NBD and CKD = Leaning Out

[Never_Back_Down]

Since I've decided to make the Keto section my home here on bodybuilding.com, I have decided to go ahead and put up a log. I have just found my way back to CKD after a few bad injuries last year set me back from my goals.

I am hoping that keeping a log with help me in the aspect of tracking progress more than anything else. I don't have issues with staying consistent on nutrition or workouts, but sometimes if I do not have trackable goals and progress I tend to not push myself hard enough.

I will detail both my diet breakdown (as well as provide a list of foods I will eat regularly) as well as my workout schedule. These are not likely to change before 6 weeks time, as I have a side-project I am working on which requires no major dietary or workout changes.

Nutrition:
LBM x 14 Cals = 2828 calories

- There will be no additional deficit taken off of the LBMx14, leaving any additional deficit to come from workouts/lifestyle activities.

- Macro Breakdown: 65% from Fat, 30% from Protein, 5% from Carbs

- Commonly eaten foods, include: Whole eggs, rib steak, chicken thighs, cheddar, cream cheese, butter, almonds, walnuts, coconut, coconut oil, extra virgin olive oil, heavy cream, fish oil, flaxseeds, sesame seeds, peanut butter, 99% chocolate, 80% ground beef, turkey drumsticks, avocados, protein shake (postworkout only)

Workout Plan:

Tuesday:
*Chest/Triceps*

Bench press 5 sets, reps 20/20/15/12/12
Incline dumbbell flys 3 sets, reps 12/12/12
Dips 2 sets, reps 12/12
Pec Deck 2 sets, reps 15/15

Lying triceps extension (scullcrusher) 5 sets, resp 15/15/12/12/12
One arm overhead dumbbell extension 2 sets, reps 15/15
Triceps cable pushdown, 2 sets, reps 15/15

Wednesday:
*Back/biceps*

Lat pulldowns to the chest, 5 sets, reps 20/15/15/12/12
Reverse Grip Lat pulldowns, 3 sets, reps 12/12/12
One arm dumbbell rows, 2 sets, reps 12/12
T - bar rows, 2 sets, reps 15/15

Standing straight bar biceps curls, 5 sets, reps 20/15/15/12/12
One arm dumbbell Scott curls, 2 sets, reps 12/12
Concentration curls, 2 sets, reps 12/12

Friday:
*Shoulders/Traps*

Arnold press, 5 sets, reps 20/15/15/12/12
Lateral Dumbbell Raise, 3 sets, 12/12/12
Rear Delt Raises, 2 sets, reps 15/15
Wide grip barbell shoulder pulls to the chin 2 sets, 15/15

Dumbbell shrugs, 3 sets, reps 12/12/12
Calves machine shrugs, 2 sets, reps 12/12

Saturday:
*Quads/Hams/Calves*

Heck squats, 5 sets, reps 20/15/15/12/12
Leg press, 3 sets, reps 15/15/15
Lunges, 3 sets, reps 15/15/15
Leg curls, 2 sets, reps 15/15
Standing calves raise with stiff legs, 5 sets, reps 15/15/12/12/12
Sitting calves raise, 3 sets, reps 15/15/15

Ab work will be done each lifting day and will vary.

Cardio is done Monday-Friday in the form of a 5 mile bike ride TO and home FROM work. Additional cardio may be added at anytime depending on progress. If cardio is added it will be in the form of 30-45 minutes LISS cardio.

Updates will occur as frequently as I have time for.

NBD

[Never_Back_Down]

Day One (Monday)

-Bike ride to and from work complete on the evil mountain bike of doom. The rear derailuer rubs the chain the entire way, the front wheel wobbles, and the back brakes are shot.. so it is FUN doing a somewhat hilly ride for 5 miles on that beast.

-Diet on point the entire day, cals were about 100 short of the 2828 mark due to me missing one of my almond snacks on my 15 minute break at work.

Day Two (Tuesday)

-Was not able to do my ride or lifting this morning as I had to go to the bank and deal with some false charges which caused overdraft charges. Reduced intake by 300 to compensate. Will do chest workout tomorrow and just give up my Thursday off this week.

-Picked up my friend Matt's Hybrid bike after work, this will allow for a much smoother ride to and from work. Since it will be easier I will probably be pushing the pace a bit.

-Weight already starting to drop and trips to the bathroom increasing, breath is horrible and mouth tastes metallic.

[MarkVI]

I'm in

can't wait to see b4 and after pics.

[Never_Back_Down]

I'm in

can't wait to see b4 and after pics.

