Dozer's Ketogenic Diary .Note: The information contained within is simply a journal. None of the ideas/methods here are to be used as recommendations for your own diet.keto plan.
Consult with a medical doctor before any such changes in your diet. Most of the information contained within is pretty mundane and boring, but this diary is more for me than for you, so you might get a little bored.
Dozer's Ketogenic Diary plan
Note: Whenever I'm having my 'Shake For Breakfast' (or at any other time on the ketodiet), it's made with water and not milk.
Note 2: In the beginning when I first tried ketodieting I ate a lot of very fatty, cholesterol laden foods. Now that I've done the diet for a while, I've learned about many healthy choices and recommend AGAINST the 'bad' foods, while instead sticking to salads with chicken, lean chicken, turkey, fish, etc.
5/7: 250.4lbs in the morning.
- Major cheat day today, 3 slices of pizza & two beers at lunch. Last time I'll be able to eat this stuff for more than 2 weeks. Begin CKD at 4PM. Heavy leg workout at 6PM. Down 10lbs and 2 reps on squats, but just taking it easy due to all the biking/cardio I've been doing.
- Down 20lbs on deads, better than last week though. Ate tons of meat afterwards. Feels very very wierd eating high-fat things like Hot Dogs, Buffalo Wings, etc.
Combined with the extra calories earlier today, I'll probably add a bit of fat. Nothing I can do though, because I've got to maintain a 1.5:1 ratio of fat grams to protein to get into ketosis. Ketostick showing no ketones exactly as they should be. Waist: 45". W2: slight insomnia. Ate about 5 slices of salami and a few slices of ham. Feeling dehydrated, even though I drank a very good amount of water after the workout.
5/8: Up to 252lbs on the scale from 250.4 the day before. Probably water weight gain and some from the heavy leg workout, with a little fat gain.
4 whole eggs and 3/4 of a hotlink sausage for breakfast. Tasty, but really greasy. Ketostick showing trace ketones already! Huh? That's less than 18 hours after the beginning of carb deprivation.
If I'm already in ketosis, that's very cool, probably not though. 4 mile ride to work on the Trek 970. Nice ride, still feeling dehydrated, drinking tons of water now. Energy level quite high, almost feels like being on ECA. Feel kinda sleepy at times though. Steak & Shrimp for lunch. Hungry again 1 hr later.
Tossed some Udo's in on top of it. Getting a bit sleepy around 2PM. Pee still really yellow despite drinking tons of water. Cleared up later in the day though. Tingling at the end of the fingers at 3:15. Burger for dinner + 2 shots of scotch when out with friends.
Ketosticks now showing Full ketosis
5/9: W2. .
(moderate) :] Down to 251 this morning. 4 eggs, 4 strips of bacon, and half a hotlink for breakfast.
Discovered liverwurst as an acceptable food! YUM! Upper body workout went suprisingly well, only down 1 rep on bench, nailed 285x2x2x2.
Warmup felt great on liftoff (suprisingly light), then tougher towards the end of the set. Muscles look softer/smaller w/o glucose, but still look good with a pump. Chopped sirloin for dinner + a good bit of scotch while out at dinner.
- 5/10: W3.
- Still at about 251 this morning, still in full ketosis. 3 eggs + 4 strips of bacon for breakfast, good slice of cheese later, pastrami for lunch. Ketosis really doesn't feel much different than a normal day, except my recovery ability seems to be lower, and slight muscle aches from time to time.
- Doing 11 ket/3 carb-up doesn't look like it'll be a problem at this point.
5/11: W1. Still in ketosis of course. Nailed 248.8 this morning! Wow. Finally dropping some weight (hopefully fat, and not just water/muscle weight).
Skipped breakfast at home, popped an ECY stack, and rode the bike to work then had a can of Tuna + Mayo. The CKD seems to be kicking in properly, and I hope it keeps up like this! :]
5/12: W1: Up for 30 mins. CKD is working great.
Waist down to 44" already. Weight down to 247.2! Geez, last month on the isocaloric diet, I lost 10lbs in 30 days, and lost 2" from the waist. FIVE DAYS of CKDing killed 1" from my waist. Amazing.
ECY this morning, and the usual ride to work, heavy wind. Missed breakfast, omlette for lunch (bacon/cheese), can of tuna + mayo for 3:30 snack. Ketosis sure blunts the hunger.
Bacon Cheeseburger for dinner. Sugar-Free Jello and half hotdog for late snack. Salami during the night.
5/13: W1: Slept well. Waist still at/below 44".
Weight down to 246.8. Sweet. ECY again. Was going to drive to work today, but screw it, I'm ridin'. Leaving for Tahoe today for a funeral. Stopped at In n' Out and got 2 'double-double's. Didn't get to the room till after 10 PM, ordered a late steak dinner.
5/14: W1. No waist or weight measurements due to being out of town. 3 egg omlette for breakfast, with ham, cheese, bacon & sausage. Bacon cheeseburger for lunch.
Escargo & Filet Minot for dinner w/some scotch, half slice of cheesecake for desert, about 20g carbs. Didn't eat anything after 7PM.
5/15: Slept well again in the hotel room, very suprising as I should've been hungry in the middle of the night. 2 eggs + bacon/sausage for breakfast. 2 double-double's from In n' Out on the drive home. Hotdog later. Station bacon cheeseburger for dinner w/2 manhattans. 7 chicken wings before bedtime.
