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Thread: First Ketosis Log

  1. #41
    Nephets's Avatar
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    shit, double posting here.

  2. #42
    numbere is offline RETIRED- Knowledgeable member
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    Quote Originally Posted by hollowedzeus View Post
    I'm trying to to go above about 25g a day. Do you think I should just blast all of it preworkout everyday?
    If you're getting all your carbs from broccoli then timing is irrelevant but meals will be better if you spread them throughout the day.

    Protein, carbohydrates and fats can be converted into glycogen.

    Due to this it's important to not eat too much protein or fat while on a keto diet.

    I'll run the numbers if you detail your stats and macros.

    Also, eating pure butter before bed to meet fat intake sounds gross and probably isn't healthy.

    Just ad olive oil to all your meals.

    Roughly 1tbsp (15g) of evoo has 120 calories, 14g fat, 0 carbs and 0 protein.

  3. #43
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    although it is a little funny to think of you sitting at your kitchen table licking a butter stick. lol

  4. #44
    hollowedzeus is offline Productive Member
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    Quote Originally Posted by Back In Black View Post

    If you are running keto then carb timing of 25g is irrelevant.

    One thing you need to be is more organised. If you are eating butter out the pack then that's pretty much desperation. There are better fat sources in any event.

    So, did you read the link I gave you?
    I did yeah. I noticed there are a few different methods of keto. That sounds like a more hands on approach than the way I'm taking it

  5. #45
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    are you going keto because you hit some sort of sticking point or do you just like the diet. If its just a sticking point there may be less restrictive ways to lose the weight.

  6. #46
    hollowedzeus is offline Productive Member
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    Quote Originally Posted by numbere View Post

    If you're getting all your carbs from broccoli then timing is irrelevant but meals will be better if you spread them throughout the day.

    Protein, carbohydrates and fats can be converted into glycogen.

    Due to this it's important to not eat too much protein or fat while on a keto diet.

    I'll run the numbers if you detail your stats and macros.

    Also, eating pure butter before bed to meet fat intake sounds gross and probably isn't healthy.

    Just ad olive oil to all your meals.

    Roughly 1tbsp (15g) of evoo has 120 calories, 14g fat, 0 carbs and 0 protein.
    Hi man, I'm 18, 5'11 with a gym goings of 5 days a week and a warehouse part time job. I'm aiming for 2200 calories per day with a macro ration of p/c/f 131/171/22.

    I'm still trying to understand the foods tbh. I'm getting too much protein during the day hence the reason for the butter! By the way love your posts!

  7. #47
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    almonds or other nuts are an easy way to get your fat up through the day so you're not licking butter at night.

  8. #48
    hollowedzeus is offline Productive Member
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    Quote Originally Posted by Nephets View Post
    almonds or other nuts are an easy way to get your fat up through the day so you're not licking butter at night.
    But the carbs!?!

  9. #49
    numbere is offline RETIRED- Knowledgeable member
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    Quote Originally Posted by hollowedzeus View Post
    Hi man, I'm 18, 5'11 with a gym goings of 5 days a week and a warehouse part time job. I'm aiming for 2200 calories per day with a macro ration of p/c/f 131/171/22.

    I'm still trying to understand the foods tbh. I'm getting too much protein during the day hence the reason for the butter! By the way love your posts!
    I want to make sure we're on the same page.

    Your consuming 22g fat, 171g carbs and 131g protein.

    I thought you wanted to be on a keto diet?

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    Quote Originally Posted by numbere View Post

    I want to make sure we're on the same page.

    Your consuming 22g fat, 171g carbs and 131g protein.

    I thought you wanted to be on a keto diet?
    Apologies . 171 fat
    131 protein
    22 carbs

    I'm at work so I'm rushing these posts haha

  11. #51
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    Quote Originally Posted by hollowedzeus View Post
    But the carbs!?!
    When I did keto I was eating around 50g of carbs so I could fit the nuts into my macros. At 25g I guess you are going to have a hard time fitting anything in there.

  12. #52
    hollowedzeus is offline Productive Member
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    [QUOTE="Nephets;7244515"]

    When I did keto I was eating around 50g of carbs so I could fit the nuts into my macros. At 25g I guess you are going to have a hard time fitting anything in there.[/QUOTE

    I know. Nuts looked great for fat too. Do you think I should adjust my macros slightly?

