Day 739 ketogenic diet update 11/9/2017

Today, I am not surprised at all. This week on the ketogenic diet has been a true test to myself. As expected no weight loss today. Then again after the past couple days, I am not surprised at all. I still think it will take at least a couple more weeks to get readjusted to the ketogenic diet. I think something that could help me would be to drink more water. This is something I have not stressed enough. It is very important to drink water while dieting. For one thing, it keeps you full. The other thing is it keeps you hydrated. This is extremely important regardless of what type of diet you are on. You should be consuming a lot of water daily. I need to get back into the mindset every time I get hungry, got get a drink of water. It worked for me before dieting.

No real changes from yesterday, I started with three egg and three pieces of muenster cheese. I had a snack of one scoop whey protein and one tablespoon of olive oil. For lunch, I had 6 ounces of chicken and 8 tablespoons of guacamole. I had another snack of one scoop whey protein and one tablespoon of olive oil. I failed again in the afternoon when it came to staying strict. Unable to resist eating leftover corn muffins again. It is really difficult to resist food when it is sitting right there in front of you. For dinner, I had 6 ounces of chicken and some broccoli. At this point, I realized the ketogenic diet for the week has been a complete waste. This is going back to the whole commitment and willpower thing. It is clear my willpower and commitment are not yet there on the diet. This has to change soon.

Day 737 ketogenic diet update 11/7/2017

So far this week is starting off somewhat good. It is still hard to believe I have had this blog about a ketogenic diet for this long. I hope eventually I reach my goal weight of 180 pounds. The fact that over a year now I have been dealing with a knee injury. I think if this injury would not have happened I would have been further along on my ketogenic diet. It really has been a lot of ups and downs.  My short-term goal as of right now is to get down to 210 pounds by New Years. This is not a drastic amount of weight but really sets me up for 2018. I think 2018 will be the year I see my goal weight or lower.  For now, I aiming to lose 10-15 pounds by the new year. This is a very attainable goal for myself.  Getting the right mindset is the key.


To start off the day I had three eggs with three slices of muenster cheese. I had a snack of one scoop of whey protein and one tablespoon of olive oil. For lunch, I had 6 ounces of chicken and 8 tablespoons of guacamole. In the afternoon I had another protein shake with a tablespoon of olive oil.  The afternoon is where the day went south for me. We had a potluck and I think the willpower was not there for me today. I caved in and ate corn muffin. Well, maybe it was two corn muffins. After that, I wondered how the rest of my week would go. Like I said before months ago the ketogenic diet is all about having the correct mindset and counting calories. It is just taking me a little longer this time to get into that mindset. I think willpower is the hardest thing during dieting.

Day 736 ketogenic diet update 11/6/2017

Thes past couple weeks of getting back on the ketogenic diet have been a bit challenging. It is even more difficult because of the holidays just around the corner. About 18 months ago I was on the diet and following it to the exact calorie. Right now it is just being a bit difficult to readjust back on to the diet. The real challenging is only eating 1600 calories a day or less. The one thing that I think is affecting my dieting too is my limitations in the gym. Rehabbing my knee is still affecting me. Right now, I cannot push my hardest when doing cardio. The last time I was on the ketogenic diet, I was able to push hard with cardio. For now, until I am fully recovered I am limited to the elliptical or bicycle. I have another couple months of rehab before I can really push myself.

Today my diet remained consistent to start. I had three eggs with three pieces of muenster cheese.  I had a snack of one scoop whey and one tablespoon of olive oil. The whey protein I use is low carb perfect for a ketogenic diet. For lunch, I had a 6-ounce chicken breast and 8 tablespoons of guacamole. In the afternoon I had another whey protein shake and one tablespoon of olive oil. For dinner, I had 8 baked chicken wings  Then I went to physical therapy for my knee.

After therapy, I went to the gym. I did a 1000 rep back workout. Ten exercise, 100 reps total for each exercise. This was a suggestion from Body Spartan.  This company really has there head wrapped around extremely brutal workouts. They also have exercises based on ketogenic diets which are another plus. I plan on doing these high rep workouts for twelve to sixteen weeks. By then my muscles should be really wide awake and I should be back on the diet.

Day 726 ketogenic diet update 10/27/2017

It has been a while since I have reached a Friday on the ketogenic diet.  I woke with some apprehension wondering how the week would end on the scale. After finally getting on the scale, I was happy to see a little more weight had been dropped. Now the only thing on my mind was to not let my carb load in the afternoon ruin that. For some reason, some weekend simply kills my diet, as soon as I eat any carbs. I have learned the ketogenic diet is very delicate if you are using a 24 hour period during the week to carb load. The carb loading is replenishing your cells and give you something to use to lift the weight. Speaking of weight lifting, I am finally going back to the gym after knee surgery. Today, I did a 500 rep biceps and triceps workout total reps of one thousand.

