Headhammer Posted January 26, 2022 Share Posted January 26, 2022 (edited) I know there are a number of people on here who are on the keto diet so I thought I would start a thread to discuss what is & isn't working for you and have a place to share keto friendly foods/recipes. My hope is that this thread can assist newbies and lifestylers alike to reach your goals while providing different keto foods & snacks so the diet doesn't get boring. With that, here is my first keto friendly meal. Bell peppers stuffed with Steak-Ums and topped with provolone cheese. I add salad pepper rings to give the dish a little tanginess. It's a pretty simple and very tasty. Just fry the steaks up in a pan, you can add onions and/or mushrooms if you are out of induction, place in a green pepper, top with provolone and bake at 350* until the peppers reach your desired level of doneness. I usually go 15-20 minutes because I like my peppers to have some crunch. Edited January 26, 2022 by Headhammer Parshooter36, tommc23 and edingc 3 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Tom the Golf Nut Posted January 27, 2022 Share Posted January 27, 2022 I have all the ingredients, I'll have to try it. Thanks. Headhammer 1 Quote Driver, TSi 1 S Flex 3 wood, Aerojet Max UST Helium Nanocore R Flex 5 wood, Aerojet Max UST Helium Nanocore R Flex 7 Wood, Aerojet Max UST Helium Nanocore R Flex 5 Hybrid King Tec MMT R Flex Irons, Tour UST Recoil 95 R Flex (6 - Gap) Wedges, Snakebite KBS Hi- Rev2.0 54* & 60* Agera 35" Ultralight 14-way Cart Bag Link to comment Share on other sites More sharing options...
JFish350 Posted January 28, 2022 Share Posted January 28, 2022 " you can add onions and/or mushrooms if you are out of induction," What am I missing as I haven't read anything about mushrooms or induction. Yes a Keto noob edingc 1 Quote Sub 70 949 D 9* HZRUDS 60G 6.5 smoke RDX shaft. Sub 70 949X 4 wood ALDILA ABV 65-S shaft Sub 70 699 Pro 4-AW Sub 70 3 utility 19* Callaway 56 and 58 wedge. OG White Hot #1 putter Link to comment Share on other sites More sharing options...
Tom the Golf Nut Posted January 28, 2022 Share Posted January 28, 2022 On 1/26/2022 at 4:26 PM, Headhammer said: I know there are a number of people on here who are on the keto diet so I thought I would start a thread to discuss what is & isn't working for you and have a place to share keto friendly foods/recipes. My hope is that this thread can assist newbies and lifestylers alike to reach your goals while providing different keto foods & snacks so the diet doesn't get boring. With that, here is my first keto friendly meal. Bell peppers stuffed with Steak-Ums and topped with provolone cheese. I add salad pepper rings to give the dish a little tanginess. It's a pretty simple and very tasty. Just fry the steaks up in a pan, you can add onions and/or mushrooms if you are out of induction, place in a green pepper, top with provolone and bake at 350* until the peppers reach your desired level of doneness. I usually go 15-20 minutes because I like my peppers to have some crunch. Very tasty. I made it for dinner tonight. Headhammer and edingc 1 1 Quote Driver, TSi 1 S Flex 3 wood, Aerojet Max UST Helium Nanocore R Flex 5 wood, Aerojet Max UST Helium Nanocore R Flex 7 Wood, Aerojet Max UST Helium Nanocore R Flex 5 Hybrid King Tec MMT R Flex Irons, Tour UST Recoil 95 R Flex (6 - Gap) Wedges, Snakebite KBS Hi- Rev2.0 54* & 60* Agera 35" Ultralight 14-way Cart Bag Link to comment Share on other sites More sharing options...
