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.


Can is Being Kicked Again

Back for attempt number……….Er…….. too many to count. Just like those other times this time is different and its going to work this time.  The reality this time is those words are actually true. In the past when deciding to make changes in my life, loose weight and be the best me I could be I made vague statements like “I’m gonna eat healthier” or I’m gonna eat smaller portions”. The difference this time I’m actually following a a diet. A real diet, not just one I made up in my head with those “healthy foods” I’ve been told I’ve needed to eat for ages, AKA the food pyramid.

Starting November 26th I began eating what they call the keto lifestyle. I’ll get into more details on keto in future posts but I will say since the 1st day I have lost about 20 lbs and really feeling great. Energy is up, appetite is down and overall health is improving.

Today’s post is just going to be short and to the point. I wanted to let you know I’m back on the healthy living train and back to the blog (I know someone of you actually missed it). So please look for my future posts and possibly videos. So you don’t miss any posts please join my Facebook page From Chunk to Chuck

Thanks for reading


“Who you are tomorrow begins with what you do today?” -Tim Fargo


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!





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!

First Steps

As I mentioned in my previous post I have attempted loosing weight and live a healthy lifestyle in the past with some quick success, but it didn’t last. In those other times I kinda rushed into things, changing my eating habits and lifestyle all at once. This time I plan to take a different approach. To Start I’m not changing eating habits too drastically to in the beginning. Instead I will focus on getting my ass to the gym for the aqua fit every day. Once I get into a good comfortable routine this is the point i plan to change up my diet. I don’t plan on being overly restrictive, just make better choices and quantity I’m eating.

Another thing I’m doing that is different is this blog. I’m generally a fairly private person and don’t often share my emotions or thoughts. I feel by using this blog as a journal of sorts will help keep me motivated. I’m also asking for your help and encouragement. Soon I’m going to need advice on exercises I should be doing and can do given my foot injury. I look forward to getting messages and comments from you whether your friend, family or stranger. All is welcome.

In closing I’d like share some of my stats as I start this journey. I will post often an any updates.

Age 35

Weight 348.2

Height 5’7′

Desired weight: 180

Fist goal: 338.0 (10 pound loss)


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.