                                             
I will talk about that in a little bit. As far as diet today, I had three eggs for breakfast. In the mid-morning, I had a protein shake with one tablespoon of olive oil.  For lunch, I had 4 ounces of baked chicken thighs and 100 grams of guacamole. In the afternoon I had a protein shake followed by another shake of two scoops of carb 10. Dinner, I had a salad with some bake duck. After dinner, I went to the gym. This is where I decided to do a 500 rep bicep and 500 rep tricep workout. Body Spartan had shown me this a while ago. I thought to myself what a way to wake my body up since I had been down for knee surgery. Here is what I did, I did 5 bicep exercise for 5 sets of 20 reps and then I did 5 tricep exercises for 5 set of 20 reps.

This really blasted my arms and felt great. I think it woke all the muscles back up in my arms. After that I came home and watch a movie with my wife and ate popcorn butter. I am estimating my calories to be at 2400 for the day. I think it was successful week doing the ketogenic diet.

 

Day 723 keto diet update 10/24/2017

It is Tuesday and day three of myself getting back onto the keto bandwagon. With no surprise, I have dropped some more weight. I seem to be readjusting to eating a high-fat diet quite well. I did try to watch my weight even when I was not doing keto. Most of the time while off keto, my diet was moderate calorie to maintain my weight.  I have never been a big carb eater or someone that likes high sugary type foods.

 

For breakfast, I started out with three eggs and 1/4 cup of Mexican cheese. I had a snack of a protein shake with a tablespoon of olive oil. Lunch came around and I had  4 ounces of chicken with 105 grams of guacamole. In the afternoon I had another snack of whey protein and olive oil. In the evening for dinner, I had a chicken quarter, broccoli and some peanuts. By the end of the day, I had eaten 1700 calories. It was broken down to 38 grams of carbs, 111 grams of fat and 145 grams of protein.  One thing, I would like to add is how much water I have been drinking. You really need to keep your water intake up while one a keto diet.  This will help a lot of when it comes to becoming used to not having the carbs there.

 

I want to end this update by talking about two great keto related sites. At the top of the page, is Body Spartan and these guys are great. Now that I am able to get back to the gym I will be ordering their 12-week shred program to see how it effects. KetoFast is the great product, this helps you jumped into the keto process. I would highly suggest it to beginners trying keto out. Both these companies, I will be trying these products out and give you feedback.

Day 721 keto diet update 10/22/2017

Well, it has been way too long since I have actually written an update to this keto blog. I figured better late than never at this point. For those of you following my updates, my last couple was kind of big. To recap I had knee surgery 7/28. The Doctor found the knee was a lot worse then than expected. I was homebound for six weeks, which was not fun.  At one point I was down to 206 since then I have gone back to 228. This is still a long way from my goal weight of 180 pounds. After seeing 228, I decided that I had to go back onto keto and be committed more than ever. I need to drop the weight for my joint health of my knee. So now it is a complete lifestyle change to get me into shape. The more weight I get off the joint the better.

For breakfast, I had three eggs and 1/4 cup of shredded cheese. Then my wife and I went to the gym followed by walking on a local trail for about four miles. After that we had lunch, it was salad which consisted of lettuce, tomatoes, onions, carrots, cauliflower, and a piece of salmon. I added three tablespoons of olive oil and three tablespoons of balsamic vinegar instead of regular salad dressing. This is a lot healthier than standard dressings. Sometime in the afternoon, I had a snack of one scoop of mts strawberry cheesecake protein and one tablespoon of olive oil. My total calories for the day were 1428, 50 grams of carbs, 101 grams of fat and 92 grams of protein.

When it comes to keto check out Body Spartan these guys have a complete system for it. They have a complete workout routine for this specific lifestyle. Body Spartan, have multiple workouts, supplements, and online help. Now that I can go back to the gym, I plan on using their workout plans. Some of these workouts are insane, 1000 rep workouts per body part. I was able to do a 500 rep chest workout today, wow that hurt.

Day 448 to 454 6/1 keto diet 1/22/2017 to 1/28/2017

This week on keto was unsuccessful to say the least. I have not adjusted yet back to the high fat low carb diet. This is proving more of a challenge then I originally thought. The week started out with me in the mid 220 again. This weight puts me up twenty pounds from 4 months ago. That weight was also before I heart my knee running. Remember, I was training to run a half marathon. I think, I have a plan for the upcoming week to finally get back on the keto diet. To start, I am going to re-adjust my calories back up to 1900. This is where I was at last year when I plateaued. My job was also a desk job at this time last year. The other thing I will do is absolutely stay away from snacking after dinner.

