An Abrasive Noo Yawk Guidos Keto Log

[rainbow716590452]

well i really didnt think id ever sit down and do one of these but i feel im not going to be as strict with this diet as i should if i dont do the log so here goes...i did this diet half assed from the middle of jan to feb 27 then i went to south beach and destroyed all of the mediocre results/progress that i got from the short lived keto diet i was on...so i started the diet back up on march 5th but im gonna start the log with everything thing i did today march 7th....i will post beggining stats and photos(reluctantly i might add) sometime in the next three days...im looking to do three things on this diet lower overall body fat % obviously but in three specific areas chest lower back and lower middle abs...i dont care about actually wieght and i dont know or care what my body fat % is but hopefully it will go down...here goes

11am cardio liss for 30 mins (thats all the time i had) at 125 bpm heart rate on an empty stomach and took a few servings of xtend, 1 gram of caffine (yup you read that right my adrenals are shot), and 1 gram of green tea, 4 pills nitrix, reset AD

meal 1 (after cardio)
8 tbsp heavy cream 1 scoop whey 1 scoop casien
supps: cycle support, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

meal 2 omlete with swiss, mozzarel, chedder and 3 tbsp sourcream, and a coffee with 3 tbsp heavy cream
supps: bev nutrition multi, fishoil

meal 3 6 deviled eggs (mayonase, mustard)
supps: 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

workout back & tris
supps: 4 pills nitrix, sugar free redbull, 500mg green tea, reset AD, 5 chewable tablets of creatine equals 5 grams(mmm tasty)

pullups 3x12/12/8
tri extensions on lat machine 2x15-20lbs (warmup elbows)
decline closegrip smith machine 3x15-90lbs/12-120lbs/10-170lbs
tbar row from floor 3x15-70lbs/12-115lbs/10-160lbs
flat bench skull crushers 3x16-60lbs
hammer strength row over hand grip 3x15-140lbs/12-160lbs/8-190lbs
dumbell extensions 3x15-15lbs

meal 4 (after wieghts)
8 tbsp heavy cream 1 scoop whey 1 scoop casien
supps: cycle support, 300mg ala, 30mg cq10, cla, fishoil, 5 chewable tablets of creatine equals 5 grams(mmm tasty again)

meal 5 4 hard boiled eggs
throughout the entire day i consumed approx 4 liters of water

bed time supps are: 4 nitrix, reset AD, 2 grams GABA,
12 grams melatonin (lol)

if anyone took the time
thanks for looking

[bigg_K]

Funny thing I did something similar, basically a half assed Keto, where I went down a bit. And since the 18th of Feb I've been serious about it.

Do you count up your calories? Just curious what you're at.

And are you going for the CKD or TKD?

Anyways, Good Luck. I've found the Log as a great tool to keep me on track, now I just starting to settle into a nice rhythym.

[rainbow716590452]

Funny thing I did something similar, basically a half assed Keto, where I went down a bit. And since the 18th of Feb I've been serious about it.

Do you count up your calories? Just curious what you're at.

And are you going for the CKD or TKD?

Anyways, Good Luck. I've found the Log as a great tool to keep me on track, now I just starting to settle into a nice rhythym.

nah i dont count calories im going to gradually lower the food quantity as time goes by...i just dont have the time to count them i have an 11 hour work day so theres just no time...i have no idea the diff or what either one of those is ckd tkd??? please explain

thanks for stopping by
good luck to you

[rainbow716590452]

i woke up exhausted today but took my ususal supps anyway and was ready to go to the gym (at least thats what they call bayshore ballys...it is just horrendous) but needless to say there is no going to do morning liss its absolutely pouring in new york so morning cardio is out...i slept from approx 3am till 1130am pretty much straight through...since there is no cardio im going to download some JP tracks...you know the typical guido stereotype thing...and maybe list an auction or to on ebay...well take care im on to do some cooking...ill be back tnite to post the rest of my day

empty stomach morning supps:
4 nitrix, 500mg green tea, 2 servings xtend, 50mg geranimine, 700mg caffine
track of the day deep kemical by JP

