Today is Sunday, July 20th, and the official beginning of my second week on the ketogenic diet! Also, it’s the beginnning of the 8th day!
To begin, I will start with numbers. A week ago I would wake up and weigh myself immediately and it was usually 186 lbs. This morning, I was 180.8 lbs. These are my measurements today:
waist(smallest point) - 35 inches
hips(largest point) - 44 inches
bicep - 12.5 inches
chest - 38 inches
I kinda threw myself into this diet without a lot of preparation or thought about my meals in advance. Because of poor planning, I ate a lot of pre-prepared foods or easy foods that I didn’t have to worry about looking up the recipe for, such as:
- fried eggs
- olive & coconut oil
- cheese blocks
- salami, chicken, hamburger, etc
- broccolli, asparagus
- coffee with butter
I’ve spent the week gathering recipes and figuring out my macros.
As for the macros, I have used a keto calculator on www.ruled.me and determined that I need to eat around 1554 calories per day. I am sometimes active and sometimes not, but more often not. I go to my gym maybe twice a week. Maybe. And yes, I pay good money to not go the gym consistently. Ha! And as for the individual macros, I am aiming for 75% fat, 20% protein, and 5% carbs. This ends up looking like
carbs per day - 19 g
fat per day - 130 g
protein per day - 78 g
I don’t count every calorie but I will estimate so I know where I’m generally falling each day. Also, if I eat too way too many calories one day, I will compensate by not eating so many the next day. Because sometimes you can’t anticipate going out to eat and such!