  
Canyon Chicken Chili

The photos above do show some progress, but I am still not where I want to be. I was hoping to be down around 185 to 195 pounds by now. My thought is, I will have to work harder and eat smarter. My carb loading did not help either as my weight went back up by six pounds. The adjustments, I am going to make for the upcoming week will really help me start losing weight again.The key to weight loss is calories in then calories out.  This week I also made it to the gym all but one day.  Exercise is vital to a keto diet. I am back to lifting weight Friday, Saturday, Sunday and Monday. I am slowly getting back into the routine

 eVitamins.com

I used to have before moving jobs and hurting my knee. The only thing really left, is to get the diet really back on track.In the next upcoming week should be interesting and challenging for myself. It will be huge, when I finally do get back on the diet and start losing weight again.

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Day 441 to 447 6/1 keto diet 1/15/2017 to 1/21/2017

Well as promised, I am doing a weekly update for my keto diet. As expected it has been extremely slow getting restarted on my keto diet. This week was very rough to say the least. I started out the week at 226 pounds and saw some weight loss through the rest of the week. Being back on a consistent diet is going to be difficult to re-establish. Through out the day, my diet was perfect. After, dinner I noticed myself snacking on saltines. This obviously means I did not go into keto at all this past week. Sunday started out pretty well, but then led to snacking on crackers. This is going to be extremely difficult for me to get back on. I, am thinking it will be at least another three weeks before I can get back on this diet and start seeing weight loss.

   Caldera Chicken Curry

So, at the end of the week I was down to 219 pounds. This all changed after my carb loading day. I came home extremely hungry on Friday. Instead of going straight to the gym, I went straight to the kitchen. This was a bad idea, I ended up pigging out on pita chips and whatever else I could find in the kitchen. Saturday was not too bad, I actually made it to the gym and had great workout. I was there for almost two hours, lifting and doing cardio. The diet seemed to be okay for a saturday evening but the scale in the morning that day said different about my keto carb loading day.

    eVitamins.com

The keto diet is going more challenging to get back on the diet than starting it over a year ago. With some little adjustments in eating again, I know I can succeed. These next couple weeks will prove to be extremely challenging for myself to get back on track.

Day 407 to Day 440 6/1 keto diet 12/13/2016- 1/14/2017

Well it has been a really long time since I have post on m keto diet. As of 1/14/2017,  I feel my knee is rested enough to start heading back to the gym in full swing again. These past couple months, I have put on some weight. It is only twenty pounds, but to me that is a lot. In the upcoming weeks I hope to lose some of the weight I had gained. I am still aiming to get down below two hundred pounds. It will be slow going back on to the keto diet to say the least. My wife is in full support so that is really good.  Over the holidays I tried to watch what I ate and still enjoy some foods I rarely touched. After, this week, keto will be back in full swing and hopefully my progress will be back too.
Canyon Chicken Chili

Starting new on my keto blog for the New Year, I will change some things. Instead of blogging daily I will update weekly. To simply put it, I just do not have the time to update my blog daily. So starting with the next blog, I will be updating every seven days. It will be full of daily weigh in pictures and probably my daily diet. These first few weeks will be slow starting. I am hoping by March I will be back in full swing.
eVitamins.com

To end today’s keto blog I need to mention e-vitamins. I recently ordered from them. They have excellent customer service. Their prices were very reasonable compared all other internet supplement companies. Despite me ordering during the holidays, everything I ordered shipped within a reasonable time. I even got email status updates on my order. I will be ordering from them in the future as well. So if you need some supplements check them out.

Day 404 6/1 keto diet 12/10/2016

Well, I guess the holidays are affecting my keto diet blog. I have really been slacking on keeping this blog update. It is the holiday time of the year and there is so much going on with getting ready for them.  To be honest, I have not really made much progress on weight loss. As of right now I think I am waiting until next year to be serious about the keto diet again. I think I deserved to have some fun this time of the year and enjoy eating. I mean who doesn’t enjoy eating way too much during the holidays. I think about it this way, if I can be under 225 starting January 1st, I should have no problem getting to my goal weight by June or even as early as May.  This would definitely be ideal for me, then I can concentrate on maintaining my weight.

For, breakfast I really loaded it up. I had eggs, bacon, sausage and some pepper jack cheese all mixed together. I also had oatmeal with brown sugar.  After that, I was lazy with using my fitness pal app and did not record anything. This really messes up anyone trying to diet like myself.