Down on paper to make it official

[brys0005]

This is going to be my first log...I have a little too much free time at work so I figured why not. Also this way I'll have to be more accountable for keeping track of what I'm actually eating through out the day.

I'm about 4 weeks into my keto cut and am planning for about 16 to 20 weeks in all depending on progress, after which I'll either maintain or bulk on keto.
I wish I would have taken some pics before I started but I don't have a cam...so I'll borrow my brother's this weekend and put some up.

So here's what I've got:
The basics:
26 yrs old. 5'11, 182 lbs at about 11% bf. Before I started the cut I was about 194 lbs and not sure about the bf (I was bulking and supping creatine so I was holding tons of water). The goal is to go down to 8% bf.

The routine:
I currently workout 5 times/week (have been at it religiously since Jan 1) . I usually start with a 1 mile warmup run, followed by 10-15 mins of stretching and then hit the weights.

Monday - Chest & Triceps & abs
Tues - Back & Biceps & abs
Wed - Legs & Shoulders
Thur - Chest & Triceps & abs
Fri - Back & Biceps & Shoulders

I am going to start incorporating cardio twice a week...not sure how yet, because I workout in the morning before work and am very limited on time.

The nutrition:
Here's a typical day for me:

5:30am - polish sausage, 2 eggs, 2 fish oil caps & coffee
8:30am - PWO shake - 40 grams whey protein + 14 grams dextrose
10:30am - 60g salad (different lettuce), 60g ground beef, 2tbs dressing, 1tbs flax seeds, 2 fish oil caps
1:00pm - 60g salad, 60g chicken, 2tbs dressing, 1tbs flax seeds, 2 fish oil caps
3:00pm - 60g salad, 60g ground beef, 2tbs dressing, 1tbs flax seeds, 2 fish oil caps
6:00pm - 1 or 2 eggs & 4 slices of bacon
9:00pm - 1 cup 4% cottage cheese, 2tbs natty peanut butter (sometimes I skip the cottage cheese & nut butter and throw in some eggs & sausage links).

This roughly comes out to 2200-2500 cals, around 40g carbs (including my PWO carbs), 170g protein and 180g fat. The reason I'm saying roughly is because I'm going off the top of my head here - I have the exact numbers at home and I'll keep track of exactly what I eat day to day.


The Supps:
2 scoops of ON Whey + 14g of dextrose PWO
6-8 caps of fish oil


So that about sums it up for the basics. I'll post about todays workout & nutrition at the end of the day.

[brys0005]

<vent> So I live in an apt. building and my apt. building faces the street and I sleep with my window open cause I like the fresh air. At about 3:30am I woke up to the sound of police radios and some drunk chic yelling about how some guy invited her over and was not letting her in. So the cops, instead of escorting her drunk ass or telling her to shut up, started banging on the security door in an attempt to get in to "investigate" the situation. All I can say is WTF?
</vent>

ok...now on to the good stuff:

Woke up at 5:30am...overslept 45 minutes and tired as hell....I wanted to wake up at 4:45 but didn't even hear the alarm.

The workout was good...did Back and Bi's today. Should've done this one yesterday but I was too tired and did a 2-3 mile jog instead.

The lifts: the format is weight/reps
Romanian Deadlift 135/6,185/6,215/5,235/5,255/4
Seated Row 9/6,10/6,11/5,11/5 (this is on a machine that uses plates)
Chinups 5,5,5,5
DB Bi (sitting hammer curl) 35/5,35/4,35/4
BB Bi (reverse curl) 65/4 -> this one sucked today...couldn't hit my usual #s
DB Shrugs 90/8 90/8 90/8
Reverse Crunches 3 sets of 15 reps
Balance Ball Crunches 3 sets of 15 reps
Side crunches 3 sets of 15 reps

The nutrition:
5:30am Sausage + 2 eggs + 1TBS of heavy cream in my coffee
Cals: 456, Fat: 38g, Prot:23g, Carbs 1g,

8:30am PWO shake + 14g of dex
Cals: 282, Fat: 2g, Prot: 48g, Carbs: 22g

10:30 salad w/ ground beef + 2 fish oil caps
Cals: 428, Fat: 36g, Prot: 18g, Carbs: 5g

11:00 Latte w/ 2% milk
Cals: 121, FAT: 4.5g, Prot: 8g, Carbs: 12g
I decided to get some coffee for my team, so I picked one up as well

