Keto AF! (30 Day Keto Challenge by Perfit)

By now I’m pretty sure you’ve at least heard of the “Keto diet” or heard of someone saying they are doing ‘Keto’ for quick weight loss.  It seems to be gaining some huge traction over the past year or so. The truth is the “Ketogenic diet” was designed as a response to epileptic patients in French hospitals. The original remedy was to have patients fast completely (no food or drink other than water) for up to 30 days. Results were astounding. As research in 1911 continued, they deduced that fasting caused what are called “ketones” to be developed as a natural response to the body being without carbs.

What is Keto?

Keto, short for Ketosis/Ketogenic is a metabolic state that the body enters when it has depleted it’s glygocen/carbohydrate stores.  This happens in around 2-3 days of having less than 50g net carbs(or less).  At this point the body begins developing ketones, and using fat as a primary energy source instead of the quick energy source, carbs.

How did I start a Keto Challenge?

I was wasting my life scrolling through Instagram, and I stumbled on @aroperfit keto challenge, that was to start June 15. Figured I’d try it out see how I respond to it and use the guidance to get through the 30 days.  Simple right? Definitely… not. 😊  Thanks to  Aaron West aka Aro-PerFit (Click here for personal training & Meal plans mention Trent J!)   I was provided with a weekly meal plan and grocery list, and even workouts to accompany the diet and help increase weight loss.  Below I want to provide a few observations of my experience as it relates to the Ketogenic Diet. Also below, check out a few of the foods I enjoyed while working through this diet.


Week 1:  

So by far Week 1 just like with any diet is probably the most difficult. You are depriving your body of what it’s used to cold-turkey and the cravings will be real. For this particular challenge it started on a Friday so I jumped right in to going through a weekend with no carbs or alcohol. (not easy in the slightest).  In addition to the diet plan provided, I began my first 3-4 days with intermittent fasting.  I wouldn’t eat until around 11am-12pm and would get in calories within a 8-10 hour period.

I immediately experienced the low energy and being cranky as I felt hungry all the time for the first 72 hours or so. To fight my hunger, I kept lots of healthy fat snacks (peanuts, almonds, meat/cheeses) on hand to keep me on track. The key here is you want to get your body into ketosis as fast as possible, so you HAVE to get through the first 2-3 days.

Week 2:

By the time I reached Week 2, I had a good routine.  Workouts, diet, and everything was pretty much on auto pilot. My first check-in was -5 lbs.  Not bad for 1 week. I told myself it was probably 80% water because that’s a natural reaction of no carbs initially.

During this week I began to notice that I had increased mental clarity, lots of energy, was sleeping a lot longer and deeper, however lower performance. Which I never realized was different until experiencing this diet. See I noticed I was losing some of my strength in the few lifts I did, but throughout the day I had consistent energy from the time I woke up to laying down.

Week 3:

Week 3 I dropped another 4 lbs, so I was motivated at this point. I began to get a little more creative with my diet so did stray away from the original meal plan. And I’m not surprised as I’m always trying to experiment in the kitchen. This is where I began to notice changes in my sleeping. For the better actually, I was sleeping a lot more deeply and longer than normal. Whereas I would sleep only for about 4 or 5 at most hours at night (when scheduled allowed) I was sleeping anywhere from 6 – 8.5 hours. Which is extremely abnormal for me.

This was also the week I started feeling myself and said “oh this little cut of bread won’t hurt, or 1 or 2 drinks won’t hurt.”  Well yea… not recommended.

Week 4:

The home stretch!  Because of the way the days were structured though this was the last week I had roughly 10 days left. The humbling reality about going into Week 4, is I had no weight loss. Yep,  just because I wasn’t eating carbs doesn’t mean that my ‘slip ups’ weren’t going to catch up with me.  Must admit it was a little disappointing, but after reviewing what I had eaten and my drinks it made sense.

So I refocused and got back on track.

Week 5:

The last few days of the challenge I was certainly ready to wrap it up.  It was on this Friday, that I actually finally reached my goal of losing 15 lbs. Roughly 2 days before the challenge was over.  Exciting stuff, had missed no workouts and stay pretty on target with my macros. The cravings for waffles, rice, potatoes, cakes, pasta, toast, etc was at an all time high.

But with all of that being said, I completed the challenge pushed my body and mind beyond a new boundary. Not to mention, learned more about what works for my body and what doesn’t.


Do I recommend the KETO diet?  Well sure. But probably no longer than 2-3 weeks. 30 days max. I think it’s most useful to help kick start a new diet (this is not a detox) as it gets the body into a fat burning state. If you follow up this diet with some carb cycling I think you’ll be well on your way to seeing the body you’ve always wanted!