edingc Posted January 28, 2022 Share Posted January 28, 2022 9 hours ago, JFish350 said: " you can add onions and/or mushrooms if you are out of induction," What am I missing as I haven't read anything about mushrooms or induction. Yes a Keto noob Not OP, but generally I believe he is referring to the "induction" period as the initial period in which you are beginning a low-carb diet. I have not read the book but I believe that is a term that comes from the original Atkins diet. During the first few weeks of a low-carbohydrate diet you really want to keep your carbohydrates to below 20 grams to help your body transition. Once you have been keto'ing for a while, many people can add back some additional carbs without weight gain. Mushrooms and onions have more carbs than a lot of other vegetables, so they are not always easy to fit into the initial phase of the diet. Headhammer 1 Quote Unofficial WHS Handicap: 7.5 / Anti-Cap: 13.0 (Last Updated Feb. 19, 2024) Driver: Callaway Paradym TD (10.5°, -1/N), 45.75", Fujikura Motore X F1 6X | Fitting Post 3 Wood: Cobra RadSpeed Big Tour (14.5°), 43", Fujikura Motore X F1 7X 20° Hybrid: PXG 0211 (2020 Model), 40.25", Mitsubishi Tensei AV RAW White 90X 4 Utility: Cobra KING Utility (2020 Model), 38.5", Aerotech SteelFiber i110cw Stiff 5-PW: Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting 50°, 54°, 58°: Edel SMS, V Grind, Nippon Modus 125 Wedge| Official Review Thread Putter: L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review Grips: Star Sidewinder, Undersized with Custom Tape Build-Up Ball: Snell MTB-X Optic Yellow Tracked By: Shot Scope H4 Bag: Personalized 2020 Sun Mountain Sync Riding On: Bag Boy Nitron | Official Review Thread WITB? | 2022 Reviewer Edel SMS Wedges | 2021 Reviewer Maxfli Tour and Tour X Balls | 2020 Participant #CobraConnect Challenge | 2019 Reviewer Callaway Epic Flash Driver Link to comment Share on other sites More sharing options...
Headhammer Posted January 28, 2022 Author Share Posted January 28, 2022 @JFish350 What @edingc said. In order to throw your body into Ketosis you need to limit your carb intake to approximately 20 carbs per day for the first 2 weeks, similar to Atkins. Onions have a lot of sugar and are frowned upon during those first two weeks, mushrooms are dependent on the varietal. edingc 1 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted January 28, 2022 Author Share Posted January 28, 2022 (edited) Dinner last night was Keto Chicken Egg Foo Young. The pancakes are a little on the dry side, but have good flavor and the addition of sour cream & homemade guacamole make them very tasty. https://nomnompaleo.com/post/5568966009/egg-foo-young-ish-spinach-egg-ham-coconut Edited January 28, 2022 by Headhammer vandyland 1 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted January 28, 2022 Author Share Posted January 28, 2022 An update on my weight loss: I'm down 12 pounds currently sitting at 182 lbs. I always seem to stall at some point as I edge closer to my target weight. Don't let a stall, or slight weight gain, deter you from sticking to your diet & exercise plan. Eventually you will start losing again, stay the course! Tom the Golf Nut, edingc and GolfSpy AFG 3 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
JFish350 Posted January 28, 2022 Share Posted January 28, 2022 1 hour ago, edingc said: Not OP, but generally I believe he is referring to the "induction" period as the initial period in which you are beginning a low-carb diet. I have not read the book but I believe that is a term that comes from the original Atkins diet. During the first few weeks of a low-carbohydrate diet you really want to keep your carbohydrates to below 20 grams to help your body transition. Once you have been keto'ing for a while, many people can add back some additional carbs without weight gain. Mushrooms and onions have more carbs than a lot of other vegetables, so they are not always easy to fit into the initial phase of the diet. Interesting as I didn't even think an onion or mushroom had carbs or enough for them to make a difference. Typical noob not checking everything. I have cut the most normal carbs out now I am wondering if there is anything else I may be missing. I try my best to track what eat in my Fit Bit app. Some things are very hard to find as I modify meals. I really don't want to list every single ingredient separately but may need to. Thanks for the info. edingc and Headhammer 2 Quote Sub 70 949 D 9* HZRUDS 60G 6.5 smoke RDX shaft. Sub 70 949X 4 wood ALDILA ABV 65-S shaft Sub 70 699 Pro 4-AW Sub 70 3 utility 19* Callaway 56 and 58 wedge. OG White Hot #1 putter Link to comment Share on other sites More sharing options...