1:00 1/2lb burger with 3 slices of cheese(w/o bun), 2tbs mayo & 2 fishcaps,
Cals: 874, Fat: 69g, Carbs: 3g, Prot:58g
Went out to lunch with my coworker...and this is like twice as big as my normal meal

3:00 salad w/ ground beef + 2 fish oil caps
Cals: 428, Fat: 36g, Prot: 18g, Carbs: 5g

6:00 salad w/ chicken & 2 fish oil caps
Cals: 295, Fat: 21g, Prot: 20g, Carbs: 5g

9:00 egg & sausage link
Cals: 273, Fat: 24, Prot: 22g, Carbs: 0g

Totals:
Cals: 3157, Prot: 216g, Carbs: 53g, Fat: 229g

So I went about 600 cals over my norm today because of my lunch & coffee...atleast I was able to keep it keto friendly. Also, the carbs are total carbs meaning they include the PWO carbs and fiber....so I should be under 30g net carbs.

[brys0005]

Today was leg & shoulder day. I hate doing legs only for the fact that I have to do squats. Squats have always been really hard for me and are definitely my least favorite exercise.
Woke up at 4:30am...in the gym at 6:00.

The routine:
BB Squats 135/6, 155/5, 175/5, 185/4
BB Lunge 90/5, 100/5, 110/5, 115/5
Machine Leg Curl 140/6, 145/6, 150/6, 155/6
Machine Leg Ext 140/6, 156/6, 150/6, 155/6
Single leg calf 90/6, 100/6, 110/6, 110/6
BB Standing Military Press 70/6, 100/6, 110/5, 115/5
DB Side raises 22.5/5, 22.5/5, 25/4
DB Front raises 22.5/5, 22.5/5, 25/4
Machine Delts 135/6, 145/6, 155/6

I also threw in 20mins of LISS biking....i'm not gonna lie...this is the first time I've tried LISS and it's rather boring. I kept my heart rate around 130-137 and barely broke a sweat. I'm just starting cardio...so I think on one of my off days I will do a long run (I want to build up to 5 miles per run) and on the other off day I'll do some HIT cause it'll be the day after my carbup. Other than that I will do some LISS after my workouts (if I wake up early enought).

The nutrition: (spread throughout 5 meals & PWO shake)
Calories Eaten Today
grams cals %total
Total: 2528
Fat: 183 1643 65%
Sat: 54 482 19%
Poly: 47 419 17%
Mono:64 573 23%
Carbs: 65 185 7% (22 carbs are PWO)
Fiber: 18 0 0%
Protein:171 686 27%

If anyone is looking at this...i'm open to criticism

[brys0005]

Today is the beginning of my two day carbup. From 9am today till about 3am saturday I'll be indulging in bloating, headaches and general zombie-like tiredness. I'm planning on taking care of the dirty stuff, like pizza/muffins/other sugary dirtiness, today and then keeping tomorrow clean...except for the drinking that will take place tomorrow night.

I didn't have the best depletion workout...ran out of time.

BB Incline Bench 135/6 145/6 150/5 155/4 160/5
DB Incline Fly 50/6 55/6 60/5 65/3 65/3
Pec Deck fly 105/6 110/6 115/5
weighted dips 25/8 35/6 45/4 45/4
tri extensions (cybex machine) 5/6 6/6 7/5
reverse crunches (sets x reps) 4x15
cable crunches 4x15 using 10,11,12,12 plates

I followed this with 15 minutes of HIIT jumprope & sprinting

Here is the food breakdown for today

grams cals %total
Total: 3021
Fat: 78 698 24%
Sat: 22 197 7%
Poly: 16 141 5%
Mono: 29 261 9%
Carbs: 391 1428 48%
Fiber: 34 0 0%
Protein:163 650 22%


After my workout I had one of those Carb Force drinks along with my PWO shake...70g of sugar in all...that was a rather interesting experience.

[brys0005]

Three days in a nutshell:

Carbup day 2 (4/26/08)

The workout was crazy. I had more strength than usual and was tempted to work extra muscles...I fought the urge though. Stuck to my plan and worked my back...hit it really hard and was setting PRs on the deadlift and the BB bent over row.

