GL Turtle, hope your organs don't mind the protein binge.

Day 4: 1/19/18: 218.2

Calories: 1966
F: 150g
P: 127.5g
C: 17.5g

Todays meals so far were:

Black coffee for breakfast
Eggs w/ cheese, sausage for lunch
Cheese stick
Turkey, cheese, mayo rollup ×2
80% lean burgers w/ pepperjack

And ill probably end up having a protein shake to fill in the remaining protein macros. Too much fat today though, will need to be more aware of that.

Workout:
DL wu, 70% × 3, 80% × 3, 90% ×3
Bench Press wu, 75% 5×5
Lat pull down 5×10
Tricep pushdown 5×15

Going skiing tomorrow, and will go for an afternoon run when I get home.

Weighed in at 204.0 today

Started on 1/09 at 209.0 5 lbs lost so far. Let's go

Day 5: 1/20/18: 215.2lbs

Ketosis pee strips have me in the moderate level of ketones, so it appears my diet is "working"

Had a bomb day skiing despite the snow not being great. Logged a decent amount of vert with 18.5miles skied. Skipping the afternoon run because I can.

Super low calories at the moment but that is about to change cause imma house some wings. Looks like I can have 12 and still come in under calories/macros.

Calories: 1667
P: 95.3g
C: 11g
F: 121.1g

Day 6: 1/21/18: 216.3

Calories: 1314
P: 93g
F: 91g
C: 21g

This was chocolate covered almonds, bison bar, turkey/cheese/avo/mayo rollups, couple string cheeses, stuffed egg with bacon

Still have a bunch of fat and protein macros left over but little appetite at the moment, and am past my feeding cutoff of 8pm. Will bank the left over calories.

Went sledding today, then had a **** ton of errands. No workout today, but Mon/wed/thurs/sat/skiing will be this weeks workout.

1/21/18 203.6

Lifted chest/tri's today and 30 minutes cardio on a recumbent bike. I don't have a program right now. I'm just logging my workouts and slowly adding in more lifts & weight. I'm ok with that for now. I'm trying to ease back into lifting and not burn out. I haven't lifted legs in forever and did some bodyweight squats and Bulgarian split squats yesterday. Not surprisingly, my legs were a little sore today.

Bulgarians are great for people that are recovering from back injuries and cant squat. Also really helps ensure you're working each leg individually. As a left leg dominant squatter that is something I routinely have to work on.

Day 7: 1/22/18: 215.6lbs

Calories: 1624
F: 111.2g
P: 134.6g
C: 13.3g

Food today was cheesey eggs/avocado/bacon, 2 string cheese sticks, chocolate covered almonds, turkey/cheese/avo/bacon/mayo roll ups.

Workout:
Squat: wu, 70%×3, 80%×3, 90%×3
Bench: wu, 5×5 @75%
Tricep push down: 5×15
Lat pulldown: 5×10

Looking forward to making avocado based brownies, and some blackberry muffins. Recipes ive found substitute sweetener and almond/coconut flour for regular flour and sugar. Which comes out to like 3g of carbs per serving, pretty good.

Workouts have been fun and I had a moment skiing over the weekend where I was thankful I've been squatting as much as I have as im not sure I would have held on otherwise.

Glglgl

Aside from maybe the almonds, are you eating any fiber at all? #asking4afriend

1/22/18: 245.0

- Chest/triceps, power/muscle/burn workout configuration
- 30 minute steady state cardio

1/23/18: 242.5

- back/traps, PMB
- 20 minutes SS cardio

-------------

Nov-now have been pretty ****ty with my commitment to fitness/health. We have a Disney trip planned for early May, goal is to be < 210lbs so I don't look like a complete fatass for years to come looking back at family vacation pictures




You're friends with Turtle's *******?

I mean Avocado has decent fiber, I eat a cup of blackberries almost daily, and I mix in greens/spinach for dinner sometimes. Plus im taking suppliments.

Day 8: 1/23/18: 215.8

Calories: 1679
F: 113g
P: 145g
C: 21g

Workout:
Cycle 12mi

Todays meals were cheesey eggs + bacon + spinach + avocado, cheese stick, turkey roll up w/ mayo, double scoop protein shake, 4oz steak w/ sauteed spinach and greens. Still have room in the fat and protein dept. but not sure what ill fill it with.

Feeling good despite the scale not dropping off a cliff, still down ~5lbs overall but i imagine that is mostly/all water weight. Today's cycling was tougher than I would have liked, so need to focus more on conditioning I think.

