Taking Dieting Seriously This Time

[rl15120x]

Hey all, I'm new here but not to weightlifting. I've been weightlifting fairly consistently for the last seven years, but my diet has always been a very weak point for me. It hasn't been from a lack of knowledge, but more from a lack of willpower that is easily dominated by my sweet-tooth!

I started my diet last thursday. I'm varying the foods a bit each day, but generally speaking my calories are between 2500 and 2700, protein between 350 and 400 grams, carbs around 30 grams, and fats make up the rest of the calories. I'm going to try it with the calories this low split into 7-8 meals for a couple weeks and see if there's muscle loss occuring. If so, I'll bump up my fats and calories accordingly.

At the start of my diet, I was weight 261 lbs with a 37.625" waist.
After dropping a few pounds already(likely mostly water), I'm weighing in at 258 lbs with the waist shrunk in to 37". My goal is to get to around 230 or so and then evaluate where I'm at then. I'd appreciate any motivating comments or criticism; there have been a lot of great transformations by people on this site!

Today's Workout:

Flat Bench
185 x 12, 275 x 12, 365 x 8, 365 x 5 (not adjusted to the lack of carbs yet; does this reduced energy feeling go away on keto eventually for you guys?)
Incline Bench
275 x 12, 275 x 12, 185 x 15
Cable Crossovers
50 x 15, 50 x 12
45 minutes LISS

[rl15120x]

Yesterday's dieting went well, consumed ~2650 calories and 380 g protein.

Today's Workout:

High Machine Rows
190x15, 370x12, 450x8, 505x4 (felt wiped on the last two sets)
One Armed Cable Rows
150x15, 150x12 (overhanded this set), 150x15
35 Minutes LISS

I wouldn't consider this a very good workout day. I was absolutely exhausted during the third and fourth sets. My carb-up meal is tomorrow night; I'm hoping that will help for leg day thursday.

[midnight_maraud3r]

the reduced energy feeling goes away after a couple weeks once you are adapted to using fat for energy. what are your macro %'s? 65% should be from fat, 30% from protein, and 5% from carbs.

[rl15120x]

I'm not doing the normal Keto. I'm doing the Palumbo diet style of it pretty much. Pretty much 60% Protein, 35% Fats, 5% Carbs.

[midnight_maraud3r]

oh, i was unaware that there was a variation like that. but yeah...your energy levels will return to normal (or possibly be even better) once you get adapted to low-carbing.

[rl15120x]

oh, i was unaware that there was a variation like that. but yeah...your energy levels will return to normal (or possibly be even better) once you get adapted to low-carbing.

Good:-D

[rl15120x]

Yesterday's diet: ~2680 calories, 360 g protein

Today's Workout:

Iso-Shoulder Press
190X15, 280x12, 380x12, 380x8 (same failure story as past two days)
Single Arm Kettlebell Front Raises
60x8, 40x12, 40x8
Single Arm Cable Lateral Pulls
50x8, 50x8, 50x8
35 minutes LISS

I wasn't as tired today as yesterday, so I'm slightly excited about the small stamina improvement. Weighed myself and I'm down to 255 lbs!

[rl15120x]

Yesterday's Diet: 280g protein, 1750 cals, then weekly cheat night and I don't wanna go there:-)

Today's Workout:

Leg Press (don't know the sled weight)
(400 lbs + sled) x 15, (850 lbs + sled) x 15, (1210 lbs + sled) x 15, (1435 lbs + sled) x 15, (1435 lbs + sled) x 8

Calf Raises Leg Press
(715 + sled) x 30, " x 30, " x 30

Leg Extensions
4 x 200 right leg + 4 x 200 left leg + 10 x 200 both legs, 20 sec break, repeat

Standing Calf Raises
270 x 30, 270 x 30, BW x 50

Seated Leg Curls
170 (was kinda wiped at this point) x 15
I had a dry heave moment after that set in the bathroom while I was taking a pee so I decided to quit for the day:-)

I was pretty happy with this workout. I wish I had more energy to finish up on hamstrings, but it's not uncommon for me to run out on leg day on a cut.

