Day 740 ketogenic diet update 11/10/2017

Well, I have made it to another Friday on the ketogenic diet. This week has been quite a learning experience, to say the least. I have realized I need to be more committed if I going to reach my goal.  My short-term goal is to get down to 210 by new years. My long-term goal is to get down to 180 pounds. I have had setbacks due to knee problems. The ketogenic diet is still taking some adjusting to get back on it. I am still continuing with physical therapy of my knee. I really need to get the weight down to help prevent near future knee surgery. After the knee surgery, my whole thought process changed.  Considering things were a lot worse than they initially thought. My concentration immediately went back to weight loss after the surgery.  With this past week, I really need to wake up and get on board.

 


Today is my carb loading day if it was a real week on the ketogenic diet. Since I had lack of self-control, I can not really count it as a carb loading day.  I started with three egg and 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 and 8 tablespoons of guacamole. In the afternoon I had a snack of one scoop of whey protein and two scoops of carb 10. I actually tried today with not overeating for dinner. I think  I just had the leftover pork and sauerkraut. Then I went to the gym and a 1000 rep chest workout. Once again I need to talk about Body Spartan . I continue to surprise myself trying their workouts. These workouts really push your limits. For me, they have been really waking my muscles up.

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 735 ketogenic diet update 11/5/2017

Like I thought, yesterdays ketogenic diet really messed me up. I have gained even more weight since yesterday. This just proves what I have been saying. I can not go out to eat at all. My body really does not like going out to eat. It is too difficult to determine what is healthy to eat when out in a restaurant.  There are many factors on the ketogenic diet that need to be thought about. Going out to eat is just one of them. The other one for me is my metabolism going to burn off what I just ate. The other thing to think about is the variety of food you can or cannot eat on a ketogenic diet. Cutting carbs is extremely difficult without willpower. Then again any diet is difficult without having the mindset to stay on it. These are some factors to think about when dieting.

 

Today for breakfast I had 3 eggs with some muenster cheese. For lunch, I had 6 ounces of rotisserie chicken some muenster cheese and 8 tablespoons of olive oil. I went to the gym and did a 1400 rep bicep, tricep routine. This was doing 7 exercise for biceps and 7 triceps each to 100 reps. I then did 30 minutes on the elliptical.  This is all using the body spartan exercises. Please check out their link below. For dinner, I had some chicken, some of that leftover Thai Calamari and some couscous.  I also had pumpkin spice peanut butter as well. Overall I am over my calorie intake for the day. I must reiterate how I think everyone should try the body spartan programs and supplements out. These workouts are some of the hardest and most challenging ever. If you are serious about ketogenic diet and getting into shape this company is the way to go for you.

Day 734 ketogenic diet update 11/4/2017

As expected with any carb loading on a ketogenic diet, my weight has gone back up a little bit. This is do to the carbohydrates refilling my cells up.  This diet is at a cellular level. The ketogenic diet is very complicated when you come to think about it. Instead of getting your body to burn carbs you change the fuel and get it to burn fat. Like I said it is a complicated process. When you start burning fat your carbohydrate level is almost non-existent. There are two types of ketogenic diets. They are the standard one where you do not cycle. I am on the one where you cycle off and on every week. This allows me to lift weights before my body is burning fat instead of carbs. Like I said it is a whole big complicated process. It is just food for thought about ketogenic dieting.

Today I started out eating some oatmeal with a tablespoon of pumpkin spice peanut butter. This day messed my diet up as well. When I went out to eat I though a wrap and some chips wouldn’t be that bad boy was I wrong. My calories were definitely way out of wack for the day. I tried to make up for it by going to the gym. At the gym, I did a 1000 rep shoulder work out like Body Spartan . This really made me sore to say the least. I think everyone should try doing these workouts.  After lifting weights I got on the elliptical for 35 minutes. Now that I am cleared to workout it really feels good to be back in a gym. Those three months off were so boring. I have felt to so out of shape these past couple months. Getting back in shape is my goal.

Day 730 ketogenic diet update 10/31/2017

This week on the ketogenic diet is going great so far. I woke up this morning a saw more weight loss. This keeps me positive for the rest of the week. With any diet, you need to be positive and realize there will be good weeks and bad week. This is especially true with a ketogenic diet. If your macros are off a little a bit it can throw your whole week off. The ketogenic diet is 60- 70% fat intake daily. Your carbohydrate should be kept at 50 or less. And the rest you can protein in there to somewhat even the diet out.  The other task of the ketogenic diet if figuring out your caloric intake for the day. The whole saying calories in, calories out works for all diets.  I must reiterate that I am not a dietician or nutritionist. This whole point of this blog is for my experience.

