Atavis does Crossfit with Keto

[Atavis]

Ok, so after a small derailing for double elbow tendonitus, I'm back at it. Only this time I am taking things slowly and am going to use a different type of training. Instead of tons of heavy weight 3-5 times a week, I'm going to go with Crossfit and of course a CKD. I expect to maybe get back to a martial artist type of build, well as much as my bodytype will go in the next few months.

04-23-08
Wednesday

I did a modified Xfit warmup tailored to my garage and my out-of-shapeness. :)

3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

and it nearly kicked my ass. I am not used to this kind of training. Did I mention soreness? lol

Diet:
Calories Eaten Today
grams cals %total
Total: 2255
Fat: 145 1301 59%
Carbs: 60 227 10%
Protein: 170 679 31%

[Atavis]

04-24-08
Thursday

Moving funny and enjoying DoMs misery.

grams cals %total
Total: 1981
Fat: 78 702 37%
Carbs: 124 473 25%
Protein: 185 741 39%

Not quite keto, but I'm not really counting until monday anyways.

[JavaMinx]

Not quite keto, but I'm not really counting until monday anyways.

At least you're more disciplined than me! I wanted to taper my carbs down into keto, but wound up on a mini carb binge the night before starting :(

How long have you done CKD?

[scratchx]

Good luck, that's a killer combination.

When I started crossfit, I had tendonitis in my elbow and I thought all the high impact workouts would only make it worse, but since then I've been doing crossfit 5-6 days a week and it has totally disappeared.

[Atavis]

How long have you done CKD?
Since the mid 90's off and on.


Good luck, that's a killer combination.

When I started crossfit, I had tendonitis in my elbow and I thought all the high impact workouts would only make it worse, but since then I've been doing crossfit 5-6 days a week and it has totally disappeared.

That's great to hear. I was a little worried about that myself. I figured it was probably safer than the high weight lifting I had been doing, but it's definately high impact in nature.

Thanks for the support. :)

So diet report for Friday and Saturday...

04-25-07 Friday

grams cals %total
Total: 2077
Fat: 69 622 31%
Carbs: 208 777 39%
Protein: 154 615 31%

04-26-08 Saturday

grams cals %total
Total: 3162
Fat: 107 962 31%
Carbs: 346 1292 41%
Protein: 219 878 28%

Definitely, reminiscent of a carb up, but then it's kind of a last hurrah for the crappy diet too. Carbs stop for me today as of now (it's 4pm) and I'm going to be eatin' keto from here on.

[Atavis]

04-27-08 Sunday

Sunday was a good day. Woke up very much less sore and proceeded to a xfit workout.

Warm up
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Then scaled down the WoD from saturday.
3 rounds for time of:
45 pound Hang Power Snatch, 15 reps - it's a new movement for me.
Run 400 meters - I added a little difficulty here by running up a hill where I did 200 meters at about a 25 degree incline and then turned around and ran the 2nd 200 meters downhill. In retrospect, I should have just done it on a flat street.

Took me 24min:53sec
Yeah, not fit when it comes to cardio and HIIT, but I'm workin on it.

Diet:
grams cals %total
Total: 2963
Fat: 174 1562 53%
Carbs: 121 443 15%
Protein: 231 924 32%

Carbs stopped completely at 4pm. Byebye excessive carbs.

[Atavis]

04-28-08 Monday

grams cals %total
Total: 2598
Fat: 184 1654 65%
Carbs: 60 172 7%
Fiber: 17 0 0%
Protein: 178 711 28%

Well, carbs could be lower, but 60 is well under the 100 gram limit required to start ketosis, so I think I'll be safe. I am going to try to keep it to about 30-40 today.

Also, did not work out on Monday. I am healing faster after the 2nd round of xfit though. I expect that I'll be on a nearly daily basis within a week or so. I hope so at least.

Edit: 17 grams of the carbs was fiber, so I guess better yet. 60-17 = 43 net. :)

[druluv]

Good Luck !, No pain no gain!