[rainbow716590452]

the rest of my day went something like this

meal 1 (no cardio)
8 tbsp heavy cream 2 scoops of whey
supps: cycle support, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

meal 2 6oz of chicken cooked in olive oil 3oz had slices of mozzarela on it and the other 3oz had slices of cracker barrel marbel cheese on it
supps: bev nutrition multi, fishoil

meal 3 1/3 of a cup of natural almonds cooked in olive oil with one packet of splenda and cinnamon and 2 hard boiled eggs
supps: 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

meal 4 a can of tuna fish in oil with 4 tbspns of mayonase and pepper
supps: 300mg ala, 30mg cq10, cla, fishoil

workout shoulders & bis
preworkout supps: 4 pills nitrix, sugar free redbull, 500mg green tea, reset AD, 5 chewable tablets of creatine equals 5 grams(mmm tasty)

keep in mind that the following wieghts are for each dumbell
dumbell shoulder press warmup 2x15-30lbs
working sets 4x9-60lbs/9-70lbs/9-80lbs/8-90lbs
alternating bi curls 4x15-20lbs/8-40lbs/10-30lbs/12-20lbs
side lateral raise 4x15-20lbs/12-25lbs/8-30lbs/10-20lbs
hammer curls 3x15-30lbs

meal 5 (after wieghts)
8 tbsp heavy cream 2 scoops of whey
supps: cycle support, 5 chewable tablets of creatine equals 5 grams(mmm tasty again)

meal 6 1 1/2oz mixed nuts
supps: 2 fish oil

throughout the entire day i consumed approx 2 liters of water

bed time supps are: 4 nitrix, reset AD, 2 grams GABA,
12 grams melatonin (lol)

if anyone took the time
thanks again for looking

[rainbow716590452]

http://www.youtube.com/watch?v=5blbv4WFriM&feature=related
anyone know how to embed a video from youtube...i tried to embed the video that the above link takes you to but it wouldnt let me embed...not sure if it was a faulty link or bodybuilding.com thing....anywho
i was extremely busy yesterday so im going to post yesterday and this mornings stuff now...gym closed early so couldnt go back and do second session of cardio...btw last night i tested red on keto sticks

morning cardio liss for 60 mins at 125 bpm heart rate on an empty stomach and took a few servings of xtend, 1 gram of caffine, and 1 gram of green tea, 4 pills nitrix, reset AD, potassium

meal 1 (after cardio)
8 tbsp heavy cream 2 scoops of whey
supps: cycle support, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

meal 2 only had time to grab a handfull of nuts...so this was more a snack than a meal

meal 3 taco salad: 1/2lb of chop meat, taco seasoning, 4 tbspn sourcream, 1/3 cup shredded cheese, 1/2 head of lettuce, 1/2 tomato
supps: bev nutrition multi, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

meal 4 taco salad: 1/2lb of chop meat, taco seasoning, 4 tbspn sourcream, 1/3 cup shredded cheese, 1/2 head of lettuce, 1/2 tomato

meal 5 4 tbspn skippy nat PB (yum)

throughout the entire day i consumed approx 2 liters of water

bed time supps are: 4 nitrix, reset AD, 2 grams GABA,
12 grams melatonin (lol)

today 3/10/08 im on my way to the gym to do liss cardio
supps: xtend, 1 gram green tea, 1 gram caffine, reset AD, 4 nitrix, potassium

i should be able to post stats and pics when i get back

lata

[rainbow716590452]

ok just got home from garbage ballys...

cardio was 60mins of liss on treadmill incline was 11 for the majority of it and speed was 3.8 and bpm was 125 throughout...for the supps that i tooke preworkout look at post above this one

after cardio i did 2 warmup sets on the hanging leg raise chair thing...the two sets were 30 reps and i did them not like the standard mess does them (most people do them with legs hanging...this works more hipflexors than abs)...i did these two sets like i always do them with the knees bent so that way the tension is constant...and also throughout the set i will lean my upper body back as far as i can to make sure the lower abs have as much stretch as possible on the bottom of every rep

next i went over to the cable station to do my working sets for abs...i kneel on the floor while holding the rope attachment on top of my head...almost like they were horns...i did one warmup set with 120lbs on the stack for 30 reps making sure i get a good squeeze on every rep so that my abs are fully ready for the heavy wieght to come...my works sets consisted of 170lbs for 12 reps, 180lbs for 10 reps, 190lbs for 10 reps, 200lbs for 8 reps(this is the entire stack), and lastly one more set of 200lbs for 6 loose reps i cheated on this set using abs back and arms to pull the rope to my knees and let the wieght up slowly keeping abs tense...almost like negatives i guess...and thats it this is the only type of ab work i do...i used to do up to 700-800 assorted crunches a day before work and always had a flat stomach but never any definition...now since i started doing this workout of only 5 work sets a day a few times a week ive had pretty thick abs that pop...which never happened with those 700-800 crunches/situps

meal 1 (after cardio)
8 tbsp heavy cream 2 scoops of whey
supps: cycle support, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

