My first cutting diet

[Lexie1989]

avocados? il look around but i think those are pretty expensive here. will check tho and see if i can pick up some decently priced ones from the market. i got some flax oil in the fridge but stopped taking that for now cos i heard it can be bad for you.... will be going to pick up some natural peanut butter, ground beef and almonds today yummy... i think the biggest challenge now is trying to hit my required protein intake AND fats without going over my caloric limit and staying in that deficit. im taking AT LEAST 1g protein per pound bodyweight for now so i guess i shld be happy with that to work from

i still feel really good and mentally alert too (i used to experience very bad crashes whn i diet)... ive even been able to increase my lifting poundage for certain exercises

 

[3J]

nice.. keep me posted

 

[Lexie1989]

oh one more thing 3J... this is pretty embarassing....

im currently hving very bad constipation since switching over to keto...
ive started taking more veggies as per your advice... lots of broccoli and celery (im OVER the 20g carb limit now, but all from fibrous veggies and absolutely, completely no starches). i may even start supplementing with psyllium husks.

dont think my fats and oils are too low anymore either cos im hving my evoo, fish oil, PB etc and that amounts to an average of 60g fats per day.

as for water... i dont think im dehydrated cos i drink loads and am going to the bathroom very frequently. more than once every 30mins sometimes!

i tried to use some senna tea to "get it all out" of my system... but that didnt go down too well - i wound up with extreme stomach pains for a good half of the day, was vomitting fluids, and some diarrhea.

ugh dont know what to do and dont want to rely on laxatives. been doing some searches on google but cant find a solution. This CANT be normal, can it? any advice?

 

[3J]

oh one more thing 3J... this is pretty embarassing....

im currently hving very bad constipation since switching over to keto...
ive started taking more veggies as per your advice... lots of broccoli and celery (im OVER the 20g carb limit now, but all from fibrous veggies and absolutely, completely no starches). i may even start supplementing with psyllium husks.

dont think my fats and oils are too low anymore either cos im hving my evoo, fish oil, PB etc and that amounts to an average of 60g fats per day.

as for water... i dont think im dehydrated cos i drink loads and am going to the bathroom very frequently. more than once every 30mins sometimes!

i tried to use some senna tea to "get it all out" of my system... but that didnt go down too well - i wound up with extreme stomach pains for a good half of the day, was vomitting fluids, and some diarrhea.

ugh dont know what to do and dont want to rely on laxatives. been doing some searches on google but cant find a solution. This CANT be normal, can it? any advice?

doesn't sound like its from your diet imo.. iv never heard of someone having such an issue.... not in the context of dieting..

stool softener would prob be your best choice...

are u steaming that brocoli?

 

[Lexie1989]

hmm ok. read on some low carb forums that u can get constipation the first time you eliminate the starches and stuff... maybe cos its the first time im eliminating carbs so drastically and have cut a good portion of my veggies too in the first week.

i dont steam the broccoli... i just scald it so its still crunchy. dont think its the problem tho - ive always had my broccoli very raw.

 

[3J]

well work with it.. keep your veggies up... there are certain veggies u should stay away from ..

off the top of my head

carrots
peas
corn..

well, anything thats starchy.. lol

just work with it.. everyones body is difff.. when i go keto i dont get constipated.. iv never had anyone iv helped complain about itt

 

[Wonderwoman82]

oh one more thing 3J... this is pretty embarassing....

im currently hving very bad constipation since switching over to keto...
ive started taking more veggies as per your advice... lots of broccoli and celery (im OVER the 20g carb limit now, but all from fibrous veggies and absolutely, completely no starches). i may even start supplementing with psyllium husks.

dont think my fats and oils are too low anymore either cos im hving my evoo, fish oil, PB etc and that amounts to an average of 60g fats per day.

as for water... i dont think im dehydrated cos i drink loads and am going to the bathroom very frequently. more than once every 30mins sometimes!

i tried to use some senna tea to "get it all out" of my system... but that didnt go down too well - i wound up with extreme stomach pains for a good half of the day, was vomitting fluids, and some diarrhea.

ugh dont know what to do and dont want to rely on laxatives. been doing some searches on google but cant find a solution. This CANT be normal, can it? any advice?