[Atavis]

Thanks Druluv.

04-29-08 Tuesday

Workout:
Warm up (as above)

Thruster 1-1-1-1-1-1-1 reps
45-65-95-105-105-105-115

Very new movement for me. A squat and a military press in the same movement. Interesting though.

Diet:
grams cals %total
Total: 2670
Fat: 162 1459 56%
Carbs: 34 103 4%
Fiber: 8 0 0%
Protein: 260 1040 40%

26 gr net carbs. Much better even if the calories are a tad high, but they do include the PWO.

Also of note, I weighed 218lb on 4/27 and this morning 4/30 I'm coming in at 220lb. Dropping water and I'm gaining, must be muscle mass returning. :)

[Atavis]

04-30-08 Wednesday

Workout:
Warm up

Complete as many rounds in twenty minutes as you can of:
45 Pound Thruster, 10 reps
10 Pull-ups

3 rounds - Got interrupted with 5 minutes left to go, but to be honest I am not sure I had another full round in me anyways. This stuff continues to be rough.

I think I am starting to have a little fatigue accumulation from carb deprivation. Hopefully, full adaptation will come soon. At least I hope so.

Diet: (includes PWO shake)
grams cals %total
Total: 2494
Fat: 163 1470 60%
Sat: 46 417 17%
Poly: 41 365 15%
Mono: 51 458 19%
Carbs: 42 129 5%
Fiber: 10 0 0%
Protein: 213 851 35%

[Atavis]

After considering things for a while, I am definately already feeling the effects of the lack of carbs in the workouts. While I am not crasing or anything like that, it is definately interfering with performance and with crossfit high performance is absolutely required.

I beleive I am going to start supplementing with 15 grams of dextrose 15 minutes prior to every workout and then just go with whey PWO. Of course, if i start doing LISS cardio, I will not use it then as it targets fat stores instead of glucose/carbs.

[Atavis]

05-01-08 Thursday

Offday.

Diet:
grams cals %total
Total: 2469
Fat: 128 1153 48%
Sat: 49 444 19%
Poly: 16 148 6%
Mono: 47 422 18%
Carbs: 35 107 4%
Fiber: 8 0 0%
Protein: 282 1128 47%

Not much happened today. Offday so no workout, and I am still feeling a little soreness so it's welcome.

[Atavis]

05-02-08 Friday

Diet:
grams cals %total
Total: 2479
Fat: 151 1356 56%
Sat: 49 441 18%
Poly: 23 204 8%
Mono: 54 488 20%
Carbs: 55 175 7%
Fiber: 11 0 0%
Protein: 223 891 37%

Includes 13gr carbs pre-workout and 84 gr whey PWO.

Workout:
Warm-up as above.

"Murph" For time: (modified to sissy level for me. haha)
1/2 mile Run
25 Pull-ups
50 Push-ups
75 Squats
1/2 mile Run

31m:23s
Have to admit to walking most of the last 1/2 mile, hence the bad time.


05-03-08 Saturday

Diet:
grams cals %total
Total: 2463
Fat: 161 1453 61%
Sat: 50 454 19%
Poly: 19 173 7%
Mono: 59 529 22%
Carbs: 55 127 5%
Fiber: 24 0 0%
Protein: 203 811 34%

SOOOOOO tempted to cheat today, but muscled through it.

Workout:

Soreness kept me from the WoD, but I got to spend more time with the wife and kids for it.

1.5 miles walked at a brisk pace.
.5 miles walked with a 60lb fireman's carry. My daughter got a real kick out of that. :)

[Atavis]

05-04-08 Sunday

Diet:
grams cals %total
Total: 1936
Fat: 148 1336 69%
Sat: 68 616 32%
Poly: 8 75 4%
Mono: 45 405 21%
Carbs: 51 155 8%
Fiber: 12 0 0%
Protein: 108 433 22%

Workout:
None.

