Broke Keto

I should start this by letting you guys know that I’m still a student. I’ve been studying for the past 2 years, and am in my final year of my degree in Communications. Which means that I don’t have much money (what student ever does?!), and I also pay for my own rent, car, food etc, which as we all know, can add up!

When we started keto last year I was working part time at a pretty cool job in the city, and it paid me well enough to afford dinners out and little luxuries every now and again, which was super amazing while I was still at school, then I worked full time as soon as uni wrapped up for the year. Again, super cool and nice for the ol’ wallet.
So while we were starting out on keto, we were pretty ok for money at the time and could afford dinners out and to buy extra food whenever we couldn’t decide what to eat!

Now is a different situation: I’m back at uni, the partner is back at work, and we’re both struggling (financially) after an extended holiday overseas while I look for a new job (that I won’t hate).

Thankfully we’re both adept cooks! We both love food and making new recipes that we’ll enjoy, and we both love making things from scratch! So here are my tips for how to survive keto while also broke AF!

How We Swing It

  • Shop in bulk: Costco for (free range) meats, eggs, dairy and salad mixes
  • Plan your meals: Planning has helped up so much with what to make! We usually have a plan on a Sunday when we have bought all of our groceries with what we’re going to make!
  • Make plenty of food every time you cook, and ALWAYS eat your leftovers! We cook enough so that we can have it again another night (I usually make it into something different because I cannot eat the same food again and again)
  • Use cheaper ingredients that go further and add flavour. Spices are cheap and they add so much flavour, bacon adds flavour and fat to food when you’re trying to increase your fat intake, eggs are cheap, filling, and have great macros for keto – I add them to every single salad by boiling a bunch very few days and just cutting them up for salad.
  • Buy on sale: most foods have shelf lives much longer than the product says, so things like cheeses and meats that are marked down will still be fine for a little while, so try to catch the sales at the end of the day at the market or grocery store when foods are being discounted and freeze them! Which brings me to:
  • Utilising your freezer! Freeze everything you’re not using in the next few days, if you’ve been shopping, then you should know what you want to make for the next few days and you can freeze everything you won’t need! I separate my meats and certain vegetables so that I can freeze all of the stuff I won’t need immediately.
  • Crappier cuts of meat are your friend on the keto diet! Using things like chicken thigh and wing, the fattier mince or cuts of beef are also going to be cheaper than their lean alternative, and they’re all usually higher in fat, which is perfect for the macros you’re aiming for!

I hope some of these tips have helped you out! I find that when it comes to keto, there are some staple ingredients that you can usually find pretty cheap, and everything else is just surplus! Make sure you’re eating plenty of greens and getting in enough micronutrients and you should be golden!

Do you have any extra tips for being keto on a budget? Let me know!

The Crappy Keto Run-down

Disclaimer: I am not a doctor, nutritionist, or expert at all. This is what has happened for me, and here are the places where I got a lot of information when I first started out:

This Video
Ruled.me
Reddit.com/r/keto
Healthful Persuit

I started the keto WOE last year with my partner to deal with his allergies to gluten and a few other things that were causing digestive issues. We did really well at it, and kept it up until we went overseas, where we both indulged, and came back a bit more bloated than expected.
I got back into it as soon as we returned because I was enjoying the feelings of digestive comfort, clear-headedness, and of course the weight loss.
Let me tell you though:
It can be rough. Especially the first few days when you get into ketosis.
The “keto flu” gets talked about a lot, and people complain a lot about early days in ketosis. I’ll discuss the “keto flu” in-depth in another blog post.

I thought I might start a little series documenting the stages of ketosis, and since I’ve started by getting back into ketosis after getting back from holidays, I can also document how I’m going, while also discussing many common topics brought up by keto beginners.

Currently I am on day 8 of being back in ketosis. Thankfully, I had been in ketosis before, so my body was able to get me back in quickly.

