My current keto diet and exercise regime

A little history

My diet and exercise regime change from time to time, particularly my diet as I expand my knowledge or forget things I’ve previously learnt. This post is about my current keto diet and exercise regime.

I still work 9am – 5pm for an IT company, but the office has recently moved from a location close to my home, to Melbourne’s CBD. My morning travel time has jumped from a 5 minute drive, to approximately 1 hour of walking / public transport time. Due to the move of office, I realized I simply couldn’t continue my usual regime of waking up at 6:45 am, taking a pre-workout supplement, then working out from 7:20 am – 8:00 am. And for the first 3 months or so in the new office, I had given up on exercise completely. I had decided that I couldn’t get up any earlier than I was used to, and by the time I get home around 7:00 pm I am way too tired to work out.

3 weeks ago, I finally decided to stop making excuses and I set my alarm for 5:45 am to pick up where I left off. Primarily because, 3 weeks ago, I realized I had gone from 87 kg (191.8 lb) to 96.5 kg (212.7 lb).

Gaining that much weight back in 3 months wouldn’t be realistic if the only change was a lack of 40 mins of cardio daily. My diet took a steep decline around the same time that my exercise ceased. And I realized only recently why exercise is so important to me. It’s not to “bulk up” or to “burn extra calories”. By bypassing the barrier of exercise, I am then free to bypass the barrier of bad diet choices. My willpower and motivation have increased. My stress levels have dropped (recently with the aid of a supplement which you can read about here). My insulin and hormone levels are balancing. And to top it off, the endorphin high for the rest of the day feels fantastic. I believe solemnly that diet is many times more important than exercise, but I’ve found that without exercise first, I struggle to make smart diet choices.

Where I’m at now

This morning, after 3 weeks and 1 day back into my ketogenic diet, I weighed in at 91.9 kg (202.6 lb). I’m not obese, but I’m overweight and still have a long way to go before reaching my goal body fat percentage of about 10%. But with the 4.6 kg (10.1 lb) reduction in weight already, I look much leaner and I feel invincible. The hardest part is getting the ball rolling, but once it is, the rest is much easier.

Update 26/08/2015

It has been close to a year since I wrote the above and a lot has happened and changed since then. My routine is mostly the same, and I am currently at 86kg, but mostly my diet has had to change rather drastically a few times for various reasons. I will be writing about this shortly, so keep an eye out for it if you’re interested!

Update 01/02/2016

Yet again my diet has changed a fair bit since this post and I have learnt some invaluable tips and tricks to making weight loss and fitness goals easier. I highly recommend you read my latest post on Ketogenic Dieting and Intermittent Fasting for what I believe to be the best possible weight loss method for rapid and maintainable results.

About the author


Lee Valentine

Hi, I'm Lee. I am by no means a medical or nutritional professional, I am just a real life keto "success story", meaning someone who has successfully lost a lot of weight using the ketogenic diet. My information is often non-technical which I feel is better for most of my readers as most of the information available online for ketogenic dieting is too technical, too confusing and doesn't just "get to the point" and show people how to simply lose weight via ketogenic dieting.

Leave a Comment