However, I had the great experience of push mowing 9" tall grass with a mulching mower (no side discharge) for 4.5 hours. I wasn't in any mood to work out after that. I'm considering it 4.5 hours of LISS. ;)

Interestingly, this morning (Monday), I am 223lbs. Weight is slowly, but steadily increasing which should make next weekend very interesting to watch as I carb up.

I expect it's muscle memory, but I was still hoping for some body weight decrease to show on the scale. However, my belt is looser, so I am not too worried about it. :)

[Atavis]

05-05-08 Monday

Diet:
grams cals %total
Total: 2324
Fat: 155 1394 61%
Sat: 57 513 22%
Poly: 26 230 10%
Mono: 54 487 21%
Carbs: 37 125 5%
Fiber: 6 0 0%
Protein: 190 762 33%

Workout:
Offday


05-06-08 Tuesday

Diet:
grams cals %total
Total: 2774
Fat: 178 1604 59%
Sat: 67 603 22%
Poly: 33 298 11%
Mono: 57 514 19%
Carbs: 45 149 5%
Fiber: 8 0 0%
Protein: 243 971 36%

Workout:
Warm-up

"Elizabeth" (Scaled)
21-15-9 reps of:
Clean 95 pounds
Bench dips

The PreWO carbs helped...i think...maybe not enough.


05-07-08 Wednesday

Diet:
grams cals %total
Total: 2317
Fat: 160 1443 63%
Sat: 67 604 26%
Poly: 14 128 6%
Mono: 59 532 23%
Carbs: 38 143 6%
Fiber: 2 0 0%
Protein: 177 706 31%

Workout:
Warm-up

Four rounds: 200 meter run uphill

Um yeah...sounds easy doesn't it? ;)

[druluv]

I would take out the prework out carbs, and focus on getting that fat machinery pumping. A guy at my gym does the same workout, and he is struggling even though he's a carb eater. So I think its more the training than the prework out carbs why you feel the way you feel. Why push insulin for such little carbs? :)

I never used prework out carbs, but I found that heavy cream/ w coffee is good pre work out meal.
Good Luck and Keep us Posted

[Atavis]

Yeah, I was considering the same thing myself. I know that IA recommends protein preworkout and they do pretty well over there with heavy weight using it that way.

Using pre-WO carbs worked for me in the past for bulks and it was just easy to do it. I think I will try the coconut oil and see it it supports the workout as well. Xfit is a HIIT type of workout, though. It may not quite do it.

In fact, I'm already drinking coconut coffee. I'll report back after the workout with how it went.

[Atavis]

05-08-08 Thursday

Diet:
grams cals %total
Total: 2051
Fat: 155 1393 68%
Sat: 80 720 35%
Poly: 9 79 4%
Mono: 48 429 21%
Carbs: 22 73 4%
Fiber: 4 0 0%
Protein: 143 572 28%


Workout:
Warm-up

"Diane" (scaled)

15-12-9 reps of:
135 pound Deadlift
Handstand push-ups

Finally, deadlifts a lift i know and have no issues with even if i did go really really really light. Hey, it's the 1st time in like 4 months. :)

The handstand push-ups on the otherhand...awkward. Worst part wasn't doing a lift while being upside down in a weird position. No, the worst part was doing a lift while being upside down in a weird position while not being able to breath! LOL. Got to get my fitness up to par...


OTOH, it seems the coconut oil worked for this session just as well as dextrose pre-workout has worked in the past. Nice to know. I think I'll switch to that for a while and see it it helps or hinders fat loss. Instinct says help or at worst it'll be equivalent.

[Atavis]

05-09-08 Friday

Diet:
grams cals %total
Total: 2562
Fat: 178 1605 64%
Sat: 80 722 29%
Poly: 9 84 3%
Mono: 67 603 24%
Carbs: 28 91 4%
Fiber: 5 0 0%
Protein: 204 818 33%


Workout: (Officially a Crossfit Offday, but not for me)
Warm-up

Death by Jumping Chin Ups ;)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

14 rounds + 8 reps = 113 total reps

I don't feel too bad with that.

