Furk's Keto Log

The best way to achieve a goal is to held accountable for progress, so I’m creating this log for a totally selfish reason, to log progress and so that you fellas will keep me accountable for positive weekly progress.

Stats and Info

Height: 173cm
Weight: 88kgs (no idea what BF% is, let’s just call it fat)
Drugs: TRT 250mg Test per week (from testosterone cypionate bi-weekly injections), I'll maybe add in Yohimbine.
Diet: Ketogenic. Not planning on doing any refeeds or carb-ups for the time being. Daily energy intake I’m aiming at 1000-1500cals per day. Intermittent Fasting, eating window about 15:00 - 21:00.
Training: 3 day split at the moment, but want to change to whole-body workouts followed by cardio every second day. I’ll add in cardio in “off” days if my schedule allows.
Goals: Drop fat to below 70kgs
Challenges: 1. Ditching artificial sweeteners that raise insulin, 2. Consistency with cardio.


Cheers guys, so start cussing at me already!

It should be Furkin interesting.

Looking forward to this, will follow closely and abuse you verbally if you slack off :lol:

Furk wrote: Consistency with cardio.

I like this ^^^

Now tell me you gonna add some 'water' cardio here Bru?

Furk, bru, may I ask how old you are?

.... and I remember a long time back reading your thread on your TRT episode / ordeal. don't you wanna share that link for me bru? i've looked i cant find it. :silly:

Good luck for this.. will be watching your progress closely! and I agree 100%, you preform if you are accountable!

@Pyro: Punny! :lol:

@Hormonas: By the time I'm done with this log I expect to have increased my vocabulary.

@Ron: Ideally I want to train as follows:
1: Weight routine 1 + jogging/running
2: Swimming
3: Weight routine 2 + jogging/running
4: Swimming
5: Weight routine 3 + jogging/running
6: Swimming

Furk wrote: @Hormonas: By the time I'm done with this log I expect to have increased my vocabulary.

Challenge accepted!

RonTheSaveg wrote: Furk, bru, may I ask how old you are?

.... and I remember a long time back reading your thread on your TRT episode / ordeal. don't you wanna share that link for me bru? i've looked i cant find it. :silly:

Good luck for this.. will be watching your progress closely! and I agree 100%, you preform if you are accountable!

I am 26 years old, and my body is already haywire.


Read my history HERE and an older thread HERE .

With regards to cardio, I have to get fit enough to enjoy it again. Once you are there cardio is longer a chore.

Furk wrote:
With regards to cardio, I have to get fit enough to enjoy it again. Once you are there cardio is longer a chore.

I couldn't agree with this ^^^ more bru!

...and you HAVE to do a form of cardio that you in one way or anther enjoy!

I think you're a wise man for 26 Furk! thanks for sharing the link for me!

Thanks for the kind words Ron. I've made nutrition and fitness/body building a hobby of mine over the past 6 years, as a result I've read a lot of books (not f**kin on-line articles or videos of "gurus"). That's probably the best way to become knowledgeable, read quality literature.

I really dislike running, but I know it will be to great advantage for me. Cardiovascular fitness needs to go hand-in-hand with this cut. It's also been shown that if fat-loss is the sole goal, rate of success is less than if you can couple with a secondary, related goal. So first I need to get my minutes/mile time down + swim for longer without drowning.

Wooow, you want to lose over 18KG? That is a lot. :ohmy:
Although 5 months ago you use to weigh 62KG and were very lean from what I can gather.

Good luck! I am sure you will be able to do it.

Yip, you got me 100% correct Psy. It's totally possible, I just need to stop being sidetracked and buckle down already. IMO cutting is all psychological.
Plus, I've read so many interesting scientific findings recently, I just want to go out and try it all.

Sub'd

Good luck bud. Looking forward to your findings and personal experience.

Furk wrote: Thanks for the kind words Ron. I've made nutrition and fitness/body building a hobby of mine over the past 6 years, as a result I've read a lot of books (not f**kin on-line articles or videos of "gurus"). That's probably the best way to become knowledgeable, read quality literature.

Good on you for this Furk! ^^^ it has paid off and it shows!

RE: the cardio, you have to pursue a form of it that's gonna work for you. We are all different. But my view regarding this BS of 'you gotta run cause it's good for you' and 'you shouldn't really cycle cause it could cause ED or prostate problems in the long run'.. it's all BS, in my humble view! and i dislike both by the way, running and cycling. Just using that as an example.... find what works for you and start loving it.

Furk, okay Bru, so if you were to have a wild guess, what would you say your BF is right now?

Ron, I hear you about the cardio. But I *want* to get running fit as well. I'm going to miss out on the Colour Run cause I'm out of shape.

I guess 27 percent hey. Accurate measurements matter nothing to me now, fat is fat. Just needs to go, simple as that.

