My Keto Log

[Ogrew]

Alright so i started Dave Palumbo's version of the keto diet on feb 7th
Just thought i would track my stats here

Every morning i'll add my stats

Goal: Get rid of love handles

Starting out: weight = 241, waist 41"

Height: 6'3-3/4"
Weight upon awakening:
Day1- 241 Feb7th - 1hr cardio + hip hop abs 35mins
Day2- 234.5 Feb8th hip hop abs + hockey (1hr)
Day3- 232.5 Feb9th Starting ECA stack + Back Day + 20mins cardio
Day4- 231.5 Feb10th Chest Day + no cardio
Day5- 230.5 Feb11th Shoulder Day + 30min cardio + hip hop abs 35mins
Day6- 230 Feb12th Arms Day + 30min cardio
Day7- 230 Feb13th Legs + 30min cardio
Day 8- 228 Feb14th 45min cardio + hockey (1hr) ***CHEATMEAL: Panzerotti
Day 9- 231 Feb15th
Day 10- 230 Feb16th Back Day
Day 11- 228 Feb17th Chest Day + 35mins cardio
Day 12- 227 Feb18th Shoulders + 45 mins cardio
Day 13- 225.5 Feb19th Arms + 35mins cardio
Day 14- 226 Feb20th Legs + 35mins cardio ****CHEATMEAL: 3/4lb burger with fries
Day 15- 226.5 Feb21st 1hr cardio
Day 16- 225.5 Feb22nd 1hr cardio
Day 17- 224.5 Feb23rd Back + 30mins cardio
Day 18- 224 Feb24th Chest
Day 19- 225.5 Feb25th Shoulders + 20mins cardio
Day 20- 224 Feb26th Arms + 35mins cardio
Day 21- 225 Feb27th Legs + hip hop abs 35mins ****CHEATMEAL: chicken pita
Day 22- 222 Feb28th 1hr cardio
Day 23- 222.5 Mar1st 1hr hockey
Day 24- 222 Mar2nd Back + 35mins cardio
Day 25- 220.5 Mar3rd Chest + 20mins cardio
Day 26- 221 Mar4th Shoulders + 35mins cardio
Day 27- 220 Mar5th Arms + 35mins cardio
Day 28- 220.5 Mar6th Legs + 20mins cardio
Day 29- 220 Mar7th Drove up to Arnold Classic 2009!... snacked on health/protein products all day ****CHEATMEALS: chinese food // McDonalds twice
Day 30- 221.5 Mar 8th 1hr cardio to get rid of mcdonalds
Day 31- 220 Mar9th Chest + 20mins cardio
Day 32- 217 Mar10th ******FOOD POISONING day off :( couldnt really eat much today, + carb loaded with a pizza
Day 33- 216.5 Mar11th Back + 35mins cardio ****carb loaded in the morning still a lil ****ed up but gonna hit the gym
Day 34- 221 Mar12th Shoulders + 45mins cardio
Day 35- 216.5 Mar13th Arms + 35mins cardio ****CHEATMEAL: 8 slices of pizza
Day 36- 217 Mar14th Legs + 35mins cardio ****CHEATMEAL: pre st.patty's party = 8 slices of pizza, shots of vodka
Day 37- 217 Mar15th + 45mins cardio
Day 38- 215.5 Mar16th Back + 45mins cardio
Day 39- 215 Mar17th Chest + 35mins cardio ****CHEATMEAL: 4shots vodka + cabbage n cornbeef
Day 40- 215.5 Mar18th Shoulders + 35mins cardio
Day 41- 218 Mar19th Arms + 35mins cardio
Day 42- 212 Mar20th Legs + 35mins cardio ****CHEATMEAL: whole wheat Tortelloni with olive oil cheese/garlic sauce + chicken + 3 whole wheat bread slices + 2 glasses of milk
Day 43- 215.5 Mar21st 1hr cardio
Day 44- 214 Mar22nd 2hours volleyball
Day 45- 213 Mar23rd Back + 35mins cardio
Day 46- 213.5 Mar24th Chest + 50mins cardio ****No more ECA... starting Nx Labs Y3 + Green Tea extract combo
Day 47- 213 Mar25th Shoulders + 35mins cardio + Hip Hop Abs
Day 48- 210.5 Mar26th Arms + 50mins cardio
Day 49- 210 Mar27th Legs + 20mins cardio ****CHEATDAY
Day 50- 213 Mar28th
Day 51- 214 Mar29th 35mins cardio
Day 52- 211.5 Mar30th Chest + 35 mins cardio
Day 53- 211 Mar31st Back + 50mins cardio
Day 54- 209 Apr1st Shoulders + 35mins cardio
Day 55- 210 Apr2nd Arms + 35mins cardio
Day 56- 210 Apr3rd Legs + 35mins cardio
Conclusion: 31lbs in 8weeks