I had the same problem and assumed it was when I cut out my carbs, but I've found that my cause is when my calories are too low. It seems that my body just completely slows and shuts down

I add psyillum husk to my shakes daily

 

[JamieOleBoy]

How's your water intake? Could be your constipation problem..

 

[Wonderwoman82]

I've always taken in an abundance of water daily

 

[Lexie1989]

thank you everyone for the input!
i take LOTS of water everyday... im guessing about 6-7 liters easily gauging from how often i refill my bottle. i go to the bathroom very frequently too! so often that is annoying sometimes lol

anyways im gonna post up some more examples of my diet now... this 2nd week of depletion is starting to feel hard. im beginning to feel tired, hungry, and some of my workouts have been hell. find it very difficult to get up for my fasted cardio too. guess this is normal for the first 14-day depletion? hope i feel better after i load my carbs back this weekend

8.35am – 1 scp glutamine (postcardio)
9am – 5 egg whites, 3 yolks, 1 scp whey
10am – 20g Babybel full-fat cheese
12pm – 1 can tuna, ¼ chicken (breast)
1.22pm – 40g celery, ½ cup broccoli, ladyfingers, 1 tbs peanut butter
3.30pm – 2 egg whites
5.15pm – 1 scp glutamine, 2 egg whites (pwo)
6.30pm – 80g celery, 1 tbs peanut butter
8.45pm – ground beef (150g)
Macros: 201.3 pro/79.6 fat/21.1 carb/1647 cal

9.30am - 5 egg whites, 2 yolks, 1 scp whey, 1 tbs peanut butter
1pm - 160g celery, 1 tbs peanut butter
2pm - 1 tbs pesto, 180g tilapia, 80g chicken breast
3.30pm - 1 tbs psyllium
5pm - 150g ground beef, 20g Babybel cheese
7.40pm - 1 scp whey, glutamine (pwo)
9pm - 1 tandoori chicken breast
Macros: 212.2/82.8/24.2/1749

8.10am - 1 scp glutamine (post cardio)
8.45am - 5 egg whites, 2 yolks, 1 scp whey
9.40am - 20g Babybel cheese
12.10pm - 1 chicken breast (240g), 1 tbs pesto, 100g celery, 1 tbs peanut butter
3.10pm - 130g salmon
5.20pm - 130g salmon, broccoli
7.50pm - 1 scp whey, glutamine (pwo)
8.30pm - chicken breast (240g)
Macros: 288.3/57.5/13.9/1813

 

[Lexie1989]

okay i know this has not been updated for awhile but ive not abandoned this diet yet!!
ive done 2 refeeds so far... went a little too far with one of them and had a huuuuge dinner cheat meal with my family... and had some chocolates too on my recent carb day... but the macros and calories on my 5-day hi protein hi fat days look really good.

however my scale hasnt budged yet which is SO frustrating. i lost about 2kgs one week... then after my carb refeed the 2kgs came right back on so i suspect all that was probly water weight. i cant have gained 2kgs of fat with one cheat meal, right??? still doing ALOT of guesswork about being in ketosis... i cant find ketostix ANYWHERE in my area!! been to every single pharmacy i know.

am cutting out the cheese... will be having more nuts in my diet. i love them and they keep me sane... just not sure if milk and fruits should be part of my carb refeeds. i also do a depletion workout (like BodyOpus) before my carb day but i might throw that out since i workout 6 days a week and not 3 like BodyOpus suggests.

i got some new photos... can i send them to your mailbox again, 3J, so you can take a look at my body composition and estimate bf%? im not comfortable with posting them here publicly.

