Alan123 Keto Diet Journal

Starting my Keto diet finaly:

Starting Stats - Age 20 Weight: 78kg/171lbs Height: 181cm/5"11 BF%: 15%

Goal - 9% BF

Diet:

Breakfast -

3x Skinless Franfurt Sausages (189g) + 2 Eggs
Cals - 555 Protein - 18.9g Fat - 51g Carbs - 7.2g

Midmorning -

300g Lean Beef
Cals - 240 Protein - 53g Fat - 3.9g Carbs - <1g

Lunch -

4 whole eggs
Cals - 296 Protein - 26.6g Fat - 21g Carbs - 0.6g
100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g


Afternoon -

Oven cooked Skinless Chicken Breast
Cals - 300 Protein - 60g Fat - 4.5g Carbs - 0g

------------------workout------------------
Right After workout -

Protein Shake
Cals - 240 Protein - 48g Fat - 5.1g Carbs - 5.4g

Dinner

3 whole eggs
Cals - 202 Protein - 19.95g Fat - 15.75g Carbs - 0.45g
100g Shoulder Picnic Bacon
cals - 152 Protein - 12.6g Fat - 10.2g Carbs - 2.6g


Totals -

Fat - 121.65g
Protein - 251.65g
Carbs - 18.85g
Cals - 2137



Training Schedule -

Monday - Weight Training
Tuesday - Muay Thai
Wednesday - Weight Training then cardio or Muay Thai
Thursday - Wrestling + shooto + jiu jitsu
friday - Weight training + cardio
saturday - cardio
sunday - rest or light bag drills

Day 1:

Stats: Age:20 Height: 181cm Weight: 78kg

Breakfast at 6am - Switched My lunch and breakfast meal around easier to cook at the time. Had 3x Sauages as 2 whole eggs

Start work -

Mid morning at 8am - Had 300g Lean beef

Lunch at 12pm - Had 4 whole eggs with 100g Bacon.

Around the 2pm-3pm mark i was feeling really bad i dont know if its because its my first time being on the keto diet. Its not so much the feeling of hunger its just felt sick.

5pm home from work - 1x Chicken breast + 2 spoons All Natural peanut butter (i was in a rush to go to muay thai training so just ate quickly peanut butter)

8.30pm - back from training - had 2 whole eggs and 200g bacon

Other then that my day went alright with the diet. It probably has to be because its my first day thats why i was sick.

Day 2:

Stats: Age:20 Height: 181cm Weight: 78kg

Breakfast at 6am - 3x Sauages as 1 whole eggs

Start work -

Mid morning at 8am - Had 300g Lean beef

Lunch at 12pm - Had 4 whole eggs with 200g Bacon.

4pm home from work - 1x Chicken breast + 2 spoons All Natural peanut butter

Did training + 30-min cardio - Right after it had 2 scoops protein shake

8.00pm - had 3 whole eggs and 200g bacon

Today wasn't so bad. I got hungry a bit through out the day and wanted to eat more but didn't.

Training today was -

Barbell Bench Press - 3x 10, 10, 6
Incline Dumbell Press - 3x 10, 10, 6
Decline Barbell Press - 3x 10, 10, 6
Dumbell Flys - 2x 10, 10
Cable Incline Flys - 1x 10
Skull Crushers - 3x 10, 10, 6
Single arm pull downs - 3x 10, 10, 10
Dips - 1x 10

Then did 30min Moderate Pace cardio on bike