Day 9: 1/24/18: 215.2

Calories: 2120
F: 147g
P: 175g
C: 24g

Meals:
Lettuce wrapped double bacon cheese burger, w/ tomato, onion, and pickles
2 string cheese
6 choco covered almonds
2 turkey/cheese/mayo rollups
2 2oz sausage patties, sunny side egg, sauteed spinach

Workout:
Deadlift: wu, 70%×3, 80%×3, 90%×3
OHP: wu, 5×5 @75%
Face pulls: 5×15
Barbell Curls: 5×10

Had a test today when the lettuce wrapped burger had fries included when it wasnt supposed to. On the one hand I got free fries, on the other hand I couldnt eat em and threw them away.

Would love to just have a beer but no dice for now. Probably how I know this is a short term thing before I go back to IIFYM. Not being able to fit in a few carbs via a glass of wine or a beer after a hard day working kind of sucks.

Anyhoo, glglglgl

^yea my plan is to stay on keto for a couple months and then transition to IIFYM. Every time I've gone off keto I just say **** it and start eating everything. It's obviously not good for my mindset and body. This time, I would like to go into IIFYM so I can stay in line.

1/21/18 203.6
1/22/18 204.8
1/23/18 205.6
1/24/18 204.0
1/25/18 203.8

I used IIFYM to drop 89lbs(285 -> 196)last time I stuck with it. Granted I gained 20lbs of that back bc I got lazy. But this is why Im here.

Im doing keto in solidarity with the misses who is also taking this journey with me. I may extend beyond 30 days, who knows. But i think not being able to have a casual drink now and again is untenable.

Just Irish up the protein shake ofc.

for myself eggnog season swelled me to 36" pouch. On the 'Cut the Crap' Cycle between the college football NC and the Superbowl which eliminates all known fatty cals or substituting the lean version {bagel -> dry toast, peanut butter -> 1 tsp jelly, ribeye =-> top round, olive oil -> air}. The challenge is for the nth time to remember it's not a starvation contest, just normal amounts of lean food.

February 2017 - 267 pounds
January 2018 - 213 pounds

Gained about 20 pounds of muscle since I started working with personal trainer 5 months ago, lost 16% body fat since then too. Getting closer to goals.

Day 10: 1/25/18: 216.2

Calories: 1930
F: 148g
P: 130g
C: 15g

Food today:
Turkey/cheese/mayo rollups
Blackberries
Walnuts
Chorizo and cheese
Eggs w/ diff cheeses, bacon, spinach

Workout:
Rest day

Need to have a protein shake to fill out my macros but im honestly full. Ugh. Despite that im still feeling good. I've turned a corner on the no alcohol as today has me feeling like I want to see how long the streak can go.

Glglgl

congrats WJ

Day 11: 1/26/18: 215.4

Calories: 1655
P: 125g
F: 118g
C: 18g

Foods:
2 sunny side eggs w/ bacon
Cucumbers and jalapeno cream cheese
Choco covered almonds
Pepperjack cheese
Turkey/cheese/avo/mayo rollups
Blackberries

Workout:
Squat: wu, 5×5 @75%
Bench: wu, 70% ×3, 80% ×3, 90% ×7
Lat pull down 5×10
Tricep push down 5×15

Some running or something tomorrow and then skiing sunday.

1/26/18 204.6
1/27/18 205.6

I was really hoping to not have to track macros/calories while on keto but it's starting to look like that's not the case.

P:129
F: 80
C: 37 (18 from fiber)

Need to eat more fat, probably eat peanut butter and celery later.

Day 12: 1/27/18: 215.2

Calories: 1544
P: 98g
F: 120g
C: 7g

Didn't fit a workout in today, so Im missing an endurance workout but hit all my lifting days and will be skiing tomorrow.

Despite the calculation being total garbage, the bf% on my scale is descending and the pee strips say im in ketosis. Plus clothes are fitting better and im beginning to feel good again. Plus almost 2 weeks now no alcohol has had positive effects.

1/28 203.6

P: 136
C: 32 (11 fiber)
F: 126

Lazy day today. I had planned on doing cardio but my hip was bothering me all day so I decided to rest it.

Back at it tomorrow with lifting and cardio

Day 13: 1/28/18: n/a

Calories: 991
P: 71g
F: 70g
C: 13.5g

The short calories is due to skiing all day after only having a small breakfast, and then only being able to eat 500 or 600 calories when I got home bc I was too full to keep eating.

Skied like 19miles so feel like I had a fine workout for the day.

Will get full calories in today plus some gym time later

Day 14: 1/29/18: 211.4lbs

Calories: 1188
P: 71g
F: 89g
C: 21g

No workout today, but I need to eat more. Probably do more cheese and meat in a bit. Feeling ok but sleeping crappy past two nights.

Glglgl