low carb power lifting diet tracking

[overhead]

It was 8 eggs, 2 onces of cheese (colby and some other cheese mixed) and a tomato, my notebook is a little small and I have trouble reading it sometimes.

egg 3.2
tomato 5
2 oz cheese 6 (that is what the package said)

So it was really only 14.2. But, like I said I really would prefer to be closer to 30 grams a day, just did not get any spinach or salad yesterday.

 

[Deleted member 33117]

Get a different brand of cheese then. Most have ALOT less than that.

 

[overhead]

But this cheese taste good . I think I am going to stick with straight cheedar cheese, or just none at all. I am still trying to get this diet down. I am just glad I have a foreman grill at work. I do need to get more veggies, I figure I could eat a ton of fresh spinach everyday and it would not effect my diet in a negative way at all. As I have experienced in the past, this diet has not effected my energy levels . I did not notice a difference in strength after my carb up, but I did notice my muscles felt "fuller". I am curious as to how my weight loss is going. If I had to guess at this point going on feel it has not changed much, but I guess I will know on Friday. After I dump the body fat I need to a change to more of a bulking type diet I was thinking of keeping carbs about the same , but having a one and a half or two day carb up instead of just 12 hours, what do you think?

 

[JKurz1]

f-it...just eat what you enjoy man......you aren't gettn paid........

 

[overhead]

I know what you are say JKurz, but actually I do eat what I enjoy. Not a big bread, pasta, rice guy. I could eat steak , hamburger and chicken all the time and be fine. Being fat and out of shape for as long as I was, I do take this pretty seriously. But, if I did not enjoy seeing how my body reacts to diet and lifting heavy I would not do it. Setting body wieght goals and seeing how much my lifts improve is fun to me. Adjusting my cals all the time right now is a pain, but once I find the correct numbers it will be much easier.

 

[overhead]

Aug 5
cal:2350
Pro:247
Fat:142
Carbs:31

 

[overhead]

Aug 6
Cals:2173
Pro:210
Fat 125.5
carbs:32.5

I maybe dropping weight a little faster than I expected, my lifting belt and regular belt have both been moved a notch smaller. No loss in strength, workouts still feel good. Guess I will know about the weight tomorrow.

 

[Deleted member 33117]

Looks good, how much potassium are you getting each day? That could account for more rapid weight loss, in the form of intermuscular water. I would drop the protien slightly and up the fat a little. Get your fat and protien grams at least equal if you wish to drop bodyfat faster. How deep into keto are you and have you checked your blood sugar with a glucometer?

 

[overhead]

I get about 99mg in the form of a pill and whatever else I get from my diet. I have tested with the keto strips a couple of times a week and they report between 15-40 mg/dL. I do not have a glucometer, but I have been thinking about buying one. That may have to wait, my MP3 player was smashed under a 45 pound plate at the gym, so I have to buy a new one. At this point I am not real concerned with how fast I lose the fat, I am more concerned with how much muscle I maintain while losing the fat. My best guess is that the most I can lose on average a week is 2 pounds and still maintain strength and lean muscle mass. I was trying to keep my fat at atleast 50% of total cal intake, but I think you are right, 60% or more would be better for fat loss. As long as I am still showing a low level of ketosis I will be happy. That means some body fat is being used as fuel and that is what I am shooting for. Thats the whole balancing act the book recommends, first get fat adapted, then raise protein and drop fat some to get the calorie total were you need it for you goal. I know that I will atleast have to cycle the fat level to stay fat adapted once I start cutting some of it out of my diet. Fat total would have been better yesterday, but I ran out of Olive oil, so I had to skip my usual "shot". Thanks again

 

[Deleted member 33117]

No, I mean you need to add up your potassium from your food. 99 mg isn't shit to be honest with you. You would die on that little. Those pills are a waste of money. For example, yesterday I had about 8500 mg of potassium. Higher potassium intakes greatly reduce intermuscular water lose while on a low carb diet.