My Weekly CKDiet Journal - Page 2

abarlament · 14-Jan-03, 05:15 PM

This is what I have so far, but I can't find nutritional values for celery, eggs, and salad.

_______________Fat______Protein
Tuna___________1.25__32.5
Dip____________3.5___1
Whipped Cream__1_____0
Mayo___________5_____0
StringStreese__6_____7

And those are the things I usually eat.... Oh wait forgot string cheese.

Aaanyways, I am wondering because Lyle makes a big point about eating 1.5 g fat for every 1g of protein, so I'm trying to do that. I think it has something to do with how fast you get into ketosis.

I think I'm gonna go eat some dip lol...

abarlament · 14-Jan-03, 05:32 PM

Holy CRAP I didnt 'know celery and letuce had that many carbs! They have what like 5 cursor? I looked at one of your treads and you posted the nutritional values, jeez I must be eating WAY too many carbs!

Eesh.

Fudomyo · 14-Jan-03, 05:37 PM

Well, don't forget that celery might have what looks to be a lot of carbs, but it's mostly fiber, which you can't digest. So if it lists 5g carbs, and 4 fiber, then you can count 1g. Celery and cucumbers take more calories to digest than you can extract. Eat away.

I would not worry about getting into ketosis. Less calories is better, at least on this shortened cycle (7 days). Ketosis or not, you will only use gluconeogenisis (protein -> energy) for about 24 hrs. At least that's what my med student sister tells me.

Put the dip down, fat boy.

;-)

abarlament · 14-Jan-03, 05:48 PM

Quote:

1. Carbohydrate intake must be kept below 30 grams. However, there is some
indivduality in this number. Some individuals can handle more
carbohydrates while others may have difficulty establishing ketosis at this
level. If you can't get into ketosis and everything else is in place, try
cutting your carb intake to 20 grams or less. Also, many individuals choose
to consume as few carbs as possible (zero) until ketosis is fully
established and then increase carbs slightly (celery and cucumber are both
good and add some nice texture to an otherwise bland diet) at that point.
2. The ratio of fat to protein should be 1.5 grams of fat *minimum* for
every gram of protein and carbs in the diet. This is a 75% fat, 25%
protein ratio with trace carbs. So, if you plan to eat 200 grams of
protein, you need to eat at least 300 grams of fat. In most cases, the
easiest way to meet the fat requirements of the diet is to pick your
protein food first (most protein foods have some fat in them) and then
balance the meal out with the proper amount of whole fat food such as
vegetable oil, cream cheese, or mayonnaise and heavy cream (a great dessert
is heavy cream with protein powder and Equal. Mix it up in a bowl and
you've got pudding!)

Calorie levels: Calories should be set at maintenance or 10-20% below
depending on how quickly you need to drop fat. If you don't know your
maintenance calorie level, start with 12 calories per pound (or 11 calories
per pound of lean body mass) and gauge from there. If you're dropping more
than 2 lbs of fat per week, increase calories. If you feel that fat loss
isn't happening quickly enough, lower them slightly or increase
cardiovascular training.

That's what I am talking about.

HEY don't call me fat, I was trying to do the right thin!!! *cries*

Fudomyo · 14-Jan-03, 05:59 PM

I recall. He doesn't seem concerned about that in recent writings. In fact, he says eat 100g of carbs if your brain doesn't like keto.

If I pick on you, it just means I like you.

abarlament · 14-Jan-03, 06:11 PM

If I may ask, where are you finding these recent writings because I am looking on www.low-carb.org for all my information?

abarlament · 15-Jan-03, 09:51 PM

Also if it matters, I'm just gonna TRY the Friday depletion workout this week.

The research continues. Oh yea PS, its finals week here at school, but I'm in ketosis. Good thing I handle it fairly well.

abarlament · 17-Jan-03, 04:14 PM

Ok, heres the breakdown

Sunday

11:50 toast and jelly
3:45 4 cookies, chips and salsa
6:00 ice cream
7:30 green beans, chicken breast, applesauce, pasta

as you can see I wasn't really eating healthy today, I am trying to do better.

Monday-Thursday

basicly I eat the same things every day. Heres a sample day:

Monday

7:15 2 eggs, american cheese (for the scramble), black coffee. I weighed 226 that morning, I forgot my Centrum also. I tend to forget Centrum and Calcium supp and night, I forget everything.

10:15 2 string cheese

11:50 1 can tuna, chicken breast, celery, string cheese, a little ketchup.

1:20 1 string cheese

3:00 Workout

5:00 tuna

6:00 1 celery with ranch dip

7:45 1 celery with ranch dip, 2 chicken breasts

10:00 1 celery with ranch dip.

Also, whenever I wanted soething sweet I'd have a little Whip Cream.

and that's a basic no carb day. Now, Friday (today)

Friday

10:00 2 apples, I think i weighed 221 this morning.

11:00 workout
Leg press: 3 plates- warmup of 2 plates 10 times, then 6,6,6
Hack squat: 70+machine for warmup,s then I used 90+machine 6,6,6
Assisted Pullups: Just enough weight so I could do 6- 6,6,6
some bicep machine I don't know hwat it is, I'll describe below: 110+machine- 6,6,6
Db BenchPress: 55- 6,6,6

Didnd't want to use TOO much weight, because after al I AM lifting tommorow too, a negative of the Friday depletion workout.