[rl15120x]

Yesterday's Diet: 396 g Protein, ~2200 Cals
Didn't eat very much cause I was still stuffed to the gills from my cheat night, but I drank protein slowly throughout the day so I ended up with close enough to the right calories.
Down to 254 lbs, waist is down to 36.375"! So far I'm loving this diet...great satiety and obvious changes in the mirror. My legs are sore as hell so cardio is going to suck big time today.

[rl15120x]

Today's Workout:

Ez-Bar Curls
115 x 15, 155 x 8, 175 x 8, 175 x 8 (cheated the last few reps on that set)
Tricep Pushdowns
100 x 30, 100 x 30
Skullcrusher Machine
110 x 4 (One hand) + 110 x 10 (Two hand), repeat
Kettlebell Curls
60 x 15, 60 x 15
Tricep Pushdowns
100 x 30
35 Minutes LISS

I was right about the cardio. My glutes were sore as hell (no homo).

[rl15120x]

Yesterday's diet: 384 g protein, ~2750 cals (couldn't turn down a free filet mignon last night)

I am unbelievably sore this morning. My butt and back were so sore last night that it literally hurt to get into bed. I'm hoping today is better but judging from things so far, I'm not too optmistic.

Today's Workout: Off Day

[MarkVI]

Yesterday's diet: 384 g protein, ~2750 cals (couldn't turn down a free filet mignon last night)

I am unbelievably sore this morning. My butt and back were so sore last night that it literally hurt to get into bed. I'm hoping today is better but judging from things so far, I'm not too optmistic.

Today's Workout: Off Day

looking good man!

subbed btw.

[rl15120x]

Weekend's Diet: Typical (I'm going to stop posting this unless something changes since I eat almost the exact same thing everyday, just switch the meals around sometimes)

Today's Workout:

Chest DB Flyes
75 x 12
BB Bench Press
375 x 4, 425 x 4, 475 x 2
Iso Incline Bench Press
275 x 10 (3 second negatives), 275 x 10 (3 second negatives), 275 x 10
Pec Deck Dropset
145 x 6, 122.5 x 6, 100 x 6, 70 x 6, 40 x 6
35 Minutes LISS

Everything is going pretty well; I still haven't seen my stamina return to normal on the weights, but I feel like I'm getting good enough workouts to maintain my muscle mass anyway.

[rl15120x]

My chest is getting sore already...I cannot wait for my cheat meal!:-D

[rl15120x]

Today's Workout (pretty light since I haven't recoved from last Tuesday yet):

Chins
BW x 12, BW x 12
One Arm Lat Pulldowns
130 x 4
Cable Rows
110 x (right hand 30 seconds under tension, left hand 30 seconds under tension, both hands 30 seconds under tension) x 2
110 x (both hands under tension 75 seconds)
50 Minutes LISS

Also, my waist is now down under 36" but my weight has only gone down to 253 lbs. Pretty happy about that since I can safely assume I'm not losing any significant muscle mass, possibly even gaining slightly.

[rl15120x]

Today's Workout:

Iso-Shoulder Press
190 x 15, 280 x 12, 390 x 8, 190 x 23
Kettlebell Front Raise
40 x 12
Cable Lateral Raise
60 x 8, 60 x 8, 60 x 8
Kettlebell Front Raise Supersetted with Kettlebell Shoulder Press
30 x 12 / 30 x 20
30 Minutes LISS

CHEAT NIGHT TONIGHT!!!:-D

[rl15120x]

No workout today...backed up with work and client meetings

Planning on resuming tomorrow with arm day.

[rl15120x]

Pretty much the same workout today as last friday.

[rl15120x]

I missed yesterday's workout; I had to go take care of my girlfriend, who was throwing up from migraines:-( I'm going to resume my schedule today with a back workout.

