than a week of no carb :pfft:

-Don't throw away the egg yolks - you need the fat, and there's plenty of protein and other goodies in the yolks.

-Don't bother with lite tuna, again you need the fats. Tuna in olive oil or even salmon would be great.

-Be cautious of the carbs in almonds and your whey (depending on the brand you're using) I'm sure you're still under the 30g a day but just something to be conscious of.

Other than that keep it up and train hard :clap:

Thanks for the feeb...appreciate that...

1) I ve made the change 3 whole egg today with 1 white

2)yeah ... I am trying to finish my current stock of lite tuna hehehe..this time I've added oilve oil in the lite ones

3) yep keeping an eye on it (not a Nutritionist but I think i am around 24-28 :pray: **I could be way out of this :shifty: ** ... I ve reduced it today..I only eat them because they are convenient... Can you pls suggest any other source :roll: ?

I ve tried ON 100%... but found a cheaper option in Fonterra whey from davis... it has a simmilar profile... I like the bland taste + no addtiv(sugar)+ $ savings :pfft: ... But i am thinking of geting Casien or a complex protien supple for the night :doh:

I am planning to conti with TKD and not CKD from the 1 week itself as i dont feel any real diff... :?

Fonterra Product Bulletin - WPC Alacen 450.pdf

[Ronin]

Have you actually worked out your cals and macros?

[PeterDolan]

3 times a day :shock: I'm a once a dayer and get plenty of fibre

Maybe you aren't getting as much as you think, conversely, maybe you aren't getting as much as you need?

[becbec]

Diet:

1. 8.00: 4 Almonds

2. 8:30: 6 Almonds+2 Cod liver oil Capsule

3. 10:00 : 4Almonds , 2 Scoop Whey protein

4. 12.00: 85gm Tuna lite, 50 gm of cheese

5. 2.45: 1 Scoop whey , 3 Almonds

6. 7:45: 1 serving Glutamine + Jack3D

7. 9:30: 1 Scoop whey protien

8. 10.00 : 300 gms chicken +2 tbsp olive oil

Is it just me or does that seem like piss all food?

[holdenman]

Diet:

1. 8.00: 4 Almonds

2. 8:30: 6 Almonds+2 Cod liver oil Capsule

3. 10:00 : 4Almonds , 2 Scoop Whey protein

4. 12.00: 85gm Tuna lite, 50 gm of cheese

5. 2.45: 1 Scoop whey , 3 Almonds

6. 7:45: 1 serving Glutamine + Jack3D

7. 9:30: 1 Scoop whey protien

8. 10.00 : 300 gms chicken +2 tbsp olive oil

Is it just me or does that seem like piss all food?

No thats fuk all food alright, Id only class #8 as a meal :pfft:

[Ronin]

Diet:

1. 8.00: 4 Almonds

2. 8:30: 6 Almonds+2 Cod liver oil Capsule

3. 10:00 : 4Almonds , 2 Scoop Whey protein

4. 12.00: 85gm Tuna lite, 50 gm of cheese

5. 2.45: 1 Scoop whey , 3 Almonds

6. 7:45: 1 serving Glutamine + Jack3D

7. 9:30: 1 Scoop whey protien

8. 10.00 : 300 gms chicken +2 tbsp olive oil

Is it just me or does that seem like piss all food?

Nope, it's not just you, that's why I wanted to know if he's actually worked out what he needs/is getting.

[deepmen15]

Diet:

1. 8.00: 4 Almonds

2. 8:30: 6 Almonds+2 Cod liver oil Capsule

3. 10:00 : 4Almonds , 2 Scoop Whey protein

4. 12.00: 85gm Tuna lite, 50 gm of cheese

5. 2.45: 1 Scoop whey , 3 Almonds

6. 7:45: 1 serving Glutamine + Jack3D

7. 9:30: 1 Scoop whey protien

8. 10.00 : 300 gms chicken +2 tbsp olive oil

Is it just me or does that seem like piss all food?