12:00 Pixie sticks (for the dextrose, I also have Fun Dip for next week)

12:05 4 waffles (syrup=basicly pure carbs lol), 2 PB&J sandwiches, cookie.

Around 1:30 1 bowl raviolli

2:45 1 bag of popcorn, Kool Aid.

I think I'm eating better choices of carbs this week. Now I'm gonna go eat some more stuff then go to a basketball game, see ya!

Fudomyo · 17-Jan-03, 08:04 PM

Your keto diet looks wonderful.

I'd work on getting the fat out of your carb load. If you pack all the fat on your just burnt up, you will just be going in circles.

Ravioli. Bad. -- Lots of pasta, with Marinara sauce. Something w/ no fat.

PB bad bad.

Cookie, maybe, but they are all basically high in fat.

Popcorn. Yeah. KoolAid, money. Now you are talking.

Don't forget some protein. You still need it.

Fudo

abarlament · 17-Jan-03, 10:25 PM

Woo!

Hey, I told my mom to make the fettucini alfredo with marinara sauce, I think she got confused. Is the FETTUCINI the sauce thats on it now, or is ALFREDO the name of the sauce? Oh yea, I ate the raviolli in good intent (thought all pasta was good). I LOOOOVE my popcorn though

Also, for dinner around 6:30 or so, I had some tortillini (it had butter, milk and cheese on it).

abarlament · 17-Jan-03, 10:26 PM

Oh yea, how much fat is acceptable for the carb up?

Fudomyo · 18-Jan-03, 02:04 AM

Fettuccini is the pasta. Alfredo is the fattening cheese sauce on top.

Marinara is tomatoe sauce.

All the pasta is good, is just the sauces and filling that can throw you.

You want to keep to 15% fat or lower. Which is basically the fat in whatever meat you have for protein. That's basically 0 added fat for most people.

Sunday afternoon you can eat well. Don't you hate that.

Fudo

abarlament · 18-Jan-03, 10:22 AM

Saturday

9:30 pancakes, I put down 3.

10:10 a scoop of Cell-Tech mixed with a Gatorade (phew, I wish I hadn't gotten Lime Cell Tech)

10:25 popcorn (hey Fudo, you said it was good |: ] )

Aaand its 10:25 now, so I'll post workout stats and diet when it comes, I'm going to eat my popcorn now.

~2:30 some of that Ragu microwave pasta. It had about 27g carbs and 3g fat per bag of noodles and bag of sauce, well, i used two bags of noodles and one bag of sauce, so whatever that adds up to be... Also, I had a few glasses of Rootbeer (0g fat, 27g carb) and some grapefruit juice, blech, 27g carbs 0 fat.

3:45 now I'm drinking my second gatorade + Cell Tech cocktail, then I'm going to lift... See ya later.

4:00 Workout

Leg press- working my way up to FudoStrength, 4 plates + a 35 to a side, 6x2 @ 515

Assisted Chins- I used 20 less pounds for the assistance than last week 6, 5 @ 70

Db Bench- continuing with the trend, I set another PR 6 @ 60 6x2 @ 70 Yup, the 60s were just too light.

TriBis- Nothing major here. 3(x3) x2 @ 45

Shrugs- This one big time hardcore weightlifter who looks like one of Snow Whites dwarfs was standing beside me shrugging 80s, and he was grunting away you could tell he was really struggling. I grabbed the 70s and did em pretty easy, I mean, I don't know why I don't just grab heavier weights, it takes me a while to realize I can do a hellava lot more. This is a PR but, next week I'm going to use maybe 100 lb Db 6x2 @ 70 Blech

So over all, pretty pleased with this workout, but I am bumping the weights next week, maybe I'm just not used to teh awesome energy the carbing gives ya... Ah well, tommorow I'm gonna TRY to eat 40/30/30, but it probably won't happen, but the closer I get the better the results so I'm gonna try. Peace...

Oh yea, after I lifted I had to go help with a basketball tourney, so when I got there I ate some of the candy to get the dextrose in me. Then I went out in between one of the games and ate some chicken fingers and fries, and a slice of piiza.

abarlament · 19-Jan-03, 12:02 AM

So far right now, the schedule next week is

Sunday: 40/30/30
Monday: low carb + workout
Tuesday: (morning cardio) low carb + workout
Wednesday: (morning cardio) low carb + light workout
Thursday: (morning cardio) low carb + depletion workout/// carb-fest
Friday: carb-fest + light workout
Saturday: carb-fest + heavy workout, I don't think I've ever done a workout to my ability I'm hoping it will be this one.

I know I keep saying I'm gonna do cardio, but I think now I will. I'll just get up earlier, like at 6:30 and go run around my neighborhoood. Peace..

abarlament · 22-Jan-03, 02:21 PM

Also I forgot to say. I'm down to 225. At the end of the first week, I was around 223, I had eaten a lot of fatty food. The second week, I didn't see a lot of difference in weight, but I had not eaten a lot of fatty food, so I can conclude I just replaced the fat with muscle weight? Fair?