Weighty Stuff:

I started 9 days ago, and my weight started at 74kg (post holiday bloat).
By day 2, I had dropped almost 1kg of water weight, and 9 days in I have lost a total of 2.8kg.

Training:

I have had a lot of time to train lately, and have made myself a pretty intensive workout schedule while I’m so free up.

The Schedule:
Gym 6 days per week. Around 40 mins running, arms, back, chest, shoulders, core, legs, glutes and I’m also working on pull-ups.

I noticed the first few days of being back in ketosis my training suffered, as it does for most! My stamina was shot and I was super weak. Unfortunately, this feeling does tend to stick around for a little while, and it depends person to person how long this might last, or if it happens at all!

The last few days I have noticed a significant increase in my stamina, and a slight strength increase. Day 6 was when things started to click into place for me in the gym, and things have been on the up-and-up since then!

Mental Clarity:

Here’s a thing that I really didn’t take much stock in when I first started keto. I assumed it was all just bunk, until I got into ketosis.
I don’t mean a week into ketosis, I mean when you’ve been peeing ketones for over a week, have acetone breath (another lovely early stages (first 1-3 months) side-effect of keto – “keto breath”), and are waking up at 6:30am without complaints or issues.
That is when you start to notice that the fog has lifted off your brain, you can think clearly and BAM! You’ve now entered that next door of ketosis!

Extra Things to Note:

  • Ketosis isn’t something you can do 6 days a week then have cheat days one day. It won’t work like that unfortunately.
    If you’re willing to be kicked out of ketosis and go back through the whole process again, go for it. But my advice is to stick with it, eat over your calorie amounts if you want to, get bunless McDonalds burgers, or deep fry something, but try to stay away from carbs if your end goal is long-term ketosis.
  • Try to stick to healthy fats. Healthy fats are the ones that will help with your brain function, give you glowing skin, and give you good amounts of energy. Stick to avocado (also a good source of fibre, magnesium, and potassium), olive oils (unheated), coconut products, salmon, brazil and macadamia nuts, tuna, chia, eggs and many more that I might expand on in another post.
  • Drink more water than you think is necessary. It’s important to do this all the time anyway, but when you’re changing up your diet, it’s important to make sure you’re getting enough H2O.
  • Don’t be scared if you poop less often. I was, then I realised that you’re replacing carbs with fat in your diet, carbs take up so much more volume in your body than fat, so you’re actually consuming less food (volume / calories), so your body needs time to adapt to having less volume. So don’t fret, it will pass. 😉

In my next post I’ll discuss “Fat Adaption” and how to tell when you’re a “fat burning machine” (If any of you have listened to Leanne Vogul’s podcast you will know)

P.S. Entering shark week this week. Wish me luck.

 

 

More Cardio, Less Hardio (+my workout schedule)

This week has been a light-switch-week for me. My workouts have been more intense and for some reason running has become so much more natural and easy!

I know that last week I complained about using the treadmill, but I think with the strange beginning to summer that we’ve been having in Australia, and the many many Vlogmas videos being posted to YouTube, I am actually coming to appreciate the Treadmill.

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My new theory is that I can do things in ten minute increments. I run for ten minutes as a warm up then see how I’m feeling,  if I’m feeling limber and  (which I usually am after a nice ten minute warm up) I continue for another ten minutes. This then goes on until I’ve done around 3-5km.

It’s magic!!

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Sooooo anyway, that’s been working, so here’s my current workout schedule:

Monday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Tuesday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Wednesday: Chest

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Chest press
  • Incline chest press
  • Fly
  • Pushups
  • 10 min cool down on the Treadmill

Thursday: Cardio

  • So much treadmill
  • As much StairMaster as I can
  • Heaps of rowing
  • More treadmill

Friday: Arms & Shoulders

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Shoulder press
  • Row
  • Alternating bicep curl
  • Overhead tricep extension
  • Alternating lateral raise
  • 10 min cool down on the Treadmill

Saturday: Legs & Butt

  • 10-30 min treadmill
  • 10-20 min StairMaster
  • Squats
  • Goblet squats
  • Static lunges
  • Leg extension
  • Glute bridge
  • Extra 10 min StairMaster
  • 10 min cool down on the Treadmill

Sunday: Blissful rest / LISS

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What does your schedule look like?