[Atavis]

05-10-08 Saturday

Diet:
grams cals %total
Total: 3335
Fat: 154 1390 43%
Sat: 65 583 18%
Poly: 13 121 4%
Mono: 64 578 18%
Carbs: 325 1252 38%
Fiber: 12 0 0%
Protein: 155 619 19%

Workout:
Warm-up

Fran (scaled)
21 - 15 - 9 for time
Thrusters 65lb
Pull-ups
12m:38s


05-11-08 Sunday

Diet:
grams cals %total
Total: 2122
Fat: 64 577 28%
Sat: 20 180 9%
Poly: 8 76 4%
Mono: 27 241 12%
Carbs: 206 751 36%
Fiber: 18 0 0%
Protein: 183 731 35%

Workout:
Offday for Carb Up.


I wanted to go wild, but I kept it under control. I went from 220.5lb to 230lb in 24 hours. haha.

I am already looking forward to eating low carb though.

[Atavis]

05-12-08 Monday

Diet:
grams cals %total
Total: 2410
Fat: 179 1613 67%
Sat: 92 825 34%
Poly: 16 140 6%
Mono: 58 518 22%
Carbs: 26 90 4%
Fiber: 3 0 0%
Protein: 174 697 29%

Workout:
Warm-up

125 Jumping Pull-ups
125 Bench Dips

I LOVE the day after a carb up. I didn't stop out of fatigue or anything like that, but rather stopped to make sure I wouldn't suffer from horrendous DoMs. Interestingly enough, today, I have almost none...

[Atavis]

05-13-08 Tuesday

Diet:
grams cals %total
Total: 2714
Fat: 200 1802 67%
Sat: 102 915 34%
Poly: 12 105 4%
Mono: 67 602 22%
Carbs: 20 61 2%
Fiber: 5 0 0%
Protein: 205 821 31%

Workout:
Warm-up

50 Burpees

Was an Xfit offday again, but again I wasn't willing to just sit around. I have a program to maintain here. :) Anyways, I went and push mowed for a little over an hour and then proceeded to workout.

Also, the coconut oil is working out very well for me. I've taken to a drink made from cocoa powder, heavy cream, coconut oil and 1 packet of splenda as my pre-workout supplement. It's like hot cocoa and satisfies sweet tooth cravings too. :)

[Atavis]

05-14-08 Wednesday

Diet:
grams cals %total
Total: 2218
Fat: 164 1477 67%
Sat: 76 688 31%
Poly: 14 129 6%
Mono: 52 464 21%
Carbs: 26 77 3%
Fiber: 7 0 0%
Protein: 159 635 29%

Workout:
Warm-up

3miles walked

I had a small intestinal issue. Nausea and Hershey Squirtitus negated my workout plans, so I walked after the warm up. Didn't help the fitness, but it's LISS.

[MarkVI]

0

I had a small intestinal issue. Nausea and Hershey Squirtitus negated my workout plans, so I walked after the warm up. Didn't help the fitness, but it's LISS.

It happens - no shame i hope?

[Atavis]

Hehe. No shame, I work out in my garage these days and I have a bathroom very close. :)


05-15-08 Thursday

Diet:
grams cals %total
Total: 2008
Fat: 122 1098 56%
Sat: 65 583 30%
Poly: 11 102 5%
Mono: 35 319 16%
Carbs: 37 114 6%
Fiber: 9 0 0%
Protein: 186 745 38%

Workout:
Warm-up

"Cindy" (scaled)
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
4 Push-ups
7 Squats

26 rounds

[Atavis]

05-16-08 Friday

Diet:
grams cals %total
Total: 2045
Fat: 142 1277 63%
Sat: 57 510 25%
Poly: 16 147 7%
Mono: 51 456 23%
Carbs: 23 77 4%
Fiber: 3 0 0%
Protein: 165 661 33%