 

[3J]

okay i know this has not been updated for awhile but ive not abandoned this diet yet!!
ive done 2 refeeds so far... went a little too far with one of them and had a huuuuge dinner cheat meal with my family... and had some chocolates too on my recent carb day... but the macros and calories on my 5-day hi protein hi fat days look really good.

however my scale hasnt budged yet which is SO frustrating. i lost about 2kgs one week... then after my carb refeed the 2kgs came right back on so i suspect all that was probly water weight. i cant have gained 2kgs of fat with one cheat meal, right??? still doing ALOT of guesswork about being in ketosis... i cant find ketostix ANYWHERE in my area!! been to every single pharmacy i know.

am cutting out the cheese... will be having more nuts in my diet. i love them and they keep me sane... just not sure if milk and fruits should be part of my carb refeeds. i also do a depletion workout (like BodyOpus) before my carb day but i might throw that out since i workout 6 days a week and not 3 like BodyOpus suggests.

i got some new photos... can i send them to your mailbox again, 3J, so you can take a look at my body composition and estimate bf%? im not comfortable with posting them here publicly.

your more then welcome to send them to me... also send me the old ones..


furthermore.. i want u to take a measuring tape and measure your neck, chest, waist, arms, forearms, thighs, and calfs..

the scale will lie to you.. and refeeds will make u bloat...

 

[Lexie1989]

thanks 3J!

here are my measurmenets


neck - 12.5
chest - 33
waist - 25
forearm - 9
thigh (upper) - 20.5
calves - 13

 

[3J]

thanks 3J!

here are my measurmenets


neck - 12.5
chest - 33
waist - 25
forearm - 9
thigh (upper) - 20.5
calves - 13

perrrrrfect...

now i want u to do the same thing every 2 weeks.. and stay the fuck off the scale for every 3 weeks..

i looked over your pictures.. uv dropped good weight.. ur not there yet.. but your well on ur way.. keep it up!! if u stall let me know

 

[Lexie1989]

thanks 3J!! yaaay this is a great deal of motivation!
i just had some pics of my legs taken... will be coming your way soon.

 

[Lexie1989]

oh yea question.... can i have diet coke or stevia on this diet? so many mixed responses in other articles and forums... some say its ok... others say it disrupts ketosis i get pretty bad sugar craves on the 3rd - 4th day of the week and diet coke would be awesome to have...

 

[Blondie_Bombshell]

I have one diet coke every other day and it doesnt effect my ketosis but, I have been cycling a keto diet for over 6 months now. You should be fine with one every once in awhile. I use "protein brownies" to help with sugar cravings. Here is a whole thread of keto friendly recipes http://www.steroidology.com/forum/diet-forum/155005-keto-diet-recipes.html

Also, if you get s fiber supplement and add it in with your protein shakes once a day, it will help take care of your constipation and most are only 5g of carbs per serving.

Good luck!

 

[Lexie1989]

thank you, Blondie just been very paranoid since its my first precontest... not having ketostix is also a worry cos im just guessing all the time if im in ketosis or not. i guess the hard training and cardio is the main reason why im so low-energy too, and not cos of the diet. dear god i can't wait for carb day! didnt think i'd miss milk and oatmeal this much!

i have about 100g of celery everyday and it has helped me a little with the constipation. not as regular as i should be... but its an improvement.

 

[Welter]

i guess the hard training and cardio is the main reason why im so low-energy too, and not cos of the diet. dear god i can't wait for carb day! didnt think i'd miss milk and oatmeal this much!
.

Isnt that the truth! Im doing keto now for the first time in a very long time and never when training this hard. Im exhausted all the time and my energy is non existent. I cant wait for a re-feed day myself. I never expected to say i cant wait for my oatmeal lol

 

[Lexie1989]

yea... im tempted to go back on a diet where i can have more veggies. veggies keep me full and recently i seem almost constantly hungry on this diet. im surprised considering i started out my first two weeks of the induction phase pretty well... thought it would get and feel better and not worse lol. also very easy to go over my caloric limit cos of all those fats.

but oh well i wanna give this some time, stick with it longer and see how it plays out for me.

5 more days to carb day