First Ketosis Log

[hollowedzeus]

Hi guys. On my first cut and progress is slowing down. I am a fan of iifym using healthy foods. I don't use it as an excuse to eat junk. I am creating a log where I will update as often as I can as to how I am doing and what I am eating. I am doing this in the hopes of feedback from you guys that are more experienced than myself.
I am using 70/25/5 macros.

[Batmanreturns]

Sounds good.

What are your total calories and what are your protein, carbs and fats?

What is your actual goal with this cut?

Are you natural?

[hollowedzeus]

My calories are 2200 per day. Breaking that down to 171/137/22 and yes I'm natural I'm only 18 trying to get properly lean for the first time. I'm trying to attain visible abs.

Day 1- had work all day so I ate a shit ton of chorizo due to its fat content and easiness to eat. For lunch I had 4 eggs and more chorizo. Having cheese and ham to finish the rest of my fat and protein. Had a few blueberries to fill the rest of the carbs. Not ideal and not varied but it's a start for me

[Nephets]

Are you trying to hit keto with 140g of carbs or am I missing something here.

[Batmanreturns]

Sounds good brother.

I would recommend:
Days 1-3 150p 100c 90 mins pre 50f
Day 4 150p 325c 50f

That cycle should bring you down to whatever, good luck!

[Back In Black]

Sounds good brother.

I would recommend:
Days 1-3 150p 100c 90 mins pre 50f
Day 4 150p 325c 50f

That cycle should bring you down to whatever, good luck!

OP ignore this, he doesn't know anything about you and recommends this to everybody except his trolling self.

[Back In Black]

OP have a look at this

The Cyclic Ketogenic Diet.....

Although I prefer a carb cycling approach nowadays for fat loss

[Batmanreturns]

OP ignore this, he doesn't know anything about you and recommends this to everybody except his trolling self.

Bro lol

Maybe we should ask OP his favorite color to better understand his energy requirements based on muscle mass for a natural athlete ..

Gtfo

[Back In Black]

Bro lol

Maybe we should ask OP his favorite color to better understand his energy requirements based on muscle mass for a natural athlete ..

Gtfo

Lol, get back under your bridge and take your cookie cutter diet plan with you.

[Nephets]

Sounds good brother.

I would recommend:
Days 1-3 150p 100c 90 mins pre 50f
Day 4 150p 325c 50f

That cycle should bring you down to whatever, good luck!

325 g of carbs. He should be in ketosis in no time at all.

[Batmanreturns]

325 g of carbs. He should be in ketosis in no time at all.

I can almost guarantee that 325g of carbs will be gone within less than 24 hours lol

I forgot to ask OP about his favorite color though, might affect metabolism.

[hollowedzeus]

I can almost guarantee that 325g of carbs will be gone within less than 24 hours lol

I forgot to ask OP about his favorite color though, might affect metabolism.

Just to let you know, my favourite colour is elevenge. It's the colour/number between orange and 11

[Nephets]

Sounds good brother.

I would recommend:
Days 1-3 150p 100c 90 mins pre 50f
Day 4 150p 325c 50f

That cycle should bring you down to whatever, good luck!

I assumed where the OP had the words keto log in the title he would actually like to get in a keto state. The above is carb cycling and will not get the OP into ketosis....EVER.

[hollowedzeus]

Good morning lads! Yesterday was good. Surprised myself this morning. Weighing in at 86.6kg. Apparantly the pig out at christmas didn't affect me much. Yesterday felt like a good start!

[Batmanreturns]

I assumed where the OP had the words keto log in the title he would actually like to get in a keto state. The above is carb cycling and will not get the OP into ketosis....EVER.

Nephets I like you brother but come on lol. OP will be in roughly a 275-300c deficit daily, along with the appropriate percentage of fat, roughly 20% until a depleted state is hit. Now, if you're saying the OP will not develop ketones while consuming a minimum daily carb total of 100c while in a depleted state you're plain wrong ..

[Nephets]

Its not the deficit I'm having issues with. Why would your body change from burning carbs as a primary fuel source to fats when you are still giving it carbs to use. To get your body into ketosis it has to make that change because it's not getting carbs. Like under 50g per day. It takes days of eating like this to start to make the change and it takes weeks or months before your body is doing it efficiently enough that you don't feel like a bag of shit.

[Batmanreturns]

Its not the deficit I'm having issues with. Why would your body change from burning carbs as a primary fuel source to fats when you are still giving it carbs to use. To get your body into ketosis it has to make that change because it's not getting carbs. Like under 50g per day. It takes days of eating like this to start to make the change and it takes weeks or months before your body is doing it efficiently enough that you don't feel like a bag of shit.

I call brosecince here bro ..

But here we go. The body is now only using fat because of the ketones developed. The OP is over eating carbs because the body just stops using carbs as a fuel source lol It's the same thing either way. Spill over will occur and the fat stores will be tapped.

[hollowedzeus]

Day 2- pretty much same food as yesterday. Always feel energised despite no carbs. Had eggs chorizo and broccoli today with broccoli bring the only carbs. Feeling good

[Back In Black]

Day 2- pretty much same food as yesterday. Always feel energised despite no carbs. Had eggs chorizo and broccoli today with broccoli bring the only carbs. Feeling good

Did you read the link above mate? It's how I ran a ketogenic diet, for me that refeed is/was essential.

