Keto My Way


My last post Keto Basics I gave a brief outline of the Ketogenics diet and how I understand it works. If you haven’t read this please read before reading this post. Today  I want to outline how I am currently doing keto. I say currently because I know eventually as I loose more and more weight my body will start to adapt and change how it uses the fats, carbs and proteins I put in it, so I will need to change up things once again.

To follow true keto you are told you need to restrict your carbs to under 20 grams per day in order to get your self into ketosis. Well this may be true fro some people its not always the case. I have done some research and found examples where you get into ketosis with limiting to less that 100 grams of carbs. This variation has a lot to do with your eating habits (diet) prior to making the cut in carbs.  For this reason I am allowing my self up to 50 grams per day.

I break down the 50 grams per day as 15g for Breakfast, lunch & dinner each. With 5 left for snacks. For most days I am hitting on average 35g per day. Even though I am at about 35g on average per day it’s quite difficult at times. Many foods that we look at as “healthy” tend to have a lot of carbs because of sugar content. For example carrots have 6.5 grams of carbs for a 2.5 ounce serving. This is because of the natural sugar content is 2.17g. This does not mean carrots are unhealthy and should not be eaten in ketogenics. What it does mean is the amount of carrots you are eating needs to be lowered to ensure you are staying under your carb limits for the day.

Another aspect of keto is keeping your fat content high. This is a big change for other diets I have been on and one I’m still working on getting higher each day. I do this by adding some MCT oil into my coffee each morning. The MCT oil has 14g of fat from 1tbs serving. I pair this with 1/4 cup of unsweetened coconut milk which has 1.7g of carbs and 1.2g of fat. In keto sites they refer to this as a variant of  bullet proof coffee.  BPC is technically a brand name so lets call this version keto coffee. Some people put mutter in the keto coffee instead of the milk/coconut milk. This would give more fat but also adds to the oily texture. Speaking of the oily texture what you need to do to get this mixed together I use a smoothie blender. Its makes a nice frothy coffee which I truly enjoy.  To get fats for other meals i try to add some olive oil when I can and eat red meat and salmon.

The last major piece of Ketogenics is protein. I’m still struggling to stay under the 96g per day I have allowed my self. On average I’m about 120g per day. This isn’t isn’t a crazy number but need to work on this. I get most of my protein from cheese and poultry.


No matter what diet you are follwing it’s highly recomeded you use some sort of food diary. I personally use a phone app called Lifesum, other people perfer a spreadsheet but its harder to track becuase you need to do more math and work on your own. I like the lifesum app becuase it gives me an a breakdown of all foods I eat. There are a few times the item is not in the data base, but I am able to add it on my own so it’s not in the data base. I also joined as a premium mmebership to unlock other features I like to use.  There are many apps so do a search and find one you like best.   IMG_0075

If you noticed I haven’t mentioned anything about calories that is because at this point I find no reason to limit these. Limiting calories would add another layer of things I’d need to “stress” about and at this point I’ve been loosing weight and inches quickly so no need to make that change.

This brings us to the end of this post. Next time I hope to discuss the positives and negatives I have noticed from being on keto for nearly 1 month.


Ketogenics Basics

Hey! Howdy! Hello!

In my last post I announced I lost about 20 pounds in 3 weeks doing something I called Keto. I guess I better explain more to you what keto is. There are many blogs and websites dedicated to Keto (aka Ketogenics) but  I will explain it to you how I see and understand it. I’m by no means an expert but have done quite a bit of research. I’ll try to explain how it’s done, why its done and how I’m adapting it to fit me over the next few posts. As you will see there are a few variations and you can change how strict you want to be depending on your needs, motivation or goals.  Lets get started……

I’m sure you all know that food is your bodies fuel that keeps it going. More accurately the sugar in the food is the fuel. I’m sure you also know that most foods contain protein, Carbohydrates (carbs) and fats (theres many others but they are unimportant to know at this point in time). Sure  we know those things, but what does it mean? Well, Proteins are used by the cells in the body to essentially create new cells and replace old ones. Carbs turn into sugar in your body which becomes the fuel to energize all your body functions.  Lastly you have fat, which really doesn’t have a job provided you are eating a large amount of carbs and sugar so a few things happen with it. It is often stored in your body for reserve energy if they body is ever starved and it needs the fat to keep operating.  So in essence this is the fat your see on an obese person. The second thing fat does is turns into complex lipid molecules which enter your blood stream and lead to blocked arteries and such (nothing good).

