Tucker: Keto for a day

I’ve gotten a couple workouts in this week, but realized that all the hobbling around I was doing wasn’t helping my foot get any better. It’s good enough to use one crutch and lightly touch the ground with the foot I hurt, but after doing that for a couple days it wasn’t improving and I realized I’m basically just scratching off a scab and not letting the wound heal. I’m back to two crutches and keeping my foot completely off the ground as much as possible and it’s helping a lot within just a day or two.

As per usual, I’ve been switching things up after a long time on a high carb/low fat diet. I took a week after the show to eat whatever, and now I’m back to being structured for the most part. I started with just a high fat breakfast for a few days, and now a high fat breakfast and lunch, and then carb meals after that. Since I’m not training much anyways I don’t need to be stressing over 6 meals a day, it’s now just about separating the carbs and fats to increase carb sensitivity, so I’m having 4 good sized meals and an extra optional one.

I did end up having close to zero carbs yesterday. A friend from college was in town and he invited me out to grab some Korean BBQ. He told me early in the day, and given the copious amounts of fat in the meat at those restaurants, I didn’t want any carbs in my system. I had a high fat breakfast, lunch and small snack and then went hard on the all you can eat BBQ. Besides some carbs in the sauces they may have marinaded the food in, and one celebratory shot of soju it was all protein and fat…. And it was delicious. I woke up feeling great today and continued with the high fat breakfast and I’ll be back to carbs in the evening.

Breakfast – whole eggs with veggies, ham and some cheese

Lunch – beef or salmon with added coconut oil or avocado or nuts and veggies

Snack – chicken or Tuna or shrimp with rice and veggies

Dinner – egg whites and oatmeal with some berries thrown in

I’ve been making some overnight oats with non fat Greek yogurt, almond milk, berries and oatmeal and having that as my post workout, or sometimes to replace the snack if I just want something sweetish but healthy during the day instead of chicken and rice. So far so good and my body comp hasn’t changed.

It’s been a good week overall and mentally I’m ready to go back to a strict off season diet with one dedicated cheat day during the week, and possibly and extra cheat meal during the week on special occasions. Now I just need my friggin foot to heal so I can do some normal workouts again!

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Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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