edingc Posted January 28, 2022 Share Posted January 28, 2022 29 minutes ago, JFish350 said: Interesting as I didn't even think an onion or mushroom had carbs or enough for them to make a difference. Typical noob not checking everything. I have cut the most normal carbs out now I am wondering if there is anything else I may be missing. I try my best to track what eat in my Fit Bit app. Some things are very hard to find as I modify meals. I really don't want to list every single ingredient separately but may need to. Thanks for the info. I wouldn't sweat the small stuff too much. My wife and I have been keto for almost 10 years now, but that's not to say I haven't eaten some carbs now and then (especially around holidays and such...). I think the key to long term success is having a flexible approach to things - in reality the differences between 20 and 40 carbs is pretty minimal once you've moved out past the first few weeks. But every person is different. Quote Unofficial WHS Handicap: 7.5 / Anti-Cap: 13.0 (Last Updated Feb. 19, 2024) Driver: Callaway Paradym TD (10.5°, -1/N), 45.75", Fujikura Motore X F1 6X | Fitting Post 3 Wood: Cobra RadSpeed Big Tour (14.5°), 43", Fujikura Motore X F1 7X 20° Hybrid: PXG 0211 (2020 Model), 40.25", Mitsubishi Tensei AV RAW White 90X 4 Utility: Cobra KING Utility (2020 Model), 38.5", Aerotech SteelFiber i110cw Stiff 5-PW: Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting 50°, 54°, 58°: Edel SMS, V Grind, Nippon Modus 125 Wedge| Official Review Thread Putter: L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review Grips: Star Sidewinder, Undersized with Custom Tape Build-Up Ball: Snell MTB-X Optic Yellow Tracked By: Shot Scope H4 Bag: Personalized 2020 Sun Mountain Sync Riding On: Bag Boy Nitron | Official Review Thread WITB? | 2022 Reviewer Edel SMS Wedges | 2021 Reviewer Maxfli Tour and Tour X Balls | 2020 Participant #CobraConnect Challenge | 2019 Reviewer Callaway Epic Flash Driver Link to comment Share on other sites More sharing options...
Headhammer Posted January 28, 2022 Author Share Posted January 28, 2022 4 hours ago, JFish350 said: Interesting as I didn't even think an onion or mushroom had carbs or enough for them to make a difference. Typical noob not checking everything. I have cut the most normal carbs out now I am wondering if there is anything else I may be missing. I try my best to track what eat in my Fit Bit app. Some things are very hard to find as I modify meals. I really don't want to list every single ingredient separately but may need to. Thanks for the info. I only sweat the small stuff when I'm in the induction phase then a few extra carbs here and there aren't going to bother you if stick to the plan. This downloadable Atkins carb guide is a good resource for checking foods/recipes. https://files.atkins.com/1501_CarbCounter_Online.pdf Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted January 28, 2022 Author Share Posted January 28, 2022 It's best to avoid processed foods when possible, but every now and then we need a little something to get us over the hump. Picked these up at Wally World today only 1 carb for each cup. They have a similar texture to Reeses, but taste nothing like them. Not great, not bad, but might satisfy those of you with a sweet tooth. edingc 1 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted January 29, 2022 Author Share Posted January 29, 2022 Dinner last night was sockeye salmon with a vodka, tomato & bacon cream sauce with a side of horseradish cauliflower mash. It was quite tasty, but a lot of work and destroyed the kitchen with how quickly you need to make the sauce so the salmon doesn't get cold. I doubled the bacon in the recipe, because no one ever said "Hey, that's too much bacon!" https://www.lowcarbmaven.com/salmon-bacon-tomato-vodka-cream-sauce/ MattF 1 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted January 29, 2022 Author Share Posted January 29, 2022 (edited) I recently switched from a creatine powder to a capsule form. This morning while taking my capsules I happened to notice the directions say for best results take with carbohydrates. Wondering if the creatine was hurting my diet or I was wasting