 

 

Flu and Exercise? /Going to the Gym While Sick

In case you didn’t know, I got the flu.

It sucks.

I wrote about how to fix it here. (My tips don’t work, but try them anyway! It’ll be funny)

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So the day before I got sick, I went to the gym for the first time in AGES, and it was actually the best time I’ve had at the gym/exercising in such a long time that I got super excited about exercise again and was so inspired that I just wanted to go to the gym again!
Then I woke up feeling like death herself.

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So I took a day off, let my body recover a little, drank heaps of water and tea, and hoped that I would be feeling better soon.

Yesterday I went to work after having slept since 6pm the night before, and I felt like my fever had broken! My cough was still around, but everything else seemed OK! So I braved the gym again.

I am seriously not a smart cookie, OK? We’re aware of this.

I tried. I tried so hard. I got on the treadmill to do a warm up 1.5km, and after 2 minutes I was sweating buckets (guess that fever hadn’t broken like I thought), and my head was starting to spin a little, my nose started running, and my chest started to ache…. *thumbs up*

I slowed things down to a brisk walk and completed the 1.5km warm up. (Taking the time to sanitise the areas I had come in contact with  thoroughly)

Moving on, I started my upper body workout as planned.

It didn’t go as planned.

I think the phlegm induced paranoia set in at this stage, and it felt like every man (why are there still only men in weights rooms across the globe?) in the room was staring at me as I picked up my (delightfully) light dumb bells and began.

Eventually I had to just stare straight ahead of me and ignore it (good advice for all the ladies of the land), and I finished my scheduled upper body workout relatively unscathed! None of the bros in the room approached, and I skipped out of there delighted that I didn’t have to stop for a coughing fit.

I approached the StairMaster with trepidation, telling myself I would take it easy and only do 5 minutes.
I only did 5 minutes, didn’t die, and didn’t push it.
*success*

Here’s a picture of me after being at the gym. I don’t look as happy as I really should that I didn’t die.

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So there you have it. I went to the gym with the flu, possibly sweated enough to fill my comically large water bottle, had some weird paranoid delusions, and my fever broke! YAY!
I also kept a good thing going by allowing myself to take it easy, while maintaining my interest in the gym.

Do you workout when you’re sick? Have you had any bad experiences at the gym? Disaster stories?? Share them in the comments!!!

Fasted Cardio / Not Eating Before Working Out

Today I went to the gym in a fasted state.
I did 45 minutes on the treadmill alternating between jogging and sprinting.
I then did increasing squats from 8kg – 15kg, between regular squats and sumo squats.
I did a total 1 hour in the gym.

And it felt good!

…But would it have felt better if I’d eaten?

This is the eternal struggle. Is it better to eat before training?

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I know that there are some pros to doing fasted workouts, and I sometimes practice intermittent fasting (16:8), but would I reap more benefits from working harder after having sustenance?

It makes me wonder if I should begin doing multiple workouts per day: one morning cardio run in a fasted state, and one in the evening after eating for more explosive workouts like lifting weights or sprinting.

Considering one of my goals is to lose body fat, potentially this kind of commitment may be necessary to reap the maximum reward.

Here is an interested study indicating the differences between fasted and fed for weight loss. It shows that the women in the study that fasted before workouts (in conjunction with healthy diet) lost more weight than those in the study that did not fast before workouts (also with a healthy diet).

INTERESTING!!!!

So maybe I will test this out for myself and see what happens! I’ll keep you posted.

In the meantime, here’s a gif of my new tights that I bought and love.

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Do you practice fasted cardio for fat loss?
Do you also include weight lifting?
Let me know in a comment if you’ve seen any positive results from fasted cardio!