Today I started out with three eggs with 1/4 cup parmesan. I had midmorning snack of one serving 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 snack of one scoop of whey protein and one tablespoon of olive oil. At dinner time, I through the ketogenic diet off for the week. I went to Boston Market and had half a chicken. I also had sweet potatoes, string beans, and cornbread. This dinner was not well thought out for me at all. I should have just had chicken and nothing else. That would have kept me within ketogenic diet and very close to my calorie intake for the day. I learned today it is better to make your own food and not go out to eat. The ketogenic diet really needs to be followed closely.

Day 729 ketogenic diet update 10/30/2017

This week is starting out like every other week on the ketogenic diet. This diet is completely different per person. If it works for me it may or may not work for you.  Every week for me is a trial by error. The last time I was fully into the ketogenic diet it took a few months to figure what I could and could not eat. If you go back, way back in my post you will see some days and weeks were way better than other. For me, the diet worked if I followed it exactly and did not go out to get food at all during the week. These weeks were ones where I saw the most weight loss. Then again I just think I have a very slow metabolism too. Staying strict on the ketogenic diet for a weeks, the weight just came off without effort.

Starting out with breakfast today, I had three egg with 1/4 cup of parmesan cheese.  I had a mid-morning 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 snack of one scoop of whey protein and one tablespoon of olive. For dinner, I had 8 ounces of tuna steak, some broccoli, with a tablespoon of butter. After dinner, I later had two tablespoons of peanut butter. The olive oil in the protein may sound weird, but this is a ketogenic diet which means more healthy fat. After drinking it, you really cannot tell the difference it just fuller. My total calories for today were 1799.  I also had 50 minutes of physical therapy for my knee.  Just a reminder I had my knee operated on 7/28 and still have a few months of physical therapy.

Day 728 ketogenic diet update 10/29/2017

It is the start of another ketogenic diet week. I am eager to see how much more fat loss, I will see through this week. Although just because you are on this diet does not mean you cannot enjoy your food. Like today, my wife made a paleo brownies. My wife these a while I could not tell the difference. Here is a link to elanaspantry this is where you can find the recipe. Like I said, you can enjoy the ketogenic diet you just need to find the recipes and take the time. I have seen recipes for ketogenic pancakes, and tortillas among other things. You just need to go out and look for them. Once you are the ketogenic diet, you need to have a mix of things just so you do not get bored. You can not tell the difference for these brownies to other ones.

    

For breakfast, I had three eggs and 3.5 ounces of duck. We went to the gym and I did another 1000 rep workout this time on shoulders. This time I did 10 exercises 5 sets of 20. After that, we had lunch 6 ounces of chicken and 100 grams of guacamole. Then we enjoyed football games in the afternoon. We made homemade baked garlic parmesan wings. We had some shrimp with this. I ate probably 10 wings. My total calories for today were around 1900, 11 grams of carbs, 115 grams of fat and close to 200 grams of protein. As stated early my wife made paleo brownies as well, realistically I picked up more healthy fat from the coconut oil. If you mix things up the ketogenic diet can be very fulfilling.  Body Spartan is the reason I decided to start doing these 1000 rep workouts. They really have there workouts figured out for your optimum performance.  So please check them out.

 

 

Day 727 ketogenic diet update 10/28/2017

Well as expected after carb loading I up just slightly in weight. This day is one that always worries me on the ketogenic diet. While I look for the Friday carb load, it is always in the back of my mind. This day is one of constant questioning. Some Saturdays I dread getting on the scale. Most of the time it is knowing that night before I did not carb load by just overate. On a ketogenic diet, this completely ruins the previous week most of the time. This diet, at least to me is all about counting the calorie and the macros. I just using my fitness pal app to figure what you need as far as calories for weight loss. You can go from there to determine your fats, carbs, and protein to run the correct ketogenic proportions. The app is free and extremely easy to use.

 

Today was another great day at the gym. I think I could have done better on what I chose to eat while out at dinner. Since this is carb day, I started off with 1/2 cup of oatmeal with 2 tablespoons of almond butter. Then we hit the gym. Today was a 1000 rep back day. To break down, in short, I picked 10 exercises and did 5 sets of 20. One of these days, I will start uploading videos or explaining which exercises I picked. After that we had lunch, I had a ranch cobb salad from Walmart. We ended up going out to dinner to Ruby Tuesdays.  I add an Asiago Steak, rice pilaf, broccoli and the garden bar. I think I was fine until I did the garden bar. It is always difficult to determine calories from that. I am going to estimate my calories at 2400 for today. Higher than I would like it.

 

                                         

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.