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My 'step3' routine and results.

LeeJunFan

LeeJunFan

New member
OK, like a lot of people i have put on a little bit of weight over the christmas period, and i am determined over the next 4 weeks to get my BF% down from about 20% to about 10%, i have called this little routine 'step3' because there are 3 things that i'm going to be doing to achieve this goal (duh!), they are:
1. CKD
2. T-rex/L-rex combo
3. Cardio every night
The reason i am doing this thread is mainly for me to keep a track and to not slip up anywhere (which i have many times before), but feel free to comment on anything.
I will post daily my meals and what cardio i will be doing (as for the t-rex/l-rex, i will be taking 2, 3 times a day of each)
 
DECEMBER 30th (Day 1)

meal1: Tuna(75g)(80cal)(all these statistics are approx.)
meal2: Tuna(75g)(80cal)
meal3: 2Chicken breasts w/ veg(?g)(?cal)
meal4: 1Fillet steak w/ veg(?g)(?cal)
meal5: Tuna (75g)(80cal)

My two main meals are 2Chicken breasts w/veg and 1Fillet steak w/veg, i just eat tuna in between these meals for metabolic reasons and tastes good!
I know its not the best diet but it is sticking to CKD (I hope)

cardio: played a hard game of squash from 20:40 - 21:50 (burnt anywhere from 400-800cal)

This is what my routine is basically gonna look like for the next 4 weeks, with maybe a few little changes here and there.
 
You need to be eating ALOT more fat to get into ketosis. You whould be getting %70 of your calories from fat. Add 3-4tbs of mayo or olive oil to your chicken and tuna.

Also, for a CKD you really should be doing some weight training to get the best results. Try doing:

mon: back, chest, cardio
tues: legs, arms, cardio
wed: shoulders, cardio
thurs: depletion w/o
fri: cardio

sat: CARB-UP

SUN: reapeat

With only one carb up day you will get faster fat loss.

When trying to get back into ketosis on sun use alot r-ala, or other glucose disposal agents helps alot as well as being very active all day long.
 
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Dont forget to up your fat intake!! That is what will get you into ketosis fast. Infact the fastest way to get into ketosis for the first day is to start off just sipping flax oil or olive oil but not many ppl can stomach that. Remember at least %70 of cals from FAT.
 
so i am just adding olive oil or something to what i am already eating, if you were to eat ONLY meat all day could you get into ketosis?
 
No way, i've just read the back of the Olive oil and it says that in one TableSpoon there is 123cal, is this correct?
Thanx
 
apart from just bumping up the calories what will adding Olive Oil to my tuna actually do, will it make me fill fuller for longer...etc?
Thanx
 
The fat IS WHAT get s yout into ketosis. Once you are in ketosis the fat is converted into ketones and used as fuel. Excess ketones are then exhaled through breath or pissed out. ADD 3 TBS OF OIL OR MAYO TO YOUR MEAT!!
 
ok, i added some olive oil to my tuna earlier and i must say it tasted like crap, so you can't get into ketosis by just eating meat?
 
DECEMBER 31st (Day 2)

meal1: Tuna(75g)(200cal w/olive oil)
meal2: 2Chicken breasts w/ veg(?g)(?cal)
meal3: Tuna (75g)(200cal)
meal4: 1Fillet steak w/ veg(?g)(?cal)
meal5: Tuna (75g)(200cal)

Not much to do today for cardio as the gym shut earlier today, but will make up for it tomorrow.

6-T-rex
6-L-rex
 
According to Bob Glover's "The Competitive Runners Handbook," the best time to do cardio for fat loss is after waking in the morning.