  13. #53
    numbere is offline RETIRED- Knowledgeable member
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    Quote Originally Posted by hollowedzeus View Post
    Apologies . 171 fat
    131 protein
    22 carbs

    I'm at work so I'm rushing these posts haha
    It's cool buddy.

    That's what I figured just checking.

    What's your weight?

    Will you ballpark your body fat percentage?

    First Ketosis Log-body-fat-percentage-men.jpg

    First Ketosis Log-body-fat-percentage.jpg

  14. #54
    hollowedzeus is offline Productive Member
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    Quote Originally Posted by numbere View Post

    It's cool buddy.

    That's what I figured just checking.

    What's your weight?

    Will you ballpark your body fat percentage?

    <img src="http://forums.steroid .com/attachment.php?attachmentid=166761"/>

    <img src="http://forums.steroid.com/attachment.php?attachmentid=166760"/>
    I'm currently 86.5kg or 190lb. And I hate to say it but between 20 and 25 lol.

  15. #55
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    Quote Originally Posted by hollowedzeus View Post
    I'm currently 86.5kg or 190lb. And I hate to say it but between 20 and 25 lol.
    It's cool everyone has to start somewhere.

    Your target calories and macros look good but at 2,200 calories I'd tweak them a bit because you can eat more carbs and still reach ketosis.

    A split of 60f/5c/35p at 2,200 calories will give 147g f/28g c/193g p

    Like BIB mentioned previously, don't forget a reload day where you eat at least 30-50g of carbs with every meal.
    Last edited by numbere; 12-28-2016 at 03:30 PM. Reason: I'm an idiot

  16. #56
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    Quote Originally Posted by numbere View Post

    It's cool everyone has to start somewhere.

    Your target calories and macros look good but at 2,200 calories I'd tweak them a bit because you can eat more carbs and still reach ketosis.

    A split of 60f/5c/35p at 2,200 calories will give 147g f/28g c/193g p

    Like BIB mentioned previously, don't forget a reload day where you eat at least 30-50g of carbs with every meal.
    Most of the keto diets I've seen have higher fat in grams than in protein. I thought that was necessary to reach ketosis? I will try this though as it is why I have started this thread. To get feedback from experienced members such as yourself and all who have contributed. Many thanks

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    Quote Originally Posted by Nephets View Post
    are you going keto because you hit some sort of sticking point or do you just like the diet. If its just a sticking point there may be less restrictive ways to lose the weight.
    I hit a sticking point and through some research this seemed effective. The diet itself doesn't seem delish but I have the willpower to reach my goal haha. Hence the butter

  18. #58
    numbere is offline RETIRED- Knowledgeable member
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    Quote Originally Posted by hollowedzeus View Post
    Most of the keto diets I've seen have higher fat in grams than in protein. I thought that was necessary to reach ketosis? I will try this though as it is why I have started this thread. To get feedback from experienced members such as yourself and all who have contributed. Many thanks
    If it makes you feel more comfortable you can eat 0.8g protein pre pound of bodyweight.

    That would give you a split of 67f/5c/28p 167g f/28 g c/154g p

    Edit: The reason you often see fat higher than protein is due to a default ratio of 73/5/23 in order to reach an optimal ketogenic to anti ketogenic ratio of 1.85.

    Based on the k to ak equation a ratio above 1.5 must be met for epilepsy patients.
    Last edited by numbere; 12-28-2016 at 03:54 PM.

  19. #59
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    Quote Originally Posted by numbere View Post

    If it makes you feel more comfortable you can eat 0.8g protein pre pound of bodyweight.

    That would give you a split of 67f/5c/28p 167g f/28 g c/154g p
    Which would you reccomend? Entirely open to suggestions. Apologies if I appeared as if I knew what I was talking about there haha

  20. #60
    numbere is offline RETIRED- Knowledgeable member
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    Quote Originally Posted by hollowedzeus View Post
    Which would you reccomend? Entirely open to suggestions. Apologies if I appeared as if I knew what I was talking about there haha
    It's six of one half a dozen of another.