I'm a very private person when it comes to pictures or personal information on the internet, but I may do some down the road and just do from the neck down. I will, however, monitor percentage of weight loss each week and give detailed reports as I begin to add in some of the more advanced supplements.

[MarkVI]

I'm a very private person when it comes to pictures or personal information on the internet, but I may do some down the road and just do from the neck down. I will, however, monitor percentage of weight loss each week and give detailed reports as I begin to add in some of the more advanced supplements.

I gotcha man!

[Never_Back_Down]

Day Three (Wednesday)

- I have come to the conclusion that 6am is an ungodly hour to be up. However, I've also reached the conclusion that this is so only because I stay up WAY too late.

- The bike ride to work this morning was actually quite fun. The 5 miles came in at just under 25 minutes, which puts me at a 12mph pace on the sidewalks, which is plenty fast enough considering I have some hills to tackle.

- Weights at the gym were.. different... after having done almost a half an hour of cardio prior. I managed to set a PR for reps w/ weight on Flat Bench, but by the time the workout was done I thought I was going to die. I love those workouts.

- Diet at work was ON POINT all day. Co-worker brought in Panera Bread Bagels and Hazlenut Cream Coffee, I groaned inwardly as EACH and EVERY coworker asked if I wanted them to make me one. 23 polite declines... I am rock solid.

- Areas that hold excess water are already starting to drop water, this makes certain bodyparts much nicer to look at.

- Ride home from work was interesting as there was a storm looming that I needed to beat home.. 15 minutes.. 5 miles... I'm a freaking stud. I almost felt like I'd just done some High Intensity Cardio, but I'll survive.

Another update regarding supplements and supplement timing following my 5 egg omlette. :D

[bigg_K]

plan looks solid man. And try to get some before n afters And just fuzz out your face. :)

Its always cool to see other's results. Good luck!

[Never_Back_Down]

plan looks solid man. And try to get some before n afters And just fuzz out your face. :)

Its always cool to see other's results. Good luck!

I'm actually going for some very dramatic before and afters, so they WILL be posted sometime. Using Ketogenic Diets and Carb-Cycling I've already lost over 130lbs in the past 3 years, so this year is about dialing it in and reaching my goals of having the physique of an athlete not an overweight powerlifter.

[bigg_K]

I'm actually going for some very dramatic before and afters, so they WILL be posted sometime. Using Ketogenic Diets and Carb-Cycling I've already lost over 130lbs in the past 3 years, so this year is about dialing it in and reaching my goals of having the physique of an athlete not an overweight powerlifter.

Right on I'm looking to do more dramatic photos as well...but it takes time. Post up your start stats! I just like to see for comparison. (Promise I won't stalk)

[Never_Back_Down]

Having been at this for a few years I've learned pretty specifically what does and does not work for me. Below is the supplement listing and dosing schedule I've put together for my ketogenic plan.

USPLabs SuperCissus RX - 2 caps, 3x Daily with larger meals
USPLabs Powerfull - 2 caps before bed, 3 caps preworkout
USPLabs Recreate - 3 caps preworkout
Controlled Labs Red Acid Generation 2 - 2 caps mid-afternoon
Controlled Labs Green Magnitude - 1-2 scoops preworkout
Controlled Labs Golden Finish - 3 scoops postworkout (25g Carbs, 20g Protein)
Anabolic Innovations Whey Protein Isolate - 1/2 scoop postworkout (12g Protein, added to GfH to bump protein content)
Millennium Sports MVP-365 (Multi-vitamin) - 2 caps breakfast, 2 caps Meal 4
Millennium Sports Cordygen5 - 3 caps 45 minutes preworkout
Scivation Xtend - 6-8 scoops intraworkout

I realize this may look like a lot up front, but each thing serves it's own purpose. I will also be experimenting with USPLabs Anabolic Pump on my carbups, and using Designer Supplements GXR following carbups to drop back into ketosis faster.

Once I reach my first 'tier' goal, I will also be adding in ECA and Avant Research Napalm. Once the second 'tier' goal is reached, things will get REALLY crazy, but more on that when it happens.

NBD

[MarkVI]

lookin great man (well the plan at least ;))


i am going to post up some b4 and after pics...i am pretty much totally flabby right now because of my appettite issues...but my doc thinks he can get it under control....and then I can cut back down properly...it'll be awesome!

You are one my fav. people on the keto threads and you've been around 3 weeks...nice work bro -- reps for life..

[Never_Back_Down]

lookin great man (well the plan at least ;))


i am going to post up some b4 and after pics...i am pretty much totally flabby right now because of my appettite issues...but my doc thinks he can get it under control....and then I can cut back down properly...it'll be awesome!