Workout:
Warm-up

"Michael" (scaled and subbed and xtra round)

4 rounds for time of:
Run 400 meters
10 Good Mornings (subbed)
20 Sit-ups

Daughter wanted to do it too, so no time. I don't mind though. :)

[Atavis]

05-17-08 Saturday

Diet: Carb up, PM only.
grams cals %total
Total: 4820
Fat: 190 1712 36%
Sat: 66 595 12%
Poly: 30 268 6%
Mono: 73 654 14%
Carbs: 498 1888 40%
Fiber: 26 0 0%
Protein: 290 1161 24%

Workout: Offday

Nope, no depletion workout. I know it's not the best start to a short carb up, but I am not too worried about it. It'll be fine, if not optimal.

The carb up only lasted a couple hours, i.e. dinner, but it was a doozy. Before dinner, I was at less than 18g carbs. :)

[Atavis]

05-19-08 Sunday

Diet:
grams cals %total
Total: 2164
Fat: 157 1416 66%
Sat: 83 746 35%
Poly: 7 60 3%
Mono: 48 430 20%
Carbs: 20 63 3%
Fiber: 4 0 0%
Protein: 166 665 31%

Workout:
3 rounds of:
65 pound Clean and Jerk, 10 reps
Run 400 meters (hills weeeeee)

Was supposed to be for time, but again my daughter wanted to join in, which delighted me. Her soccer season just ended, so soreness isn't an issue anymore. She's expressed more interest in joining my workouts again. She used to be big into working out, but they interfered with the sports a little sometimes, so we kept it at low volume.

Instead of the clean and jerk, she performed a clean and push press with a bare bar for 5 reps each. This is good since she's still coming off a sterno-clavicular sprain. She even managed to do a few pull ups again. Previously, she used to do like 5 sets of 5-10 on pull ups and she's done 100 push ups just because.

Makes me feel old sometimes watching the enthusiasm and energy of my kids, but then they drag me into it and I get to be a kid again too. That was another lesson I got from my 5 year old. :p She performed push ups, pull ups, free weight squats, 6lb dumbdell swings and wind sprints, and was giggling the whole time. :D

[Atavis]

05-19-08 Monday

Diet:
grams cals %total
Total: 2430
Fat: 188 1694 70%
Sat: 108 970 40%
Poly: 8 70 3%
Mono: 55 497 21%
Carbs: 22 71 3%
Fiber: 4 0 0%
Protein: 164 655 27%

Workout:
For time:
50 Push-ups
65 pound Sumo-deadlift high-pull, 35 reps
35 Bench Dips
Pull-ups, 20 reps
15 Handstand Push-ups
14m:14s

Daughter did it again too, well scaled for age and ability. 85 push ups (subbed for bench dips since it bothered her clavicle) and 20 pull ups after a warm up with 30 of each was a small challenge for her with the very little rest this provides. She did admirably well. She even self corrected for what she felt was bad reps and DID them over! :)

[Atavis]

05-20-08 Tuesday

Diet:
grams cals %total
Total: 2513
Fat: 183 1651 66%
Sat: 93 838 34%
Poly: 14 124 5%
Mono: 59 530 21%
Carbs: 37 118 5%
Fiber: 7 0 0%
Protein: 179 717 29%

Workout:
Warm-up

Done for time:
Sprint 200 meters
SDHP 50 reps- 45 lbs
15 Squat Thrusts
Sprint 100 meters
SDHP 35 reps- 45 lbs
25 Squat Thrusts
Sprint 100 meters
SDHP 25 reps- 45 lbs
35 Squat Thrusts

SQ's done with jump but no push up.

25 minutes 43 seconds

This was a b*tch.

[Atavis]

05-21-08 Wednesday

Diet:
grams cals %total
Total: 2278
Fat: 183 1648 73%
Sat: 84 754 34%
Poly: 17 157 7%
Mono: 69 620 28%
Carbs: 30 93 4%
Fiber: 7 0 0%
Protein: 126 505 22%

Workout:
Offday

I took the hint this time and took the offday. After the last workout, I was kinda worn still.

