Sunday 2 December 2018

Keto, accountability and repetition.

I’ve trained on and off for about ten years. Lately it’s been more like off.

There have been times that I have been very consistent and there have been times that I have not been so consistent.

The most consistent I have ever been was from January 2008 until June 2008. In that period I managed to go from 230lb’s of podge and blubber to 180lbs of lean human. It was a hard schedule. Cardio at 6:30 seven days a week, six meals a day, weight training four days a week. I was able to stick to that plan, without deviation for near enough 99% of the six months. I had always been of the opinion that there were two reasons. First, I was single. This makes odd food patterns easy to deal with. Secondly, I worked for myself. I could leave the office whenever I wanted and no one would say anything to me.

Recently I found myself once again contemplating why I was able to be so consistent. In my mental meandering, I stumbled across part of that routine that I had forgotten about – the daily log. I’ll not get into the specifics, but the schedule I ran in 2008 was called SGX. It was an over the internet training program that was popular over at the John Stone Fitness Fourms that was sold by a bodybuilder called Chris Janusz1.

I gave Chris about £150 and in exchange, he sent me a word document full of information and a training programme that had its macros tailored for me and my goals2. Every day, without fail, I would follow that schedule and at the end of the day, I would log in to the SGX forums and post an update to my log. The log itself was not very exciting. It was along the lines of “Hey, I hit all my macros and supplements and nailed my cardio and weights”.Other people also did this.

Groups of us who started at the same time would follow each other’s logs and once in a while making it known to the person that we were watching their progress and that they were accountable. This was the key I had missed - posting a daily update and being accountable to people for “saying what you were going to do and then doing what you had said”3. This accountability was a revelation to me. Like most things, it seems obvious now, but for a while, I had forgotten about it.

Fast forward to today. I have not trained for over two years. I can feel it. I am a little fluffier around the middle than someone in their 40’s should be and I can feel the impact of sitting at a desk and not moving my meatsuit for nearly two years. I, like lots of other people, have decided to resume training on the 1st of January 2019. There are pragmatic reasons for this date that mean I cannot fit in any training before this date. What I can do however, is start the nutrition side of things.

I’ve always flirted with the idea of trying a keto based diet and so on Tuesday the 27th of November 2019, I started. I made myself a neat Google Sheets Keto Template (which you’re free to use) and I’ve hit the nail on the head since the 27th of November. Here is a screenshot of today.

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In order to extract the most possible benefit from my keto plan4, I’m going to run it for one hundred days with a break for the SoPost Christmas Party, Christmas Day and Boxing day. I’ve chosen one hundred days instead of three months for two reasons. First, it sounds more epic. Secondly, it frames my approach. Three months of keto sounds like a long time. Probably because to the short-term mindset it is. The short-term mind cannot deal with the medium-terms results driven attitude. The short-term mindset works in days and so to maximise my chances of staying on track, I’m tricking my mind into repeating the same day one hundred times. This is a much easier proposition for short-term monkey mind to digest. Short-term monkey mind does one day and then medium-term goal mind tells short-term monkey mind to do it again the next day. This is where the repetition comes in.

In order to strentgthen my resolve, I’ll also be posting an update everyday. This will be in the style of the SGX updates I mentioned above. I know that the setup here is a little different, as to you, this is place is read-only, however it will make for nice motivation to get myself a string of posts.


  1. Chris sadly passed away from in June 2009. There was never an official announcement to the cause. 

  2. I’m pretty certain everyone was given the same (more or less) macros. I don’t care; it was the best £150 I ever spent. 

  3. The ISO way. 

  4. I’m getting advice and support from Kirsty Hardwood at Optimise Nutrition