money taking it while on a keto diet I did some research and found this article. Basically, the jury is out whether taking creatine supplement while on keto help, but it may be wise to experiment with a lower dose to see if you are still getting the same results. https://www.bodybuilding.com/content/ask-the-supp-expert-is-creatine-ok-with-keto.html Edited February 2, 2022 by Headhammer Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted January 31, 2022 Author Share Posted January 31, 2022 Probably my favorite winter keto meal is this pizza topping casserole, Mrs. H. also loves this one. It's a great stick to your ribs meal while keeping carbs low. I couldn't find the link to this recipe, there are a number of them on the web, but this one comes with a recipe for diet sauce. Let me know if it's of interest and I can scan the hard copy of the recipe. edingc 1 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted January 31, 2022 Author Share Posted January 31, 2022 Here is my current keto diet plan as of this morning I'm down 13 lbs since I started on 1/9/22. I also drink about 48 oz of water each day in addition to what is listed. Water is an important part of any diet so make sure you are getting enough each day. edingc 1 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
edingc Posted February 1, 2022 Share Posted February 1, 2022 Here's something I've been eating a lot of lately. I've been trying more of a protein sparing modified fast approach for a few days each week. I typically eat something very high protein (usually just deli meat or shrimp) earlier in the day, and then have this at night as my "meal." It's very filling. Also note, this is very, very salty as written. Within the confines of what I'm shooting for on PSMF, it's supposed to be. I will add some recommendations to reduce the salt below. Old Bay Chicken and Vegetable Soup (2) 12.5oz cans chicken breast, undrained 1 cup water 12oz frozen cauliflower rice 4oz frozen broccoli florets 1/4 cup canned, sliced carrots 1/4 cup diced onion 2 cloves garlic, diced 2 tsp Old Bay seasoning 1 tsp powdered chicken bouillon 1/2 tsp Nu-Salt salt substitute (as a potassium supplement) 1 Tbsp white wine vinegear or lemon juice Bay leaf Dried parsley, for garnish Steam the frozen cauliflower rice and broccoli florets in the microwave until cooked. Bring one cup water, onion, garlic, Old Bay, bouillion, Nu-Salt and bay leaf to gentle simmer for a minute or two, until onion and garlic has softened. Add canned chicken and all vegetables to the pot, simmer until chicken is warmed through. Remove bay leaf and stir in dried parsley and vinegar/lemon juice before serving. Now, to reduce the salt I'd recommend the following: Remove the Nu-Salt Halve the Old Bay (though it adds a nice flavor) Drain and rinse the canned chicken prior to adding it to the soup. You will need to add back 1/2 cup or more of water if you want to maintain the "soupiness," however. Works out to be about 700 calories, 120 grams protein, 13 grams of fat and 11 net carbs. Headhammer 1 Quote Unofficial WHS Handicap: 7.5 / Anti-Cap: 13.0 (Last Updated Feb. 19, 2024) Driver: Callaway Paradym TD (10.5°, -1/N), 45.75", Fujikura Motore X F1 6X | Fitting Post 3 Wood: Cobra RadSpeed Big Tour (14.5°), 43", Fujikura Motore X F1 7X 20° Hybrid: PXG 0211 (2020 Model), 40.25", Mitsubishi Tensei AV RAW White 90X 4 Utility: Cobra KING Utility (2020 Model), 38.5", Aerotech SteelFiber i110cw Stiff 5-PW: Ben Hogan PTx Pro, 37" 7 Iron, Aerotech SteelFiber i125cw Stiff | Club Champion Fitting 50°, 54°, 58°: Edel SMS, V Grind, Nippon Modus 125 Wedge| Official Review Thread Putter: L.A.B. Golf DF 2.1, 36", 68°, Black with Custom Sightlines, BGT Stability Tour, L.A.B. Press II 3° | Unofficial Review Grips: Star Sidewinder, Undersized with Custom Tape Build-Up Ball: Snell MTB-X Optic Yellow Tracked By: Shot Scope H4 Bag: Personalized 2020 Sun Mountain Sync Riding On: Bag Boy Nitron | Official Review Thread WITB? | 2022 Reviewer Edel SMS Wedges | 2021 Reviewer Maxfli Tour and Tour X Balls | 2020 Participant #CobraConnect Challenge | 2019 Reviewer Callaway Epic Flash Driver Link to comment Share on other sites More sharing options...