I decided to keep the carbup going because it was my friend's birthday and I was going to be drinking at night.

grams cals %total
Total: 3005
Fat: 43 389 13%
Sat: 10 92 3%
Poly: 9 82 3%
Mono: 14 129 4%
Carbs: 313 1124 38%
Fiber: 32 0 0%
Protein:216 863 29%


4/27/08: One f***ed up day

Drank too much last night...like a quarter or a third of a bottle of vodka (liter bottle). Woke up at noon on my friends couch (still drunk). So much for the workout I had planned...so I said screw the keto and labeled the day a cheat day. Didn't do that bad for a cheat day. Had chinese buffet for breakfast/lunch and then some pizza for dinner. Slept most of the day and was not hungry.

grams cals %total
Total: 2680
Fat: 148 1333 51%
Sat: 38 345 13%
Poly: 46 415 16%
Mono: 52 470 18%
Carbs: 196 749 28%
Fiber: 9 0 0%
Protein: 137 547 21%


Today:

Got to the gym early. Instead of doing my planned workout (chest & tri) I decided to do legs & shoulders for depletion. Hit the squats extra hard...7 sets, including a PR on 2 sets as well as some heavy leg presses. Also tried hang cleans for the first time ever and love them.

Squat 135,155,195,195,185,175,155
Standing BB Military Press 95,115,115,115,95
Leg Press 270, 360, 450, 450
DB Lat raises & Front Raises 22.5, 22.5, 22.5
Delts (machine) 120, 140, 140
Leg Ext (machine) 145, 155, 160, 170
Leg Curl (machine) 145, 155, 160, 170
Seated calves (single leg) 100, 110, 120
Abs: hanging knee raises 4x15
AB crunch machine 100lbs 4x15


The nutrition:
Back to keto...

grams cals %total
Total: 2661
Fat: 192 1731 65%
Sat: 52 464 17%
Poly: 52 469 18%
Mono: 71 640 24%
Carbs: 64 186 7%
Fiber: 17 0 0%
Protein: 184 735 28%
Alcohol: 0 0 0%

[brys0005]

Today I woke up more tired than usual even though I got the normal amount of sleep if not more (5.5-6 hrs). I'm thinking it's because of the heavy depletion workout yesterday...I probably needed some extra sleep to recover.
This made me rethink my routine...I was supposed to lift chest & tri's but the workout would've sucked so I did cardio instead: 45 minutes on the stairmaster followed by 20 minutes on a bike while keeping my heart rate between 130 and 140 (I think this qualifies as LISS).

I'm thinking that I might be overtraining...it's 11:33am and if I was not at work I could easily fall asleep right now.

Here is what I'm thinking for my new routine:
M - Cardio
T - Lower Body Hypertrophy
W - Upper Body Hypertrophy
Th - Cardio
F - Lower Body Strength (depletion & start carbup)
S - Rest (carbup)
Su - Upper Body Strength (depletion)

I am going with a strength/hypertrophy upper/lower split. Friday and Sunday I will focus on strength using heavy weights, 5-6 sets of 3-5 reps. Tuesday and Wednesday I will focus on hypertrophy using lighter weights, 3 sets of 6-8 reps. I'll also try to include 30 mins of LISS cardio after these workouts...the main factor here is time. Monday and Thursday will be cardio days where I will do 60 minutes of LISS.

Here is the general routine I will follow...i might switch one exercise out for another...
Lower Body - Strength (5x3-5)
Squat
Leg Press
DB Lunge
Calf Raise
Abs

Upper Body - Strength (5x3-5)
Deadlift
Bench Press
Barbell Row
Military Press
Pull Ups
Abs

Lower Body - Hypertrophy (3x6-8)
Squat
Leg Press
Leg Curl
Leg Extension
Calf Raise
Abs

Upper Body - Hypertrophy (3x6-8)
Bench Press
Fly
Seated Arnold Press
Pull Ups
Barbell Shrugs
Bicep Curl
Dips
Abs

I also want to start MMA training; there is a studio around the corner from my house. I'm thinking 3 times per week to start and then we'll see from there.

I need to tighten up my diet...peanuts and PB kill me...this stuff is just so damn good.

Today's macros

grams cals %total
Total: 2333
Fat: 163 1463 63%
Sat: 45 405 18%
Poly: 44 400 17%
Mono: 56 507 22%
Carbs: 55 161 7%
Fiber: 15 0 0%
Protein:172 688 30%
Alcohol:0 0 0%

[brys0005]

Maybe the overtraining was an early alarm. I probably didn't get enough sleep that night because I woke up today at 4:30 and had a really good workout...set some PRs on the incline BB bench and the incline DB fly.

