Cutting with Keto

Its about that time! I feel comfortable with this diet/lifestyle where I am going to attempt to do a cut.

Kind of funny, because as I writing this, I’m eating a bowl of cereal. My family and I have had a couple different events (weddings, birthdays etc…) over the past couple days, so I wasn’t about to be singled out. When I looked at my calendar to see what else we might have come up, I didn’t see anything. That’s when I figured itd be a good time to experiment with cutting on keto.


Cutting in general is a method used, where basically you are gradually cutting calories over a period of time. Ive read and watched videos over and over again about the benefits of keto, and how so many people lost weight and so of, but I didn’t see anyone really laying out how they did it. I am used to basically keeping high protein and restricting carbs and fats so this could get tricky for me.


This cut is only going to be for about 5 weeks. I will apply basic cutting methods with keto style macros. Im planning on cutting out anything caffeinated, which is going to be rough! Only because I love the purple Monster Zeros! Caffeine doesn’t have a huge effect on me, but I love the flavor of those drinks!!!! I will also be documenting a lot of my meals, but just a warning, it could become boring and repetitive. Check out my Instagram or Snapchat for daily updates.


I will be tracking macros over these next few weeks. My beginning weight will most likely be not what I would consider a true weight because I have been hammering in some carbs today. My starting macros will be:


Fat: 130

Protein: 185

Carbs: Under 30 net (maybe 60 total)


I don’t know what to expect, but I feel like weight may drop very fast. I want to see how this experience compares to a normal cut that involved a low fat low carb regiment. Over the past month Ive only half way been counting my keto macros, but even then I have been around 230 fat grams per day. We will see how this works out.


Like I say everytime, if you have any suggestions, please feel free to comment on this bloh, or find me on facebook, twitter or Instagram and comment there. All usernames are @ketohawaii.



Am I in Ketosis?

Well, its day two of post Easter eats, and I’ve grown curious about how fast my body can jump back into ketosis. So today became an experimental day.  I was at Walmart and decided to pick up some Keto test strips.  These are a form of test strips used to measure your body’s ketone level through urinalysis.


Reli On Ketone Strips

The only ones that were available were from the brand Reli On and I purchased them for just under $7.  The directions were pretty straight forward. Dip the end of the strip in to a cup of urine, then pull it out quickly and take a reading exactly 15 seconds after removal. Let’s just say, I am not about to waste a cup for this so I just got a little on there, shook off any access in the toilet, then checked the reading.


My results
My Wifes results

To my surprise the strip said I had small to moderate reading of ketones. I had my wife do a sample as well to give me a base. Her results did come out negative as expected. At this point I felt great. My diet is right back on track and getting back to utilizing fat for energy.


Now, don’t get me wrong, I do understand that this isn’t the most accurate test out there. It was, however, the most readily available.  I will be looking into other forms of testing with other methods. Then we all can see what readings work best.  Ive heard of tests where you take blood samples.  Others that test through your breath.  I want to use all of these methods to see what variables will effect ketone levels.


If you know of any studies like this, please leave a comment below.



The Day After

Yesterday, we celebrated Easter with my wife’s side of the family.  It was filled with games, laughter and of course, food. The spread was right on, Hawaiian food. For a person striving to live every day in ketosis, this isn’t too bad.  Local grinds normally come down to a few main staples; kalua pork, chicken long rice, squid luau and poke (raw fish).  Oh, and had some smoked meat, Looking at the layout of thing I already knew that it may be a day that I over do it on protein, but I didn’t see what was inside the house.


I walked inside and saw all my favorites! Snickers, Hersheys cookies and cream, and my all-time favorite, Reeses peanut butter cups but in the egg shape.  Little bit off the main subject, but the Easter and Christmas cups are by far my favorite! The peanut butter to chocolate ratio is on point! Anyways, knowing that, I ate one after another of whatever was in front of me, including various cakes and pies (even pizza) that my wife dropped in front of me.


Honestly, I didn’t feel like a failure or anything like I thought I might by going all in with the sugar, but rather I felt just normal. It was nice to sit there and relax, and visit with family without counting macros, or trying to take anything off my plate. As we got later in the evening I came to a point where I just knew I was stuffed and just called it quits.