Nope, it's not just you, that's why I wanted to know if he's actually worked out what he needs/is getting.

Ok now that i see it ....that days diet was on the lighter side ...

@ Ronin==>

From what ever info that i have I think i need consume around 1800 cal. excluding this day I think I am around that :roll: ... I will throw in some more food in the next few days to increase my intake....

[deepmen15]

18/12/2010

Diet:

1. 8.00: 4 whole eggs +1 raw egg

2. 10:00: 1 Scoop Whey + 2 Almonds+ 2 Caps cod liver oil

3. 11:00 : 15gm Feta Cheese+1 green tree extract caps

4. 12.30: 300 gm Chicken + 1 Tb oil

5. 2:30 : 300 gm Chicken + 1 Tb oil

6. 4:30: 1 Scoop Whey + 4 Almonds

7. 6:30 : 300 gm Chicken + 1 Tb oil

8. 7:30: 1 Scoop Whey

Work out: Chest & tri

Flat bench (BB)

12 reps X 20kg X2 set (warm up)

5repX 80kgX 5 set

Cable Fly(inclined)

8repX24 kg (each hand)

8 rep X 28 kg (each hand) X 3 set

Inclined Bench (BB)

8rep@60 kg

8rep@70 kg

4rep@80 kg

8rep@70 kg

8rep@70 kg

Triceps rope extension

3 Set X 6 rep X40kg (both arm)

3 Set X 6 rep X20kg (single arm)

Triceps pushdowns

55 kg X 6 rep X 3 set

Declined crunches

3 sets X10 rep (10kg plate)

20/12/2010

Diet:

1. 8.00: 4 Almond+ 2 Whole eggs+ 1 tsp mayo

2. 10:00: 1 Scoop Whey +1 caps green tea ext

3. 12.30: 300 gm Prawn + 2 Tb oil

4. 2:30 : 3 Whole eggs+ 1 tsp mayo

5. 5:30: 35gm cheese + 3 Almonds

6. 6:30 : 1 Scoop Whey+ glutamine

7. 9:00: 200gm chicken+30gm cheese

8. 11:00: 1 scoop whey

Work out: Legs

1x 10 rep @20 kg (back squat)

1x 10 rep @20 kg (front squat)

Back Squat (Learning Back Squat free weight ….)

8 rep @20 kg (back squat) X 4set

1set x 8 reps @30kg

Front Squat

8 rep@60kgx1 set

6rep@70kgx5set

Leg press

6 rep x135 kg

6 rep x175 kg x 3 set

6 rep x185 kg

Split leg Squat (1 leg on bench)

4 sets X 8 rep (each leg) x10kg plate (each hand)

Seated calf raises

40kg x 10 rep

40 kg x 7 rep

50kg x 8rep

Hanging leg raise

2 set X 8 rep

Does the previous 2 days diet look better? Any comments will be appreciated….

Also I am trying to get away from smith machine back squat to free weights as I think smith machine squat doesn’t reflect/ test the true strength :naughty: …any comments

[Ronin]

The forst day looked better with the 900g of chicken, but I had to cringe a bit at the raw egg. There are risks in eating them raw, and really no benefits (unless you wanna re-create the scene from Rocky I for the cool factor :grin: ). Also, what type of chicken? Breast, thigh, mince...?

Seriously, one of the best things I think you could do for your diet is to calculate how many cals, and grams of P,C,F you really need, and then track how much you are actually getting. It's really easy to think you're getting the right amounts, but then when you work it out you may be surprised. Even if you only count cals for the first few weeks, until you get the hang of "eyeballing" it.

[deepmen15]

The forst day looked better with the 900g of chicken, but I had to cringe a bit at the raw egg. . Also, what type of chicken? Breast, thigh, mince...?

quote]

Correction I meant whole eggs (not raw eggs)...My bad...Chicken I preffer breast chicken...isnt that the best interms of lean meat?