5/16: W2. 247.6, 44". 2 eggs plus 4 strips of bacon for breakfast. Seems like the alcohol consumption whil
After 8 full days in ketosis, it doesn't seem too tough anymore. I think I'll try cutting the calories down a bie on the CKD eliminates weight loss for that day. Time to try cutting that out.t, because hunger isn't too bad, and this should accelerate fat loss w/o muscle loss, if I get enough protein. (I will!) Went for a 10 mile bike ride just for fun, did some offroading. 7 chicken wings for late lunch.
Awesome time at the shooting range with the Glock .45, I guess ketones help my aim some. :] 5 more chicken wings later, plus 3 slices of salami & a shake, and 2oz cheese before bed.
5/17: W1. 246.0, 43.75". ECY stack, rode to work, can of Tuna + Mayo for breakfast. Pastrami w/cheese & mayo for lunch. 1/2 of an artichoke for dinner (about 13g carbs) w/mayo, and some chicken wings. 2 pieces of salami at 4AM.
5/18: W1. 245.8, ~43.75". ECY, took the long way to work on the bike. 5 chicken wings for breakfast. :] 5 Chicken Satay for lunch. 2 more chicken wings later, and 2oz liverwurst. Shake+Glutamine and 50g carbs before workout (TKD style, 1 cup frosted flakes, 1 cup milk).
Workout went very well, down only one rep on Bench to 285x2x2x1. All over movements showed strength increase! That means only minimal muscle has been lost so far.
Chicken victoria after the workout, skipped the rice/tomatoes/mushrooms, just the chicken & spinach w/a bit of sauce. 1 piece of beef jerky and 3 pieces of salami later. 3 more at 4AM.
5/19: W1. Little trouble getting to sleep. 244.5 lbs today! Damn this is working well. This is the lowest weight I've had in about 6-8 years, and by fat the lowest BF%. 2 eggs & 3 strips of bacon for breakfast. No ECY Stack, but walked a good mile in the city.
Dissected 1.5 sandwiches at lunch (at the meat/mayo/lettuce) & ate one slice of a kit-kat bar. 4oz liverwurst at 3 or so. 12oz caff. Chopped sirloin w/cheese for dinner & 2 shots of scotch. I know I said I'd try to cut out the alcohol, but this was 18 year old Glen Morangie, I'm just an addict.
:] Let's see what the scale says tommorow and the next day. 2 pieces of salami during the night.
5/20: W2. 243.5 today! 43.5".. 2 eggs/3 strips of bacon for breakfast.
Went shooting again, awesome accuracy, 100% in the orange at 8 meters, 100% in the white/orange at 21 meters with a good number of bullseyes, ketones sure help my aim!
Double Quarter Pounder w/Cheese for lunch. 12oz caff @ 3:00 PM. 3oz Liverwurst at 4:15. TKDin' it again, 50g carbs before workout, 1 cup frosted flakes + 1 cup milk, then a shake. Lower body workout was pretty weak, down 10lbs & 1-2 reps on squats, down 3 reps or so on deads. No suprise really, as after 2 weeks on a keto diet, with bike riding most of the days, there can't be much glycogen left in the lower body muscles. Chicken victoria at the gym after the workout.
3 strips of bacon later, 1 piece of beef jerky. 3oz cheddar cheese & 2 pieces of salami before bed.
5/21: W1. 243.5 again today, looks like I don't lose weight on the heavy workout days.
Maybe it's due to the TKD pre-workout carbs refilling muscle glycogen slightly. We'll see what happens tommorow. DOUBLE ECY stack, then the usual ride to work. Heart is going like crazy after the ride, a double stack might be too much.
Can of Tuna/Mayo for breakfast at 10:30. Rode 4.2 extra miles at lunch. 4 piece KFC w/as much skin as possible peeled off. 2oz liverwurst at 5PM. Long way home on the bike. (About 12 miles total today). 7 pieces of bacon for dinner (tiny ones).
Shake at 10:30 (gotta get more shakes in, I need them flaxseeds). Tried to make sugar-free rasberry jello and, uh, the pyrex dish exploded. :P (Whoops). Last 2 batches of jello went fine, but nooo, not #3. :] Let's see if the Double ECY keeps me up tonight...2 slices of salami & 1oz cheese at night
5/22: W1, 243.4/43.25".
Slight insomnia when trying to get to sleep last night. Better stick to single ECY stacks. Weight has stayed the same, but the waist is solidly down to 43.25" today, so fat loss is still occuring. Must've gained a tiny bit of muscle or water weight from the heavy leg workout.
Found an even longer way to ride to work, and even more scenic route, 5.8 miles, 11.6mph avg speed (going to try to get that as high as reasonably possible). Hot dog for lunch.
4oz Liverwurst at 2:15. Went to see Star Wars, had a hot dog there. Polish sausage/1 klopse for dinner. Then 3 long islands & a large plate of chicken wings.
5/23: W1, 243.9 today, waist down to 43"?? Up .5lb, but down on the waist. Must be water weight or something, but I have been stuck at 243.X for a few days now, even though the waist is still going down in size. ECY stack. About 12 small strips of bacon for breakfast (500 cals tops). Went on a 26 mile ride today, drank at least 1+ gals of water during the ride.
low carb momma
Weighed myself when I came back for fun, 242.7lbs. Started the ride in Millbrae, hit Burlingame & San Mateo, then over to Fostery City and Redwood Shores, then back. :] 1/2lb cheeseburger for dinner. Shake before bed. Pretty amazing results from the ketodiet so far, down 2" on the waist in 16 days, that took about 35 days with the normal diet, and I lost virtually no muscle