    Use the second ratio if it helps you sleep better.

  21. #61
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    Quote Originally Posted by numbere View Post

    It's six of one half a dozen of another.

    Use the second ratio if it helps you sleep better.
    Thanks for your help

  22. #62
    numbere is offline RETIRED- Knowledgeable member
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    Quote Originally Posted by hollowedzeus View Post
    Thanks for your help
    Anytime buddy.

    I hope you stay active on the forum and keep us updated with your progress.

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    Quote Originally Posted by numbere View Post

    Anytime buddy.

    I hope you stay active on the forum and keep us updated with your progress.
    I'm certain I will have mistakes to be rectified in the future!

  24. #64
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    Based on the thread title, I thought I was going to see an image of a nasty dooky...then upon reading thought I was going to read about a keto trial...now I'm just confused.
    With the high fat intake and carbs exceeding 100g/d over days how is the body not going to simply slam that excess fat right into the adipose cells with a vengeance?
    Maybe I'm missing something, but again, confused...

  25. #65
    numbere is offline RETIRED- Knowledgeable member
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    Quote Originally Posted by TrailRunAZ View Post
    Based on the thread title, I thought I was going to see an image of a nasty dooky...then upon reading thought I was going to read about a keto trial...now I'm just confused.
    With the high fat intake and carbs exceeding 100g/d over days how is the body not going to simply slam that excess fat right into the adipose cells with a vengeance?
    Maybe I'm missing something, but again, confused...
    The first page is confusing because there is a lot of conflicting advice given.

    In short OP has been consuming 22g of carbs per day.
    TRA likes this.

  26. #66
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    Most people fail to get to a keto state because they try and cut and get to keto at the same time. I eat unlimited amounts of calories, still within the keto macro allowance of 80% fat, 20% protein, and only stray carbs until I am fully in keto and then restrict calories. This way you have all the energy, you need to power through workouts and the day in general.

    On a side note. Both I and science seem to agree; you will not lose fat any more efficient using a keto diet than any other approach if that is your goal. I used it because my 3h workouts seemed to be easier to power through while using ketones for energy but that is only my personal experience and nothing else.

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    It's something worth trying I believe though. I would like to see how my body responds to high fats. It may not be for me in the end. I plan to keep to this diet for around a month or two. Is this too short a time for it to work? Also I am slightly alarmed at the rate of weight loss currently. When posting yesterday I had was 86.6kg or 190lb. Today without being to the bathroom or anything I have woken up to be 85.5kg or 188lb. Is this normal?

  28. #68
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    Quote Originally Posted by hollowedzeus View Post
    It's something worth trying I believe though. I would like to see how my body responds to high fats. It may not be for me in the end. I plan to keep to this diet for around a month or two. Is this too short a time for it to work? Also I am slightly alarmed at the rate of weight loss currently. When posting yesterday I had was 86.6kg or 190lb. Today without being to the bathroom or anything I have woken up to be 85.5kg or 188lb. Is this normal?
    just keep in mind with the lack of carbs in your diet, the body will drop a bunch of water initially. May be more relevant in the beginning to take measurements or just go by the mirror.

    You will feel better week after week on the keto....just the first bit is rough.
    Last edited by Nephets; 12-29-2016 at 07:12 AM.

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    Quote Originally Posted by Nephets View Post

    just keep in mind with the lack of carbs in your diet, the body will drop a bunch of water initially. You will feel better week after week on the keto....just the first bit is rough.
    Thanks. I don't know if I'm being silly but my muscles look smaller. I'm assuming due to the lack of water. I really don't want to sacrifice all of my muscle. I've bumped my protein up slightly to make it less of an issue eating meat

  30. #70
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    Quote Originally Posted by hollowedzeus View Post
    Thanks. I don't know if I'm being silly but my muscles look smaller. I'm assuming due to the lack of water. I really don't want to sacrifice all of my muscle. I've bumped my protein up slightly to make it less of an issue eating meat
    it is just the water....You will have to measure your muscle loss by your lifts in the gym. As long as they aren't dropping drastically then you're fine. May drop a bit in the beginning due to the lack of carbs and your body not using the fat as efficiently as it will be in the coming weeks. But you will be fine. Just train as hard as you can in the gym.

