Bodyopus - 20 Week Body Recomposition

General Info

Age: 21
Weight: 90KG
BF%: Unknown

Everyones been talking about ketosis in the past few years, alot of people give it the thumbs up and alot of people are totally against it (majority due to the lack of discipline). I purchased Dan Duchaines book "Bodyopus" and I managed to finish it last night. It's an extremely interesting book with alot of theories. I aim to follow his Bodyopus diet but with minor modifications to suite my needs. Instead of 2 days of carb loading It will be 1 day, so 6 days in ketosis and 1 day carb loading. I will allow some carbs each day upto around 30 grams were as duchain suggest 0 gram of carbs but occasionally allows upto 100-200 calories worth of carbs. The carbs which i will be consuming is going to be mainly from dressing sauces and salads.

Calroie Consumption: 1800
Protein: 30% - 540 Calroies - 135 Grams
Fat: 65% - 1170 Calroies - 130 Grams
Carbohydrates: 5% - 90 Calories - 22.5 Grams

I'm not quite sure how I'm going to achive 130 grams of fat in my diet but I'm going to give it a try. The 135 grams of protein should not be that much of an issue to be honest as it's not too much. I'm also going to stay away from saturated fats as well, but i know this is going to be extremely difficult.

I think my main amount of fat is actually going to be coming from Eggs and Minced Meat (love the stuff!!!), i expect i'm going to be consuming around 300grams of red meat per day at least!!! I wont be starting this diet till tomorrow Monday 08/03/2010. Going to be reading Dan's book again to go over a few things.

I've also orderd some ketostix's and will be purchasing a glucose monitoring gadget, would be interesting to see how quickly I can get my body in ketosis.

Supplements

MyProtein - Total Protein XS
Magnesium - 250mg
Glucosamine Sulphate - 1000mg
BCAA+ - 1000mg
Calcium - 600mg
Omega 3 - 1000mg
Vitamin C - 500mg
L-Argenine - 500mg
CoQ10 - 30mg
Anabolic Innovation - Life Support
Live 52 DS

Stimulants / Performance Enhancing Drugs

As of tomorrow I will be consuming 60mg of Ephedrine each day. 30mg AM and 30mg during the evening. I also have T3 and Clenbutrol on hand but I have no plans of using them as of yet, not untill i'm comfortable with my diet.


Training

I will only be doing 3 days of weight lifting per week. It will be along the lines of:

Day 1 - Chest + Bicep
Day 3 - Off
Day 4 - Legs + Shoulders + Traps
Day 5 - Off
Day 6 - Back + Tricep
Day 7 - Off

Cardio is the most important thing for me, i'm used to doing a 50 minute jog everyday so I will be trying to stick to this but i'm not quite sure how my body will react once in ketosis.

For anyone who has done keto diet's before any input is much appreciated!!!

Pictures will be posted once every 2 weeks.

Don't worry about sat fat, it does wonders for boosting testosterone + GH levels. You should also try uphill walking on the treadmill or HIIT, these work wonders for burning fat while in ketosis. 

ChrisKav


Don't worry about sat fat, it does wonders for boosting testosterone + GH levels. You should also try uphill walking on the treadmill or HIIT, these work wonders for burning fat while in ketosis. 

Thanks fella, I usually do an 8K run and burn just over 850 calories, it will be interesting to see how much I can do when in ketosis. Dan Duchains book is filled with soo much information it's abit difficult to remmber it all, I think im going to have to read it again and make notes this time.

This was my first day, I reckon it went pretty well.

09:00 - 5 Whole Eggs
Fat: 35G - Carbs: 5G - Protein: 35G

12:00 - 100Grams minced lamb
Fat: 18.9G - Carbs: 0G - Protein: 21.3G

15:00 - Protein Shake + 1 teaspoon whole earth peanut butter
Fat: 1.45G - Carbs: 1.8G - Protein: 18.25G

18:00 - Protein Shake + 1 teaspoon whole earth peanut butter
Fat: 1.45G - Carbs: 1.8G - Protein: 18.25G

20:00 - 40 Minute Run - 609 Calories -  6.65 Kilometers

20:50 - 100Grams minced lamb
Fat: 18.9G - Carbs: 0G - Protein: 21.3G

21:00 - Weight training worked out chest and bicep nice heavy session.

Total for the day:

Fat: 75.7G - Carbs: 8.6G - Protein: 114.1
681 Cal   -  34.4 Cal    - 456.4 Cal - Total Calories 1171.8

The figures above are very rough as I dont know the nutrition value in the peanut butter or the chilli concarne sauce but I highly doubt the carbs would have gone anywhere above 20Grams for the day. so overall I would guess it is 1200 calories for the day. I'm going to increase it to 1500 cals tomorrow by upping the protein intake.

My ketostix's arrived today and I done a test, first day and it's showing traces of ketones already!!!!! which is pretty good :) i'm going to see what it's showing tomorrow and will be doing the blood glucose test on thursday morning. But so far it's a very good start, managed to keep the carbs @ 20 grams. I will be reading the last few chapters of the book again just to make sure im getting things right and will do a weight in this weekend with some pics :)

WOW what a ****ing day!!!! unfortunatley i actually managed to eat less food then yesterday :( I was stuck in a meeting for most of the day so missed out on the peanut butter and 1 protein shake. Towards the end of the evening I noticed tiredness kicking in and energy levels going down the drain. I managed to push myself and do some very very light cardio.

Minutes: 44:35 - Distance: 6 Kilometers - Calories: 626

The cardio was extremly light as usually around the 45 minute mark im burining 800+ calories.

I also used to ketostix today and it was showing a very high concentration of ketones. I even bumped my carbs today abit more by around 10G more then yesterdays, but I will be dropping it again tomorrow but making sure i eat more fat + protein.

Tomorrow is weights day so lets see how that goes. Keto diets are bloody hard!!! I would guess i had around 20-30G of carbs today with 30G being the MAX.