[rainbow716590452]

my taxes took forever and of course went right up to the time my gym closed again i miss out on two a day cardio sessions on my days off...im only hurting my self as time is running out...well i took pics today but i am in no way postin em cause they are embarassing lol but ill post my starting wieght as 175...i only had two meals tdy...the shake i posted above and this one

between both meals i had my empty stomach supps 4 nitrix, reset AD, potassium, large sugar free red bull

meal 2 (keto binge) 2x4 inch piece of jarlesberg cheese, 3 tbspn ranch with a cup of broccoli and a cup of cauliflower, a cup of coffee with 4 tbspn of heavy cream, 2 sugar free jellos with approx 3 tbspn heavy cream, and main course was taco salad: 1/2lb of chop meat, taco seasoning, 4 tbspn sourcream, 1/3 cup shredded cheese, 1/2 head of lettuce, 1/2 tomato
supps: 4 inhibit-E, bev nutrition multi, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil, serving of cycle support

throughout the entire day i consumed approx 2 liters of water

bed time supps are: 4 nitrix, reset AD, 2 grams GABA,
12 grams melatonin (lol)

good night all

[bigg_K]

Hey Man,

TKD is basically no "carb ups" You just eat some carbs before and after your workout.

While CKD is a weekly "carb up", but no pre- and post carbs after workouts, although some still take some dextrose after working out on CKD.

Hope that clears it up a bit. I know CKD stands for Cyclic Ketogenic Diet, can't remember what TKD stands for, because I'm doing CKD.

[rainbow716590452]

Hey Man,

TKD is basically no "carb ups" You just eat some carbs before and after your workout.

While CKD is a weekly "carb up", but no pre- and post carbs after workouts, although some still take some dextrose after working out on CKD.

Hope that clears it up a bit. I know CKD stands for Cyclic Ketogenic Diet, can't remember what TKD stands for, because I'm doing CKD.

hey thanks for clearing that up g much appreciated

anywho i am having major sleeping problems as ususual...wake up at 4 am then cant go back to sleep until about 7am then i wake up at 2pm...horrendous...i cant wait till i receive my shipment of ephedra so i can get out of bed regardless how much sleep i get

well i just took my preworkout cardio supps: xtend, 1 gram green tea, 1 gram caffine, reset AD, 4 nitrix, 25mg of geranamine

ill let you guys know how it goes
lata

[rainbow716590452]

yesterdays cardio was 60mins of liss on the treadmill at an incline of 10 and a speed of 4 with bpms at 132

after the cardio i did some abs...i figured id hit my problem areas so i did a giant set of 15 reps perside for obliques on the back extension piece then i did 25 reps of back extensions followed by 30 reps on the hanging leg raise chair thing doint them my way with the legs bent at the begginning of the rep...my second giant set was 18 reps perside for obliques then 25 reps for back extensions and finally 28 reps on the hanging leg raise chair

meal 1 followed this workout
8 tbsp heavy cream 2 scoops of whey
supps: cycle support, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

the rest of the day was a cheat day...my friends took me out to eat sushi for my bday so i had to get my moneys worth...i got the salad with ginger sauce, miso soup, half a bowl of edemame, a spider roll, spicy tuna roll, red dragon roll, with two large diet cokes
supps: bev nutrition multi, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

next was the movies i had 60% of the bucket of popcorn with lots of butter and a large diet coke with a few handfulls of dark chocolate peanut m&ms