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    Quote Originally Posted by hollowedzeus
    I am aiming to have my broccoli in the morning with an omelette of chorizo and jalapeņos. I take it fasted workouts are not advised? That's what I did today
    I train fasted all the time, have to figure out how your body responds to it

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    Quote Originally Posted by Nephets View Post

    it is just the water....You will have to measure your muscle loss by your lifts in the gym. As long as they aren't dropping drastically then you're fine. May drop a bit in the beginning due to the lack of carbs and your body not using the fat as efficiently as it will be in the coming weeks. But you will be fine. Just train as hard as you can in the gym.
    Great thankyou!

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    Quote Originally Posted by RaginCajun View Post

    I train fasted all the time, have to figure out how your body responds to it
    Do you find you ever lose muscle mass?

  34. #74
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    Id say as long as you're giving your body a reason to hold onto the muscle then it will. Train hard, go to failure and your body will adapt by rebuilding the broken down muscle. I think a lot of people get into trouble when their 'mailing it in' at the gym while in a calorie deficit and the body adapts by breaking down the muscle because what it has isn't being used. Hope that makes a little sense.

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    Quote Originally Posted by Nephets View Post
    Id say as long as you're giving your body a reason to hold onto the muscle then it will. Train hard, go to failure and your body will adapt by rebuilding the broken down muscle. I think a lot of people get into trouble when their 'mailing it in' at the gym while in a calorie deficit and the body adapts by breaking down the muscle because what it has isn't being used. Hope that makes a little sense.
    Yeah man so blast it just as hard. I do find myself at lower motivation sometimes because I can see my strength slipping on occasion.

    Will check back in later with my food for the day

  36. #76
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    that should be just a short term problem. My lifts are off when I lift fasted in the morning.

  37. #77
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    Day 4 - feeling a little better today. Still not 100%. Had some omelette, bacon and chorizo and lots of jalapeņos. Nailed the macros on the head. Is it okay to only eat 3 times per day on keto? Does it make a difference?

    Peace guyss

  38. #78
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    Quote Originally Posted by hollowedzeus View Post
    Day 4 - feeling a little better today. Still not 100%. Had some omelette, bacon and chorizo and lots of jalapeņos. Nailed the macros on the head. Is it okay to only eat 3 times per day on keto? Does it make a difference?

    Peace guyss
    Oh and also upped the protein to 156 and fat to 168 today thanks to your guys' advice

  39. #79
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    Quote Originally Posted by hollowedzeus View Post
    Oh and also upped the protein to 156 and fat to 168 today thanks to your guys' advice
    meal timing is less important than staying consistent with your diet. If its easier for you to eat 3 days a week, do that. no point in jamming 6 meals into a lifestyle that wont support it and you blow your diet.

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    Quote Originally Posted by hollowedzeus View Post
    I am aiming to have my broccoli in the morning with an omelette of chorizo and jalapeņos. I take it fasted workouts are not advised? That's what I did today
    don't listen to this troll I've done keto for a year straight no re feeds nothing ,

    once you are fat adapted you use fat a fuel NOT PROTEIN

    I don't call myself an exspert with keto but all my clients follow my protocols and I test blood levels always ,


    two things will knock you out of ketosis

    obviously Carbs .
    and high protein intake because this will be converted by the liver to glucogenisis I believe its around 54% can be converted to glucose , this is why on a WELL FORUMLATED keto diet not a dirty pointless one you keep protein at 0.8-1.0g per LBM anything more can knock you out and you will feel like shit if you are converting protein into glucose cause its very taxing on the body and takes a lot out of you ,


    as for training , train fasted I like MCT oil pre with whey but doesn't matter , when your fat adapted you can go days without eating would not recommend this for muscle building but for fat lost this is the wonders of keto you never get hungry not mood swings nothing unles you are comsuming to many carbs or to much protein

    best of luck not checking back in this thread to much going on

    when I was keto adapted I did 7 meals and day and than went down to 1 meal a day it doesn't matter how many times a day you eat with any diet and specially keto since its muscle and protein sparing with they ketones long as you are truly in ketosis and not glucosgensis

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