Also, that is one messed up avitar. Please change it.
 
lukeb5301 said:
only 1 serving of olive oil? not even close to enough fat in that diet
Click to expand...

sorry, every serving of tuna from now on has olive oil with it!
I think i'm putting too much on 'cause it makes it taste like shit!
 
get creative, use oil in salad dressing, pour over greens, put in shake, put in a dip. it can be used in almost everything u eat. also take some salmon oil caps to get some more good fat into you
 
JANUARY 1st (Day 3)

meal1: 4eggs (3 just the whites and one whole)(300cal)
meal2: Tuna, with olive oil (75g)(150cal)
meal3: 1 Chicken Breast w/veg and olive oil (?g)(?cal)
meal4: 1 Fillet Steak w/veg and olive oil (?g)(?cal)
meal5: 4eggs (3 just the whites and one whole)(300cal)


cardio: played a hard game of squash from 16:40 - 17:40 (burnt anywhere from 400-800cal)

weights: shoulders & traps for 1hr

is this looking better to any of you guys out there, also, i'm not sure whether to add a protein shake as meal 6 after i have done weights at about 10:00pm, any thoughts?
 
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Lol..dont eat just the whites my man. You have to get into the mind set with diet that YOU NEED TO BEE EATING FAT. The fat is going to get you into ketosis the fastest. Think of it this way. The more fat you eat in your diet the FASTER you will get into KETOSIS during the week, the faster you are in ketosis, THE MORE FAT YOU WILL LOOSE.

READ AND FOLLOW THIS CKD LINK

http://low-carb.org/lylemcd/
 
JANUARY 2nd (Day 4)

meal1: 4eggs (300cal)
meal2: Tuna, with olive oil (75g)(150cal)
meal3: 2 Chicken breasts w/veg and olive oil (?g)(?cal)
meal4: 1 Fillet steak w/veg and olive oil (?g)(?cal)
*meal5: Protein Shake w/olive oil (2tbl spns) (32g)(150cal)

*I know it's not a 'meal' but it's still calories!

cardio: had a squash lesson from 18:00 - 18:40 (a squash lesson will actually burn more calories than a game, although i did find it hard today because of lack of carbs, i can normally do an hour easy, but could only manage 40mins today!

weights: biceps for an hour,
100 push-ups
100 sit-ups
 
if the oil is making your tuna taste like shit, just drink the oil before eating the tuna.

at least then you can enjoy some of your meal, and oil isn't too bad if you just drink it fast and get it over with.
 
Now that looks good. pretty good, although you could maybe even cut out one of those chicken breasts for right now.

Go to drug store and get some ketostix to test your urine for ketones so you know when your in ketosis.
 
Ok cool, i think i will drink the oil on its own, i'm gonna try and have at least 6 table spoons of Olive oil a day whether it be drunk or mixed in with veg.
Thanx again for the input!
 
Biceps:

Standing Curls (25kg)(3 sets of 12)
(30kg)(3 sets of 8)
Seated Hammer Curls (10kg each arm)(3 sets of 12)
(12kg each arm)(3 sets of 8)
Cable Curls (8kg one arm at a time)(3 sets of 12)
(9kg one arm at a time)(3 sets of 10)

Thats basically it, if i finish all that before an hour's up then i'll just do some more until the hour is up. On a normal night of doing weights i will go until failure but at the moment i'm just doing an hour (although i can get pretty close to failure in that hour if i rush around).
 
Might want to add a larger muscle group in there to help deplete glycogen stores. Also, thats a bit much volume for biceps IMO. Try 2 exercises for biceps for 4 sets and add in either back or chest for 3 exercises 4 sets. I have always found my clients to do the best on a w/o regimen similar to the one i posted on the earlier post.
 
JANUARY 3rd (Day 5)

meal1: 4eggs (300cal)
meal2: Protein shake, w/olive oil (3tbl spns)(32g)(500cal)
meal3: Tuna (200g)(200cal)
meal4: 2Chicken breasts w/ veg (140g each)(450cal)
meal5: 1Fillet steak w/ veg (140g)(???cal)
meal6: Protein shake (32g)(130cal)


cardio: bike for 15mins (200cal)

weights: Triceps for 1hr

100 sit-ups
chest is still sore from push-ups, once they have recovered i am going to try and
do both 100 sit-ups and 100 push-ups every day, or at least every other day.
 