throughout the entire day i consumed approx 2 liters of water

bed time supps are: 4 nitrix, reset AD, 2 grams GABA,
12 grams melatonin

this morning was back to my ususal
morning cardio liss for 60 mins on the treadmill incline 10 speed 3.8 at 130 bpms heart rate on an empty stomach
supps: few servings of xtend, 1 gram of caffine, and 1 gram of green tea, 4 pills nitrix, reset AD, 25mg geranimine

tonight in my gym at work im doing chest i ususally work up to 2 sets of 100s on the incline but i think im going to prexhaust chest today and do 90s for my heaviest sets but ill let you guys know

thanks for stopping by

[rainbow716590452]

i didnt have much time to get ready for work today so i kind of just winged it when it came to cooking...so my day went a little like this

meal 1 (after cardio)
8 tbsp heavy cream 2 scoops of whey
supps: cycle support, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

meal 2 4 hardboiled eggs and approx 1 1/2oz of almonds
supps: bev nutrition multi, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

workout chest (i did prexhaust today which i normally dont do so my poundage went down a little bit)
preworkout supps: 4 pills nitrix, sugar free redbull, 500mg green tea, reset AD, 5 chewable tablets of creatine equals 5 grams

pec dec flye (warmup and preexhaust)4x15-80lbs/15-100lbs/15-120lbs
low incline dumbell press 3x10-80lbs/10-90lbs/8-100lbs
flat bench (my rotator greatly limits the wieght on this excersise as you can kind of tell based on the wieght i can do on incline compared to this excersise)4x15-145lbs/15-145lbs/12-165lbs/10-175lbs
smith machine flat bench 1x15-185lbs(too many people were waiting so i had to move on)
superset
pec dec flye 3x15-100lbs/15-120lbs/12-140lbs
with
dumbell pullover 3x15-50lbs

meal 3 (after wieghts)
8 tbsp heavy cream 2 scoops of whey
supps: cycle support, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil, 5 chewable tablets of creatine equals 5 grams

meal 4 balsamic vinegar grilled chicken wit slices of swiss cheese and lettuce
supps: cla, fishoil

meal 5 1 1/2oz mixed nuts

meal 6 4 hard boiled eggs, 2x4 inch piece jarlesburg cheese, sugar free jello with approx 3 tbspn heavy cream
supps: 2 fish oil, 4 inhibit e

throughout the entire day i consumed approx 2 1/2 liters of water

bed time supps are: 4 nitrix, reset AD, 2 grams GABA,
12 grams melatonin (lol)

thanks for checking in

[rainbow716590452]

today was a complete and utter disaster...but alass i do have some good news...for the last week i have been jumping out of bed every morning and checking the mailbox for the ephedra that i ordered only to be dissapointed...but today was different when i opened the door this morning there it was the usps box with my oh so good ephedra inside...it was like christmas morning...well i ended up getting up late this morning so i wasnt going to be able to do my cardio but i popped an ephed anyway and boy oh boy did it bring back the old days...its been 3 years man and what a long 3 years...so basically i cant wait to get up tmrw morning and take em and workout...if my alarm clock goes off right on time and i get out of O.T. tmrw morning i bet you ill be in the gym for at least 2 hours he he....anywho heres my horrendous day

early morning empty stomach supps: xtend, 3/4 gram of caffine, 1 gram of green tea, 4 pills nitrix, reset AD, and ah ha ephedra

meal 1 (no cardio)
8 tbsp heavy cream 1 scoop whey 1 scoop casien
supps: cycle support, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

meal 2 diet coke, steak, swiss cheese, green salad with oil vinegar, (plus tomatos and cucumbers which my boy at work told me your not supposed to have on this diet which i did not know)
supps: bev nutrition multi, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

meal 3 3oz mixed nuts
supps: 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

preworkout supps (i was gonna workout but work ended up being so busy they wouldnt let me take a lunch...sigh...oh well): 4 pills nitrix, sugar free redbull, 500mg green tea, reset AD, 5 chewable tablets of creatine equals 5 grams

meal 4 (no wieghts)
8 tbsp heavy cream 2 scoop whey, 5 hard boiled eggs
supps: cycle support, 300mg ala, 30mg cq10, cla, fishoil, 5 chewable tablets of creatine equals 5 grams

meal 5 1 oz almonds
supps: 2 fishoil, 4 inhibit e

throughout the entire day i consumed approx 2 liters of water

bed time supps are: 4 nitrix, reset AD, 2 grams GABA,
12 grams melatonin (lol)

