Mrapril05's Log

Nov 28 2012--Day 1

Starting measurements:

Chest 38.5"
waist 33.5"
Hips 42"
Thigh 23.5"
Calf 15.5"
Bicep 12.5"

Up at 4:45am Alberta Time

Got ready to go to the gym and ended up driving hubby to work cause he got called in. (Note to self we need a second vehicle)

Meal 1 @ 6:30am 2 whole eggs + 6 egg whites

20oz H20
Meal 2@ 8:45am--Had to add this one in( hope thats OK?) Dr. called that she was running late so its been a gong show at the office...20g protein shake

Meal 3@ 11:18am--40g protein shake and 1tbsp natty peanut butter.

20oz H20
Meal 4@ 2:15pm--6oz Chicken breast and 1/4 cup almonds

20oz H20

Meal 5@ 6:30pm---So late I know.... 5oz Red Meat, spinach salad with green peppers, cucumbers. 1tbsl olive oil and vinegar with a sprinkle of lemon & herb seasoning(club house)--- OMG GAZ..... just took 4 gas-x strips.......:(

Following along. You can do this.

Get er done girl, no problems for ya :)

Good luck and GOOD FOR YOU :)

Good luck, you will do great on a keto diet

I must have hit the maximum amount of editing on that first post?!?!?

Anyways I'm at my last meal of the day...not hungry at all( but thats not normal for me), 50g protein shake mixed with water like the rest... but I might not drink it all. My protein powder is 25g a scoop and I'm sooooo tired that I just put 2 scoops and 18grams of raw almonds... I forgot to bring my natty PB home from work.

Overall the day went well and I wasn't hungry. Peeing more but I'm also making an effort to drink more water so I'm not really surprised..lol I do have a bit of a head ache but It could be cause im tired and just got into it with my teen girls..lazy kids really get to me some days!!

anyways I'm gonna drink my shake eat my almonds and then hit the hay!!

Good nite and sweet dreams to you all :)

Day 2--Shoulders
Up at 4:45am
Dropped hubby off at work
warmup--going up and down the stairs 3 times
Upright row 2kg each arm 10repx3sets
Cable shoulder press 2kg each arm 8reps x 3sets
Lateral raise 1kg each arm 8rep x 3 sets
Front raise 1kg each arm 8rep x3sets
Arnie Press-- 2kg each arm 8rep x 3sets
Shoulder shrugs -- 2 kg each arm 12 reps x 3 sets

OK gonna go make eggs now :)

Diet is the same for today...

Meal 1 @ 7am --2 whole eggs + 6 whites
Meal 2 @ 10am--40g Protein shake and 1tbsp natty PB
meal 3 @ 2pm--6oz turkey + 1/4 cup raw almonds
Meal 4 @ 5:30pm -- Red Meat + cup baby spinach, green peppers and cucumber + 1 tbsp olive oil and vinegar
Meal 5 @ 8:30pm -- 40g Protein shake + 1 tbsp natty PB
aiming for 80oz water today--and to take ALL my vitamins :)

Have a good one everyone:)

Again up at 445am

Arm day:
Tricep dip-- Boday weight using bench x 12reps x3sets
Bicep curl--1kg each arm x 10reps x 3sets
Curl and press 2kg eaxh arm each arm, 8repsx3sets


umm this is all I have for today.. gonna do some research on arms........

Diet---Same as yesterday.

What kind of research do you plan on doing? Lol

But Id do three exercises for each,
tri's - tricep extension, press downs, kickbacks or dips
bi - bb curl, db hammer curl, preacher curls

those are some exercises that you could do, the possibilities are endless though

LOL just trying to find arm exercises...lol I couldn't think of any others this morning....lol I think I'm gonna have to buy a book on this topic too....knowledge is power!!

Off Topic ---So can one have a goal to look like a figure/fitness competitor with our actually doing a show? Sorta like a lifestyle or hobby...lol???

No need to buy books anymore. Anything and everything can be found on the internet for free.

Yea, anyone can look they way they want doesnt mean that they are forced to compete...

I know but Im a book worm..... ;)

OK today went good in my opinion, My diet was on key....then only down fall is I didn't get a work out in.... but I did 2 rounds a Wal-mart and 4 hours of gift wrapping, house decorating and house cleaning. Now its family time :)

Sunday day 5, okay I gotta admit I've been curious if all this peeing has made me a little lighter so I got my scale out and stepped on it this morning...and I was very shocked to see number.........169.3!!!

So I had some mixed emotions going on ....is that 5lbs of fat or am i losing muscle too?? sometime I wish I could just leave well enough alone.....now I've caused myself stress!!