Headhammer Posted February 2, 2022 Author Share Posted February 2, 2022 (edited) Sounds like a perfect winter meal. Also, some people on keto require more salt than normal in their diet, of course if you have hight blood pressure or other medical issues you should consult with your physician. As an FYI, my last check-up, when I was carrying around all that extra weight, showed my blood pressure was very high. Since I've lost a good portion of that weight my BP has returned to better than normal levels. Edited February 2, 2022 by Headhammer JFish350 and edingc 2 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted February 2, 2022 Author Share Posted February 2, 2022 One of my go to snacks on the diet is beef roll-ups. It's a simple 4 ingredient snack providing fat and a bit of protein. You'll need: 8 oz of cream cheese 1-2 tablespoons of horseradish 3-4 dashes of Worchestershire sauce 2 Packs of beef rounds Mix everything together, and place on the font edge of the beef, then just roll 'em up. I usually eat 2 as a snack when I get hungry in the afternoon. edingc 1 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted February 5, 2022 Author Share Posted February 5, 2022 Big back & leg workout in the gym this morning so my pre-workout meal is a keto egg McMuffin. Keto bread will never taste like real bread, but this toasted almond flour muffin adds some different textures to the diet and serves as a good vehicle for your egg. edingc and MattF 2 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted February 6, 2022 Author Share Posted February 6, 2022 Dinner last night was a Brussel sprouts bake that was fabulous and a way too large porterhouse steak. That's the largest meal I've had since i started back on the diet, so I skipped breakfast this morning before I hit the gym. MattF 1 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted February 6, 2022 Author Share Posted February 6, 2022 (edited) Diet Update: I'm now down 14 lbs with 5 lbs to go to my target weight. Unfortunately, my gut is still my biggest challenge as most of the weight has come from muscle loss in my chest, shoulders and arms. This is not new for me, as the gut is always the hardest and last thing to go. The diet & muscle loss are also impacting my workouts with at least a loss of 1 rep in each set. Again, this is not a deterrent, it's just part of the process to get where I want to be. Don't let initial muscle loss and/or workout struggles dissuade you from your goals. Edited February 6, 2022 by Headhammer MattF and edingc 2 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted February 7, 2022 Author Share Posted February 7, 2022 Dinner last night was baked red snapper with a chipotle in adobo butter and cooling cucumber salad to tame the heat from the peppers. It was an easy, tasty light keto meal. https://www.myrecipes.com/recipe/baked-snapper-with-chipotle-butter MattF and edingc 2 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
RickyBobby_PR Posted February 7, 2022 Share Posted February 7, 2022 On 2/6/2022 at 10:31 AM, Headhammer said: Again, this is not a deterrent, it's just part of the process to get where I want to be. Don't let initial muscle loss and/or workout struggles dissuade you from your goals. But shouldn’t the goal be to lose fat while maintaining as much muscle as possible? If one is losing muscle they are more than likely losing weight but not losing fat. i cut 16 lbs last year and wither maintained strength on some compound movements or gained it on another. I had several powerlfiting meet prs or prs in general in a lighter weight class than the previous year Quote Driver: PXG 0811 X+ Proto w/UST Helium 5F4 Wood: TaylorMade M5 5W w/Accra TZ5 +1/2”, TaylorMade Sim 3W w/Aldila rogue white Hybrid: PXG Gen2 22* w/AD hybrid Irons: PXG Gen3 0311T w/Nippon modus 120 Wedges: TaylorMade MG2 50*, Tiger grind 56/60 Putter: Scotty Caemeron Super Rat1 Ball: Titleist Prov1 Link to comment Share on other sites More sharing options...