thanks for tagging along

[rainbow716590452]

wow what a horrible night i had...i dont think there are words to describe this one...of course on my drive home last night i was dead tired falling asleep at the wheel (it takes approx 1 hour to 1 1/2 hours to drive home after work) so i just figured that i would naturally fall asleep with no prob when i got home...anywho by the time i finished writing my blog on here at bodybuilding.com i had woken up...so i got in my bed at about 2am and took my normal sleep supps and next thing you know 5am comes along and im still wide awake so i tried taking my nighttime supps again that a total of 4 grams gaba, a wopping 24 grams of melatonin...and to no avail they didnt help one bit...so i was desperate at 6am and drank half a bottle of nyquil which has about 30 grams of hfcs sugar in it...so needless to say i knocked myself a million miles from keto with that nyquil and plus i got only 4 hours of horrible sleep...wow what a depressing start to the day i got rid of O.T. this morning so i could do some nasty ephedrad up cardio and instead...i lost O.T. money, got no sleep, woke up drowsy as **** and nauseated, missed out on cardio, and wasnt able to get a haircut, my hair is thinning due to all those prohormones so im going to look fabulous at work today, and finally im out of ketosis by a mile, what a depressing start to the day i cant see how it can get worse from this point on...maybe ill get into a car accident on the way to work or maybe ill get hurt at work or something....im thinking that i couldnt sleep because the day befor i got 9 hours of good sleep and didnt work out once so im thinking that i had excess energy from all that and it led to not being able to sleep

empty stomach morning supps: xtend, 3/4 gram caffine, 1 gram greent tea, 1 ephedra, 4 nitrix, reset AD

meal 1 4 tbspn heavy cream, 1 scoop whey
supps: cycle support, 300mg ala, 30mg cq10, 600mg ryr, cla, fishoil

p.s. my side obliques and lower abs are still getting hit with DOMS and it feels great....look back and you will see how long ago i worked em...that is some serious lack of muscle there for them to still be hurting...cant wait to hit em tmrw if im lucking to get some sleep tnight and can get up tmrw morn

p.p.s. im starting to feel a little better after writing this cause i had my shake and maybe i just needed something in my stomach...ephedra and caffine/greentea are starting to wake me up...off to cook and get ready for work...i may not type up my day tnight i dont want to chance not sleeping so i may just go str8 to bed when i get home from work

lata

[rainbow716590452]

i hate this diet...i feel like i look worse then when i started...no energy whatsoever...never testing pos for ketones on stix...but yet this morn i wiegh 170 which is 5lbs less then when i started which means now im loosing muscle...this is the first time on a diet that i actually gained fat...this diet is horrendous

[rainbow716590452]

on march 22 and 23 i did some major carb up...since i have seen a plateau in fat loss and havent ate carbs for some months now a friend who is a huge fan of the keto diet told me that since ive been without carbs for so long that my body could be in a severe starvation mode and trying to hold onto all fat possible so i tried on the 22 and 23 to overdo the calories and the carbs....i also did morning liss on those days for 60 mins at 125 bpm cause i have severe ocd and cant go with out it....anywho i went back on my diet and supps on the 24th i did morning liss for 30 mins at 125 bpm and shoulders and bis at night...today is the 25th i woke up at 1pm due to very late nights at work recently actually late into the mornings really...i did some fasting along with heavy doses of xtend so there was no muscle loss all the way to 4pm and then did my empty stomach liss for 60mins at 125bpm...my post workout meal is 2tbsp nat crunchy pb 1 tbsp flax oil 2scp whey 1 scp cycle support...the nutrition facts are approx for this meal cals 534 pro 53 fat 34 carbs 9....i would appreciate it if you guys can let me know wether or not that meal is good or bad for keto

thanks

p.s. i firmly believe that for your adrenal glands to regenerate so you can fully feel ephedra caffine etc. you need to get more then 8 hrs sleep...today i got 10 hrs sleep and it was the first day that i fully felt my energy supps to the fullest degree and whats supprising is i took much much less then i usually do and felt them even more then my mass doses that i usually take