Today's routine was Chest & Tri's
Incline BB Bench 135/6 145/6 165/5 (PR) 165/4 (PR) 165/4 (PR) 135/6
Incline DB Fly 50/6 70/4 (PR) 70/3 (PR) 65/4 65/3
Weighted dips 0/10 50/4 50/3 50/3 0/8
Tri extensions 6/6 7/5 7/5
Abs: Reverse crunches 4x15
Side crunches 4x15
Weighted machine crunches 4x15

Cardio: 20 min LISS on stairmaster


The nutrition:

grams cals %total
Total: 2712
Fat: 204 1838 69%
Sat: 67 605 23%
Poly: 34 310 12%
Mono: 84 757 29%
Carbs: 46 101 4%
Fiber: 21 0 0%
Protein:177 706 27%
Alcohol:0 0 0%

A reminder about making sure the equipment is setup correctly:
So I was doing the incline fly on one of those benches that can change angles from flat to 90 degrees...and I didn't check to make sure the pin was all the way in the hole...I heard a click and assumed that everything was good. So I'm 2 reps into my first set...I have 50lb DBs above my head and the bench crashes down with a loud bang (from 45 degrees)....the pin was not all the way in...
I didn't drop the weights or anything but it was kinda embarrassing and my head hurt for a few mins after.

[brys0005]

Today was cardio day. I'm getting ready to switch to the 4 day routine a couple posts up so I skipped doing legs for cardio.

Cardio entailed 1.5 mile warmup jog (15 minutes) followed by 40 minutes of LISS on the stairmaster while keeping my HR between 140 and 145.

Today's nutrition:

grams cals %total
Total: 2227
Fat: 155 1397 64%
Sat: 61 552 25%
Poly: 16 148 7%
Mono: 62 557 25%
Carbs: 35 101 5%
Fiber: 10 0 0%
Protein:175 699 32%


This is a link to some really really good articles including one about carbup on keto and another about how to excercise on keto. Wish I would've seen these sooner.
http://www.thinkmuscle.com/articles/mcdonald/

After going through the articles (on the link above) I have reworked my workout routine to this:

Mon - Legs (6x3-5)
Tues - Upper (6x3-5)
Wed - 45 min LISS
Thur - 45 min LISS
Fri - Full body Hypertrophy depletion (3x8-10) - might turn this into a circuit workout, start carbup
Sat - Off, continue carbup
Sun - HIIT or other cardio

[brys0005]

Today was my depletion workout. Woke up at 3 am and decided to have an orange since I was already up...then went back to bed till 4:30am. Had an orange and a banana for breakfast then hit the gym.

I did a full body routine, 3x10, in a 2 exercise circuit with about a minute rest between each circuit.

warmup: jog at 6-6.5miles/hr for 10 minutes followed by 15 mins of stretching

-Circuit 1-
Romanian Deadlift 185/8 225/5 185/9 185/8
BB Flat Bench 135/8 155/10 155/9 155/8 superset with 135/4
-Circuit 2-
Leg press 270/10 270/10 270/10
Standing BB Military Press 95/8 95/8 95/5 superset with 95/5 cleans
-Circuit 3-
Wide grip seated row 8/10 8/10 8/9
seated leg extension 140/10 140/10 140/10
-Circuit 4-
Seated calf press (single leg) 90/10 90/10 90/10
BW dips 0/10 0/10 0/10
BB Shrugs 185/10 185/9 185/9

I don't think I've worked up so much sweat while lifting before...I looked like I do after 30 minutes of cardio...felt really good.
After the weights I went outside to do some HIIT sprints....did 7 sets of 20-30sec sprinting followed by 1 to 1.5min walking. This was brutal...my last sprint was about the same pace as my 10min/mile jog.

PWO I had 2 scoops whey with 5 tbs of honey and a banana. Having another 5 tbs of honey 2 hours later, and the rest of the day i'm eat quick oats and other high GI carbs. Tomorrow I'll do low GI carbs.

Here is the planned nutrition for the day:
grams cals %total
Total: 3409
Fat: 26 236 7%
Sat: 5 48 1%
Poly: 6 53 2%
Mono: 6 56 2%
Carbs: 649 2438 71%
Fiber: 39 0 0%
Protein: 184 736 22%
Alcohol: 0 0 0%

I'm getting serious about this cut...this is the end of week 5 for me doing keto and I'm noticing results. Going forward I'm tightening my diet down to 2200-2300 cals, throwing in more cardio and I also just orderered a Slim Guide fat caliper along with a Myo tape to track my body changes.

