Day 749 to 755 ketogenic diet update 11/19/2017-11/25/2017

Well, this week started off pretty well. To be honest, when it comes to the ketogenic diet, Thanksgiving is not a good holiday for me.  Trying to be on a ketogenic diet while during holidays season is almost impossible. The challenge is to enjoy the food without going off the diet wagon completely. Do not get me wrong, holidays are a great time to see family members and friends.  As far as me on a ketogenic diet, just does not work most of the time during the holidays for me. I hoping the month off between holidays Thanksgiving and Christmas that is give me some time to drop 5 to 15 pounds.  There is nothing wrong with trying ever even it does not work out. I believe it is the attempt that counts. The ketogenic diet or any diet takes a lot of trial by error.


This is my week from Sunday through Saturday. Sunday, Monday, Friday, and Saturday were my workout days. For arms, I did 700 reps for biceps and 700 reps for triceps. Chest, back and shoulders were all 1000 rep days. I am still avoiding working legs until my knee has further time to heal up. All these workouts can be found with Body Spartan. I will also put a nice link below.

This week was difficult as I mentioned before with it being Thanksgiving and all.  I tried to stay on the ketogenic diet even on the holiday. I only turkey legs that day. With everything else there to eat, I maintained some self-control. My problem still is eating after dinner and not being exactly on track with my calories. I am still going a little astray and need to be a lot stricter with counting calories. This is also true about counting my macros as well. These are just little things I need to adjust to see real weight loss. I am slowly doing more cardio throughout the week as well.

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 738 ketogenic diet update 11/8/2017

Well, I am a little surprised I dropped any weight. The ketogenic diet is tough and strict. Even with being off calorie count yesterday I was still able to lose some weight. Although my optimism is not really there for the rest of the week looking forward. For the ketogenic diet to work for fat loss things have to happen. You have to have the right calorie count. Then your macros need to be spot on as well. This means eating the correct about of carbs, proteins and healthy fats. The last thing is you need to be mentally prepared to stay on the diet. This is a huge commitment and becomes very challenging. You have read about my issues on this diet. It is true there are a lot of ups and downs to be committed on a ketogenic diet. Setting realistic goals is what dieting is all about.

The morning started out with breakfast, three and three pieces 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 snack of one scoop of whey protein and one tablespoon of olive oil. Today I failed with willpower again there was left over corn muffin. I ended up eating some again.  This is what I talked about earlier having the right mindset and clearly, I did not.  I had some pork and sauerkraut for dinner. Then I had physical therapy for my knee. I later had a couple tablespoons of peanut butter hoping to bring my fats up. After today I am not expecting the rest of the week to go to well. The week is almost over. Doubtful I can salvage this diet.


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 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 724 ketogenic diet update 10/25/2017

The weight continues slowly come off of me this week. Today is day four of my ketogenic diet reboot. Let me recap what the ketogenic diet actually is to start. This diet is high-fat low carb moderate protein diet.  To be consistent on a ketogenic diet, 60 to 70 percent of your daily caloric calories need to be from healthy fats.  I am not talking about eating pounds of bacon like an Atkins diet suggests. The diet I am talking about concentrates on omega 3 healthy fats like from salmon, avocado, and nuts. Like most diet everything is in moderation. I still continue count calories every day. For this diet to work, the macros are the most important part. 60-70 percent healthy fats, 50 net carbohydrates a day and moderate protein. I will talk about net carbs another day and explain how that works.


Like I said the weight slowly starts to come off once you cut the carbs out your diet.  Every week on the ketogenic diet it really amazes me, how my body reacts to the lack of carbohydrates. Today for breakfast I had three eggs and 1/4 cup of shredded cheese. Then I had my normal morning snack of one scoop of weigh from MTS and tablespoon of olive oil. Lunch came around I had 6 ounces of chicken and 100 grams guacamole. In the afternoon I had another snack of whey protein and a tablespoon of olive oil. For dinner, I had lettuce wraps with ground turkey and also had some peanuts as a snack.  My total calories for the day were 1579, 35 grams of carbohydrates, 99 grams of fat and 151 grams of protein. Broken down even further, breakfast was 310 calories, lunch was 270 calories, both snacks together were 544 calories and dinner was 455 calories. The ketogenic diet is all about calories and counting the macros every day.


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 647 keto diet update 8/9/2017

It has been a long time since I have posted on my keto dieting. For those of you that have been following me, I had mentioned I had a knee problem. Let me give you an update that is up to date. I decided to seek medical attention back in April. At first we tried 6 weeks of physical therapy that did not work. After this did not work I was referred to surgeon. I had a doctors appointment with the surgeon to discuss possible options and outcomes. At the conclusion of the appointment I had already decided to go with the surgery.

Come forward to July 28th of this year. I had arthroscopic knee surgery. This greatly affect my ability for my keto dieting and exercise. While under, the surgeon just expected to repair my meniscus. He was surprised to see how much cartilage was damaged and floating in my knee. He was able to repair my meniscus with two stitches and cleaned out the floating cartilage. After surgery while I was in recovery he expressed deep concern about all the cartilage issue with in my knee. He compared my knee to someone that was elderly. As of today 8/9, I still have another 2 1/2 weeks of non weight bearing and can not drive a car for another 2 weeks after that.

As of today my keto diet is on hold until, I am able to walk again which is a long recovery.  However, I am still keeping on a low calorie diet so I do not gain anymore weight back then I already did. Before surgery I had gained about 25 pounds back of the 40 I have lost. After I am cleared to walk again I really need to concentrate on getting back on my keto diet and reducing weight drastically. This will prevent me from needing a complete knee replacement for at least 20 years from now. As of now I will try to post weekly about recovery or daily.


Day 462 to 468 6/1 keto diet 2/5/2017 to 2/11/2017

Even for only updating my keto diet blog update once a week, I seem to be having issues doing that. I am well beyond a week behind on my blogging. This past week was not successful for weight loss for some reason. I think there is some issues of me snacking after dinner. According to my fit pal my calories are almost spot on until after dinner. Then I end up snacking like ninety minutes before bed which really does not help my keto diet at all. I am really going to have to make some serious adjustments over the next coming week if  I am going to lose weight on the keto diet again.


Above are the weight I saw through the week on the keto diet. It has still been difficult. My daily meals remain the same for the most, three eggs for breakfast, a protein shake with olive oil for snack, chicken breast  and advocado for lunch. Then another protein shake and olive oil for a snack in the afternoon. I would come home and go to to the gym after work in the evening.  After that I would eat dinner which would be chicken or fish and some green vegetables.
Canyon Chicken Chili
To add to my weight not going back down, I am still having knee problems. Remember I hurt my knee back in September. I thought it had healed up. Well I was completely wrong with that. With the keto diet not being on track with me and my knee bothering me these weeks have been not going well.