Keto - The Return

[Phaedrus49er]

Diet

Protein: 863cal (216g)
Carbs: 65cal (22g, stupid cabbage)
Fat: 1474cal (164g)
Total calories: 2450

A little heavy today, but my (accidental) goal is to slowly lower my total daily caloric intake a la the Velocity Diet article at T-Nation. I think it's subliminally affected my mind [img]smile.gif[/img] Using the formula presented there and a 210lb guesstimate body weight, my target min/max daily caloric intake would be 1500cal/1800cal (lower end on non-training days, higher end on training days). I may also attempt a straight-through keto this weekend, though if a co-worker has his way, and another co-worker has her way, there will be alcohol and pub fare consumed this weekend. I figure if I'm good and clean the rest of the time, I'll be back in keto pretty quickly next week (perhaps even by late Monday).

NOTE: I will NOT be replacing most of my meals with MRPs. I WILL continue to eat solid foods, and a lot more raw veggies may come into play as I look to stave off any hunger pangs that may occur.

Training

Boiled and peeled a half-gallon pot of shrimp Rob, I promise I had every intention of washing the dishes, but the shrimp took precedence. I'll do them sometime this weekend...

[K-Court]

Better than ballroom dancing, I suppose ... or rather DanceSport as it apparently is now called by those wanting to add it as the Summer Olympics equivalent of ice dancing.

[Phaedrus49er]

Originally posted by K-Court:
Better than ballroom dancing, I suppose ... or rather DanceSport as it apparently is now called by those wanting to add it as the Summer Olympics equivalent of ice dancing.

Ya know, if they can promote curling and ballroom dancing as "sports," then laundry folding would at least be PRACTICAL.

Edit: Along those very same lines...
The Top 10 Rarely Watched Winter Olympic Events

10) Disco Ice Skating.

9) Snowmobile Destruction Derby.

8) Ice Whittling.

7) The Frozen Nasal Hair Pull.

6) Ski Jump over the most cars and buses.

5) Ogling.

4) Synchronized Dish Washing.

3) Anatomically correct Snowman building.

2) The Cross Country/Rifle Shooting/Prisoner Manhunt.

1) It just sounds painful...Nude Luge.

[K-Court]

Nice one. And you're right, number 1 sounds all too painful. Talk about freezer burn. I thought no. 10 was real! D'oh!

Now what's the deal with you raggin' on curling??? Them's fighting words when you're talking to a Canadian, y'know! Gheesh. The Mounties are on their way ....

[Phaedrus49er]

Eh? Ya seh somethin' ya freakin' hoser?

[Phaedrus49er]

So it appears that my now-usual Friday evening run has, for this week at least, become a 7:30 Saturday morning run with an unknown number of people. My running partner and her roommate are toying with trying a half-marathon in November (realistically, they have a long way to go to reach that level of fitness, but more power to them), and supposedly there's a group of people getting together for a run. I have no interest in a half-marathon even though they're trying to get me to train for it with them. I'll run my usual five miles once or twice a week, but double-digit mileage doesn't quite agree with me. No partying for me tonight, and of COURSE I don't have to work in the morning (hence I can run) *sigh*

[Phaedrus49er]

Diet

Protein: 824cal (206g)
Carbs: 51cal (13g)
Fat: 1293cal (144g)
Total calories: 2222

Nice and low today. I have a feeling hitting that 1500-1800cal/day range is going to be a bear. Thank goodness for baby spinach and olive oil (instant salad).

Training

4 supersets, 90RI
--50lb sandbag overhead walking lunge, 50ft: x, x, x, x (all rounds completed)
--chin-ups: 5, 4, 3, 2

Now, there's strength, there's endurance, and there's strength endurance. Holy geez, man, I felt like I was back at wrestling practice again. The OH walking lunges reminded me that I haven't lunged in awhile (had psychadelic flashbacks to the MSWE ), plus they taxed my shoulder stability and endurance (my triceps got hit, too, trying to keep the load up and back in a near-lockout).