LeeJunFan said:
I am actually considering not carb-ing up at all for the whole four weeks, what are your opinions on that?
Click to expand...


in my opinion, that would be a bad idea.

your lifting weights. the purpose of the carb up is to help provide you with enough energy so that you can push your muscles enough to avoid losing muscle.

you can try it, but i'm pretty confident your workouts will start turning into shit quickly. ie - you won't have enough energy to complete them or you won't be able to lift anywhere near the same amount of weight as you would normally.
 
I hear what you are saying and I found it really hard last night (Saturday night), I was really craving some bread or even chocolates but i managed to just have some egg's and cheese instead.
 
LeeJunFan said:
DECEMBER 31st (Day 2)

meal1: Tuna(75g)(200cal w/olive oil)
meal2: 2Chicken breasts w/ veg(?g)(?cal)
meal3: Tuna (75g)(200cal)
meal4: 1Fillet steak w/ veg(?g)(?cal)
meal5: Tuna (75g)(200cal)

Not much to do today for cardio as the gym shut earlier today, but will make up for it tomorrow.

6-T-rex
6-L-rex
Click to expand...
change brands of olive oil
ones from different countries taste different
make sure it is COLD pressed extra virgin
i like spanish or morroccan for best flavour
 
SoreArms said:
Tuna has mercury, you might consider limiting your tuna intake (just my O).
Click to expand...

canned tuna comes from smaller types and contain far less mercury
if consuming fresh tuna limit to 3 times a week and make sure to cut the blood line (very dark area) out
 
LeeJunFan said:
JANUARY 1st (Day 3)

meal1: 4eggs (3 just the whites and one whole)(300cal)
meal2: Tuna, with olive oil (75g)(150cal)
meal3: 1 Chicken Breast w/veg and olive oil (?g)(?cal)
meal4: 1 Fillet Steak w/veg and olive oil (?g)(?cal)
meal5: 4eggs (3 just the whites and one whole)(300cal)


cardio: played a hard game of squash from 16:40 - 17:40 (burnt anywhere from 400-800cal)

weights: shoulders & traps for 1hr

is this looking better to any of you guys out there, also, i'm not sure whether to add a protein shake as meal 6 after i have done weights at about 10:00pm, any thoughts?
Click to expand...
keep the yolks
you need saturated fat for T production
and there are many studies that now state that dietary colesteral has no corolation to your body colesteral level
your body needs colesteral for proper brain function (hmmmm i do see your need for that lol)
 
LeeJunFan said:
ok, i added some olive oil to my tuna earlier and i must say it tasted like crap, so you can't get into ketosis by just eating meat?
Click to expand...

two questions here

one you needn't use strictly olive oil
walnut oil, peanut oil, toasted peanut oil, sesame oil, toasted sesame oil, safflower oil, sunflower oil, canola oil, hazelnut oil, virgin coconut oil, flaxseed oil, borage oil, pumpkin seed oil and fish oils are all good and provide essential fatty acids
and need not just be added to food and can be taken in cap form


i suggest at least 3 caps of salmon oil a day
and another 3 grams a day from another source
plus dietary fat


second
no! just eating protien will no induce ketosis
only high fat levels, non insulin-spiking dieting or 45+ minutes of high energy cardio will induce ketosis

you need to spend some time reading mr X's notes on ketosis and dieting
or swolecat's
advice from those two and several others (bfa, bbf, ohasi, etc....) are invaluable
 
JANUARY 4rd (Day 6)

meal1: 4eggs (300cal)
meal2: Protein shake, w/olive oil (3tbl spns)(32g)(500cal)
meal3: 2Chicken breasts w/ veg (140g each)(450cal)
meal4: 3eggs (225cal)
meal5: Protein shake (32g)(130cal)

(I didn't wake up today until about 2pm, so i didn't eat as much as i should have)

cardio: played a hard game of squash from 19:45 - 21:00

weights: day off (still a bit sore from yesterday)
100 sit-ups
chest is still sore from push-ups, once they have recovered i am going to try and
do both 100 sit-ups and 100 push-ups every day, or at least every other day.
 
