The day before - 29th December 2017 – Trying to devise my diet today to match the macros is much harder than I thought! Not the bringing down of the carbs, but the bringing down of the protein! The portions are going to be tiny too, being that per gram of fat is over double the calorific value of carbs and protein. Everything is tiny!
So, here’s a few things about me. Ok, so I have the constitution of an ox. I eat anything. I have no intolerances. No allergies, I never get stomach bugs and I can’t remember the last time I was physically sick for any reason. I sometimes occasionally get water retention, particularly with too much sodium (but I am also a girl of course, and we do tend to 😉) So, I’m not doing this to fix anything. I have very good skin, super shiny hair, and I sleep like a log, because I am fit and healthy and drink 2-4 litres of water a day. Cholesterol, blood sugars, blood pressure and all that jazz is all bang on. I get them all checked regularly. My moods are consistent, I am never lethargic and rarely tired till bedtime. I have an enthusiastic outlook on life most of the time and can be hyper-active at times.
I don’t drink alcohol or smoke and I workout pretty much every day, sometimes twice a day. I always eat 5 – 6 small meals a day, normally on macros of 50/30/20 (Protein/carbs/fats) and I know this works for me. I have lived like this for about 5 years or so.
But fat burning can be hard for me. Being 46 years old also makes it a little tougher. I am aware that calorie deficits, extra cardio and consistency in any diet works. But you do also loose an amount of muscle through dieting. Especially long-term dieting like I often do.
I normally eat off season 3000 – 3500 calories a day. I can burn these easy each day, and a little extra calorie intake to grow off season is what I want. I look at my Garmin today and calories burnt is 3913. However, today was an extra busy day.
I am researching ketosis to see if a shorter diet with more effective fat burning will work for me as a body builder. Loosing less muscle during the diet, and achieving lower bodyfat percentages. And a little less cardio. As opposed to long slow diets with hours of cardio. I also have stubborn bits of body fat that likes staying were it is. So, is it quick? Is it more effective? Will I feel better mentally? Will I feel less hungry? All this should happen during this keto diet. Bought on by the ketosis effect.
The keto diet I have put together will be based on around 2200 calories per day. Macros goal is 70/20/10 (Fat/Protein/Carbs). With exercise there should be weight loss. 66/26/8 is where I’m at with macros. Which is the best I could do for now! See my diet below -
This no doubt will be tweaked in over time if I don’t like combinations, or get bored and so on.
I have bought my Ketone strips to check ketosis is happening and when, and my MCT oils to add to food.
So, tomorrow morning is food prep for the week, and first taste of the days menu. Wish me luck!
Day 1 - 30th December 2017 –
I had a good feast at my dad’s Christmas buffet yesterday, and the last piece of my homemade pumpkin pie. My muscles are very glucose full today. I did my weigh in knowing that I am fully loaded. So, my stats today were –
Weight – 75.3 kg / 11st 12lbs
Height – 5 ‘6 / 168 cm
Body Fat – 22%
Muscle Mass – 53.5kg / 8st 6lb
Water % - 61%
Visceral Fat - 4
I always find with Tanita scales that when you are carb loaded your bodyfat % improves because your muscles are full, so it reads less than usual, because there is less mass to read between muscle and skin. You feel tighter. So, I predict, that as my muscles depletes of glucose, my muscle mass reading will drop considerably, resulting in my bodyfat reading going up, as it reads more mass between muscle and skin.
This can be a head wreck. But if you have to understand your body changes dramatically with what you are eating every day. I’ve got the softer look to look forward to. Oh joy. That will be tough.
I hope this will level out when the body fat drops, and should become more consistent.
First Ketosis strip done, the obvious was read i.e. negative keytone reading
Food wise? The breakfast was nice. Although I’m used to a much sweeter start. I am considering turning this into a shake. Adding some water and sticking it in the Nutri-bullet. There was lumps of coconut oil and peanut butter. I think those flavours mixed together better will make it tastier blended. Along with a cup of coffee.
The omelette was delicious! Ooof the full fat extra mature cheese was gooey lushness! Lots of water, and a ginger and lemon tea.
And the Chicken, Pecans and Broccoli meals 3 and 4 were also really tasty. The broccoli I baked with Piri Piri salt and smoked paprika. With the oils too, I was surprised how much I enjoyed it!
And then meal 5 was Piri Piri Mackerel with Longley Farm Full Fat Cottage Cheese and half an avocado. This worked so well. Real happy with the plan so far!
And lastly – The Sardines in olive oil with a whole hunk of mixed cabbage, with lemon and lime paprika seasoning. An old Favorite of mine that I left in. I have this as my last meal of the day through this years show diet and onwards!
So, this is my food for the next week at least. I am very happy with my choices.
Even after day one I have been feeling the effects of changes to my diet. I haven’t stopped weeing! 4 litres of water (which is about my norm anyway) and salting most meals to, but am back and forth to the loo all day. And not just number 1’s, …number 2’s hasn’t stopped either, which is actually very unusual for me. I’m normally once a week due to a twisted colon! So, this could be a good side effect that I hadn’t thought of.
I have noticed a very oily face! Worrying, as could instigate spots? But I’ll just keep an eye on that.
There is a number of side effects that could happen. I am aware of these, and will keep an eye out. Click the link to find a list.
So, there we are day one over. I’ll report back in a few days.
Oh and Happy New Year!!