I threw the chin-ups in there because the original plan (from CrossFit 7/21/05) was to do the lunges supersetted with 21rep burpees, but of course, it's raining for the first time in a week. I can easily get the ceilings in my place, so jumping was out. I guess I could've done squat thrusts, but I want to put at least one pulling motion in each workout. I also don't know if there's someone next door (I live in a duplex), and I'm sure the sounds of my screaming and heavy thuds on the floor could give someone cause enough to call the cops [img]smile.gif[/img]

Tomorrow morning, some random five-mile run at 7:30. Man, the things I do for social fitness...

[Phaedrus49er]

Diet - N/A

I will maintain a protein-heavy keto through 2pm today, after which I'll blow it for the rest of the evening, then resume ketoing in the morning. No way I'm skipping Chicago-style hotdogs and homemade ice cream on the show today and possibly awesome pub food tonight [img]smile.gif[/img]

Training

Total time: 60:00
Time in zone (208/164): 47:00
Avg HR: 174
kcal/fat:1236, 25%

So the run this morning was for people training for a half-marathon in November. Today, they did five miles in 4min on/1min off intervals. I jumped in the 12:00 group, which worked out pretty well, though there were times I felt like I was going a little too slowly (actually ended up catching the other 12:00 group about a 1/4-mile in front of us about halfway through). It was awesome running with a huge group of people instead of alone or with one or two other people, not to mention it was overcast and about 75F for the first time in almost a month.

The kicker was when I showed up, a couple other guys walked in with me, and the first thing I heard over the low talking of about 75 people was, "Hey, look! We have boys this time!" I think I'll be trying to take Saturday mornings off work from now on

[Phaedrus49er]

Diet

Protein: 929cal (232g, ouch)
Carbs: 52cal (13g)
Fat: 1525cal (169g)
Total calories: 2549

Not bad if I were shooting for my old max of ~2700cal/day. I'm going to be doing a lot of soul searching these next couple days as I try to get down to the 1800cal/day ceiling.

Training - "Zero point zero"

On a completely unrelated note, my godfather died Thursday night, so I went to his funeral today. I'm not a religious person by any stretch nor am I much for sentimentality, plus he'd been battling strokes and dementia of late, so the whole production wasn't a huge deal to me. Death is as much a part of life as birth and should be celebrated as such. I hadn't seen him in almost fifteen years due to my parents divorcing (long story, need beer for that one). I'd heard he was in a nursing home and then a hospice, but I never took time to go see him. I don't know if he'd remember me anyway in his recent mental condition.

In a brief recollection, he taught me:
--how to curse (he was a truck driver)
--how to hold court (he could talk for HOURS on end... and did... and it was interesting)
--how to bite my nails (still to this day)
--how to drink beer (I was 3 at the time)
--how to spit watermelon seeds (and that swallowing them made a watermelon plant grow in your stomach)
--how to hold a flashlight so other people could work under car hoods after dark
--how to ride a lawn mower with my feet propped up over the steering wheel (which made a great "table" out of his stomach for holding a beer and a sandwich)
--how to be content and even happy despite being away from family and friends for long hauls that could take weeks or months (something I struggle with)

For the first time, I was part of a funeral procession, and I was mildly touched by what I've found to be a purely Southern practice: oncoming vehicle traffic stops as the procession passes. I've always been annoyed at having to stop for others I've passed, but to see countless people stopping their cars or standing out on their porches out of respect for someone they never knew reminded me of just how old the New South still is and hopefully will continue to be.

That reminds me... I owe him some Budweiser. See, him teaching me to drink coincided with my doctor's orders to urinate more (forget why exactly), which literally meant a prescription for beer. I had a habit of waiting for him to open a bottle and set it on the coffee table while he got to talking. As soon as that happened and he wasn't paying attention, I'd swipe the bottle, chug it behind the couch, then slip it back onto the coffee table without him noticing. Needless to say, he came up empty-handed more than a few times. I wonder how the curators at the gravesite would react to a six-pack of longnecks sitting in front of a headstone [img]smile.gif[/img]

[Phaedrus49er]

Diet

Protein: 801cal (200g)
Carbs: 67cal (17g plus a few cups of mixed veggies)
Fat: 871cal (97g)
Total calories: 1785 BOO-YAH!

