A Day In The Keto Life – Keto and Exercise

Updated: June 19, 2020

Note: as of April, 2020, we have switched to a vegetarian lifestyle. I’ll write a post in the future about the whole process of getting there.

Also, we are currently working through a PiYo workout for a couple of months. I’ll let you know the results of that workout.

Hey everyone!

Just a short little post today that will outline what a typical day in the life of me and my wife – keto lifestyle followers- from wake up to bedtime.

Here we go!

Keto and Exercise

Wake up is 5:45am. My wife and I go to the basement gym and do some weight-lifting. We have been lifting weights for about 16 months. We started with all the beginners phases, which we researched and tried a bunch of different exercises, focusing on form, and have now moved into a split routine workout regime where we work out each body part two separate times per week on a rotating eight-day schedule. It looks something like this:

Day 1 – Chest and Triceps

Day 2 – Back and Bicepsketo exercise

Day 3 – Legs and Shoulders

Day 4 – Abs

Day 5 – Chest and Triceps

Day 6 – Back and Biceps

Day 7 – Legs and Shoulders

Day 8 – Abs

We try to take one (or two) days a week off, if we are tired, have been out late, or simply are sore from the workouts on the days before. When we get to the basement, we just turn the page and do the workout. I will provide more details of the workouts in a later post.

Morning Routine

If it is a work day, we try to limit the workout to 30 – 40 minutes, then we get ready for the day. Shower, some protein, either a protein bar or a shake, and then off to work. If it is a weekend or a holiday, we will sleep in a little, and begin the workout after a coffee or two. Also, we will extend the workout a little, but not more than 60 minutes. Then into the hot tub for some relaxation before we get on with the weekend duties.

Food Throughout the Day

We don’t normally eat breakfast before we workout. We do take supplements, however. During the week, we will have a supplement while we workout. On the weekends, we will have a pre-workout supplement, and then the workout supplement while lifting. I will detail the supplements in a future post.

Protein is a mainstay these days. During the week, as mentioned, it is usually a homemade protein bar or two. On the weekend, I will have a protein shake in the hot tub, and after we are ready for the day, we will have bacon and eggs and cheese to start the day.

Mid-morning snack for me is cheese and meat; for my wife it is a few berries and yogurt.

Lunch consists of dinner leftovers for the most part. That will be a meat protein and some vegetables.

Afternoon snack for me is the same as morning snack, with the addition of some fresh veggies and dip. My wife usually skips the afternoon snack, although she tries to have fresh veggies every day.

Dinner consists of meat and vegetables. We love a medium-rare steak, or some chicken (thighs preferably for the fat content), or salmon. We enjoy burgers with bacon (without the bun). Pork chops are delicious! Along with this is a vegetable of some sort, sauteed and covered in butter or bacon.

We also have a keto friendly dessert on hand; just a small square prepared with sugar free chocolate and sugar substitutes.

A late night (8:00pm for us) snack would be some raw nuts and maybe some cheese.

The Liquids

We love coffee. We drink it all day. We love the smell of coffee brewing. We love it so much that we grind our own coffee beans fresh for every pot of coffee. I prefer 35% whipping cream in my coffee, but my wife uses 10%. No sugar. We also try to drink lots of water. We do indulge in some alcoholic beverages, which I will discuss at a later date.keto coffee

It is important to avoid all those sugary drinks like cola and energy drinks. Your body will convert all that sugar to fat and store it in your body. There is so much sugar in those drinks that your body cannot ever use it up as energy, hence the storage. Avoid, avoid, avoid!

Not So Bad, Eh?

So there it is. We exercise almost every day. We consume most of our calories as healthy fats. We eat lots of vegetables.

But overall, we enjoy our lifestyle. We eat the foods that we want to eat that fit into our keto lifestyle every day. If we are going to do a heavy leg day, we may carb up a little the night before with some bread with dinner or crackers and cheese as a snack.

Just remember that it is what you do most of the time that matters. As we get deeper into this lifestyle, we’ll talk about cheat meals. They won’t kill you or even kick you out of ketosis. Everything in moderation.

Thanks for listening. I’ll see you in the next post.

If you have any questions or comments, please leave them below.

Have a great day!


Tom Fitzsimmons


  1. Thanks for the article. I started Keto the end of May and lost 40 pounds. Now I need to start my exercising. Thanks for giving me an idea of how to break up my exercise days.

    • Hi Nancy
      Remember that the exercising doesn’t need to be extensive. Start slow and do what you are comfortable doing, and then build up your routine and number of workouts.
      Have a great day!

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