Alright guys, apologies it took so damn long. I've now started working out during work hours, which means i can have a normal sleep schedule, which means things got really weird while i adjusted to the new time frame. I did snap all the pics for the food process, and i also snapped a few pics of the cake process but i legit got busy while making the cake (both times!) and i didn't snap enough pictures, sorry.
Well, here it goes. Let us start off with the basics:
Eat same meal every single day because i want things to be as simple as freakin possible.
Equal measure of food every single day so that i have a consistent measure day by day.
Since i am doing keto, my main concerns are getting carbs under 30g net, having proper amount of protein (150g) and the rest is fat.
I am on a cut, so obviously i am going to eat at a deficit. Lets do the calculations, shall we?
According to the IF Calculator, my calories should be 2484 for being sedentary. 245.5lbs and 5'11", those are my numbers, although this calculator is assuming most of my extra weight is fat when i have a lot of muscle on me from nearly 3 years of lifting. I lift 4-5 days a week, but i do not count those towards my food because i'm more interested in losing fat at this point. I'm measuring as the weeks go by to adjust if i'm too low calorie wise and will raise it if needed.
So lets just make it a clean 2500 calories. Now, 30g net of carbs is 120 calories, so that is 2380 left. I am going for 150g of protein a day, which is 600 calories. Which means i'm down to 1780 calories. 1780 calories divided by 9 (the amount of calories in fat) comes out to a whopping 198g of fat. Dats a lot of fat. And this is the calorie intake i need just to stay even and not including the calories burned lifting at the gym, and doesn't take into account how much muscle i have on my body already which helps me burn fat quicker just being there.
So, to recap, main concerns are the macros needed to hit at the min, which are 30g net carbs or less, 150g protein, rest is just fat anyway, so that number goes to whatever i want to hit whatever calorie intake i want. So 720 calories a day is just to hit my base needed protein and carbs, the rest all comes from fat. The amount of fat will be what determines how many calories i'm going to be deficit everyday.
So everyday, i have foods that are a staple, and those are to be counted and removed from my macros when deciding on what foods i am going to eat. Everyday, i start with coffee, 3 tablespoons of heavy cream (5g of fat per tbsp, making it 15g of fat), and 1 tablespoon of coconut oil also in the coffee (its 14g of fat for 1 tablespoon). So off the bat, that is 29g of fat in my coffee that i drink slowly going to work. It has no protein and maybe 1.5g net carbs total in the heavy cream.
I have a protein shake after the gym, brand and type isn't really important, i just make sure it is whey isolate, and i have 5g of creatine with it. I usually have half a scoop, which is 16g of protein and 2.5g net carbs. So now with the morning coffee and shake after the gym, we're at 29g of fat, 16g of protein, and about 4g net of carbs. Total so far: 341 calories, and i'm still allowed 134g of protein and 26g net of carbs, plus whatever fat.
Next up i decided, i wanted to make sure i have delicious cake every single day. Rich, delicious choco cake, every single day while losing weight. Yes, for real.
The recipe i used (i modified it for my own preference) was this:
http://healthylivinghowto.com/1/post/2013/05/healthy-recipe-double-mocha-cake.html
My adjustments are that i use almond extract instead of coffee extract, i do not make any frosting, i double all the portions and make a big ass single cake, i use heavy cream instead of coconut milk for more fat and richer cake, and i don't use any powdered splenda, i use powdered stevia instead.
I'll run the macros down piece by piece when i show the pics of the cake process, but i get 16 slices per cake, with the entire cake being:
54g net Carbs, 194g Fat, 52g Protein
Divided into 16 slices makes each slice:
3.4g net Carbs, 12.25g Fat, 3.25g Protein
I usually have 3 slices a day, sometimes 2 depending on how i feel.
So lets assume i'm having 3 slices a day (these are large pieces), just cake alone is:
10.2g net Carbs, 36.75g Fat, 9.75g Protein.
So, after coffee with heavy cream/coconut oil, my protein shake, 3 slices of cake, my macros so far are:
14.2g net Carbs, 65.75g Fat, 25.75g Protein
So i still have: 15.8g carbs, whatever amount of fat i want to hit, and 124.25g of protein to hit my numbers.
From here, i have a one time a day large meal. I used to split this meal into 2, but i am MUCH more satisfied eating a big ass meal once a day and having cake the rest of the day, then i was having multiple meals throughout the day. Again, YMMV.
The meal consists of 1lb of chicken breast, pasta sauce, .25lb of mozz cheese and .75 cup of jalapenos. I'll do the breakdown of the macros in each item when i do the picture portion of this writeup, but the entire recipe i make comes out to:
38g net Carbs
165g Fat
501g Protein
Comes out to 4 meals, which makes each meal:
9.5g net Carbs
41.25g Fat
125.25g Protein
So, added altogether, coffee with heavy cream/coconut oil, protein shake, 3 slices of cake, the chicken meal, and lets also throw in 2 more tablespoons of heavy cream for a 2nd coffee later that evening (10g fat, 1g carb).
Comes out to:
24.7g net Carbs
117g Fat
151g Protein
So i am under my carbs for the day which keeps me in ketosis most of the time, i hit my protein goal so that i do not lose muscle while losing only fat, and i am on a deep cut thanks to the low amount of fat. As of these calculations, i am eating 1756 calories a day. This of course depends on me having all 3 slices of cake, a lot of times i don't make it to 3 since i'm never hungry.
And that is how i eat and count my calories. Next post will show the actual process of the food making.