This is the process for the Standard diet, AKA The Standard American Diet (S.A.D.) that most people follow or at least told to follow. Keto and other low carb diets change this process up to have the fat (keytones) become the fuel by starving the body of carbs.

To better understand keytones we need to think back to the diets of our ancestors, I’m not talking grand parents here, we need to go back way back to the hunter and gather days. Back then food sources were not always available to them and they were not doing a lot of preparing meals or baking. Their diet consisted of meats and vegetables for the most part. They also were not eating every day, often they would be going a day or two without meals. At the same time even though they were without food they still needed the energy to keep their body running because they were hunting, gathering and trying not to become food themselves! Since they were not eating, the body started in to starvation mode and adapted from burning the carbs to having the liver convert the fat from the food in the body and the bits already stored in the body from previous meals. The production of keytones in the liver is called Ketosis and the act of getting your bodies into ketosis through dietary manipulation is called Ketogenics.

Getting into ketosis through ketogenics is generally easy to do but of course results vary person to person. Simply put Ketogenics is keeping your carb intake low, Protein consumption moderate and fats high. Ideally you want to break up your daily intake values to 5% carbs, 25% protein & 70% fats. Of course I believe this should be the ultimate goal however when starting out I have found it is not necessary needed to hit levels of carbs that low, but it all depends on your previous eating habits. For me I was eating a lot of   carbs from bagels, pizza french fries and sugary foods. So for me just cutting those foods out and still eating foods that contain moderate amounts of carbs has allowed me to get into ketosis easily.

I’m not going to get into full details of how I’m doing keto. In my next post I’ll give more information about that. I just wanted to give you at bit of information of how it works. Please keep in mind that I am not a doctor or nutritionists and I recommend you do your own research if you are thinking about starting Keto on your own. With that being said please feel free to message me through my facebook page  or email me at should you have any questions or concerns.

Thanks for reading.!



I have Something To Say….

Okay it’s time for a confession and an admission……


I’ve been sick with a cold, and when I’m sick I turn into a giant baby!! When this happens all rational behaviour and thinking ends and I generally end up giving into a cravings and binge eat. Well this time I didn’t really go too far overboard, but I did eat a chocolate bar for the first time in well over a month. Admittedly it was fantastic! Mmmmm the chocolatley goodness was great. I truly enjoyed it and when it was over a funny thing happened…… NOTHING! Nothing  happened. There was no guilt from eating it. I didn’t turn into a chocolate craving monster eating every ounce of chocolate I saw. I didn’t unravel all the hard work I’ve been putting in trying to loose this weight and getting in better health. I guess the point I’m trying to make is things are okay in moderation. A chocolate bar every once in a while isn’t a terrible thing, although I do not foresee me eating one for a bit, but I do see a big piece of Chocolate cake in my future since my birthday is April 24th and my wife’s is the 25th.

I also wanted to mention even though I’ve been sick with this cold I have still been going to the gym for a swim and or aquafit classes and feeling great! I truly feel like I’m getting back to my old self again, but with more knowledge and self awareness ! Thanks for all the support.

Good luck and keep your head up!





The First Four Weeks

Here I am at 4 weeks into this journey🙂. I have to say it certainly have been a trying time for me. There have been plenty of emotional ups and downs, and in the past this is what would have sidetracked me. I did not let that happen this time. I will admit there had been a few times I ate a larger portion or didn’t choose the most healthiest, but those were basically just blimps in the radar and did not take me completely off my plan. Also it should be noted, my plan for the first bit was to focus on getting into routine of physical activity and am proud to say I have been doing great in that aspect. I get to the gym for a swim or aquafit class nearly every day and sometimes twice a day! I haven’t been doing the bikes all that often because it does cause some discomfort with my foot, so I think for the time being I will just stick to the pool.

There hasn’t been much changes in the discomfort of my foot.  I’m still wearing the aircast when not at work or somewhere where I have to drive(can’t drive with it on). I’m still waiting to receive my updated orthotics so I can wear them in my work shoes. Hopefully once that comes in and my feet adjust to it I will start noticing a change. I go back to see the surgeon in April so I’ll get a better idea of what the nest step will be.