[Atavis]

05-22-08 Thursday

Diet:
grams cals %total
Total: 2376
Fat: 160 1441 61%
Sat: 74 665 28%
Poly: 24 218 9%
Mono: 44 395 17%
Carbs: 40 129 5%
Fiber: 8 0 0%
Protein: 197 786 33%

Workout:
Warm-up

Five rounds of:
Deadlift, 3 reps
Handstand push-ups (on bench), max reps

135, 185/28, 205/18, 225/16

Burpee Challenge
Catch up to Day 6
21

Oops. I wrote down 3 rounds before I left work. Guess I need to double check from now on that i got it right. Oh well, it went great otherwise.

I had 1tbs coconut oil 45 minutes prior and then 1tbs with 14gr whey 15 minutes prior to the workout. I had plenty of energy and felt strong, but then I didn't really hit the deads hard with those low weights. They'll go up, i don't wanna risk any injury moving into them too fast or anything, especially since I am not doing them consistently now.

However, having said that, the handstand push-ups and rounds with absolutely no rest still continues to be alot harder than it sounds.

Also, I started up on the burpee challenge that was started on other boards. Basically, it's 100 days of burpees where each day you do one more than the previous day. i.e. Day1 is 1 burpee, day 2 is 2, etc. By the time it's done everyone participating will have done 5050 burpees. This was day 6, so i did 21 to get caught up since i started late.

This morning (Friday) I am sitting at 224.5 lbs. I continue to trend upwards on the scale even though I have averaged 2500 daily kcals over the last month. That should be slightly sub-caloric, but well the scale says otherwise. I've lost fat though so that's fine by me, but I think I am either going to have to drop 200-300 kcals/day or add in some morning cardio to get the scale to move a little. I don't want/need it to move that much. 210-215 would be great though. It's a small goal.

I haven't decided which yet. Morning cardio sucks but so does having to eat less. LOL. I have till Monday to decide I guess.

[Atavis]

05-23-08 Friday

Diet:
grams cals %total
Total: 2081
Fat: 146 1313 63%
Sat: 80 723 35%
Poly: 10 93 5%
Mono: 37 330 16%
Carbs: 42 133 6%
Fiber: 9 0 0%
Protein: 157 627 30%

Workout:
Warm-up

5 rounds for time of:

34lb Dumbbell swings, 15 reps
15 GHD Sit-ups (To Parallel)
15 65lb Good Mornings
15 Knees to Elbows (1st 3 rounds then subbed in crunches after failure)

24m:04s

Burpee Challenge day 7
7 Burpees

Yeah, this was an ass kicker. The GHD sit-ups and knees to elbows really applied the pain. I ended up taking a soak with epsom salt after for about 20 minutes because I could already feel it in the lower back.

On the plus though, the coconut oil/whey pre-workout is serving me well. I think I am going to get some BCAA's to add to the mix to take it even further. It's been remarkably effective so far.

[Atavis]

05-24-08 Saturday

Diet:
grams cals %total
Total: 3806
Fat: 162 1458 39%
Sat: 56 501 13%
Poly: 39 347 9%
Mono: 50 448 12%
Carbs: 360 1385 37%
Fiber: 14 0 0%
Protein: 229 916 24%

Workout:
Warm-up

Three rounds for time of:
Run 400 meters
25 Jumping Pull-ups

Didn't even bother to time this one. Because A. I forgot. B. I did this about 12 hours after friday's workout. I was still a bit wiped.

The coconut oil/whey pre-workout picked me up enough that I didn't die, but I kinda felt like I was in the process about the time I started the runs.

I slogged through it even though I had to interval run/walk the last one.

