all posts post new thread

Michael's Keto Log

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Michael Scott

Michael Scott

Level 7 Valued Member
May 8 - Day 1
Breakfast:
3 medium eggs scrambled
4 oz. of hot sausage crumbled & precooked
2 oz. each of red & green bell pepper
3 tbsp of minced garlic
4 oz. spinach
1 small plum tomato
Everything but the sausage was cooked in 1 tbsp of butter
Large coffee that has 4 tbsp of whole milk, 1 tbsp of coconut oil, and 2 scoops of whey protein.

Lunch:
Handful of Pistachios
Cottage Cheese with 1 tbsp of Olive Oil drizzled
One whole hardboiled egg
Egg Salad

Dinner:
3 medium eggs scrambled
1 oz. each of red & green bell pepper
3 tbsp of minced garlic
2 oz. sausage, crumbled
3 mushrooms

1 gallon of water

I came very close to my goals (64% fat, 27% protein, 9% fat), but I think I overdid it at breakfast. So, I will cut back at breakfast, probably coffee and fruit for breakfast, and then follow the guidelines for lunch & dinner.
 
May 9

I tried to dial in better today, and while I went over on carbs, it was a better day. Today saw me achieve the most days in one month for this year that I have been under 100 total carbs consumed in one day, and the lowest carbs consumed this year. Granted, the last two days are the first where I have been conscious of the amount consumed, it is still neat to see that I went so low two days in a row compared to the rest of this year.

Breakfast:
Large coffee with 4 tbsp of whole milk, 4 tbsp of sugar free creamer, 1 tbsp of coconut oil, and 2 scoops of whey protein.
1 Clementine
559 calories/31 g fat/21.8 g carbs/33.3 g protein

Morning Snack:
Cashews - 1 oz.
170/13/9/5

Lunch:
Extra Virgin Olive Oil - 4 tbsp
White Vinegar - 4 tbsp
4 Hard-Boiled Eggs, Great Day Farms
1 serving of Deli Fresh Chipotle Seasoned Chicken Breast
Lettuce - 2 cups
800/73/11/35

Dinner, well dinner was where I had to balance the scales, so to speak. I was already over my carb limit, so my options were limited.
3 scoops Protein Powder
5 tbsp Coconut oil
855/73.8/9/45

For the day I consumed the following:
2494 calories (6 under my goal)
Fat - 196.8 grams (3.2 grams under) - 73%
Carbs - 50.8 grams (20.8 grams over) - 8%
Protein - 118.3 grams (1.7 grams under) - 19%

So, not quite 75/20/5, but I am getting closer. I have to cut out fruit for a while, which kills me, as I love fresh fruit. Same for the nuts for now, as one clementine, 1 serving of cashews, along with 4 tbsp of the sugar free creamer made up 21.5 grams of carbs. I will have to live with carbs in my protein mix and whole milk. I guess I will have to roast some chicken thighs this weekend, as there are no carbs in chicken thighs.
 
Last edited:
May 10

Well, I was closer today than yesterday to my goals, but I was not hungry like I was Monday, so I am making progress.

Breakfast:
Large coffee with 4 tbsp of whole milk, 4 tbsp of coconut oil, and 2 scoops of whey protein.
699 calories/60.8 g fat/9.2 g carbs/32.8 g protein

Lunch:
Extra Virgin Olive Oil - 4 tbsp
White Vinegar - 4 tbsp
4 Hard-Boiled Eggs, Great Day Farms
1 serving of Deli Fresh Chipotle Seasoned Chicken Breast
Lettuce - 3 cups
800/73/11/35

Dinner, well dinner was where I had to balance the scales, so to speak. I was already over my carb limit, so my options were limited.
3 scoops Protein Powder
2 tbsp Coconut oil
1 tbsp Butter with Seas Slat & Olive Oil
2 Eggs
1 Johnsonville Beef Hotlink
1/3 cup Shredded sharp cheddar cheese
1050/84.5/10/63

For the day I consumed the following:
Calories - 2549 (49 over my goal)
Fat - 218.2 grams (9.87 grams over) - 75%
Carbs - 30.2 grams (1.05 grams under) - 5%
Protein - 130.8 grams (5.8 grams over) - 20%

I hit my expected numbers on the nose, not bad for day 3 on a new diet. I will still be smoking, grilling or roasting a package of chicken thighs this weekend, as that meat will be better for me than the packaged chicken slices I currently have on hand.
 
May 11

Well, I was close again today to my goals, but I went over. While I'm not real happy about going over, I was under on fat, which is frustrating, and going over in carbs and protein is doubly so.

Breakfast:
Large coffee with 4 tbsp of whole milk, 2 tbsp of coconut oil, and 2 scoops of whey protein.
459 calories/32.5 g fat/9.2 g carbs/32.6 g protein

Lunch:
Extra Virgin Olive Oil - 4 tbsp
White Vinegar - 4 tbsp
2 Hard-Boiled Eggs, Great Day Farms
2 Boneless, skinless Chicken Breasts
Lettuce - 3 cups
605/41.4/4.6/59.8

Afternoon snack
1 oz Cashews
160/13/9/5
I have to stop eating nuts, they are killing my carb count....

