Welcome to our site.. http://i-stayfit.com.
Keto, cooking and fitness are not only a passion but a way of life for my wife and I.
One of my projects for 2017 is to document “A year of ketosis”. I had outstanding results with fat loss since I started Ketogenic diet in August 2016 so I decided to document the Good, the Bad and the Ugly..(good fats, bad carbs)
A Keto diet typically consists of the following: High good quality Fat ( around 75 -80%) Medium protein (around 15-20 %) and Low Carbohydrate ( 5%) of total calories .
My goals are simple:
1. To maintain a lean body fat. (at the moment I am currently at 10% ) I am using the Jackson/Pollock 7 point measurement system using body fat calipers. Unfortunately I don’t have access to a Dexa scan in this country.
2. Not only maintain muscle mass but to gain 5-10 lbs of solid muscle (I will be training 3 days a week with weights, 2 days will be walking for 30-45 minutes, and 1 day will be non-training.)
3. To document the process ..
So Let’s begin :
Twas the night before Keto ……..
The first thing with any diet programme was to work out my macro nutrients .. There are many available but I used Keto Diet Buddy.
After inputting the data, select your requirements. Mine for this project will be Maintanance to start the first few months .. as my goals aren’t weight loss ..
So with my calories, fats, proteins and carbs I know what my food requirements will be ..
For me around 120 is my sweet spot..
So my values are 122 g Protein ( 488 calories ) 260g Fat ( 2340 calories ) and 25 g Net carbs (100 calories ) so we have our 2928 calories.
For those who don’t know: Protein has 4 calories per gram, Carbohydrates also have 4 calories per gram and Fats 9 calories per gram ..
Tape measure in hand measurements done and logged .
I’m using the Body tracker app. Not only can I do my body fat measurements on it but also add my body measurements and weight ..
I’m not a fan of bathroom scales I only use them when calculating macros so I’ll log once a month ..(my weight was 210.8lbs this morning. )
The kitchen scales are the only ones I rely on.
So with macros calculated, weight, body measurements and body fat measured and some photos for comparison, we are ready to rock and roll.
As I had already done body measurements the night before.
First thing was to use the Ketonix ( this device measures the amount of acetone on the breath)
Saturday is my first training day.. (typically Saturday, Monday, Wednesday.)
Flat beach press,
Bent over flyes
Cable rope curls
While my training is intense it does not go over an hour .
Breakfast ( 10 AM)
Keto pancakes,bacon, sausages, bullet style cocoa (consisting of coconut milk/ butter/ coconut oil, see recipe on this site )
Protein shake ( almond milk, avocado, vanilla whey protein , cinnamon)
Pork crackling and 2 boiled eggs.
Roast chicken, avocado, and some jellies made using fresh ginger.
Snack: hot chocolate fat bomb.
This is my last meal typically done before 6 pm…
Then I will fast for 16 hours until the following morning at 10 am.
This is know as intermittent fasting (IF) so I incorporate 16/8 fasting everyday this allows me to eat my macro nutrients within an 8 hour timeframe .