Bens Workout and nutrition journal

[Glock]

Sunday
[Cardio 10 mins bike, 20 mins eliptical, 5 mins rower (bicep/back workout tomorrow)]

meal 1 – 11:30am - after workout shake
00p 38c 00f – 40g Dextrose
37p 00c 0.5f – 40G mf whey protein

37p 38c 0.5f = 304.5 Total cals (49%p 50%C 1%f)


meal 2 – 1:30 PM
10p 38c 04f – Baked Beans (1/2 tin)
04p 19c 03f – Wholemeal Roll
11p 01c 02f – 97% fat free Bacon

25p 58c 09f = 413 total cals ( p24% c56% f20%)


meal 3 – 4:00 PM
40p 00c 05f – 5 oz Chicken Breast (grilled)
10p 38c 04f - other half tin baked beans

50p 38c 09f = 433 total calories (46%p 35%c 19%f)


meal 4 – 07:15 PM
40p 00c 05f – chicken breast (5 oz)
04p 00c 04f – 1 slice shaved Swiss cheese
11p 01c 02f – 97% fat free Bacon
02p 07c 0.5f – Crushed tomato with basil and oregano

57p 08c 11.5f = 363.5 total cals (63%p 9%c 28%f)

Meal 5 10pm
37p 00c 0.5f - Calcium Caesinate shake

37p 00c 0.5f = 153 total cals (96%p 0%c 4%f)

Daily Total = 206p 141c 30.5f = total cals 1662.5
Breakdown 50%p 33%c 17%f

Wow. that is alot of protein. Need to have more calories trying for 2000 cals a day for fat loss. need to eat more. I guess better too much protein than too much fat

[KetoManiac]

Good luck with your cutting. One big flaw I see withy our diet is your not eating anything before your workouts. YOu just woke up from a fast, and youll need energy for your workout. some oatmeal and some lean protein will do the job.

good luck :thumbup:

[Glock]

hehe it is a little more than cutting I am one fat mofo

Ok Should I eat before cardio? I mean if my glycogin lvls have to be low should I eat thaT much before cardio? or would say 15g of protein or something small like that be better than empty stomach?

[Glock]

Monday
bicep/back workout ( chin-ups, rows, lat pulldown superset, dumbell curls, ez reverse curls)

Meal 1 6:00 am
11p 01c 02f – 97% fat free Bacon - I love this stuff
09p 31C 04f - 2 slices wholemeal bread
10P 28C 01 - 1/2 tin backed beans (got the natural ones, not in bbq sauce

30p 50c 07f = 383 total cals (31%p 52%c 16%f
7:00am Workout

meal 2 – 8:00am - after workout shake
00p 38c 00f – 40g Dextrose
37p 00c 0.5f – 40G mf whey protein

37p 38c 0.5f = 304.5 Total cals (49%p 50%C 1%f)

Meal 3 - 11am
15p 0c 0.5f - can of tuna (60g when drained - in springwater)
06p 69c 3f - 1.5 cups brown rice

21p 69c 3.5f = 391 total cals ( 21%p 70%C 9%f)

Snack (1:30)
09p 42c 4f - yoghurt + museli
00p 19c 0f - Apple (medium)

09p 61c 4f = 316 total cals ( 11%p 78%c 11%)

meal 4 (3:30)
37p 00c 0.5f - Protein shake

37p 00c 0.5f = 152.5 total cals (96%p 0%c 4%f)

meal 5 – 6:45 PM
40p 00c 05f – chicken breast (5 oz)
08p 00c 08f – 1 slice Swiss cheese
11p 01c 02f – 97% fat free Bacon
02p 07c 0.5f – Crushed tomato with basil and oregano

61p 08c 15.5f = 415.5 total cals (59%p 08%c 33%f)

Meal 6 10pm
37p 00c 0.5f - Calcium Caesinate shake

37p 00c 0.5f = 153 total cals (96%p 0%c 4%f)

Daily Total = 202p 225c 31.5f (41%p 45%c 14%f) = 1991.5 total cals

Well I got the right amount of calories today seems all good. Carb% is pretty high. The snack needs work though way too much sugar. will work on it tomorrow. also 3 protein shakes :/ oh well cardio tomorrow, see how it works out waiting for advice on whether to eat b4 cardio might try and get some vegies tomorrow too much bacon - but it is sooo yummy

[KetoManiac]

Originally Posted by Glock

hehe it is a little more than cutting I am one fat mofo

Ok Should I eat before cardio? I mean if my glycogin lvls have to be low should I eat thaT much before cardio? or would say 15g of protein or something small like that be better than empty stomach?