You are one my fav. people on the keto threads and you've been around 3 weeks...nice work bro -- reps for life..

That is the real reason I stick with keto, it is the one nutrition style that I am not ever really 'hungry' on.

Thanks for the 'favorite' comment, it means a lot. I like sharing my experiences I've gained throughout the years.

The before and afters will come with time, like I said I'm a pretty private person after some bad experiences with photos on the internet. This is why everything is on the 'vague' side when it comes to me. I just hope my helpfulness outweighs my need for privacy. :D

NBD

[adwill]

That is the real reason I stick with keto, it is the one nutrition style that I am not ever really 'hungry' on.


agreed! my roommates just walked in with two big pizzas and it doesn't even phase me.

you look very determined and your plan looks pretty rock solid from what I can tell. I'm sure you'll see some fantastic results.

oh, and a quick question, if you don't mind -- a friend recommended trying Scivation Xtend. Any thoughts on what flavor is solid? I'm not overly picky but I figured why not ask.

[Never_Back_Down]

agreed! my roommates just walked in with two big pizzas and it doesn't even phase me.

you look very determined and your plan looks pretty rock solid from what I can tell. I'm sure you'll see some fantastic results.

oh, and a quick question, if you don't mind -- a friend recommended trying Scivation Xtend. Any thoughts on what flavor is solid? I'm not overly picky but I figured why not ask.

My favorite is Orange, which tastes like a Creamsicle. The Apple is also AMAZING.. then Lemonade is kind of tart, but still tastes like lemonade... and watermelon rocks too.. You really can't go wrong with ANY of them, maybe look into the variety pack:

http://www.bodybuilding.com/store/sv/xtend.html

The one I WOULD NOT get is grape.. but I'm not a fan of anything grape.

[MarkVI]

Personally I'd go with grape or orange (love the grape :)) but Watermelon for me about killed me with nastiness....

[Never_Back_Down]

Day Four (Thursday)

- Due to the rain I was not able to ride the bike into the gym today. However, this allowed me to focus entirely on my back and bicep workout, which I tore to shreds. If every back workout was like this one I'd already have barndoor lats. Ended my back and bi day with some INSANE moving rock wall climbing. I was pretty much at the top waiting for the wall to move the entire time. Tried upping the speed, but that just gets rediculously fast.

- On lunch my waitress SABOTAGED me.. she gave me TWO regular pepsis instead of my diet pepsi. I have a minor cold so I could not really tell the difference. However, 20 minutes later diziness, nausea, and a headache ensued. Pretty sure I'm going to have to do some extra cardio tonight or tomorrow to drop back in quickly.

- Took two hours of vacation and have been spending time in the bathroom with the runs as a result of the pepsi-tage.

[jaim91]

NBD is hawt!!!!!!!!!!!!!!!!! :D

I wanna stop in and give you props for coming back and reaching you goals.

What are your goals, btw?

[MarkVI]

Awesome workout man, I had a back workout the other day HIGH volume deadlifts and just squuuueeeeeeezzzzziiiinnnnnggggggg every contraction on every exercise....just murdered the back!

[Never_Back_Down]

NBD is hawt!!!!!!!!!!!!!!!!! :D

I wanna stop in and give you props for coming back and reaching you goals.

What are your goals, btw?

Tier 1 Goal - 225 @ 15% BF
Tier 2 Goal - 215 @ 12% BF
Tier 3 Goal - 200 @ 10% BF

Once I hit Tier 3 I will be reintroducing carbs and starting my endurance training for triathlon season. My timeframe is 4 months for Tier 1, 2 months for Tier 2, and 2 months for Tier 3. The weight portion will be easy, the bodyfat portion is my only concern as I have had trouble getting under 15% ever since high school when I was playing football.

[Never_Back_Down]

Day Five (Friday):

- Snowing today, so had my sister take me to the gym. Interesting day as it was a Friday, my wife's birthday, and a shoulder day all wrapped into one.

- Gym was A-freaking-mazing. I tore up the shoulder and trap work like nothing else. I have burst blood vessels all over my front delts from the standing calf raise shrugs... after my lifting I tore up 25 minutes of alternating speedbag/heavybag/shadow boxing work.. intense.

- Diet was on point. Quite a bit of sodium for the day, but still on point none-the-less.

- Spent the night out doing birthday stuff: Comedy Club, Bowling, Breakfast...

Good day.

