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 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 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 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 455 to 461 6/1 keto diet 1/29/2017 to 2/4/2017

I have finally had a successful week on keto again. This is the first time in awhile where I have seen some weight loss as well. It was a great week for one particular reason, that is, I started measuring food again. This is extremely important when it comes to a keto diet. Measuring food, is actually important for all diet regardless if it is a keto diet or not. Now, I did not see any drastic weight changes this week just small ones. I am just happy I am slowly getting back on track. The upcoming weeks will really tell if I am back on track. They will show if my weight starts dropping again if I am back on track.

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Canyon Chicken Chili

During my Friday carb load, I tried something different. The only carbs, I added to the day were two scoops of carb 10 from MTS.  This put my total carb intake on that day to around 80 grams of carbs. I usually would eat a  bunch of potatoes or some other carbs for my carb loading. I am really trying to get my weight back down. On Saturday, I also watched my carb intake. For breakfast, I had two slices of ezkiel bread with a two tablespoons of peanut butter and 1/2 cup of oat meal with a scoop of protein. If I, continue to weight food in the upcoming weeks I should be able to see my weight starting to drop again drastically. Right now, on keto, I am aiming for 1900 calories a day due to the fact I have a physical job.

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I also continued my weight lifting starting, Sunday, Monday, Friday and Saturday. The above, was my weight on Saturday which give me a total weigh loss for the week of just over two pounds. I will continue to carb load like I did this week.

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

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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 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 403 6/1 keto diet 12/9/2016

I woke up this morning and my usual of weighing myself.  I am a little disappointed on this keto carb loading Friday. For some reason, I have put on a little bit of weight.  I think this was do to some snacking last night after dinner. As of right now, I am still just trying to maintain my weight or at least with in a certain weight range. This is just to get me through the holidays. After the Holidays, I will be 100 % committed to the keto diet again. This will give me less distractions to deal with as well.

For breakfast, I started out with three eggs hard boiled as usual.  I had a mid morning snack of one scoop banana cream pie whey protein from tiger fitness and 1 1/2 tablespoons of olive oil. For  lunch I had six ounces of chicken thigh meat and one cup of guacamole. In the afternoon I had another snack one scoop banana cream pie whey protein. I also had two scoops of cookies and cream carb 10. Both of theses are from tiger fitness.  After work I went to the gym. I worked back and shoulders for about 1 hour. I am not fully back to my gym routine. This is still do to me nursing my knee injury from almost 3 months ago. I have been taking it easy. I used to be able to go into the gym for 90 minutes to two hours without any issues.

Canyon Chicken Chili
After the gym, we came  home and had dinner. We had pasta with some hot sausage and garlic bread. We also cooked appetizers of scallops wrapped in bacon.  This was an awesome dinner to say the least. This was also great for a carb loading keto day.  For dessert we had some low fat ice cream to end the meal.

Day 402 6/1 keto diet 12/8/2016

Well, I am a little shocked today on the keto diet. I have some how dropped a little bit more weight today.  I skipped the gym yesterday and did do some snacking on peanuts. So, I am wondering how I lost the weight from this. The keto diet or any diet, to me makes no sense at all some of the time.  Some days or weeks you can end up losing weight with out any problems while other weeks it is impossible to lose anything at all. Then there is the dreaded word plateau. No, one likes plateauing when trying to lose weight. You get to certain point and have to think do I cut more calories or do I change my workout routine.

Breakfast, I started out with three eggs hard boiled as usual. I had a snack in the morning around 8 am of one scoop banana cream pie whey protein from tiger fitness and 1 1/2 tablespoons of olive oil. For lunch I had six ounces of chicken thigh meat and one cup of guacamole. In the afternoon I had another snack of one scoop of banana cream pie whey protein from tiger fitness and 1 1/2 tablespoons of olive oil.  Dinner came around, I had six ounces of pork tenderloin and salad with ranch dressing. Today was another off day from the gym as well.

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