Green tea and coffee kept me going early, but I guess the lack of calories caught up with me by evening because I was sucking hard, and I'd put off working out to get some computer work done (check me out in all my glorious ignorance of Linux here ). However, I figure that if I veer toward the higher end of the 1500-1800cal/day range, that'll force me to get SOME kind of training in that day. At any rate, it was rough going today. Might have to drag out the last sealed bottle of MD-6 in existence before long. [img]smile.gif[/img]

Training

4 sets with 120RI:
--100lb sandbag deadlift: 8, 8, 8, 6

Yes, that's all because that's all I could handle. Now, 100lbs seems puny for a deadlift for a lot of us, myself included. However, consider:

--a free weight setup with a small gripping point (the bar) and the rigid balance of weights (if you loaded the properly and remembered your collars if the bar happened to be recently oiled, not that I'd know anything about that.........)

--a sandbag setup involving a small, roundish, dense, and PLIABLE mass that has me in just-less-than-ideal form, slightly rounding my back just so I can reach around and lock hands, not to mention the wider-than-normal stance just so I can get the weight to the ground to complete each rep.

I also performed the reps in as explosive a fashion as safety allowed. I certainly don't mean to sound like I'm making excuses here, but this kicked my butt. I think this will adequately substitute for Atlas ball lifts someone else was mentioning elsewhere.

Time to go polish off the rest of my day's rationing of shrimp and veggies.

[Phaedrus49er]

Uh... um... hmmmm... so I'm registered to run a 5k on Saturday morning:

Carolina Panthers Blue Points 5k Road Race

No reason other than I weekly run five miles fairly decently (meaning I don't have to stop to keep from dying), and instead of hooking up with the marathon trainees that morning, I'll do this instead. Being completely unfamiliar with competitive running, what kind of times are generally posted? I jogged with the 4:00/mile crowd last Saturday for five miles of 4/1 intervals without much of a problem.

My only real goal is to not come in last place. Being registered in the Clydesdale category (males >185lbs), I'm hoping to actually have a shot at getting something more than a t-shirt [img]smile.gif[/img] I'll be running (shorter and/or intervals) tomorrow and/or Thursday just so I'm not coming off a week of not running when the race starts.

[gobbla]

some people are probibly going to hit close to the 15min mark...ya feeling up for it?!!

good luck to ya! no shame in a t-shirt [img]smile.gif[/img]

[Phaedrus49er]

15 minutes?? As in close to a 5min mile?????? Man, I hope there aren't that many over-185lb people because I sure as hell doubt I'll be competitive in my 25-29 age range

[gobbla]

it depends on how many people are there and the level of competition...but yeah...people are fucking nuts.

year before last my buddy asked me to do a half marathon with him...so three months of gut wrenching training later we go...do GREAT for us (9min miles when we were training at 10 and it was 3 more miles than I ever ran before)...and then found out the winners avg pace was something like 6:04 give or take a few seconds.

ass holes, I've only ran a sub 6 min mile ONCE in my life and that was ONE mile...these bastards did it for 13!! STRAIT!!

fuck it...I'm going to eat some ice cream and pout.

[Phaedrus49er]

Yeah, I read up on your half-marathon thread in the Running forum. Crazy stuff. Oh well, like I said, no looking like an ass and no finishing last, and I'll be content. Pass that Chunky Monkey over here...

[Lost Dog]

I was just looking into trying a 10k. I've jogged that far before, but I'm wary of coming in last... There are a couple coming up around here. But, the one I'm interested in is on the Marine Base and mostly offroad with a steap hill to contend with.

There's also a Marine Corp Drill Instructor 3k Obstacle Run, that I want to do. That sounds like fun.

If I do okay in these, there's a 10k with obstacles at the Army Mountain Warfare Training Center (8,000 feet up!). It's next year. May, I think.

[gobbla]

don't worry lost dog, there are all shapes and sizes out there, you'll be fine.