[Never_Back_Down]

Day Six (Saturday)

- Despite it being only 2pm, I've had a productive day. I did the March for Babies (formerly March of Dimes) this morning. Over 600 people turned out to all walk 5 miles for babies.. due to the inclimate weather they moved it inside and said you only had to walk .5 miles for your donations to be effective. So after the first mile we had around 200, after a couple miles around 100, after a few miles around 50, and near the end maybe 20. My coworker and I (a VERY attractive female in her late 20s, think Mandy Moore, ended up doing 4 miles at the event itself and then walking back to the cars (2 additional miles that was 'planned' to be shuttled). We just did not want to be the VERY last ones walking for babies. SO we ended up at 6 miles for the day, very nice.

- Leg Day was planned for today but I'm unsure if I will move it to tomorrow since I am feeling a bit tight after that long walk. Some more stretching later and a hot bath will determine course of action.

- Meals are on point SO far today. I accidentally got Italian Sausage instead of pork sausage.. I never really understood the difference between the two, maybe I'm kind of dense, haha.

- Weigh-in to end week one is on Monday, and at the END of next week I will be reflecting changes to: Strength, Endurance, Body Composition, Mood, and even some of the Social Changes from being back on keto fulltime. The first weigh-in back is always a fun one, I'm sure I will pull at least a 3-4% loss, but I'm hoping for 5%.

NBD

[Never_Back_Down]

Day Seven (Sunday)

- I always like the last day of the week as it is a final chance to end the week on a positive note. For me, this has been a great week aside from the 'Pepsi' incident involving Peggy the server. I have set PRs, had almost cardio sessions, enjoyed fine keto cuisine, and walked for babies!

- I hit up leg day at the gym today. Now, many keto-doubters will say that ketogenic diets are horrible for strength, to these people I say, come lift with me bitches. :D Today I set a new PR that blew my mind. Normally, as you may have seen, I don't share a lot of precise details about me or my numbers, but I figured I'd share this one. Today I hit a NARROW stance a2g squat PR of 375x12... my previous PR was 365x8, so yeah.. doubt that monkeys! The rest of the workout was great as well, PRs set on Hack Squats and Lunges as well. I just wasn't feeling Leg Press today so that is when I did my Narrow Stance a2g's.

- Cardio was a blast, I opted for some 1 on 1 basketball games to make the cardio go by quicker. There was a kid about 6 years my junior who was a little speedy devil.. he lost each game. High points include my fade-away 3 to win the first game and pump fake reverse layup to win the second game. I love basketball.

- Diet has been ON POINT.. last night I enjoyed some Keto-tacos on fibertillas (5g fiber, 2g net carb flourlike tortilla shells) and this morning I indulged in some of my ketopancakes (recipe in keto recipe section).. Pork chops coming up for dinner tonight... thinking about some brocolli with them... why am I craving brocolli? I hate it.. :(

- Weight is down 3.25% as of this morning, still holding out hopes for 4% as of tomorrow's weighin considering I have a bike ride and boxing session left before weigh-in.

[jaim91]

You will get your bodyfat under 15. You will.

I know you will (and that's all that matters)!

[Never_Back_Down]

You will get your bodyfat under 15. You will.

I know you will (and that's all that matters)!

:D You rock J-me.

[Never_Back_Down]

Week Two Day One (Monday)

- This morning was the first weigh-in after a full week of keto. I am happy to report that my scale at home is quite broken and so I used the scale at work (same scale as initial weigh-in) and dropped a total of 5.8% bodyweight in the first week. This is my biggest week to date on any plan, even keto.

- Today was a total day off to allow my body some mocum of rest and relaxation. Diet was on point aside from the one 'free' meal I had been planning since the start of this program. This meal was purposely schedule the night before a VERY busy day involving bike rides, lifting, and competitive dodgeball. I will not be doing a full carbup for another week so this was a 'carb meal' of sorts.

- Wife is out of town for a few days, so I will be enjoying some QUIET nights of rest and relaxation (ie no snoring wifey).

NBD

[jaim91]

Competitive dodgeball? I'm intrigued....

Congrats on the hyOOge weight loss! That's awesome!

[perkins2099]

Good job on the weight loss!

I can understand what you mean about making this part of BB.com your home. I was actually thinking the same thing. It can be kind of 'crowded' in other sections. :)

Anyway, keep it up!

[WaistofSpace]

Week Two Day One (Monday)

- This morning was the first weigh-in after a full week of keto. I am happy to report that my scale at home is quite broken and so I used the scale at work (same scale as initial weigh-in) and dropped a total of 5.8% bodyweight in the first week. This is my biggest week to date on any plan, even keto.