Cardio:
Treadmill 120bpm
Hip Hop Abs.... YUP! No i did not buy this program either lol

Training:
Monday: Chest n cardio
Tues: Back n cardio
Wed: Shoulders n cardio
Thurs: Bi's n Tri's n cardio
Fri: Legs n cardio
Weekends: cardio both days

Meal Plan:

MEAL #1
4 whole eggs supermarket for good omega 3's and for no saturated fat
+cayene pepper
shake:
1 scoop protein
+water
+multivitamin
+1 omega 3
+fibre
+ECA
+milk thistle
+BCAA
=45grams protein

Post workout:
MEAL #2
SHAKE:
2 scoop protein
+water
+1scoop natural peanut butter (no sugar added)
+glutamine
+1 omega 3
+BCAA's
55grams protein

MEAL #3
"Lean Protein Meal": 8oz aka half pound chicken(52grams) with 1/2-cup almonds(12grams) (cashew nuts, or walnuts)
64grams protein
+ECA

MEAL #4
SHAKE:
2 scoop protein
+water
+1 omega 3
+1scoop natural peanut butter (no sugar added)
55grams protein

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
52grams protein
+green tea

MEAL #6
SHAKE:
2 scoop protein
+water
+1scoop natural peanut butter (no sugar added)
+1 omega 3
+multivitamin
+fibre
+milkthistle
55grams protein

[Ogrew]

Just an update, its been 3 weeks on the diet, its going very well... pretty proud of myself for not giving into the temptation of beer n carbz

progress pics:

[gsxr750]

Great progress man!! Keep it up

[aritzia]

hey i was just wondering what the best fiber supplement is to put into my protein shake>?

[Ogrew]

I use metamucil, it works well
tastes like crap.. well to me atleast... it was laying around the house tho so it has to get used up!

[nisser]

I think your cheat meals need to be more carb heavy. Throw down some oatmeal granola bars after that Burger for example. And make sure to drink lots of water during it.

I think your weight should go up more than it is the very next day. It's only gone up after the panzerotti and it's gone down after you last cheat meal. Even accounting bowel movements you should go up. I go up 3-6 lbs after the day.

[Ogrew]

yea the chicken pita i had wasnt the greatest, im going up to the Arnold Classic this saturday so i know im gonna have my cheat meal there, probably mcDonalds or where ever we stop... Is it absolutely necessary that you do get a large cheat meal in on that day? I thought it was even an option to skip it!

[Mr.Freeze]

good work there.:a+

[nisser]

yea the chicken pita i had wasnt the greatest, im going up to the Arnold Classic this saturday so i know im gonna have my cheat meal there, probably mcDonalds or where ever we stop... Is it absolutely necessary that you do get a large cheat meal in on that day? I thought it was even an option to skip it!

Skipping it would actually do you more harm. Every diet has a cheatmeal...it's essential.

Eat more carbs...oatmeal bars, juice, throw down some fruits since this is your only time in the week that you can.

[Ogrew]

hmmm i'll give that a shot, i can def think of many ways to add more carbs trust me :)

[sucram]

thats great progress....any further updates?