@Furk good luck on this journey. Can't wait to see your results bud. I know I'm gonna catch some knowledge.

If I may ask, why 1000-1500 cal/day seems too low, and how is your macro split?

Furk wrote: Ron, I hear you about the cardio. But I *want* to get running fit as well. I'm going to miss out on the Colour Run cause I'm out of shape.

I guess 27 percent hey. Accurate measurements matter nothing to me now, fat is fat. Just needs to go, simple as that.

Furk, just read your TRT thread! you've been through the most hectic thing in my opinion and you seem so positive about it! HUGE respect to you dude!

If anyone can, you can do this! time to show us what you are made of bru! all eyes on you! good luck and we are all here to help and motivate you! you have all the tools you need for the job, now go make this happen! looking so forward to following your progress Furk!

Thanks for the support you all. Now I *cannot* hold back, 100% starts now.


@bms: I ate about 1400 calories when I was weighing low 60's earlier this year. So that range should get me there. Also, recent studies show that calorie cycling (through the week for example) leads to slower weight regain when calories are resumed without rigorous boundaries. So I want to put in some days of PSMF in between to torture my fat. Macro wise, ketogenic, I'll calculate exactly how much of what but I tend to do more protein than most. I didn't add too much dieting details cause I don’t really need feedback, but if anyone is interested I’ll jot down what my diet will mainly consist of. I think a great contributor to the success will be eliminating certain foods entirely. Like “reward foods” or “cheat days”, absolute poison to my dieting efforts.


@RonTheSavage: Cheers bro. I’ll snap a pic of some bloods I did before TRT for your amusement (or pity lol). To be honest, I kept fighting for about 2 years despite having my hormones against me. I think I just came of my rails mid-year, I just wanted to calm the hell down, and in response I let loose way too much. Funny thing is, if you are disciplined - you feel good about yourself, when you successfully exercise willpower – you feel good about yourself. When you don’t slack – you feel good. So even if you treat yourself, you are setting yourself up for a downward spiral. It’s all psychological. (Sorry if that went on for too long hehehe).


@Fakey: Thanks mate. BTW my future trap goals are to come close to yours


@Psy: Actually not exactly 18kg, since I did pick up sincere muscle since on TRT.


@ to whomever gave me negative karma: Sorry if I offended you somehow, point out if I'm being a dick so I don't do it again. I'd rather take it on the chin.

Furk, you must have been eating like a beast to have picked up soo much weight in the past few months though?!?

Sure TRT would have helped quite a bit, although if you are estimating your BF % as around 27 (heck, lets even go with 22% just because) you were around 5% (lets say 10% even). That is still quite a bit of fat to have picked up?

I do not mean to be negative or anything, just curious.
As for the karma, well, people seem to hate me on these forums and for what I do not know why. It does not state why lol

@Psy: I'm not saying I'm proud of it. But if I lay it on the table, then when this is done everyone is a witness to what I have achieved.



For your amusement, see the high-lighted figures.
1st number: Test, Total in (nmol/litre)
2nd number: Test, Free (pmol/litre)

The glucose metabolism figure is also messed-up low, but I eat low carb year round so I'm not surprised.

Furk wrote: @Psy: I'm not saying I'm proud of it. But if I lay it on the table, then when this is done everyone is a witness to what I have achieved.



For your amusement, see the high-lighted figures.
1st number: Test, Total in (nmol/litre)
2nd number: Test, Free (pmol/litre)

The glucose metabolism figure is also messed-up low, but I eat low carb year round so I'm not surprised.

haha, took me a while to understand what it all was as it was in afrikaans. That is crazy low, I am assuming before your TRT?

Furk, bru nobody would find this amusing bru! unless they were inhuman in some way! I know you don't mean it in that way bru! but jeeeez! that's some hectic blood work results! for me it would be the same as loosing one of your senses.. I know it's fixable with TRT.. but eish! its still crazy dude!

RonTheSaveg wrote: Furk, bru nobody would find this amusing bru! unless they were inhuman in some way! I know you don't mean it in that way bru!

I know bra, and that would've been my EXACT response if I was on your end. But I've learnt to laugh about it, it's the only way I can deal with it. Whatever, I've been dealt lots of bad cards, this is just one more hand. I'll play it best I can.

RonTheSaveg wrote: I know it's fixable with TRT.. but eish! its still crazy dude!

Not exactly. I tried HRT, that was supposed to *fix* it. Results were negligible, so back to square one. Only route is direct replacement, 100% exogenous.

PsyCLown wrote: haha, took me a while to understand what it all was as it was in afrikaans. That is crazy low, I am assuming before your TRT?

Less than a primary-school girl low! When I saw the free test figure I had to read twice, then trace the line with my finger to make sure I'm looking at the right number, then put on reading glasses, then blink and clean reading glasses, then only did I believe 9.2 pmol/litre for a range of 170-660.