Now I sit here the day after. I really expected to feel a lot worse than I do.  I pictured this big hangover type of effect, but so far it’s only been a little stomach irritation, some awkward bowel movements and that’s it.  I was able to train early this morning, like normal. I didn’t get the extra pump in the gym that I thought I would. Only thing I did differently in the gym today was add some tabata training to the end of my workout as cardio.  In my head that’s moving all the glycogen again, but we shall see.  I think the only real change I’ve noticed is that my abs got mad at me and are trying to hide now. Even my appetite still feels at bay. What I should have done is checked weight before and after, but oh well.


Today is a new day. Back to straight keto we go. I feel like I may be fasted most of the day just because I don’t feel much of an appetite so far. I will probably dink a ton of water and try to flush my system but other than that, I think I’m good to go. Hopefully I can get back into ketosis within the next couple days, and use the rest of this fat for energy!


I’ll give you an update within the next couple days.




What is keto?

The term keto is short for ketogenesis or ketogenic. Both are defined medically, as the production of ketone bodies. The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.

Keto is known for being a low carb diet. I’m here to tell you that it seems more like a NO carb diet! Through experience, I’ve learned that to just keep it simple.  Right now all of my carbs come from fibrous sources such as spinach, broccoli, avocado and green beans. Also, there are some trace carbs in a little cheese here and there. To your average person, that sounds so boring, BUT… how would it sound if I named all those greens and told you I soak them in coconut oil or butter and put as much salt as I want? Its freaking delicious!!! Throw on a good portion of steak and you’ve got a great meal! Not to mention filling. The fats we eat help you to feel full. So I go through the day and eat at my own leisure.


  • Here is an example of my personal breakdown of what I ate today:

  • As you can see, 73.5% of my nutritional intake today was comprised of fat!!!

What I’m trying to say is, the mantra of keto is scary if you don’t know what you’re getting into. Hopefully I can help ease that transition by going through this myself and sharing with you.

Other major benefits outside of just weight loss and fat burning, used appropriately, it helps with heart disease, cancer, alzheimers, epilepsy, parkinsons, polycystic ovary syndrome, brain injuries and acne.  Just know that these conditions, so far have benefited from the application of a keto diet, but they are still not conclusive.

Hopefully we can dive deeper into the intricacies of this at another time, but for now its way beyond my bedtime, and I need to train early in the morning!




My Intro

So, to start off with, a little about myself and my little fitness/nutrition journey.  My name is Tui and am 36 years young.  I know many of my friends and family will be super surprised to find me here.  Currently Im 6’2”, weighing around 211.  I am married with a beautiful wife and 5 beautiful children.  These 6 people are the primary reason why I chose to start lifting weights, and eating different.  Heres a little bit about my journey so far.


I have never been super overweight. I have always been an athlete and participated in various sports at various levels.  I never did think about real training and nutrition until around late 2011.  At that time, I was still an alcoholic. I didn’t think twice about what I ate, so long as I could get to my next softball game, or get out on the court to play some hoops.  Once I realized that maybe that wasn’t an optimal lifestyle for me, I knew something had to change.


That year was a time for man changes.  I started training and learning about training by watching YouTube. A whole lot of YouTube!!!  From Marc Lobliner, to the Hodgetwins and a lot of the mess in between.  I do got to say, I did learn quite a bit, if I do say so myself, in the past 5ish years. I went through bulking phases, to cutting phases. I went vegan just to say I did it. All the while, I barely touched this while ketogenic diet.  I do admit though, it always had peaked my interest.  Anyways, I made obvious changes in body composition, knew how to manipulate my body to create an outcome that was pleasing to me. On the flipside of that, it was rough.


Countless hours doing cardio.  Straining on low carb, low fat diets trying to create a “better” me. Not realizing how taxing that was to my overall health.  I would count macros daily to hit certain numbers. Weigh every little thing I ate for it seems like forever.  Weighing myself every single day. I’ve come to a point in my life where I realized that I need to let go of these things and stop worrying about them.


Every day seemed like I had some kind of illness in my gut. I knew for a long time that something in my diet needed to change, so I started researching gut health, and just diets in general for better health.  That’s when Keto entered in again.  Now at the time I am writing this, I have only been eating Keto for a week, but I can already attest to some of the benefits I have experienced.  I cant believe I don’t have craving, and I am rarely hungry.  I do admit, I am still checking my macros until I get used to the amount of food Im supposed to be eating, but its been easier on me. I just feel more balanced.


In saying that, I invite you to follow me on this journey, jump on board yourself if you want. You can see my ups and downs.  I will keep you updated with comparisons in strength on Keto vs off, and also take tabs on my weight from time to time.


Thanks for checking out my Blog and stay tuned for more content to come soon.