Obstacle courses are fun. just as a word of caution though...if you the opprotunity to do the low crawl...pass. it sucks, esp if you're doing it right where no part of your body leaves the ground at any time.

[Phaedrus49er]

Wow, military-sponsored obstacle course runs. That sounds too cool, though I'm sure it sucks big ones while running them.

[Phaedrus49er]

Diet

Protein: 834cal (209g)
Carbs: 37cal (9g plus some mixed veggies again)
Fat: 876cal (97g)
Total calories: 1793

Dude. Seriously. Today. Sucked. Big. Time. Hungry almost all day. Protein just isn't as filling as fat (duh). Tomorrow should be okay since I'll be at work all day again, but Thursday? With nothing between me and the kitchen but about 30 feet of hallway? Maaaaaaaaaaaaaaaaaaan......... ..

Training

4 supersets with 120RI:
--100lb sandbag squats: 10, 10, 10, 10
--10sec negative chin-up: x, x, x, x

I shifted 50lbs of sand to each end of the duffel bag and lifted from the middle. Voila, semi-equal weight distribution. Granted, the squats were tough with (again) the unconventional load points (held them like two Swiss balls on my shoulders with the extra fabric across the back of my neck, looks pretty badass, I'll have to take a picture somehow). However, the toughest part was getting the weight from the floor to my shoulders. Holy shit, man, that's going to be my full-body workout on Friday, just picking up and putting down that particular weight. I can't describe the movement very well, but it's kind of a corkscrew deadlift with an assisted one-arm hang clean. Hell, I don't know. It rocks, though.

[Phaedrus49er]

HOLY SHIT! What do I find in my inbox when I get home from a meeting tonight? Someone bought me two belated birthday presents: Gourmet Nutrition and Stella's Kitchen. SCORE!

Too bad I won't be using them for awhile, but at least it'll be some good reading. I'm running out sometime this week to get these suckers made into hard-plastic-covered, spiral-bound hard copies [img]smile.gif[/img]

[K-Court]

Originally posted by Phaedrus49er:
Eh? Ya seh somethin' ya freakin' hoser?

Nice to see Canadian "culture" has made it abroad ...

[K-Court]

Ben, haven't checked in for awhile, so was just catching up on your log and read the post about your godfather - sorry, man. However, oddly, your post made my morning. Your memories brought a smile to my face - what a great legacy he left you (well, except the nail-biting thing ... a bad habit I share with you - perhaps a Smith thing ... [img]smile.gif[/img] ). Anyway, he may be gone, dude, but clearly he's part of you still. Thanks for sharing.

[Phaedrus49er]

You insult the word "culture" by using it to describe Canadian society??? [img]tongue.gif[/img] Yeah, he was a good one.

Diet

Protein: 828cal (207g)
Carbs: 12cal (3g plus some veggies, holy cripes!)
Fat: 841cal (93g)
Total calories: 1730

Hunger pangs not quite as bad today, though I was busier at work today, so that kept my mind off eating. I have tomorrow off after the morning show, so I think I'll take a nice long bike ride to keep me occupied (and no, not the bike you pedal) [img]tongue.gif[/img]

Training

Total time: 21:34
Time in zone (208/164): 16:49
Avg HR: 174
kcal/fat: 444, 25%

Interval training in preparation for Saturday's 5K:
--10min walking warm-up
--4min run, level ground @ ~75%
--1min walk
--4min run, level ground @ ~75%
--1min walk
--2min run, slight incline @ ~85%
--1min walk
--2min run, slight incline @ ~85%
--3min walk
--2 block sprint intervals (sprint a block + walk a block = 1 rep)
--5min walking cool-down (partially included in total time)

I was struggling to two regards. First, right from the outset of running, my right soleus (thank you Strength Training Anatomy) developed a dull, moderate pain independent of flexion or extension. It was just there, and I didn't feel comfortable going 100% on it (even my block intervals were only 90-95%). Second, I was just gassed from the extended keto. I think I'll do a full 24 hours of carbs starting Friday afternoon prior to the race, wake up with a carby MRP before, then a PWO or other high-GI carbs after, plus a pizza/pasta/bread meal that afternoon. If I stay in on Saturday night, I'll resume the keto diet then. If not, then Sunday afternoon [img]smile.gif[/img]

[gobbla]

be sure that you drink a butload of water on thurs-friday. that's when the biggest part of your hydration is going to happen. that way you can have a decent meal and a smaller liquid load before your race so you're not pushing 90% with any more than necissary sloshing around in your belly.