Dinner, well dinner was where I had to balance the scales again. I wasnt over my carb limit, but I needed protein and fat, so I blew my carbs.
2 scoops Protein Powder
7 tbsp Coconut oil
2 cups whole milk
1340/116.5/32/46

For the day I consumed the following:
Calories - 2554 (54 over my goal)
Fat - 203.4 grams (4.93 grams under ) - 70%
Carbs - 54.8 grams (23.55grams over) - 8%
Protein - 143.4 grams (18.4 grams over) - 22%

It looks like I need to do some research into keto friendly foods that don't have carbs, that I like or will eat. I guess I will also look for, and I cannot believe I am saying this, higher fat foods that are tasty and not too extreme. My evening meals that consist of protein and coconut oil don't stay with me over two hours of coaching rugby.
 
May 12 - 14

Friday night really blew my numbers, we had a social with our HS rugby team, and afterwards we sat around & had a few beers, I had a few for @ShawnM. Saturday saw our team scrimmage & social, where better beers were offered and consumed. @ShawnM, I made up for your heavy carb & beer day. ;) Sunday was better, but I discovered that the Chocolate Fat Bomb pushed me over my fat limit, in grams, only because I ate a double portion by mistake.

May 12:
3124 Calories (624 over)
Fat: 217.6 g (80.73 under) 44%
Carbs: 192.3 g (161.05 over) 29%
Protein: 176.8 g (51.8 over) 27%

May 13:
4114 Calories (1614 over)
Fat: 183.3 g (25 under) 44%
Carbs: 268.2 g (237 over) 29%
Protein: 255.7 g (131 over) 27%

May 14:
2971 Calories (471 over)
Fat: 435.9 g (228 under) 73%
Carbs: 137 g (106 over) 17%
Protein: 235 g (110 over) 10%

While I am not proud of these numbers, this is how I failed to maintain my diet over the weekend. Beer really added up the carbs, along with the buns for the bbq pulled pork, which also added carbs from the sauce. By taking on a calorie restricted diet (2500/day total), hitting my numbers is really a challenge. I may have to up my calories, as multiple places on the internet have suggested that to lose the weight I want to lose, I am way too low in calories to maintain for an extended period of time. I will look into this again, before making a change.
 
Last edited:
@Michael Scott- I feel your pain. I was doing well today until my CO took us to lunch and I had the size HUGE, the actual menu size, pulled pork sandwich, BBQ Mac and Cheese and BBQ baked beans. I'm not even going to attempt to figure the carbs. Lol.
 
May 15

Breakfast:
Large coffee with 1 cup of whole milk, 2 tbsp of coconut oil, and 2 scoops of whey protein.
579 calories/39.5 g fat/19.2 g carbs/39.6 g protein

Lunch:
Pork Rinds - 1 oz.
Beef Jerky-Peppered - 2 oz
320/11/8/38

Dinner:
Ground beef - 6 oz
Pork Rinds - 27 pieces
Pace Fire Mango Habenero Salsa - 1/4 Cup
Shredded Mexican Cheese - 1/4 Cup
915/66/6/64

After Dinner:
Chocolate Fat Bomb
270/288/6/2

For the day I consumed the following:
2084 Calories (416 under)
Fat: 404.5 g (196.17 over) 83%
Carbs: 39 g (7.75 over) 4%
Protein: 143.6 g (18.6 over) 13%

Yeah, strange eating day today. I was under on my total calories, yet I was over on all three categories. I guess I will take it, even though I would prefer the percentages to be better.

I have found that the coffee mixture is an amazingly tasty meal.

I will be having salads with canned chicken or tuna with olive oil & vinegar dressing from now on, so my evening meals will become a tad bit more substantive.
 
Maybe I'm a bit simple but I don't really understand all of your numbers.


For example, on May 15 you had:

2084 Calories (416 under)
Fat: 404.5 g (196.17 over) 83%
Carbs: 39 g (7.75 over) 4%
Protein: 143.6 g (18.6 over) 13%

If I count the macronutrients:
404,5 grams of fat come up to 3640,5 kcal
39 grams of carbs come up to 156 kcal
143,6 grams of protein come up to 574,4 kcal
All rounded up to 4371 kcal


I think I caught some other oddities in some other days as well. What do I understand wrong?
 
@Antti, the percentages and amounts I am reporting are directly from the FitBit dashboard. I'm not exactly sure why the grams and kCal amount are so different, but that's what I see on my dashboard.
 
Antti said:
Maybe I'm a bit simple but I don't really understand all of your numbers.