Posting my routine here is definatley helping, I am more focused than ever before to reach my goals. I must admit i found yesterday very hard, all my family were eating chocolate and sandwiches and shit like that, normally i would have given in to the pressure (i haven't got the best willpower) but i didn't so it's looking good so far!
 
I have been telling you all along to EAT FUCKING FAT!!! Excuse my language sir. Ahem. He is right, the exercise only helps to deplete glycogen stores but its your dietary fat intake that largely induces ketosis . To get into ketosis fast and track it especially after carbing, do the following:

1. Eat almost ALL fat on the first day of no carbs, then start eating just a bit of protein with each meal. ex.

meal 1. 2pieces brie(%75 fat) with 2tbs fat
meal 2. 3tbs oil
meal 3. 5 pieces bacon smothered in butter
meal 4. post work out 1 scoop NO CARB WHEY WITH 3TBS OIL

after this first day you can add a bit more meat...but the more fat you eat the MORE FAT YOUR BODY WILL BURN. Shoot for %70-%80 of daily calories.

2. Use a glucose disposal agent on carb-up days, and on first day of no carbs to help induce ketosis.

-- A good indicator of ketosis is you may get a metallic taste in your mouth, and give off a fuity odd breath that isnt pleasnt to say the least. --

3. Work out with weights with similar to the regimine i posted earlier in this thread. It is very effective in depleteing muscle glycogen throughout the week. Especially the depletion workout.

4. Get ketostix so you know when your in ketosis. Seeing those strips turn purple REALLY feels good and makes you feel like your making progress.

YOU FOLLOW THIS PLAN AND YOU WILL BURN FAT.
 
Aston said:
1. Eat almost ALL fat on the first day of no carbs, then start eating just a bit of protein with each meal. ex.
Click to expand...

Ok, I see what you are saying but how the fuck do you eat "All fat" for a day, i don't know that many foods that are "All fat"
Help is appreciated!
Thanx again!
 
hi fat foods:
bacon
soft triple cream cheeses (brie, saga, stilton, camembert, port salut)
regular ground beef
ground pork
pork butt
ribeye steak
peanut butter
sesame butter
almond butter
cashew butter
nuts
butter
cream
ghee
walnut oil
peanut oil
olive oil
safflower oil
sunflower oil
coconut oil(virgin)


you do not need to eat all your fat
take 2-3 tablespoons olive/flax/peanut/walnut/borage/pumpkin seed oil per meal..knock it back and wash with water or add to food
don't forget your fish oil caps 6-9 per day

READ THESE POSTS
we are tired of repeating ourselves
lol

READ means to see and understand what is written not to see what you think we have written

your body will respond but takes 2-4 days
you will be light headed, tired, and maybe confused the first few days (LOL)
but it goes away and your energy levels will return once your body switches it energy source from glucose to ketones

FINAL!!!
there will be a test on friday
 
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JANUARY 5th (Day 7)

meal1: 4eggs (300cal)
meal2: Protein shake, w/olive oil (3tbl spns)(32g)(500cal)
meal3: 4eggs (300cal)
meal4: 1Fillet steak w/ veg (140g)(???cal)
meal5: Protein shake, w/olive oil (3tbl spns)(32g)(500cal)

been eating low carb cheese in between meals aswell, altogether probably about 100g

cardio: played a hard game of squash from 21:00 - 22:10

weights:

100 sit-ups
100 push-ups
 
Ok then, today I am determined to take in more fat than protein!!! even if it means drinking an entire bottle of olive oil!
 
lol
don't forget water
water helps flush the system
and veggies
3-5 cups of raw veggies aday
and 2 cups of lo GI cooked veggies
and peanut butter

your day seven looks hella better than day one
instead of pm-ing me post your questions here
there are other people just starting out also
so share with them
 
