My Fitday Food Journal:

FitDay.com - Diet and Fitness journal for realworksuks

You can go here and see exactly what my diet is for the day.

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Hello!

I am going to do a hardcore ketogenic cutting routine for the next month starting tommorrow!

I have been bulking for the last two months and have gained about 14 pounds. When I get my bodyfat tested tommorrow I will tell how many pounds of that is lean mass and how many pounds is fat.

I don't feel like I REALLY need to cut at this point... but this is a good time where I can concentrate mainly on this. Won't be any tests in college or anything for a while since it just starts again tommorrow. Plus I want to cut off the fat that I have gained while bulking so far.

I have never done a ketogenic (low/no carb) type of diet before, so I am also looking forward to this just to experiment...

I am going to stop taking creatine during this cut to see exactly how much muscle I have gained and held on to.

So my stats are:

21 year old Male
163 pounds
5 feet 8.5 inches tall

MEASUREMENTS IN INCHES:
Waist 33.5
hips 34.5
chest 36.5
neck 14
right arm 14 flex 13 cold
left arm 13 cold 13.8 flex
right quad (one hand length from knee) 18.5
left quad 18.5

I will take starting pictures tommorrow and post them.

I am planning on doing lots of cardio and eating small... the only supplements I will be taking is whey protein, multivitamin, BCAA's, and fish oil.

I started the journal to keep myself motivated and also to learn from others..

Hope you stay tuned!

On a keto diet I would imagine that you should focus your energy/attention on weight training to keep your muscle. And not so much on the cardio, leaving the majority of that to your diet. And just because you're keto doesn't mean you need to eat small, keep your protein high and your fat moderate. I also might look into temporarily looking into creatine to help keep the edge while lifting. All in all, if you take all or none of my suggestions GOOD LUCK!

& as always, happy lifting.

I'm interested to see how this goes. Good luck realworksuks!

Looks interesting and I'll definately be following your progress

A question though, what are the rules for limiting carbs? Are you cutting all carbs or just starches?

Thanks for the suggestions! I wasn't going to do the creatine because I wanted to see exactly how much muscle I gained... but i'm so easily persuaded :P I'll stay on it.

And I agree, weight training will be my number one priority. I still plan to do quite a lot of light cardio work.

Thanks Drex and CCR! I am going to cut out all carbs except some leafy green veggies once in a while... mainly just spinach and broccoli i'm thinking. I definitely have to cut out all sugars, which means no gum (i'm like addicted)

I'm curious, what do you have after heavy lifting? I can't imagine not having simple carbs, let along no carbs at all!

Well I started my cut today.

I started the day off with three whole eggs and two egg whites cooked in canola oil. I also had two pieces of bacon. This was at 7:45

I had college classes from 8:30-11:20, I got into the weight room at 11:30 and I wasn't even hungry yet. I got my bodyfat tested. I gained 5 pounds since 12-20-07, the calipers showed that 1.1 pounds were fat and 3.9 were muscle, hell ya!

The calipers showed my body fat percent was 10.3%, 16.7 pounds of fat, and 146.3 pounds of lean mass. The navy measurements show that I am 19%, so I guess it's probably somewhere in there.

I chugged a protein drink and then started lifting.

I wanted to max my bench press to see how much I went up over my bulk. I started with a max bench of 205 and today I put up 220. I was pretty happy about it!

Otherwise I did chest, triceps, biceps, shoulders, and forearms. My upper body day. It was a great workout with a huge pump... I had been using a smithmachine to bench over the holiday season (in my hometown) and I can feel the free bench so much more.

When I got home I had another protein drink with about 20 g of carbs from dextrose....and also creatine. I read that even on ketosis you should keep doing the post workout insulin spike. Apparently it gets rushed into the muscles right away and doesn't take you out of ketosis? If anyone has any thoughts on that i'd like to hear.. I heard different opinions on it.

I left my george foreman grill back at my parents house when I came home over the holidays, so I am just going to have to get by on using my oven until I get my grill in the mail (my sweet mother agreed to ship it), so I am cooking some ribs in the oven right now.

I am very surprised so far at how full I am staying even though I haven't been eating very many calories... when I was bulking I would eat every two hours or less and be starved each time... heh.

Good question, i'm still researching this, it seems like it's best to still do the post workout insulin spike. I will buy some ketostix today and see how long it takes me out of ketosis and do some experimenting.

What are your carb targets each day? What have you decided to do with the percents of protein and fats?

What type of food did you decide to eat on the low carb side of the equation? What have you decided to eat on the fat side of the equation?

In your target carb allotment---when have you decided to consume these carbs? How are you planning your pre and post workout meals (uh, ha, this is why I asked the carb timing question).........HEHHEHE.

When I went keto, I made a mistake in not tracking (closely) my proteins and fats. It still worked, but when I go this time, I plan to do it.

I will be checking you out , brotha! Wish you the best of luck. I KNOW from my own experience, that this diet can work. Its tough, but you are tougher!

If an old man can do it so an you! Dont let an OLD MAN show you up! HEHEHHEHEHE

Keep ROCKEN! RWS!



Be your best of ALL TIME!


Chillen

How accurate are calipers and the measurements for the muscle you've gained, because 4lbs of muscle since the 20th is a lot, if its true then congrats because my body sure as hell can't gain that much muscle in 20days .

Here are some starting pictures... I look pretty fat in these, I didn't realize I was that fat until I took the pics really. I put two completely relaxed pics and 2 flexed ones.

Attached Thumbnails

       

Hey Chillen! Thanks for stopping by.

I plan on having less than 5% of my calories come from carbs, I am going to eat 1.5 grams of protein and fill the rest in with fats.

So far I am still trying to come up with foods to eat... I've just been eating meats, cottage cheese, eggs, and some nuts. I bought some spinach and broccoli today though, and once I get into ketosis i'll probably have a bit of those veggies each day.

I am not really sure what I should do for pre workout meals... today I just had a protein drink. Then post workout I had some dextrose mixed in with another whey shake... about 16g of carbs from it...

I'm making a 5oz pork loin right now... heh.

If you have any suggestions or anything let me know! What kinds of meals did you come up with Chillen? You kinda have to be creative don't ya? hah.

I can't say... all I know is that over Christmas break my lifts were going up faster than ever before and I felt really strong. I was eating more than ever before.. and training more than ever before..

But I can't really say how accurate it is.

Can you post some pictures before the bulk?

These are pictures that were right before my bulk.. in this thread:

http://training.fitness.com/photo-ga...ork-29101.html

I will get the same poses for comparison purposes either tonight or tommorrow.

EDIT: by the way, the calipers showed that I had 13.5 pounds of fat mass and 135.5 pounds of lean mass at the start of my bulk... and 16.7 pounds of fat mass and 146.3 pounds of lean mass at the end. But who knows how accurate that is.