Headhammer Posted February 8, 2022 Author Share Posted February 8, 2022 (edited) @RickyBobby_PR Absolutely, maintaining muscle should be the goal! Firstly, we are all different and respond to diets, exercise and lifestyle changes differently. Secondly, the older we get the more difficult it is to both build muscle & cut fat, and I ain't no spring chicken any more! Finally, for me personally, I don't care how much I weigh, I care about how my pants fit and how flat my stomach is. While one can target a specific area of their body for growth through exercise, the same cannot be said for reducing a specific stubborn fat area (men-guts, women-butt & hips) Doing endless sit-ups and crunches won't make your stomach disappear, if it did bodybuilders would have much easier time getting into competition form & I'd have lot less problem getting into my jeans. Edited February 8, 2022 by Headhammer Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
RickyBobby_PR Posted February 8, 2022 Share Posted February 8, 2022 24 minutes ago, Headhammer said: Absolutely, maintaining muscle should be the goal! Firstly, we are all different and respond to diets, exercise and lifestyle changes differently. Secondly, the older we get the more difficult it is to both build muscle & cut fat, and I ain't no spring chicken any more! This is true for any age. Unless one has a lot of weight to lose building muscle while in a caloric deficit isn’t easy. However consuming proper amount of protein and having that protein come from sources that contain all 9 essential amino acids or ensuring thru supplementation that the body is getting them in the amount of muscle loss is reduced compared to someone who doesn’t. Along with proper resistance training and to some extent cardio. This will help in making sure that while the scale is going down it’s coming from the harmful fats and not just a weight loss. They are two totally different things. Sayin one shouldn’t be dissuaded by muscle loss isn’t telling an accurate story. Most people myself included for a long time considered fat loss and weight loss the samething and as long as the scale was going done that’s all that mattered when in reality it’s not that simple. 29 minutes ago, Headhammer said: While one can target a specific area of their body for growth through exercise, the same cannot be said for reducing a specific stubborn fat area (men-guts, women-butt & hips) Doing endless sit-ups and crunches won't make your stomach disappear, if it did bodybuilders would have much easier time getting into competition form & I'd have lot less problem getting into my jeans. Agree here as well. Target fat loss is a myth busted long ago. To the point of bodybuilders my points above are why when they cut for their shows they still have large amounts of muscle left despots dropping weight. Quote Driver: PXG 0811 X+ Proto w/UST Helium 5F4 Wood: TaylorMade M5 5W w/Accra TZ5 +1/2”, TaylorMade Sim 3W w/Aldila rogue white Hybrid: PXG Gen2 22* w/AD hybrid Irons: PXG Gen3 0311T w/Nippon modus 120 Wedges: TaylorMade MG2 50*, Tiger grind 56/60 Putter: Scotty Caemeron Super Rat1 Ball: Titleist Prov1 Link to comment Share on other sites More sharing options...
Headhammer Posted February 8, 2022 Author Share Posted February 8, 2022 Dinner last night was a smoked salmon frittata. The eggs and cream cheese gave it a very interesting texture, but it was quite good. I added an additional egg and doubled the black olives to give it a little more substance and topped with green onions. https://www.allrecipes.com/recipe/71928/smoked-salmon-frittata/ MattF 1 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted February 10, 2022 Author Share Posted February 10, 2022 Any diet can get pretty bland after a while so eating and drinking things with different textures and flavors can help. I love the zero calorie sparkling waters from LaCroix and keep multiple flavors on hand at all times. Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted February 12, 2022 Author Share Posted February 12, 2022 Dinner last night was grilled tuna with a loaded cauliflower casserole that was rich and delish! Mrs. H. had 3 helpings of the cauliflower and she's not even on the diet, though she may need to be after eating her normal junk food diet with all these keto foods. Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
Headhammer Posted February 14, 2022 Author Share Posted February 14, 2022 I had my first drop of alcohol in 6- weeks last night with some wings. There are a lot more low carb alcohol options now available for keto folks including the seltzers, skinny cocktails and beer. I am not a fan of most of the no carb/no flavor beers, but Slightly Mighty from Dogfishhead is a great tasting IPA that come in at only 3.6 carbs. MattF and TheOther1 2 Quote Driver: Speed Zone 9* HZRDUS Smoke Yellow Shaft 3 Wood: King Speedzone 13.5* HZRDUS Smoke Black Shaft 2 & 3 Hybrids: Speedzone Recoil 480 ESX Shaft Irons: Speedzone 5-GW Recoil 460 ESX Shafts Wedges: PM Grind 54* & 58* Putter: Dual Force Rossi II Ball: Whatever I find in the woods HCP:18 Link to comment Share on other sites More sharing options...
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