Michael's Keto Log

[Michael Scott]

June 20

Day 2

Breakfast
20 oz Coffee
2 scoops Protein Powder
2 tbsp Coconut Oil
1 tbsp Creamer, Sugar Free
430 calories/31.5 g Fat/7 g Carbs/0.5 Fiber/6.5 Net Carbs/30.4 g Protein

Snacks
Almonds
Orange
Beer - 2
648/19/58.6/6.9/8.7

Lunch
Spicy Chicken Salad
258/4.4/19.7/2.4/17.3/32.3

Dinner
Steak Sandwiches - 2
868/44.6/52/2/50/57.7

For the day, I consumed the following:
2204 Calories (196 under)
Fat: 99.4 g (33.83 under) 54% (50% target)
Net Carbs: 125.5 g (35.6 over) 23% (17% target)
Protein: 129.1 g (20.9 under) 23% (33% target)

I did some research last night, and 60/15/25 seems to be the numbers I want for now. I will work my way down in carb consumption to hopefully 50 g a day. Why the change? I read a couple reports that stated that low carb intake is better for Type 2 Diabetics. As much as I do not care for the high fat, low carb eating, it will be a benefit to me in the long run.....So, I will modify the keto diet slightly, to 60% Fat, 15% Carbs, and Protein 25% from the targets above.

 

[Michael Scott]

June 21

Day 3

Breakfast
20 oz Coffee
2 scoops Protein Powder
2 tbsp Coconut Oil
1 tbsp Creamer, Sugar Free
430 calories/31.5 g Fat/7 g Carbs/0.5 Fiber/6.5 Net Carbs/30.4 g Protein

Lunch
Parmesan Baked Cod
Steamed Vegetables
Strawberries
449/12.8/12/52.7/30.9

Dinner
Steak Salad with extra sharp cheddar & chipotle & jalapeno salsa
769/54.1/3.4/7.3/57.4

For the day, I consumed the following:
1648 Calories (752 under)
Fat: 98.5 g (61.5 under) 59% (60% target)
Net Carbs: 51.1 g (38.9 under) 12% (15% target)
Protein: 118.6 g (31.4 under) 29% (25% target)

I was a little hungry after dinner last night, but nothing to break the diet over, plus, not having tortilla chips with the salsa was weird. Overall, I was never starving for the day. I think I can eat like this. I will miss fruit, so I will be looking at lower carb fruit like berries, but I will miss the bananas.

 

[Strong Rick]

nice work Mike.
looks like you are settling in and figuring it out.

 

[Michael Scott]

June 22

Eating went very well today, until dinner. Right after work I went home & hit my kettlebells, then I had to change to go run practice for the rugby team. The team was going to a local bar for a couple of beers afterwards, and asked me to come along. They serve food, so I went. When I go there, they serve italian foods, so my carbs went through the roof, and I enjoyed every bite & drink. With tomorrow being an off day, I will have to closely watch my macros, but I will be just fine.....

Breakfast
20 oz Coffee
2 scoops Protein Powder
2 tbsp Coconut Oil
1 tbsp Creamer, Sugar Free
430 calories/31.5 g Fat/7 g Carbs/0.5 Fiber/6.5 Net Carbs/30.4 g Protein

Lunch
Bruschetta Tilapia
Carrots
Strawberries
Pineapple
503/16.9/72.2/7.8/72.2/24.4

Dinner
Italian meat sub
French Fries
Rebel IPA
1629/38.8/159.1/9.7/149.4/25

For the day, I consumed the following:
2562 Calories (162 over)
Fat: 87.2 g (72.8 under) 40% (60% target)
Net Carbs: 220.3 g (130.3 over) 44% (15% target)
Protein: 79.8 g (70.2 under) 16% (25% target)

While I am a little embarrassed to see the final numbers for the day, I have been under my caloric intake numbers for 5 days in a row leading up to dinner last night. Breakfast & lunch were even good numbers, coming in under 1,000 total calories today. I can eat like this, 400 calories for breakfast & lunch, and a more sensible dinner.

 

[Strong Rick]

Rebel IPA

what do you think of the Rebel IPA?
I'm more of a "Bud heavy" guy myself and sprinkle in some bourbon from time to time but im very hit and miss on the IPA's...

I think the Rebel is one I enjoy... is that the one with the green fist on the can?

 

[Michael Scott]

I really enjoy the Rebel IPA, and I also enjoy the Summer Ale that Sam Adams makes. I am more of a scotch drinker than bourbon......

This is the Rebel IPA Label.


You are probably thinking of Anti-Hero brewed by Revolution Brewing.

what do you think of the Rebel IPA?
I'm more of a "Bud heavy" guy myself and sprinkle in some bourbon from time to time but im very hit and miss on the IPA's...

I think the Rebel is one I enjoy... is that the one with the green fist on the can?

 

[Michael Scott]

June 23

For the day, I consumed the following:
2264 Calories (136 under)
Fat: 23 g (137 under) 27% (60% target)
Net Carbs: 58.6 g (31.4 under) 31% (15% target)
Protein: 80.9 g (69.1 under) 42% (25% target)

Fantastic eating day as far as I was concerned. I had good meals, and healthy choices all day.

June 24

For the day, I consumed the following:
2693 Calories (293 over)
Fat: 88.3 g (71.7 under) 43% (60% target)
Net Carbs: 122.6 g (32.6 over) 26% (15% target)
Protein: 141.6 g (8.4 under) 31% (25% target)

Today's numbers would have been better if I had not gone to the birthday party for one of my dart league friends. A few beers, and empty carbs show up big time.

June 25

For the day, I consumed the following:
1968 Calories (438 under)
Fat: 100.1 g (59.9 under) 49% (60% target)
Net Carbs: 67.4 g (22.6 under) 15% (15% target)
Protein: 163.4 g (13.4 over) 36% (25% target)

Busy day, meals were decided quickly, and eaten the same way. I have started eating romaine hearts instead of tortillas. They are small, and take some work, but the difference is noticeable. Both in my numbers, and the amount of food I take in during meals.