As for today my diet had been a little crazy....

slept in until 8pm then had to get ready for a christmas brunch...so

meal 1 @ 10:30am---eggs, ham,roast beef, raw veggies

meal 2 @ 2:00pm----6oz chicken, 1/4 cup mixed nuts( almonds,cashews,walnuts)

Meal 3 @ 5:30pm---green salad and 5oz red meat + 1tbps olive oil and vinegar.

Meal 4 @ 8:30pm--- whey isolate protein shake 30g + 1 tbsp natty peanut butter.

its mostly water and fat since you are in a calorie deficit, muscle is very hard to lose. No need to worry about it. Good progress so far!

Day 6....

Up at 445am

Did chest today...chest presses....push ups...

Diet same as every other day..lol

Been drinking a ton of water everyday.... like almost 120oz=15 cups of water.....and then there is the tea I drink too... I'm just soooooo thirsty ALL the time!!!!

Have a great day everyone :)

It's a good goal to have, although probably harder to achieve then actually doing a show. I would have to guess that at least 90% of figure fitness competitors look no where near what you might expect them to look in the offseason. Doing a show is actually motivation to get in the shape that is required. However, a goal of looking like a figure/fitness competitor who has 6-7 weeks left of dieting to be 'stage ready' might be a very reasonable goal. Actually for most people, it's probably healthier to be in that kind of shape year round, than to go through the fluctations that come with doing yearly competitions.

My advice is take this slow and steady. As I've said a few times on other threads, I don't really agree with a keto diet unless you are trying to achieve a look on a certain date. In fact, I don't really agree with any 'diet' unless you are trying to look a certain way on a certain date... My rationale for "dieting" is to get to a certain look for a short period of time (whether thats a trip down south, summer bikini season, bodybuilding competitions, etc). Any longer term should be thought of as a lifestyle.

Otherwise, yes, you will lose weight, fast, but once you get there you will then have to decide, can I sustain this diet forever? If the answer is no, then you will likely gain back some weight (depending on the diet at the time). I always like to simplify it this way: If you want to look like person X permanently, you have to eat like person X permanently. Making smart choices should be enough to get your body into a healthy weight. I am not sure how sustainable keto is in the long run. Many people do it, however, at some point in your diet things will actually get hard, real hard. At that point you have to hope you look the way you want to look, otherwise, it will be very difficult to sustain lower levels of bodyfat long term!

Fair enough, I don't have any troubles with this diet as I have trouble eating starchy carbs and fruits make me sleepy so even before I started this keto "diet" I was kinda eating this way. I'm never hungry and I do struggle to finish the amount I list... My poor pouch is only so big... I've been trying to eat every 3-4 hours cause it takes me 30-45min to eat one meal :( If I eat to fast it comes back up soslow and stead wins the race....

I don't have any real set goals except to go as far as my body will take me. once I can't go further or I'm happy I'll probably add some veggies into the diet until my weight stabalizes.

This is what my diet looked like before I started on here.
(never hungry in am--usually coffee and tea until lunch)
meal 1= lunch 1/2 can of tuna/salmon and ff mayo, 1/2 cup cottage cheese, steamed veggies or a salad, or soup

meal 2 = 1 cup of what ever was made for dinner--with out the pasta/rice/potatoes or bread.

Actually i like this diet.. I'm even worried I won't be able to cheat during my cheat meal...lol I can't do pasta, pancakes, or starchy carbs... can one have a cheat meal made of veggies???

Most people once they let go of the fact that they need to eat carbs soon find out that keto is a much easier form of diet to follow when compared to low fat low carb or carb cycling. There is a reason for this...its called insulin resistance. The keto diet also is a tool that will allow you to get to a desired weight or BF level. It does not have to be used indefinitely even though it could be. Most people find once they reach their goal weight they can switch to a diet higher in specific carbs and maintain their BF level. For 90% of women starchy carbs are really unnecessary...they can stick to specific fruits, veggies, nuts etc.
Also for a refeed meal women should not go over 150g of carbs....you can use white rice, sweet potato, white potato etc...pasta and pancakes are ok for men not for women.

You are also not losing muscle. To lose muscle you would need to convert muscle(amino acids) into glycogen via gluconeogenesis to provide fuel to the brain. However on a keto diet the brain uses ketone bodies for fuel so excess glycogen is no longer necessary hence a built in safety net for muscle maintenance. The 5lb loss is due to mostly water. On a keto diet as discussed previously glycogen stores will drop significantly because they are no longer necessary. Glycogen attracts water and the body will retain this water with glycogen. When glycogen is depleted water drops as well. Because the body doesnt retain the water from the missing glycogen it will also pass through the body much quicker...hence the frequent peeing. This is why sodium should be increased as well as water intake.

P

Thanks P, you always set things straight so I can understand them!!

Day 7

Back Day

diet --same as every day...lol ;)

OK so today has been the crazyest day yet.... my meals are all out of wack.....I'm way behind on eating them too. My water consumption is the lowest I've ever been on this diet and I now have a headache.

So I started off good and made my eggs at home but brought them to work cause I needed time today just right for a dinner training event I was suppose to have tonight..anyways it all fell to shit real quick once I got to work. so I didn't get to my eggs until 9am--and after 3 bits It all came back up...so they must have gone bad:(..... so then I was like well now what...so I let my tummy settle and at 10 I thought well I have a protein shake and my tummy felt better but It was a crazy day cause our crazy doctor was in the clinic so I didn't get it finished until 11:30.....:( so now it lunch and I have 101 errans to run. 130 I thought ok time to get back on tract so I started with my 1/4c of nuts and chicken, with our crazy doctor( yes she is a peice of work) I didn't get done until 3pm.......so now I'm just drinking a shake, that I started yes an hour ago.....

so here is my questions what is the importance to eating these meals in the order they are set?

Ideally a shake for meal 1 and 4 would work better for me, and meal 2 could be the chicken and nuts and meal 3 the salad and red meat/salmon. with eggs for meal .

anyways any help would be helpful to me. I'm gonna go lay down now to hopefully get rid of the headache. I'll check in later, thanks for all your help guys !!

Any order is fine as long as you get them in.
P

I can see why you felt dizzy the other day.

Ok so today is day 11....

Up to date my diet has been on key. I'm down 5 lbs and I'm sure a few inches.. my clothes are starting to feel looser on me :)

Sitting here eating my eggs kinda slept in this morning..lol Yesterday my tummy had a hissy fit with all my meals... I kept putting them in and they all wanted to come out..so I'm wondering if I have a bit of the flu? I feel fine other than that. Last night I went out with some coworkers for dinner to the brewhouse and all I had was water and steak tips(appetizer)...they were so good!! I wonder what would happen if just didn't eat for a day and let my tummy rest? I've done that in the past when Its acting up.....hmmmm.

Anyways with the busy season upon us I need to condense my workout into 5 days(mon-friday). so I have the weekends off...I can adjust things again after christmas.

Have a good one everyone:)

Your training should never be more than 5 days per week especially dieting. Too much and you'll increase cortisol and dieting is stressful enough. Keep the weight training to 5 days and the cardio every day. Have you tried adding digestive enzymes with HCL in them...to each meal...see how that affects digestion.
P

well I've lost count.... these weeks are flying by!!

DIET: is on key 98% of the time( tis the season for dinner out and get together's) Anyways those are usually salads and meat or just meat, this is a life style so I'm just adjusting it to suit me better. I will not hide just because I have to eat only certain things. Everything will calm down again in about 3 weeks. Until then I'm gonna do as many of my meals as I can on key and the rest high protein and low carb or salads/veggies.

Training is going well... my shoulders are killing me... must be doing something right...lol

Ha had a great moment on the weekend when I tried on a dress that was kinda tight accross the chest a few weeks ago, but fit just right this time!! yay

Just an update :)

Keep up the good work!
P

So I went shopping to day and I'm all set to go for tomorrow... The last 2 weeks have fallen apart for me.... the hollidays.... the flu.... so I'm feeling much better now and Everything should return to normal tomorrow...kids go back to school, hubby goes back to work.... routine gets back to normal... so I should be able to settle back into my keto diet and work out routine!! Kinda excited cause I'm back up tp 175 this morning...thats up 7lbs from 2weeks ago and right back to where I started...I'm bloated, tired and sluggish so bring on keto...

I ate a bit more than I would have liked over the holidays as well.

OKAY so today was not a bad day... gonna be a bit harder than I thought to just slip back into a keto diet!! I was craving fruit like a mad woman all day and I wanted to punch the crazy doctor in our office today...just once..one good one... right smack dab in her face!! With drawls..normal?!?! I had no problems the first time I went into keto diet. I gotta say I didn't eat badly...just ate ALOT..... like constantly eating protein and drinking shakes... maybe it just felt like I was eating alot.... I don't know why I'm so cranky... anyways I killed it in my workout this morning...that felt great!!

Tomorrows a new day and another blank page to be filled with hard work and a great on key diet!!

Cheers
Chrissy