I’ve been starting to notice some changes in my body. I feel muscles tightening in my shoulders and chest. There is no ‘major’ noticeable body changes but I can see some ‘minor’ ones. For starters my pants are much easier to button and shirts ate fitting better.  As far as the weight I’m done 8 pounds. Not quite the 10 I was aiming for, but still a good number and as I’ve been told I’m building muscle from the swimming and muscle burns fat but retains water which causes weight to increase.

In the next 4 weeks coming up I’m going to stay the course and continue to stay to eat smaller portions and selection healthier options when I can. I am pleased with my progress so and do plan on making major dietary changes but not quite ready yet. I’m trying to take baby steps this time around.

Well that’s it for now. Keep a look out for future blog postings. I have a few things planned.

Good luck and keep your head up!


P.S. I intended to post a photo but there is literally no visible difference that is picked up by the photo. Maybe on the 8 week mark things will be different.


I Haven’t Forgotten

Dear friends, family and/or curious reader

I’m sorry there has been such a gap in my postings as of late, unfortunately my wife and I had been going through a difficult time since we had to make the heart wrenching decision to put our dog ginger to sleep.  Ginger was suffering from a tumour that started to block her from pooping properly. The grieving process for this has been a tough one, but getting better.To make things worse my father was also having some health issues and ended up in the hospital for a few days, but now seems to have made a full recovery and doing well.

I would like to point out during all this turmoil I hadn’t forgotten about my plan for a healthy me. I have still be visiting the gym on a regular basis and in fact did 2 aqua fit classes in one day (morning & evening) yesterday.

In closing I’d like to say I’m feel great despite the emotional ups and downs over the past few weeks. My plan is still very much on track and next week I will be posting a complete update including photos.

Sincerely Chuck

Good luck and keep your head up!

React and Adapt

Things don’t always go as planned

“Stick to your vision but adapt to your plan”Brian Maggi

Before I went to bed Friday night I set a plan in place for my Saturday. Wake up @ 7:30am eat breakfast, shower and be at work for 9. Work my last 4 hour shift(Starting 8’s Sunday). After work I was going to the gym. This was the day I thought I’d start on the bikes.

Went to sleep about 10:30pm. Wide awake at 5am with no chance of getting those 2 hours or so of sleep in, so I got up and made some oatmeal for breakfast. Okay no problem, since I’m up I might as well start my day with a trip top he gym instead of having it after work. Gym doesn’t open until 7am so as I ate I watched a few youtube videos including this one. I’ve seen it before, but I really like this guys series and I wanted to watch it again, along with a few others on his channel.

A 6:45 I packed a gym bag, some snacks and headed to the YMCA, arriving right at 7. This is when I noticed I didn’t have my gym shoes( I was wearing my work shoes) and therefore could not ride the bikes. In the past I probably would have just gone home. Not today, not ever again. I just changed my plan of action but kept the goal the same. I knew the pool opened at 7:30 so I sat in the comfy chairs in the men’s change room, read the news paper and headed down stairs to the pool. I had a great 30 minutes swim and 10 laps which was a great increase from the ZERO laps I’ve done for years. I was quite proud of my self. The rest of my Saturday went on as planned.

I knew I was working my first 8 hour shift in a few months on Sunday so I had planned to take the day of the gym, but that didn’t mean I took a day off of my goals and plan. Instead of hitting the gym I did a 15 minute low impact video I found on youtube from the HASFIT channel. (Side note I highly recommend their videos). After that I felt great and was ready to take on my day.

As you see things didn’t always go as planned but I kept my focus on my goals and adapted my plan to meet those changes and challenges. I’m also learning that it’s little efforts that will make the most impact. I won’t always be able to hit the gym and get a full workout in, but I can easily find 15 minutes to get the blood flowing with a low impact cardio like the one I did today. If you know of any videos and routines like this please share them with me, or if you have any questions or comments you can comment on here or send an email to

That’s it for now. Good luck and keep your head up!