JANUARY 6th (Day 8)

meal1: Diabetic chocolate bar (42g)(200cal)
meal2: 4eggs (300cal)
meal3: 3tbl spns Olive oil (3tbl spns)(369cal)
meal4: 4egg yolks (200cal)
meal5: 3tbl spns Olive oil (3tbl spns)(369cal)
meal6: Mild cheese (100g)(400cal)

I ate one of those Diabetic chocolate bars, don't ask me why i did, but
I was craving chocolate real bad so I think having one of these is better normal chocolate.

cardio: played a hard game of squash from 20:40 - 21:40

weights:

100 push-ups
 
Yeah, I was mixing a table spoon in with some tuna but it tasted like shit, so now i just put 3 table spoons in a glass and get it over with!
I can think of worse things to drink!
 
dietetic chocolate bar is not a fucking meal!!


if you want to go that route i believe there are keto friendly meal replacement bars out there

get real
when i mentioned the chocolate i meant it as a reward/snack for doing a good job working out or dieting
or when you get a craving
no as a meal

stop seeing only what you want to see

if you seriously want to lose weight
 
I didn't think of it as a meal, I also don't think 3 table spoons of olive oil a meal, but I am putting them on the list so people can see what i have eaten.
Anyway, I am not going to bother with the low carb or diabetic chocolate anymore, i'll just eat real chocolate on carb-up day!
 
JANUARY 7th (Day 9)

meal1: 4eggs (300cal)
meal2: 3tbl spns Olive oil (3tbl spns)(369cal)
meal3: 3tbl spns Olive oil (3tbl spns)(369cal)
meal4: Mild Cheese (50g)(200cal)
meal5: 3tbl spns Olive oil (3tbl spns)(369cal)
meal6: 1 Fillet steak w/veg (?g)(?cal)

Trying to increase my fat intake, the last two days should be enough though!

cardio: played squash from 18:40 -

weights:

100 sit-ups
 
For the last two days, my protein to fat ratio has been:
Fat - 80%
Protein - 20%

Obviously these are rough estimates, however I think that is the correct ratio to get me into ketosis.
I have heard that those ketostix are not very good, so I am going to get a...
...can't remember what it's called!
 
LeeJunFan said:
For the last two days, my protein to fat ratio has been:
Fat - 80%
Protein - 20%

Obviously these are rough estimates, however I think that is the correct ratio to get me into ketosis.
I have heard that those ketostix are not very good, so I am going to get a...
...can't remember what it's called!
Click to expand...
a glucose meter

and remember cheese and even meats contain carbs
and where the hell are you veggies young man?
 
I have veggies with my steak today, nice and crunchy, full of goodness, but the last two days i have been trying to get into ketosis, so eating properly hasn't exactly been top priority!
 
LeeJunFan said:
I have veggies with my steak today, nice and crunchy, full of goodness, but the last two days i have been trying to get into ketosis, so eating properly hasn't exactly been top priority!
Click to expand...
well you're going to be so constipated
 
As from tomorrow, I will be eating normal again, I thought this was what I was supposed to do, "to get into ketosis, eat FAT", thats what i was told, so thats what i have done, I suppose the only way to find out is with a glucose meter which i will get soon!
 
maybe this will help

this is what i ate yesterday morning

0600 am yohimbe, l-arginine 2 litres water

0630
4 whole eggs
4 ounces baby shrimp
2 tablespoon garlic
4 tablespoon olive oil
4 ounces mushrooms
2 green onions
1 jalapeno
3 salmon oil caps
1 tablespoon olive oil
1 tablespoon pumpkin seed oil
1 tablespoon udo's
2 caps cayenne
1 cap methionine
1 mag

0830 green tea
2 tablespoon pnut butter

0900 2 litres water

0930
6 ounces turkey kielbasa
2 ounces cheddar
2 ounces walnuts
1 tablespoon mayo
1 small raw carrot
1 litre water