With Passion, Purpose, and Pride,

Trent J ACEO


See some of my favorite recipes & even my 30 day results below!



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Nice for What | GreekNik 2018


By now it’s no secret that a large group of young black professionals have literally BROKE the internet with elegant professional photos capturing the experience of mainland Greece and the isles of Santorini and Mykonos. Via the Instagram hashtag #GreekNik2018 they have created a window into a inexplicable experience where  this travel group visited Ancient Greece in mid may.

One of the most amazing realities is the sheer number of individuals that assembled together with the number around 130-140 at any given moment! Professionals in their 20’s and 30’s from all over the United States, and even some that lived abroad. Just like the popular Dubai Flight glitch a few years ago, this likewise started with a flight deal that offered a majority of people a round-trip flight from Newark to Athens for less than $400.  Thanks to the Travel Crew: “We Stay Traveling” (@westaytraveling) they quickly put a ‘Group Me’ room together, and coordinated all facets of the trip in a matter of months.


Lesson 1:   Book First, ask questions later.

I had missed a few other international trips before. Why you ask?  Because I spent too much time trying to analyze every single minute detail instead of booking first and asking questions later. This time I refused to miss out. Thankfully we caught the deal. Shortly after began working out housing, transportation, and things to do over time. Worked out perfectly. So let that be the first piece of advice…Stay ready, then you won’t have to get ready.


Lesson 2: Keep that Same Energy

This trip along with the others are not for the faint at heart. There is a level of energy and consistent good vibes that were unanimously agreed upon to maintain throughout the entire time we were abroad. KEEP THAT SAME ENERGY! Being exclaimed all throughout the days and nights as we progressed. But it was more than just sleeping less, and taking more shots, but it an ode to life beyond our vacation. The momentum of good energy was being passed to and through each person to heighten the overall experience. If you are not a believer in energy, this type of experience will certainly change that.


Lesson 3: Balance is Key

“Find you somebody that can do both”. What does that mean you ask?  Well, when you take a deeper look into the magnificent melanated moguls behind those pictures you’ll find a cavalry of extremely successful individuals in careers that span a wide range.  See the locals may have thought we were just a bunch of kids visiting Greece, but behind the rap lyric quotin’, tenacious twerking, and Iphone portrait mode selfie taking group was a physical manifestation of Dubois’  Talented tenth.  But with a cultural twist… We exuded the made-popular term ‘sophista-ratchet’. Now you may not be familiar with this urban vernacular, so let me try and give you some examples:

It’s the pulling out your devotional first thing in the morning, and still being the life of the party, or maybe it’s a quick shady interchange between a dentist spraying a bottle of Moet and a lawyer getting blown up by clients on a yacht ; or maybe it’s a young black physician that just finished his Orals for Board certification, and buying bottles of Johnny Walker on the beach,  or maybe it’s a restaurant owner that astounds us all buy packing for 10 days with a carry on, or personal trainers that also serve as Instagram models, and just possibly it’s project managers that aren’t afraid to climb on a bar and dance the night away, or possibly an engineer that’s a bounce music hype man, or a pharmacist with a gwara gwara that’s video vixen worthy, or debates about religion and Cardi B lyrics while on a tour of a Mykonos vineyard.  The energy and vibes reverberating from these magnificent melanated moguls was about leaving behind their professional lives to let it all out.  Everybody fed off the energy of the next and leveled up as the days went by. These are no ordinary people: stock brokers, sales reps, trainers, motivational speakers, entrepreneurs, project managers, trainers, nurses, engineers, educators, consultants, actuaries, doctors, brand reps, lawyers, dentists, executive chefs you name it!


New connections. New relationships. Everlasting memories. No regrets. I hope this story inspires you to do what you’ve always wanted to do no matter your current circumstances. If you love to travel, do it. If you love to write, do it. If you love to speak, do it.  If you love to create art, do it. If you love to cook, do it.  If you love to serve, do it.  Nice for what?  Don’t ALLOW meaningless small barriers drop false fear into your life and have you putting off what you were called to do now.

In closing, the world is waiting on you to let it out. To stop holding back; break out of that shell and live your best life!!!

Follow @westaytraveling and check out the hashtag for some of the awe inspiring views of the Greek isles and the beautiful people who conquered it. Not to mention the next flight deal!


And remember:  Protect your peace. Live your life. Eat your vegetables. Drink your water. Love hard. Laugh often. Use your Shea butter. Properly moisturize. Get your rest. Meet new people. But most importantly:   Travel the world.


Live ACEO 


. With Passion, Purpose, and Pride,

Trent J ACEO