[Phaedrus49er]

Will do. Any suggestions for morning-of-race nutrition other than an MRP?

[gobbla]

stick with foods you're used to eating. wouldn't go heavy on the coffee or other stimulants (might make ya need to poop). milk might curdle on ya.

other than that you're good to go!

[Phaedrus49er]

Hmmm... I'm used to a 3-egg omelet, but I don't think that'll help me any. Maybe just that MRP and a cup of green tea early in case of any unexpected, um, conflicts in digestion [img]smile.gif[/img]

[Ethel]

If I stay in on Saturday night, I'll resume the keto diet then. If not, then Sunday afternoon [img]smile.gif[/img] [/QB]

How long does it take you to get into ketosis.

Do you monitor that? How many carbs will put you out of ketosis.

I can get into Ketosis, without excersise in a day and 1/2. If I execise, I can get there within a 24 hours period. I can have 70 carbs and if I exercise, maintain ketosis everyday.

What about you?

[Phaedrus49er]

Depending on how hard I train, 24-48 hours if my diet is dead-on. I monitor my condition with ketostix (available at any drugstore). Being highly carb-sensitive due to a previous life, I've been kicked out of keto on as little as 50g of carbs, though if I train hard that day, I can sometimes get up to 100g without falling out.

Diet

Protein: 839cal (210g)
Carbs: 20cal (5g)
Fat: 634cal (70g)
Total calories: 1546

Now, considering this was an off day for me, I wanted to stay toward 1500cal according to the calculations based on the Velocity Diet (210lb BW, 1500-1800cal/day range). However, as you can see, my fat intake seems a bit low. That combined with the extremely low calorie intake makes me wonder if long-term use of this diet would actually promote fat retention, regardless of training method. Since I'm only testing it out for this week most likely, I obviously haven't noticed any visible changes in my body composition. I can say that my energy levels are in the basement, and it takes a good kick in the pants from coffee, green tea, and perhaps an ephedra pill to get me to a point where I can effectively train a couple hours later.

As the article says, this diet is BRUTAL, especially considering that the average caloric intake on this regimen is nearly 1500cal/day below my maintenance intake levels (I was hitting around a 500cal/day keto deficit before). Hunger pangs have given way to lethargy, and I've wanted to sleep more during the day than usual (just took a three-hour nap this afternoon for no real reason). I know the article allows for more carbs, but given the order of macronutrient importance (protein, fat, carbs), I'm actually below my daily target of ~100g of fat (or half my bodyweight).

This is certainly a learning experience, and though I'm sure that Chris Shugart has some solid reasoning behind this particular diet setup, I think I'll be going back to the traditional Lyle McDonald ketogenic diet next week. As for this weekend, you bet your sweet ass I'm going all-out. Following my full-body training session tomorrow afternoon (see Tue Aug 2 2005 for details), I'm probably going to walk over to the pizza parlor a couple blocks away and have a pizza--yes, one whole pizza, probably a half-and-half of BBQ chicken and spinach/tomato/ricotta. Then I'll have an MRP before the race Saturday morning, go home, shower, then go back and have another pizza--yes, one whole pizza, then go out drinking and eating all sorts of bar food that night, recover on Sunday, and resume regular keto Sunday night.

Training - ~2hr bike ride

[Ethel]

I'm up in the air with ketosis.

My husband can be taking in less carbs under 20 carbs for days and NEVER go into Ketosis. Me on the other hand can have about 70 and remain in slight ketosis. I used the ketostix too. But I haven't done ketosis for awhile. I can't keep with the "diet" its just really hard for me.

It truly is impressive how are body reacts when we change the nutrition.

Well good luck, don't go overboard with the pizza. Oh and happy belated birthday.


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