For example, on May 15 you had:

2084 Calories (416 under)
Fat: 404.5 g (196.17 over) 83%
Carbs: 39 g (7.75 over) 4%
Protein: 143.6 g (18.6 over) 13%

If I count the macronutrients:
404,5 grams of fat come up to 3640,5 kcal
39 grams of carbs come up to 156 kcal
143,6 grams of protein come up to 574,4 kcal
All rounded up to 4371 kcal


I think I caught some other oddities in some other days as well. What do I understand wrong?
Click to expand...

@Antti, here is a screenshot that shows my numbers from May 15.
404,5 grams of fat x 9 = 3640,5 kcal/4371 = 83%
39 grams of carbs x 4 = 156 kcal/4371 = 4%
143,6 grams of protein x 4 = 574,4 kcal/4371 = 13%

So, the percentages must be calculated as above. Maybe the app was designed to show grams instead of kCals.

upload_2017-5-16_7-46-13.png
 
The percentages look OK at a quick glance. Maybe it's just the total amount of calories that doesn't look right to me. I've never used the program so I'm not familiar with it and how it works.
 
I am really struggling with 2,500 calories a day and hitting the percentages for the Keto diet, so I am upping my numbers while I determine the best foods to intake. 35 g of carbs a day is not very many carbs, especially when my protein mix & whole milk contribute 19 first thing in the day. That left me with 12.25 (31.25 g of carbs were allowed at 2,500 cals/day) for the day. By upping my caloric intake from 2,500 to 2,800, I have a limit of 35 g daily, which I am confident I can hit and not suffer. Plus, that gives me a larger target for protein, of which I am struggling not to consume too much.

Hitting the fat limit & percentage will still require coconut oil once if not twice a day. Strange diet to undertake, but weight loss, and not strength loss is the goal, along with lowering my blood sugar numbers to the 90's on a regular basis. Maybe, once I have lost another 15 lbs or so I can lower my calories.

So, I am upping my calories to 2,800, and I am also changing my percentages to 70/8/22. I will give this a week or so, and see how I do.
 
Last edited:
That's what's good about experiments. They're short term commitments.You try them out and see what happens.
I'm on Day 10 of my meat challenge. I'm sick of only eating meat. I may have to tweak my plan.
 
May 16

Breakfast:
Large coffee with 1 cup of whole milk, 4 tbsp of coconut oil, and 2 scoops of whey protein.
819 calories/67.5 g fat/19 g carbs/39.6 g protein

Morning Snack:
Beef Jerky - 2 oz
160/2/8/22

Lunch:
Hamburger Patty
Pepperoni-6 Slices
Salami-4 Slices
Chipolte Mayonnaise-3 tbsp
928/66.1/2/35.1

Dinner:
EAS Protein Powder-3 Scoops
Coconut Oil-5 tbsp
855/73.8/9/45

For the day I consumed the following:
2762 Calories (38 under)
Fat: 209.3 g (8.48 under) 72%
Carbs: 38 g (18 under) 6%
Protein: 141.7 g (12.3 under) 22%

Today was better for all numbers. I have upped my intake to 2800 calories, with 217.78 g fat (70%), 56 g carbs (8%), and 154 g protein (22%) as my numbers to hit. This should be more sustainable. Time will tell.
 
May 17

Breakfast:
Large coffee with 1/2 cup of whole milk, 4 tbsp of coconut oil, and 2 scoops of whey protein.
739 calories/63 g fat/6.5 g carbs/35.1 g protein

Morning Snack:
Beef Jerky - 2 oz
160/2/8/22

Lunch:
2 tbsp Vinegar
1/4 cup Cucumber
1/4 cup Red Onions
3 cups Lettuce
1/4 cup Sunflower Seed
1/4 cup Broccoli Florets
2 tbsp Olive Oil
6 oz Grape Tomatoes
2 Hard-Boiled Eggs
757/64/26.1/23.6

Dinner:
I was doing better, so I had a real meal for a change.
4 eggs, scrambled
1 Roma Tomato
2 tbsp Olive Oil
2 oz red pepper
2 oz green pepper
1/4 cup shredded sharp cheddar cheese
2 Beef Hot Links
995/84.5/12.1/47

For the day I consumed the following:
2651 Calories (149 under)
Fat: 213.5 g (4.28 under) 72% (70% target)
Carbs: 58.8 g (2.8 over) 9% (8% target)
Protein: 127.7 g (12.3 under) 19% (22% target)

I came close today on my new goals. While I was over on carbs, I actually had a meal this evening. I can tweak my lunch to ensure that I can have an evening meal more often. Today's eating was far more enjoyable than before. If I lower the amount of grape tomatoes, I would be under on all my targets. My percentages were close as well, minor changes means I have a basic meal plan. I just need a few more meals that can help me hit my targets. My breakfast of coffee, coconut oil, protein powder & milk is pretty easy to have daily, so it will stay. Lunch needs more ideas, so does dinner. I will do some serious research on meals this weekend.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom