AZ Fitness Goal Tracking

I got on the scale yesterday and was 245. My heaviest 270. (I'm roughly 6' tall and fairly broad shouldered) I've been just staying busy in the garage and yard, doing some hiking and cutting out carby snacks and breads and pasta's etc. not full keto but low carb for sure. I also have quit stopping for quick foods and have cut out soda almost completely compared to the polar pop I used to get every single day like coffee for some people. I do lift a lot of heavy stuff at work and am constantly doing stuff crawling around in the garage. I feel pretty strong but will be getting back into the gym game shortly. Need to work on beer consumption but I'll get there.

 

7 flights of stairs from the bottom of the basement garage to the 5th floor office done twice today. Gets a little tight in the last half flight, but impressed and pleased since I haven't been doing the morning climb, just after lunch.

 

@2ndGenJonny made a fat bomb recipe today, cream cheese, vanilla, used swerve powder sugar, and heavy creamer, that’s it for ingredients but I tossed in 2 scoops of vanilla mct powder too, whip it up and bam it’s like a cheesecake,vanilla frosting pretty much. Was very very good, for a quick 5min snack.

 

Why you guys call these fatbombs? Whats the gig?

 

Keto diet, it’s all about fat, calories, and very little carbs like 20g range. You also don’t want a ton of protein, so sometimes in a day it’s hard to eat 150g of fat + so you make little fat bombs that are like 1 bite desserts, ther can be 20-30g of fat.

 

ah okay, I thought keto was no dairy?

 

Nope, main thing with the Keto diet is your body goes into a state of ketosis, where it stops using carbs for energy because there is none, and starts burning fats, leaving our muscles alone. It also will help with mental focus and energy at that point.

There’s a lot of little things to it like you can’t eat to much protein. Or else it messes up your body and it starts burning something else instead of the fat. So really it’s just a very low carb diet, but rather then just eating healthy you eat a lot of fattier meats that your normally wouldn’t on a diet. A rough lay out of your intake should be 75% fat 20% cal 5% carbs.

 

As for dairy, you don’t drink milk because of carbs and sugar, but you do almond milk or coconut, whatever’s low carb/sugar. But I eat a ton of cheese in a day, add a lot of heavy whipping cream to stuff like coffe, eggs, this dessert thing I just made. Lots of butters and oils, it’s suggested to use grass fed butter.

 

Okay, yeah I knew the fattier meats part. Thanks for the heads up!

 

Getting some fat bombs going to the freezer.

 

Made a huge batch of fat bombs yesterday as well as some egg bakes for a quick breakfast grab every day.

 

Did the same, 18 hard boiled eggs, a quick 3 egg salad with just some mayo for the morning and a bulletproof coffee.

 

I use muffin tins and add eggs, egg whites, cheese and a meat. Simple and quick.

 

Do you add the oil?? Tried that recipe and it was a colon bomb!!!

 

I use the powder version of the mct oil with butter, heavy whipping cream, a few drops of vanilla sweetener, and coconut oil.

 

Hike this morning was brutal! Only made it 4 miles as I was not doing well in the heat!
Down 5lbs!

 

Another hike this morning that did not go according to plan. Made it to the top of Eliminator and needed to immediately come back down. Legs were jello! It sucks getting older.

 

So it’s been 1 month as of today that I started eating Keto and semi working out, and I’m down 11lbs so far.
I’m pretty consistent with at least 1 arm work out, 1 chest/back work out, and 3-4 ab workouts a week. Excited to continue eating Keto and see how it goes this next month.

To start this month off im doing a Keto egg fast for the most part for about a week, where pretty much every meal is just eggs, you can use cheese and mayo and few other things but primary food source is eggs. I’m going to still stick with drinking my bullet proof coffee in the morning though.

 

I forgot about this thread so I'll just start updating here.

Down 14 lbs over a week, I'm about 5 weeks into Ketosis. I didn't start tracking weight until last week but I can tell I'm swimming in my clothes.

I too have been mostly on egg whites and cheese for 2 weeks. I have thrown some meat in there occasionally like today I added steak.

As for the lack of pooping, it's an awefull rollercoaster. I ended up eating laxitives for a few days but still struggle.

Erik, what's that fiber supplement?

 

I had to research Keto diet constipation because I don’t like not going for a day or 2 even though it hasn’t hurt I feel like it’s not good lol. But I guess it’s a natural fiber so the carbs are mainly fiber carbs so they don’t really count, but this is the one I saw articles mentioning it also comes in a powder form:

$21 NOW Foods Supplements, Psyllium Husk Caps 500 mg, Non-GMO Project Verified, Natural Soluble Fiber, Intestinal Health*, 500 Veg Capsules

https://www.amazon.com/dp/B0013OW2K...k+psyllium&dpPl=1&dpID=41DhpRxSDlL&ref=plSrch It’s cheap so I’ll probably order a bottle and hope for the best. I too have been tempted to take some laxatives but haven’t. I’m on the start of day 4 for egg diet, average about 9 eggs a day, breakfast I’m still doing my bulletproof coffee though then 3 eggs over easy with cheese, 3 hard boiled eggs with mayo for lunch, and then 3 eggs over easy with cheese for dinner.
I’m 4 weeks and 4 days into Keto and so far 13lbs down. I feel the egg diet is helping but I don’t know if I’m seeing crazy results like some people do.