[rl15120x]

Today's Workout:

Iso-High Rows(Two Arms)
190 x 15, 370 x 12, 510 x 5
Iso-High Rows(One Arm)
185 x 8, 185 x 8
Lat Pulldowns(Chin-up grip, very slow reps)
240 x 8
Lat Pulldowns(Wide Pull-up grip, very slow reps)
240 x 8
Overhand Grip Cable Rows
150 x didn't count...about 1 minute worth
Underhand Grip Cable Rows
150 x didn't count...about 1 minute worth

My weight hasn't changed except for one more pound lost. I'm looking leaner in the mirror though, so I'll take it.
If anybody has any comments/questions/criticism, feel free to speak up:-)

[rl15120x]

Yesterday: Did 30 minutes LISS but forgot to note it

Today's Workout:
Kettlebell Presses
60 x 20, 40 x 20, 40 x 20 (30 second breaks)
Cable Lateral Raises
60 x 8, 60 x 8, 60 x8 (45 second breaks)
Kettlebell Presses
40 x 20
3 Minutes Stretching

No cardio today...my car's battery died so I had to use the rest of my time changing it out.

[rl15120x]

Leg Day:

Hack Squats
250 x 15, 440 x 12, 620 x 8, 800 x 6, 890 x 6 (Only did about 3/4 reps on the last three)
Standing Calf Raises on the Hack Squat Machine
495 x 20, 495 x 20, 495 x 20, 495 x 20
20 Minutes LISS

I've stopped training my legs to grow for the past year or so. Pretty much just trying to maintain size as of now. I can't fit in any pant sizes smaller than a 38(which are tight on my quads anyway) and can't really afford to get clothes tailored in the near future. I'm probably just making excuses cause leg day sucks so bad, but that's what I'm going with:-D

[Vikingur]

Nice log. I'll be following since i'm doing a similar diet.

[rl15120x]

Yesterday was a cheat night...boy, it was freakin delicious.
My shoulders have so many broken blood vessels that I look like a torture victim with my shirt off today. I think leg day is becoming more of a challenge in how much pain i can take on my shoulders versus my legs. My triceps were strangly sore from shoulder day, so I just did biceps today.

Today's Workout:

Kettlebell Curls
60 x 12, 60 x 12
DB Preacher Curls
95 x 6, 75 x 12
Incline Curls (Very slow reps)
40 x 15
Overhanded Grip DB Preacher Curls
30 x 10
Kettlebell Curls
60 x 12
Cable Curls
150 x 12, 80 x 8(one hand), 80 x 20(two hands)

[rl15120x]

I think I'm going to take some new measurements and weigh in on sunday. If I'm not bloated I'll take a new picture too:-)

[rl15120x]

I decided I'd do my weighing and stuff today instead of tomorrow. I updated my avatar with a new picture of myself from today.

Weight - up to 254 lbs
Waist - same as last time
Arms - Shrunk down to 18.75"
Legs - 30.5"

Still have a lot of fat on me. I'm hopefully going to keep this diet up another five weeks and then see what I want to do from there. I'm considering starting to watch the salt in my diet because I'm holding a lot of water.

[rl15120x]

Weekend: Saturday I was really busy later in the day and didn't have a chance to get all my meals in; I consumed about 1700 cals and 250 g protein. Sunday was a typical day.
This morning I threw up about 30 minutes before my workout. My stomach has been feeling horrible most of the morning, but I'm not sure why. I figured I'd try to work out anyway but ended leaving due to still feeling like crap.

Today's Workout:
Bench Press
235 x 20, 235 x 20, 235 x 16
Cable Crossovers
100 x 12, 100 x 12, 100 x 12

[rl15120x]

Another crappy workout today. I don't know if I'm getting sick or what but my stomach and the gym are just not cooperating.

Chins
BW x 12, BW x 12
One Arm Cable Rows
150 x 12, 150 x 12, 150 x 12, 150 x 12
(home to puke)