[rainbow716590452]

just wondering if this happens to anyone else....on the day that my body goes back into ketosis i have severe urinary disturbances when im trying to sleep...usually every half hour i have to get up and pee and then this symptom starts to digress as the week goes by...and also the diet that i followed for about 3 years prior to when i started this diet was hi pro mod fat low carb...now when i started this diet i ended up about doulbling my fat intake compared to my prior diet...and my family friends coworkers and workout partners told me that i grew (arms shoulders chest thicker back wider) im thinking its due to the increase in fat raising my testosterone...i would think that going from 60 grams of fat a day on my regular diet to 160 grams of fat on the keto diet mite increase my testosterone which would obviously lead to muscle growth...and on a side note every excersise in my routine for all bodyparts has went up in strength and reps....what you guys think?

thanks again
g

[rainbow716590452]

second meal of the day was a bag of fresh broccoli and cauliflower with 8 tbspn of ranch....nutrient facts cal 685 pro 14 fat 56 carb 14 (fiber carbs were deleted)...so for the day my stats are cals 1219 pro 67 fat 90 carbs 23

[rainbow716590452]

last night i did 60 mins of liss at 125bpm for a second session when i got home i ate a bag of broccoli with 5 tbspn of ranch and a bag of bbq pork rinds...today i did 60 mins of liss at 125bpm for my first session and when i got home i ate a bag of pork rinds a half bag of broccoli with about 4 tbspn ranch and a sugar free jello with 2 tbspn of heavy cream my second meal of the day was japanese...edamame (anyone know if this is ok on keto??????????????????) ginger salad miso soup 5 pieces salmon 5 pieces tuna 5 pieces yellow tail (all sashimi btw) with a few tbspn of spicy mayo...then i went and did my second session of cardio 60 mins of liss at 125bpm when i got home i had a bag of pork rinds and half bag of broccoli and ranch and a 2x4 inch piece of jarlesburg

[rainbow716590452]

60 mins of liss at 125bpm for my first session complete...my first meal of the day is gonna be 2 thin chicken breasts cooked in oil with melted mozzarella on top and a few tbspn of sour cream....if work goes the way its supposed to ill be doing chest during my lunch and then if i get off on time i will go to do cardio before bed @ 60 mins of liss at 125bpm for my 2nd session

[rainbow716590452]

my second meal of the day was 3oz of mixed nuts the third was 3 thin chicken breasts cooked in oil with melted mozzarella and a bag of pork rinds my fourth was a bag of pork rinds and 1 1/2oz mixed nuts....then i went to the gym and did my cardio before bed @ 60 mins of liss at 125bpm for my 2nd session of the day and ate a bag of pork rinds right after....now bed

[rainbow716590452]

got up this morn and did 45 mins of liss at 125bpm this morn...when i got home i ate a large green salad with one chicken breast cooked in oil and with about 4-5 tbspn of ranch dressing

[rainbow716590452]

just ate my second meal lettuce chedder cheese chicken steak and 4 tbspn sour cream washed down with crystal lite

[rainbow716590452]

chest workout complete...pwo meal 2 scoop whey in heavy cream

[rainbow716590452]

can anyone please tell me how often your supposed to carb up carbup carb-up on the ketogenic diet...from what i gather its once a week
thanks

[Ouchburns]

can anyone please tell me how often your supposed to carb up carbup carb-up on the ketogenic diet...from what i gather its once a week
thanks


Its depends on the person, and their body type. Some people carb up once a week (ectomorphic/mesomorphic types) and people who are Endomorphic tend to carb up once ever 2 weeks. If you are Ecto/mesoish and tend to see slowed down results during the second week of straight Keto (meaning you are carbing up once every 2 weeks) you should probably be carbing up once a week.

So experiement a little, try to carb up once every 2 weeks, if results slow during your 2nd week, try carbing up once a week.