1100
3 porkchops (24 ounces) with 1 cup kimchi
one big ass bowl (16 ounces) of pho...no noodles extra fungus (lol...lots of fiber)
and a caeser salad (one whole head) no croutons extra cheese and olive oil
3 caps salmon oil
1 methionine
2 cayenne
1 ginger
1 mag

1200 chai with 1 tablespoon cream and splenda
2 tablespoon pnut butter

1300
2 ounces salami
2 ounces swiss cheese
2 ounces kalamata olives
1 stalk celery
1 litre water

1400 workout


1530
i head boston lettuce
2 tablespoon bleu cheese dressing
2 tablespoon olive oil
2 ounces hazelnuts
1/2 granny smith apple
1 litre water

1800
10 ounce steak
1 cup green beans
1 cup mushrooms
2 tablespoon mayo
2 tablespoon hot sauce
2 tablespoon horseradish
3 salmon oil caps
2 cayenne
1 methionine
1 mag

2100
1 can tuna
1/2 cup cottage cheese
2 tablespoon salsa
2 tablespoon olive oil
1 tablespoon pumpkin seed oil

2300
1 mag
1 zinc
1 yohimbe
1 arginine
1 litre water

2330 bed
 
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WTF?!?!?
that's a little discouraging to say the least!
I don't really have access to all them foods and flavourings!
Thanx anyway!
Karma your way once i have reloaded!
 
WTF dude, u said you are trying to get into ketosis so u have not paid attention to your diet. makes no sense. The only way to get into ketosis is thru your diet. Im not sure what u weigh but atleast strive for a 1:1 ratio of fats to protein and <20g's carbs to get into ketosis, as most people will get into ketosis with this ratio. But make sure yu do not take in to much protein as that will keep you out also. I suggest u slowly read what others have been suggesting(as it is top notch info) and let it sink in to your bean up top!! Also sign up to fitday.com and keep track of what u eat daily and you can see your breakdown and what u need to add and drop based on all areas of your diet
 
JANUARY 8th (Day 10)

meal1: 4eggs (300cal)
meal2: 3tbl spns Olive oil (3tbl spns)(369cal)
meal3: 1 chicken breast w/veg and
1 tbl spn olive oil (140g)(350cal)
meal4: Mild Cheese (50g)(200cal)
meal5: 3tbl spns Olive oil (3tbl spns)(369cal)
meal6: 1 Fillet steak w/veg and
1 tbl spn olive oil (140g)(?cal)


cardio: played hard game of squash for over an hour!

weights:

100 push-ups
 
Can i just say, I have never looked more forward to a piece of bread or a bar of chocolate than right now, 1 more day of no carbs, then I will spend saturday 'carbing-up', and spend Sunday eating a shit load of fat trying to get into ketosis!
Thanx for everyones help so far!
It is appreciated!!!
 
spanish olive oil?
Haven't tried it yet, I just use the stuff in the kitchen cupboard that is meant for cooking with, although it's quite nasty tasting so i might get some different olive oil!
Which ones do you suggest, apart from Spanish?
Thanx!
 
oh spns is spoons
i thought spanish

well the stuff in cupboard is probably garbage
best flavour is extra virgin
spanish, italian, french, greek, morrocan all have different flavour profiles
i like morrocan
 
u just wrote that meal # 2 consisted of a couple spoonfulls of olive oil. Man u hafta have more then that to call it a meal. Throw in some lean protein to that. U hafta eat more solid foods. Also u say u are gonna carb up after tommorrow yet u never even went into ketosis yet. Totally the wrong thing to do, u want to be in ketosis for a good couple weeks before a proper carb up
 
Let me just clarify, I also do not consider 3 tbl spns of olive oil a meal, nor do I think that a diabetic chocolate bar is, what i am doing is putting anything i have ate into the category 'meal', If I eat something, then i record the calories down!
 