From There to Here

Start where you are. Use what you have. Do what you can. – Arthur Ashe

I’m going to take these words and start a journey, one that I’ve started and failed many times before. I guess I can’t say failed, as I have had some success. About two years ago I was able to go from 330 lbs  to 290 in about 4 months. I was quite proud of myself, but for some reason or an excuse I can’t quite come up with now, I just kind of stopped. I stopped going to the gym. I stopped eating healthy and most of all I stopped being proud. In all fairness this is just about the time my life started to take a deep nose dive.

I lost a job, one that I was very happy doing. It forced me to have to take another job that was not right for me, but was thankful to have it. After about a month of this job, I reentered the world of retail as a supervisor for a truck unloading team for a big box retailer. I absolutely hated this job. It took a toll on me physically and mentally. At the same time of this rough time in my life, my wife discovered she was pregnant. Something we’ve been wanting for the entirety of out 8 year(at the time) Marriage.

I remember being so ecstatic about this revelation. This made that terrible job more easy to go to. It was for a purpose, it was now about supporting a family. My wife and I went to see our fertility clinic and get an ultrasound. They told us they did hear a heartbeat but it was weak. There were two reasons for this, either the pregnancy wasn’t as far along as we thought or the fetus was in distress. Out of naivety we chose to believe it was just too early. We began telling family and close friends. It was about 2 weeks later we found out during an ultra sound there was no longer a heartbeat and the fetus did not survive. This was a complete devastating blow to my wife and I, but we both vowed to get past this set back quickly start trying again. Once again our naivety got the best of us, we did not realize the mental strain this put on us. Getting pregnant again has yet to happen for us.

In late June or early July 2016 I responded to a job advertisement for a new tool retailer coming to my town. I got an interview and then landed a job, it wasn’t in management as I hoped, but I knew given my work ethic and leadership capabilities I could quickly move into a leadership role I desired. I was feeling good. I was happy. I was optimistic about my future. It seemed brighter than ever. I gave my two weeks notice to my old employer and set my sights on the future. At this same time my wife’s oldest brother’s own life became unraveled and without being asked we hoped into our car in the middle of the night and went to rescue him.( I say rescue because in our minds that what we felt like we were doing, in hind sight we were just dealing the inevitable) I’m not going to get into full details, but we both really went out on a limb for this. Missed several days of work and had to put down a small amount of money to help him. At this point he traveled back with us to our home where he lived for over 2 months until one weekend where things were reveled and it was decided we could no longer be of help to him and he returned to his home town. I haven’t seen or spoken to him since.

The story now brings us to December 2016. Things are back to normal for my wife and I. We’ve began to talk about getting pregnant again. My job is going well. I really feel like I’ve found a place where I could essentially spent the rest of my workign life. Then December 9th happened.

It was about 11 PM. Only a few hours left in my shift at work, when another employee and I were putting away several hydraulic cylinders. These cylinders were to be hung on hooks for display. We came to one of this biggest we sell and knew we’d struggle to put it on the hook. So we cleared the row we were working on and started lifting this massive cylinder when all of a sudden other cylinders on the adjacent rows began falling. One of them, landed squarely on the top of my foot, just beyond the part protected by the steep cap in my shoe. Instantly I started feeling pain. The ambulance was called. While waiting for the ambulance I could feel the swelling and in a panic we removed my shoe and socks. I looked at my foot and at the time it reminded me of the top of a blue berry muffin. I thought for sure it was broken. After being taken to the hospital and having x-rays it was determined there was no break and I was relieved. I guess that was also naive of me.

The recovery from this has been a long one. I wasn’t able to walk for nearly a month. I developed blisters on top of my foot. I now have scaring as a result. I get this burst of pain in it and I’m told there is extensive nerve damage. Now that I can walk I need to use a cane for balance and relieve pressure from my foot. I’m back to work but on modified duty and only 4 hours a day. As a result of this and I guess the stress of the previous year I really started to feel depressed. I felt lonely and isolated, even though my wife was supportive. I felt as if I’ve started to fail in the physical and emotional sense.

So this is where we are today. As of last Wednesday I joined the local YMCA and have taken a few aqua fit classes. I feel this is the best way for me to get some physical activity while not putting strain on my injured foot. I’ve now been to 2 classes and looking forward to going to one tonight.

So now we are caught up of what is going on in my life I will wrap up this first post. I’m going to write another post soon of what you can expect from this blog and what I’m expecting from you as a reader.

Thanks for reading

Chuck 2/27/2017.