[Batmanreturns]

Did you read the link above mate? It's how I ran a ketogenic diet, for me that refeed is/was essential.

When you say re feed .. Did you eat at maintenance or fill back out?

[Back In Black]

When you say re feed .. Did you eat at maintenance or fill back out?

Read the link

[hollowedzeus]

Did you read the link above mate? It's how I ran a ketogenic diet, for me that refeed is/was essential.

Is that not tkd. Where you cycle it? I was just going for the standard boring version haha

[Batmanreturns]

Is that not tkd. Where you cycle it? I was just going for the standard boring version haha

Back show some respect for the OP for real bro ..

[Back In Black]

Back show some respect for the OP for real bro ..

WTF are you going on abou now?

[Back In Black]

Is that not tkd. Where you cycle it? I was just going for the standard boring version haha

Imho there is too much risk of lean tissue loss if you go full keto.

[Batmanreturns]

WTF are you going on abou now?

I honestly forgot

[Batmanreturns]

Imho there is too much risk of lean tissue loss if you go full keto.

I don't get why people are afraid to lose muscle ..

The only times I'm afraid of loosing muscle in keto is if I'm not eating enough protein or my heart rate exceeds 140bpm when I'm fully depleted.

[Back In Black]

I don't get why people are afraid to lose muscle ..

The only times I'm afraid of loosing muscle in keto is if I'm not eating enough protein or my heart rate exceeds 140bpm when I'm fully depleted.

Yet you have only 150lbs of lean tissue having run cycles up to 1.5g of test.

[hollowedzeus]

Day 3- feeling really lousy. Woke up wanting to be sick. Have to force myself through the gym and work. Ashamed of myself last night- resorted to eating butter out of a bowl to get my fats in...

[Batmanreturns]

Yet you have only 150lbs of lean tissue having run cycles up to 1.5g of test.

Why you gotta bash me cuz I'm natty right now lol It's hurtful ..

I'm already suffering depression from this body dysmorphia

I've been a lot bigger yes ..

[Batmanreturns]

Day 3- feeling really lousy. Woke up wanting to be sick. Have to force myself through the gym and work. Ashamed of myself last night- resorted to eating butter out of a bowl to get my fats in...

I would be careful not having carbs and working out. You're heart rate is going to sky rocket. You're in keto, you're surely going to rip through protein instead of fat. Please tell me you are timing carbs pre workout to prevent this?

[hollowedzeus]

I would be careful not having carbs and working out. You're heart rate is going to sky rocket. You're in keto, you're surely going to rip through protein instead of fat. Please tell me you are timing carbs pre workout to prevent this?

I am aiming to have my broccoli in the morning with an omelette of chorizo and jalapeños. I take it fasted workouts are not advised? That's what I did today

[Batmanreturns]

I am aiming to have my broccoli in the morning with an omelette of chorizo and jalapeños. I take it fasted workouts are not advised? That's what I did today

Fasted and depleted are two different things. I would not advise depleted workouts because you run the risk of oxidizing muscle of fat when your heart rate exceeds the ability to pull fat from stores based on lack of oxygen. I would advise timing pre workout carbs to preserve muscle.

[Nephets]

Day 3- feeling really lousy. Woke up wanting to be sick. Have to force myself through the gym and work. Ashamed of myself last night- resorted to eating butter out of a bowl to get my fats in...

your going to feel like shit for a little bit, its nothing your doing wrong. It takes a while for your body to get used to the keto diet.

[Back In Black]

I don't get why people are afraid to lose muscle ..

The only times I'm afraid of loosing muscle in keto is if I'm not eating enough protein or my heart rate exceeds 140bpm when I'm fully depleted.

So you're not worried about losing muscle when in keto when you eat enough protein. Except the whole keto thing is majorly focused around using fat(s) for fuel.

I would be careful not having carbs and working out. You're heart rate is going to sky rocket. You're in keto, you're surely going to rip through protein instead of fat. Please tell me you are timing carbs pre workout to prevent this?

Oh, so you are worried muscle loss and want to add carbs now to your keto?

Fasted and depleted are two different things. I would not advise depleted workouts because you run the risk of oxidizing muscle of fat when your heart rate exceeds the ability to pull fat from stores based on lack of oxygen. I would advise timing pre workout carbs to preserve muscle.

FFS he is running a keto diet, stop banging on about carbs.

[Nephets]

lol. Above he has the OP eating 625g of carbs in 4 days. I tried to tell him that's way too fucking high, but I guess im just using bro science.

[hollowedzeus]

I'm trying to to go above about 25g a day. Do you think I should just blast all of it preworkout everyday?

[Nephets]

I'm trying to to go above about 25g a day. Do you think I should just blast all of it preworkout everyday?

its not going to make a difference long term. you are eating few carbs so your body starts using fat for energy. It just takes a couple weeks for your body to start burning fat efficiently as a primary energy source. once you get over that hump you wont feel so shitty and your workouts wont be an issue.

I'll stop hijacking your thread as well. lol. keep up the good work

[Back In Black]

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 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?

[Nephets]

OP, how many calories are you eating a day. Its very easy to under eat on a keto diet.