You need to eat before cardio in the morning. Cortisol levels are pretty high (catabolic hormone) and by eating carbs, they are lowered. So try half your shake before your workout and half your shake afterwards. That should do the trick .

good luck :thumbup:

[Glock]

ok cool thx. I will try that in future. I might even try CKD for a couple of weeks

[senkizer]

Originally Posted by Glock

ok cool thx. I will try that in future. I might even try CKD for a couple of weeks

IMO you should do cardio on and empty stomach if you are cutting for maximum fat loss. Also you diet is missing EFA's. Flax, olive or Natty PB are good sources.

[Glock]

Originally Posted by senkizer

IMO you should do cardio on and empty stomach if you are cutting for maximum fat loss. Also you diet is missing EFA's. Flax, olive or Natty PB are good sources.

the bacon has enhanced omega 3 and the tuna also but I should prob get more :/

last 2 days diet has gone to the crap :/ I went to a friends graduation, and then went to chillis for dinner. after hanging out with him I missed workout today - not enough sleep and didnt prepare meals. - all bad. Will get back into it tomorrow tho

Also looking at C-K-D diet.. what U guys think?

[KetoManiac]

Originally Posted by senkizer

IMO you should do cardio on and empty stomach if you are cutting for maximum fat loss. Also you diet is missing EFA's. Flax, olive or Natty PB are good sources.

you have any reasoning for that you burn more fat this way =O.

Give the CKD a try. I loved it personally .

[Glock]

ok day 5 of keto diet.... and Ketomaniac I am with you this diet rocks. I can eat my fave foods and lose weight!!! I mean I cant eat sugar for a bit but bacon and steak... And chicken caesar salad yum!!!.
I have been logging stuff I have eaten really crappily at about 2.2K cals. ( 175g fat 156g protein)

Starting tomorrow I will start logging it a bit better but it is kinda hard without a scale. I just assume 25% lost in cooking - except with bacon which is alot more.

I got into Ketosis pretty quickly and now y mouth feels like a cow has crapped in it and my urine smells like burnt rubber LOL. did a decent cardio session today - and found I had more energy than normal. I took 15g protein to stop cortisol lvls and it was great. Tomorrow I will start lifting again.....

[Jock]

Just an observation but I see you had a high-GI carb shake after your first cardio workout. Not a good idea IMO.

Jock

[Glock]

Originally Posted by Jock

Just an observation but I see you had a high-GI carb shake after your first cardio workout. Not a good idea IMO.

Jock

Yeah jock I have since cut that out yesterday I did cardio on 10g protein before, left it about 45 mins, then had my normal F+P keto breakfast.

[KetoManiac]

awesome bro, glad your enjoying. CKD is defiantly the way to go . Dont be surprised if the weight stalls for a bit as some people gain muscle while doing it as well.

post workout shake, have a whey protein shake with anywhere from 12-20 grams of dextrose. THat should do the trick.

Also, check out the CKD forums:

www.c-k-d.com/forums and the ckd website... www.c-k-d.com


this will help also:
http://forum.bodybuilding.com/forumd...?s=&forumid=61

[Glock]

Originally Posted by KetoManiac

awesome bro, glad your enjoying. CKD is defiantly the way to go . Dont be surprised if the weight stalls for a bit as some people gain muscle while doing it as well.

post workout shake, have a whey protein shake with anywhere from 12-20 grams of dextrose. THat should do the trick.

Also, check out the CKD forums:

www.c-k-d.com/forums and the ckd website... www.c-k-d.com


this will help also:
http://forum.bodybuilding.com/forumd...?s=&forumid=61

Hehe 1 step ahead of you I am already reading and asking q's on c-k-d forums, but under a different name. I have found it pretty helpful.

[KetoManiac]

Originally Posted by Glock

Hehe 1 step ahead of you I am already reading and asking q's on c-k-d forums, but under a different name. I have found it pretty helpful.

ahh okay. Whats your name there?

mines younglifter13 .