I did make 2/3 diet options... but deviated a lillte bit from that :grin: ...Still i was trying to eye ball a 60%f,35% P diet.... But i guess i will take up your sugestion and come up with a whole weeks plan an stick to it... Thanks Ronin... I will post few complied diets with calorie distribution next time for some comments :wink:

[deepmen15]

21/12/2010

• 8:00: 5Almonds+15 gm cheese

• 10:00: 3 whole egg+1 tbs mayo(low carbs)

• 12:00: 300 gm chicken +30 gm cheese

• 2 :30: 2 whole egg +1 tbs mayo

• 3:00: 1.5 scoop whey

• 5:00: 1 .5 Scoop whey+3 Almonds

• 7:00: 100 gm chicken (Supple: Glutamines)

• 9:15:1 scoop whey

• 9:45: 200 gm prawn

• 10:30: 150 gm chicken +10 gm cheese+1/2 serving condensed milk

Workout:

Feel good and focused…..Aiming to concentrate on the form…

Bicep & shoulder (light)

Bb 25kgx 12 rep X2 set ( warmup)

Db curls

14kg (single arm) x6 Rep (each arm)X 2 set

Similar @16 kg 2 set

@18 kg 1 set

Good form …narrow elbows ….no shoulder/back swinging

Standing Arni press

14kg (each arm) X 6 rep X4 set

Rope hammer curls (focus on form again)

5repX37.5kg

5X42.5 kg

5X47.5 kg X 2 set

Cable crunches(20 second breaks)

12 reps @31.5kg

12 rep s@ 47.5 kg @ 3 set

Oblique side bends

10 kg each hand@ 12 reps each sideX3 set

Close grip chins

6 repX3 set(body weight)

Like most guys I want to put on some more weight on my arms…is low reps heavier weight and keeping the complete bicep work out between 35-45 reps help? Also, will longer break & good form help? Or do I keep the break shorter for mass gain :doh: ?

[vracula]

Try eating as much low carb veges as possible, having a "salad" with every solid meal. If you need to, add a fibre supp. You'll know you're getting enough fibre if you're "dropping the kids off at the pool" 3 times + a day

lmao "dropping the kids of at the pool" oh that is gold!lol!

yes metamucil for the win!

[drizzt]

Like most guys I want to put on some more weight on my arms…is low reps heavier weight and keeping the complete bicep work out between 35-45 reps help? Also, will longer break & good form help? Or do I keep the break shorter for mass gain :doh: ?

I'd say you're pretty bang on here for the size gain, mate. For bi work IMHO you can't beat weighted chinups for mass gain. If you can knock out 8 reps @ bodyweight, try adding 5kg (do you have a belt you can hang weight off?) and doing sets of 4-6, then gradually incrementing the weight. When you start to stall, I'd take a couple of weeks off 'em and focus on something else to take the pressure off this ex.

I'd use those as a main bi-builder, and assistance exes like preacher curls, and seated DB curls to top them off. Personally I stay away from the machines especially as a main focus, but that's just my preference. Using them for assistance is fine - rope curls and things like that.

No arm is complete without good tris though, and these make up most of the arm especially if you're going for the bigger look. Same principles apply here - heavy weight, low sets, nice and intense. Close grip bench, weighted dips (more upright for tris), lying tri press, cable pushdowns etc...

Keep your rest periods 1-2mins, or just enough time to recover to hit the same intensity in the next set. Remember, this is just my thoughts mate, others may think different but if I was going for mass gain, this is how I'd go :nod:

Oh and p.s. - good form helps! When you're fatigued and nearing the end of the exercise, I'd encourage cheating to eek out an extra few reps, but up until that point I believe you should try to keep form as "correct" as possible. Again, just IMHO.

[deepmen15]

, try adding 5kg (do you have a belt you can hang weight off?) and doing sets of 4-6, then gradually incrementing the weight. When you start to stall, I'd take a couple of weeks off 'em and focus on something else to take the pressure off this ex

Good idea :nod: suggestion taken...will include this change in the next wrk out....Thanks drizzt for the feed...