[rainbow716590452]

today was a carb up day and i worked back and tris at the gym tnite

[rainbow716590452]

no cardio today...my 1st meal of the day was 3oz of almonds, 2nd grilled chicken goat cheese oil vinegar salad, 3rd meal cheder cheese, steak, sour cream, salad, then i worked out shoulders and bis and pwo was a myoplex shake i know i know but thats all the food i could get my hands on

[rainbow716590452]

i cant remember **** about march 31 but i didnt do cardio...i only ate keto type meals and i hit traps rear delts and fore arms in the gym...on april first i did liss for 60 mins at 125bpm (i actually IF from waking to dinner at 7pm) dinner was steak swiss cheese, salad with feta an oil and vinegar, and broccoli with a homemade cheese sauce with heavy cream...then i had a snack of almonds cooked in oil with cinammon and splenda and i also had one sugar free jello with heavy cream...gdnite

[Ouchburns]

i cant remember **** about march 31 but i didnt do cardio...i only ate keto type meals and i hit traps rear delts and fore arms in the gym...on april first i did liss for 60 mins at 125bpm (i actually IF from waking to dinner at 7pm) dinner was steak swiss cheese, salad with feta an oil and vinegar, and broccoli with a homemade cheese sauce with heavy cream...then i had a snack of almonds cooked in oil with cinammon and splenda and i also had one sugar free jello with heavy cream...gdnite

Sounds like a tasty meal man.

[rainbow716590452]

Sounds like a tasty meal man.

yeah it tastes insane he he....it was a regular steak cooked with no seasonings and used jarlesburg for the swiss i didnt melt it on top i just cut a piece of steak and cut a peice of cheese and ate them together because when you melt jarlesburg it dont taste as good....the cheese sauce is made by heating heavy cream and putting classic melt kraft shredded chedder and american cheese into the heated cream...wait till it melts and serve

[rainbow716590452]

whoops i see i havent posted in awhile...anywho april 2nd, and 3rd were exactly the same....i figured id try I.F. for my vacation 10days...so i fasted on both days till 330pm and then did my 60 min liss and abs then i came home ate a keto dinner then fasted till 11pm and did my 2nd session of cardio and when i got home had 2 scoops of nectar syntrax and went to bed...today april 4th is gonna be a little different...since i dont have anymore xtend im gonna sip 15grams of whey nectar syntrax during my morning cardio which is the usuall 60 min liss...and today im gonna be at a benefit so i probably wont be able to do night time cardio and my eating aint gonna be great for keto either...im gonna chew on almonds all day and put 2 scoops of nectar syntrax in each 1.5 liter bottles of water and i will be bringing 3 so i can keep calories and metabolism from being low and slowing down....cheers

[rainbow716590452]

lets see...so far on my vaca ive kept up with the morning cardio i did not miss a day which is good...ive decided to wait until my vaca is over to get back to hitting the wieghts so a good ten days off from the wieghts will be doing me good...i cant wait to get that soreness in my muscles again once i get back to hitting the wieghts on friday...i have also kept up with the intermittent fasting and keto diet...i did one carbup on sun with no cardio whatsoever...i have also been doing my cardio at night (two sessions a day) except for fri sat sun mon due to vacation priorities...but i look to get back to it tnight tue....that last time i wieghed my self on the scale i was 168 which is down from 175...the wieght has come off with greater ease since ive been doing the carbups plus since ive been doing the carbups my insane pumps in the gym have returned
cheers

[rainbow716590452]

lets see i have been keeping the keto extremely consistent with carbups on every sunday even though its getting close to crunch time im gonna skip this sun 4/28's carbup...ive cut my calories down from 2300 to about 1600 and theres been quite a difference...im now down to 164 from a starting wieght of 178...when i get around somewhere in the hi 150's or the lower 160's ill post before and after pics....ive started useing glycergrow and sizeon and they have not knocked me out of keto

[rainbow716590452]

lets see i have been keeping the keto extremely consistent with carbups on every sunday even though its getting close to crunch time im gonna skip this sun 4/28's carbup...ive cut my calories down from 2300 to about 1600 and theres been quite a difference...im now down to 164 from a starting wieght of 178...when i get around somewhere in the hi 150's or the lower 160's ill post before and after pics....ive started useing glycergrow and sizeon and they have not knocked me out of keto

i meant superpump not sizeon

[rainbow716590452]

progress pics...these are my results so far...16lbs down the pics labeled jjj are from last night and the hhh labeled pic are from this morning after a night of metamucil and dehydration

[anasshat]

What switched for you? On the first page you said you hated the diet and had gained fat but now you say you've lost 16lbs. Sorry I didn't read all the posts though, maybe you mentioned it

I'm just worried because I just started and I don't want to screw up anywhere