JANUARY 9th (Day 11)

meal1: 5eggs (375cal)
meal2: Tuna (75g)(80cal)
meal3: 1 chicken breast w/veg and
1 tbl spn olive oil (140g)(350cal)
meal4: 4eggs (300cal)
meal5: Protein shake, w/olive oil (3tbl spns)(32g)(500cal)
meal6: 1 Fillet steak w/veg and
1 tbl spn olive oil (140g)(?cal)


cardio: played 2 hard games of squash for over an hour each!

weights: biceps for 1hr

100 sit-ups
 
Im not sure what your doing here. You dropped your fat intake again and increased your protien intake?? Also...your work-outs need alot of help.

Get some ketostix.

If you dont want to follow the advice, i will stop giving. Post away. This thread is 4pgs long and days old, yet you havnt improved your diet nor are you certain whether you have gotten into ketosis yet. If you would have listen to what either Obiwan or myself is saying you would have been in ketosis long ago.

Good luck.
 
OK, but according to the CKD worksheet i have, it's only for the first 2 days after 'carb-up' that Fat should be more than Protein (a lot more on the first day), then it says that protein should be ever so slightly more for the next 4 days, then 'Carb-up' day, now then, yesterday and the day before I know that i had more fat than protein so i thought today it would have been OK to introduce a bit more protein.
 
Just checked all my food today and I have had 190g of Protein and 130g of Fat, which I don't think is too bad, but anyway starting from Sunday, which is the day after 'carb-up' day, I am going to stick to those figures very accuratley.
 
JANUARY 11th (Day 13)

meal1: 3tbl spns Olive oil (369cal)
meal2: 3tbl spns Olive oil (369cal)
meal3: 3tbl spns Olive oil (369cal)
meal4: 1 Chicken Breast w/veg &
1 tbl spn Olive oil (140g)(300cal)
meal5: 3tbl spns Olive oil (369cal)
meal6: 4 eggs (350cal)

as from today I have been using heavy cream instead of milk in my tea!


cardio: exercise bike for 15min, cross-trainer for 15min

weights: back for 1hr

100 sit-ups
 
According to my calculations today i have had 198g of fat and 69g of protein, and less than 5g of carbs, Total calories for the day is 2126!
 
First off, for Chewy, the real purpose of a carb up meal is to make the body have to work harder to burn it off. If you go too long on very low carbs, your metabolism will plateau. This carb up meal kicks it back in.

Secondly, and I can't believe it wasn't mentioned before, you cannot lose 10% bodyfat in 4 weeks. Well, unless you get lyposuction.
 
JANUARY 12th (Day 14)

Ok, first off, not a very good day for me, food wise, I got some 'Atkins Morning Bars' (pack of 6), and after having one first thing, I found them delicious, over the day I had 4.

meal1: 4 eggs (350cal)
meal2: 4 Atkins morning bars (37g each)(altogether 548cal)
meal3: 3tbl spns Olive oil (369cal)
meal4: 1 Fillet steak w/veg &
1 tbl spn Olive oil (140g)(350cal)
meal5: 3tbl spns Olive oil (369cal)
meal6: Atkins chocolate bar (60g)(227cal)

although it looks bad, today i have had 129g of protein and 165g of fat, so I am still in range on my CKD worksheet, which for today said; protein=122, fat=162, just slightly over on my protein!


cardio: played squash for an hour

weights:

100 push-ups
 
like i said bro, not a good day, but at LEAST i managed to get what i was supposed to, geez i could have had a really bad day and eaten lots of normal chocolate or McDonalds and stuff, I'm constantly craving bread and potatoes which is why i said it isn't THAT bad!
 
actually, McDonalds beef may in fact be better than those atkins bars........lesser of two evils.........
 
Better yet would be to go to wendys. Get a fuckin double 1/4lber with extra cheese, extra extra bacon, no bun....then slather TONS OF MAYO on sonnafoabitch. THATS A KETO MEAL!!!
 
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