Why I Eat Low Carb / My Struggle With Weight

I am on a low carbohydrate diet. Not because I am some health goddess, but because I am currently trying to lose body fat. I want to lose body fat so that I can run more efficiently. Eating low carb/keto helps me to lose body fat. Win!

My History

So, here’s a quick run-down of my history with weight, and how I ended up here.

I was quite an athletic kid up until I hit puberty when it became unladylike to be sporty, (plus I’m not a super co-ordinated person with a very co-ordinated sister that I could never beat) and I was deemed the smart and effeminate one in my family, so I stopped doing any kind of activity that wasn’t walking or reading (I know, right?).
Plus, my mum isn’t athletic, so I thought it was ok to take after her (even though she was a notorious dieter and terrible at exercising, and she always struggled with her weight).

So then I was 18, I had just returned from my student exchange program where I’d gained about 15kg and I weighed about 82-85kg. I had gained it so gradually while overseas that I didn’t realise how much weight I’d put on until I saw my family for the first time in 10 months. Their reactions said it all.

Fat me

When I got home I began eating healthier and going for long walks, and I ended up losing around 15kg’s of the weight I’d gained within a year.

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This happened repeatedly after that. I gained weight, then lost some weight, then I would end up in a relationship, and I would gain weight again. Repeat.

This has kept going until about a year ago when I decided to start focusing a bit more on being healthy not skinny. I had been a vegan for about 4 years, vego for 7 years, and it had STILL been a struggle for me to control my eating habits. I ate so many of the bad things, as well as the good things, it turned out I actually just had a bad relationship with food! No magical new way of eating was going to fix my terrible relationship with food until I started to acknowledge it.

I started eating everything again. I ate everything that I had restricted for years. But once I got over the excitement of eating everything again, I started to focus on balance, finally.

Now

A little while ago, my boyfriend and I decided to try out the ketogenic diet (info here and here). It seems to be pretty controversial in the health world, but it does work. We both decided to try it to lose some weight, and to our surprise, we did!
He lost nearly 10kg by eating a diet of 60% fat 30% protein and 10% carbs. I lost 4kg by eating around the same macros and by running sporadically (in one month).
Then came his birthday, and we indulged slightly too much on the sweets and the carbs, which meant that we both stalled slightly, but we are back at it.

It’s pretty basic, and I know it’s not the most exciting, but we both seem to thrive off it. So we will keep going until we don’t feel as good eating this way anymore, and if that happens, we’ll stop.

So I obviously still weigh a lot more than I think is optimal for my own performance, but I am not uncomfortable in my body anymore, and I feel a lot more confident than I have before. I’m also a hell of a lot happier than I have been with myself before! I am also more aware of my relationship with food, and how I use it to treat my own emotional struggles.

We shall see!

 

On Tuesdays, We Wear Black

Tuesday Run Log – Day 2 of November Training Plan/Consistency Challenge

Black is seriously the most versatile colour. If I can impart one piece of advice to you (that isn’t about staying consistent), it is that black is seriously the easiest colour for workout gear.
Colours are great, but I stick to black and grey for my workout clothes, because they mix and match so much better! No stress when I get up and put on my gear.

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Day Two! Tuesday: interval running – sprints

Distance: 3.24km
Time: 35:53
Average Pace: 7:58 /km
Tunes: A podcast! I’ve been listening to The Bright Sessions for a few months now. I will review it as soon as I’m caught up with the new episodes.
The Run: It was ok. Tough, but ok. Intervals are crap, and if you’re anything like me, you have to work hard to get through them.
Thoughts: 

  • Why do I do this to myself?

Don’t forget that you can still join me for my Month Of Madness! I’ll be uploading a printable schedule soon! (Which can be adapted for any new month of training!)

Are you training for anything coming up? Do you loathe sprints as much as I do?? Drop me a comment below! Or find me on Instagram or Twitter (@thecrappyrunner)