[Ogrew]

posting pics 2nite or 2morow

big difference i can tell u that :)

[420]

Good Job Man!

[Ogrew]

Results - From 241 to 210 in 8weeks
Waist - 41 to 35.5
Handles - 37.5
Legs need alot of work
Noticed my nipples aren't balanced.... wtf!?!
Now its time to bulk up with 5x5!

[L3]

looking good man, lost the fat and your arms are lookin a lot nicer and defined haha love when you can see the veins in the bicep... now just blast that upper back and chest :D

o yah dont worry about the nipples everyone is misaligned like that just some more than others

[varking]

Good work I think I`m going to use this deit for my prep.. Anyways look good you running and AAS?

[natenator]

Good work I think I`m going to use this deit for my prep.. Anyways look good you running and AAS?
I'd hire someone otherwise you'll **** up your last week.

[varking]

I'd hire someone otherwise you'll **** up your last week.

Ya Im going to but might just hire them for the last 5 weeks

[Ogrew]

Good work I think I`m going to use this deit for my prep.. Anyways look good you running and AAS?
thx dude
no and no
just trying to gain mass/strength for firefighting :greet

[gsxr750]

Great work man! Keep it up!

[GIXXER_DR3W]

awsm job!!.. I started this diet 3 days ago... lost 4lbs so far hehe hope i can do it as good as you did .. start weight is 242lbs 46inch waist, wish me luck.. :D I do have a question though... what is the ECA & BCAA? and where can i get it.. thanks

[shredded_Tris]

If I could give you a bit of advice bro. Check Metamucil at www.CalorieKing.com it has a lot of Carbs in it bro and if your on a Keto Diet you may wanna try another option. IMO of course, but I figured I would let you know because I made that mistake myself. Obviously you dont think about it cause Metamucil doesn't put their Nutritional Facts on the back of the pack.

Good Luck Bro your doing awesome

[natenator]

If I could give you a bit of advice bro. Check Metamucil at www.CalorieKing.com it has a lot of Carbs in it bro and if your on a Keto Diet you may wanna try another option. IMO of course, but I figured I would let you know because I made that mistake myself. Obviously you dont think about it cause Metamucil doesn't put their Nutritional Facts on the back of the pack.

Good Luck Bro your doing awesome
fiber = carbs

[shredded_Tris]

That was my point lol
I didn't really ever find a way to not get bunged up when doing a Keto diet lol I wasn't the biggest fan and dont do them anymore but they work great for some people.

[natenator]

That was my point lol
I didn't really ever find a way to not get bunged up when doing a Keto diet lol I wasn't the biggest fan and dont do them anymore but they work great for some people.
there's no problem with fiber supplements on a keto diet. They do not count towards carb count and do not throw a person out of ketosis.

Fiberlyze is a great product but the reality is you will experience problems shitting. Laxatives are your friend lol

[shredded_Tris]

there's no problem with fiber supplements on a keto diet. They do not count towards carb count and do not throw a person out of ketosis.

Fiberlyze is a great product but the reality is you will experience problems shitting. Laxatives are your friend lol


Thats interesting! I'm just curious how that works? I figured Carbs were Carbs and in Ketosis you had to stay away from them except for the carb meal. Laxitives would definitely have been nice lol
I did a show last year on a Keto Diet and I'm pretty sure my Farts could have dropped an elephant at some points

[tiramisu]

Sugar Free metamucil works pretty darn well :)

[Adonis13]

Sugar Free metamucil works pretty darn well :)

this is what i used and i didn't come out of ketosis once (from a ketostick standpoint).

[GIXXER_DR3W]

anyone know what ECA & BCAA is? and where they can be found? thanks

[shredded_Tris]

Ephedrine caffeine Asperin Stack and Branch Chain Amino Acids man

[JordanRHughes]

Sounds interesting. I give it a try.

Cheers. Thanks for the share.

Jordan.