[brys0005]

Quick update on the last 3 days:
Sat 4/3

This was a rest day. I felt like I was starting to get sick...probably from friday when I decided to go sprinting outside, wearing a sweat covered t-shirt, when it was about 50 degrees and raining.

As far as food goes, I didn't really watch the carbup as much as I should have...went a bit over on fats.

grams cals %total
Total: 3645
Fat: 126 1130 32%
Sat: 13 113 3%
Poly: 15 136 4%
Mono: 18 162 5%
Carbs: 369 1367 39%
Fiber: 27 0 0%
Protein: 256 1022 29%
Alcohol: 0 0 0%


Sunday
4/4

Felt sick. Was supposed to go sprinting to deplete my muscles, but that didn't happen. Nutrition didn't happen either....was supposed to be back on keto but I didn't eat much.

grams cals %total
Total: 1509
Fat: 110 989 66%
Sat: 19 175 12%
Poly: 19 171 11%
Mono: 37 331 22%
Carbs: 47 145 10%
Fiber: 10 0 0%
Protein: 92 369 25%
Alcohol: 0 0 0%


Monday
4/5

Still feeling sick. Can't breathe because my nose is all clogged up. Couldn't make my morning workout...atleast my nutrition is spot on today.

grams cals %total
Total: 2245
Fat: 158 1426 65%
Sat: 60 544 25%
Poly: 16 147 7%
Mono: 62 559 25%
Carbs: 36 99 5%
Fiber: 11 0 0%
Protein: 167 667 30%
Alcohol: 0 0 0%

[brys0005]

It's been 5 days since I have been out of the gym and have not performed any excercise. It's been rather unusual to say the least...since 1/1 this has been the longest I've gone without the gym. I'm planning on staying away for 2 more days, and I'll be back in the gym on the 9th.
My nutrition was keto friendly yesterday and I'm sticking with it for today. I figure that since I can't work out I might as well take this time to reset my metabolism...so I will stop the keto diet tomorrow and pick it back up on sunday after my depeletion workout. Till then I am not going to track my cals.

[brys0005]

Yep. I'm back at it. Last week was rather weird...no gym...lots of sleep (I wake up at 4:30 to workout)...eating carbs...I think this is just what I needed because I have been working out for the past 5 months without taking any time off...I think I was starting to burn out.


Yesterday was a leg day.
Don't have the exact sets/reps but I did these excercises:
Squat
Leg Press - i went up to 450 which is a PR
Leg Extension
Leg Curl
Single leg Calf press
Abs: Cable Crunch
Reverse Crunch


So I was definitely feeling it in my legs yesterday....specially when I decided to run some sprints afterwards. I could only squeeze out 15 second sprints...so I did 15 seconds sprinting followed by 45 seconds of walking.
Did some LISS biking for 20 minutes afterwards.
The result: my legs were aching the entire day (not sure if this is good or not)...i'm not talking about muscle soreness...that's today...but they were actually aching the entire day.

Yesterday's Nutrition:
grams cals %total
Total: 2212
Fat: 160 1441 66%
Sat: 48 434 20%
Poly: 16 147 7%
Mono: 56 505 23%
Carbs: 30 93 4%
Fiber: 7 0 0%
Protein:162 649 30%
Alcohol:0 0 0%


Today I did my upper body:
SLDL - a PT that i've been chatting with made a comment that I round my back when I'm pulling heavy weight...so i've dropped the weight down to work on my form
Incline Bench - Hit a PR on this
BB Bent over Row
BB Military Press superset with cleans
DB Lateral & front raises
DB Reverse fly
Pullups BW
Dips BW + 55
Oblique extensions
ABS: Balance ball crunches
Reverse crunches
Medicine ball twists (this hits the obliques as well)

Today's Nutrition:
grams cals %total
Total: 2191
Fat: 154 1389 65%
Sat: 42 382 18%
Poly: 15 139 7%
Mono: 58 522 24%
Carbs: 19 64 3%
Fiber: 3 0 0%
Protein: 170 681 32%
Alcohol: 0 0 0%

After yesterday I can feel every muscle in my legs hurting...I'm doing the funny walk today.
Also I got my Slim Guide fat caliper and the MYO tape in the mail the other day, so on Thurs I'll post some measurements.