- Today was a total day off to allow my body some mocum of rest and relaxation. Diet was on point aside from the one 'free' meal I had been planning since the start of this program. This meal was purposely schedule the night before a VERY busy day involving bike rides, lifting, and competitive dodgeball. I will not be doing a full carbup for another week so this was a 'carb meal' of sorts.

- Wife is out of town for a few days, so I will be enjoying some QUIET nights of rest and relaxation (ie no snoring wifey).

NBD
Good looks on the almost 6% in week one. Keep those numbers coming. The trick is setting your ways until it becomes routine. Once that happens it is so much easier.

[Never_Back_Down]

Week Two Day Two (Tuesday)

- I have encountered my first setback in my journey for greatness, and it came in the form of a Ford F350 Supercab. I was crossing the street on my bike, in a legal crossing section with a walk light, when afforementioned Ford made an illegal turn on red INTO me and the bicycle. I saw the truck in time to brace for the impact, but I'm not sure how much that actually 'helped' matters. I took the brunt of the impact on my foot, which I had stuck out towards the truck to prevent my leg from being crushed against the bike frame, and then on the fall I took the impact on my elbow/shoulder/helmet.

- I attempted to still workout after I got done with all of the accident drama, which involved: Filing a police report, getting insurance information, him bribing me with a $50 check not to report it to insurance since both I and the bike were fine, and then me proceeding to check out me and the bike for damage. I rode the rest of the way to work and hit up the gym. It only took a few very light sets of benching to realize that I was in pain in my elbow/shoulder. I immediately discontinued the workout and took a nice hot shower. Went into work and stayed busy, and then the dizziness kicked in. The long and short of it is that I have inflammation in my shoulder/elbow and a minor concussion. I'm on 'observation' here at home since they did not want to admit me to the hospital.

- Diet has been on point still, but I don't know where I am going to get the energy to cook from, I just feel banged up at the moment.

NBD

[jaim91]

Week Two Day Two (Tuesday)

- I have encountered my first setback in my journey for greatness, and it came in the form of a Ford F350 Supercab. I was crossing the street on my bike, in a legal crossing section with a walk light, when afforementioned Ford made an illegal turn on red INTO me and the bicycle. I saw the truck in time to brace for the impact, but I'm not sure how much that actually 'helped' matters. I took the brunt of the impact on my foot, which I had stuck out towards the truck to prevent my leg from being crushed against the bike frame, and then on the fall I took the impact on my elbow/shoulder/helmet.

- I attempted to still workout after I got done with all of the accident drama, which involved: Filing a police report, getting insurance information, him bribing me with a $50 check not to report it to insurance since both I and the bike were fine, and then me proceeding to check out me and the bike for damage. I rode the rest of the way to work and hit up the gym. It only took a few very light sets of benching to realize that I was in pain in my elbow/shoulder. I immediately discontinued the workout and took a nice hot shower. Went into work and stayed busy, and then the dizziness kicked in. The long and short of it is that I have inflammation in my shoulder/elbow and a minor concussion. I'm on 'observation' here at home since they did not want to admit me to the hospital.

- Diet has been on point still, but I don't know where I am going to get the energy to cook from, I just feel banged up at the moment.

NBD

Praying for a full recovery for you. How are you felling now? If you're concussed, maybe you should take some time off hun; for mental and physical recuperation.

My thoughts and <3's are with you!

[MarkVI]

Geeze man that sucks, I'll say a prayer for ya as well.

This makes me realize maybe I don't want to buy a motorcycle....if I hurt myself there goes my life bbing....

[Never_Back_Down]

It's all gravy guys, I am just banged up, nothing is broken and I'll be back at full force by Thursday morning. I just have to get the bike checked out and then I'm good to go. :D

[jaim91]

It's all gravy guys, I am just banged up, nothing is broken and I'll be back at full force by Thursday morning. I just have to get the bike checked out and then I'm good to go. :D

Bumping to see if you're OK...and to send you xoxo's...

[MarkVI]

Bumping to see if you're OK...and to send you xoxo's...

Bumping to see if you're ok as well.....BUT NOT FOR XO'S

[Never_Back_Down]

I'm alive and slowly getting back to normal capacities. Thursday was the worst day as far as pain goes, I felt like I got hit by a truck or something (joke, haha).. and I'm feeling better now. Still having some soreness in my left knee and a couple of ribs, but nothing worse than getting in a bad fight.. I'm going to go out for some softball batting practice tomorrow and then try to get back on the bike and in the gym on Monday.. thanks for the support guys.