After, I had a nice PWO shake with 18gr dextrose to start off my carb up. Yeah, it's lowish but I am insulin resistant. Can't be spiking it with 60gr of dextrose like some can. About 30 minutes later, I had a nice meal of 3 eggs, ham and 4 pancakes with sugar free syrup. mmmmmmmmmmmmmmmm....

Not a bad day. I am really glad Sunday is an off day though. I need the recovery.

[Atavis]

05-25-08 Sunday

Diet:
grams cals %total
Total: 1521
Fat: 72 652 44%
Sat: 24 214 15%
Poly: 9 83 6%
Mono: 33 299 20%
Carbs: 130 475 32%
Fiber: 11 0 0%
Protein: 85 341 23%

Workout:
Offday


05-26-08 Monday

Diet:
grams cals %total
Total: 1258
Fat: 84 755 61%
Sat: 24 220 18%
Poly: 10 94 8%
Mono: 29 260 21%
Carbs: 52 148 12%
Fiber: 15 0 0%
Protein: 81 326 27%

Workout:
Didn't happen. :(

So sunday started well. Went to see my mother and things were fine. That is until I ate at Chili's. They tried to kill me. It was the only meal I did not share with the rest of the family and I was the only one to feel ill.

I had that single meal plus every morsel of food and drop of liquid on my stomach until monday night. I finally got fed up with the whole thing and resorted to syrup of ipecac. I was anticipating voiding my stomach of it's content and the relief that would follow. Little did I know that I opened myself up to worse...

About 30 minutes later, I had the gastric emptying that I so bady wanted, however it did not come out the top end. Apparently, my stomach rebelled and was determined that I should expel my food the ol' fashioned way...and I did, along with bile and a gallon of hot stomach acid. Mmm mmm fun.

I finally went to bed at 1 am. Too bad I was at work before 6 am this morning. I do feel better though.

I guess that teaches me for eating crappy restaurant food. LOL.

[Atavis]

Ok, so I haven't kept the posting up to date, but I have a good reason. Realy. I promise. :)

I've been in Spain. I am over here on a business trip and am really busy.

My diet has been terrible in terms of keto. It's just not that easy to do here because of the food choices available to me. They seem to really like there breads and noodles here. I mean really like them.

I am trying to eat lots of vegetables and stay away from too many simple carbs though. I even brought my own Splenda with me.

I must say though. The food IS good. It's very good.

I will be here another week and should be headed home on Sunday. I am looking forward to sleeping in my own bed and only working 8-10 hours a day versus the 12-14 i am putting in here. (Even the weekends.)

Cheers.

[Atavis]

Alright. I am back in the US and have been able to rest up for 2 days. Spain was an AWESOME place to be, it's just too bad that I didn't have access to the proper foods and gym facilities to continue my routine while there and that I was working 12-14 hours a day the whole time. I even worked the weekends. UGH.

What I did do, however, was try to keep my diet from going out of control and did a lot of floor push ups, chair push ups, chair dips, partial pull ups and inverted rows off the edge of my desk.

I came back at 226lbs so I am not unhappy about it all things considered.

Anyways, I judge myself close to recovered from the jet lag and work hours (or close enough) and it's time to hit it again. I am going to get back to the WoD's and am actually looking at how I might be able to incorporate a linear 5x5 program into my routine without completely overcoming my recovery ability.

[Atavis]

06-19-08 Thursday

Diet: No Clue
HAHA not even logging yet, but I do know I am in ketosis.

Workout:
Warm-up

Squat
x3 - 135, 155, 185, 195, 205, 215
x1 - 225, 245 (stopped after feeling a twinge, not sure what it was)


Military Press
x3 - 45, 65, 85, 105
x1 - 115, 125, 135, 145, 155, 165


Deadlift
x1 - 135, 205, 255, 275, 300


The WoD was a nice and easy workout. Nothing to extreme or anything. Other than the twinge in the back during the squats I almost felt like I was being lazy. :)

Tomorrow though I have a date with pain... I have to get caught up on my burpees. Ugh.

[Atavis]

06-20-08 Friday

Diet: LOL Still don't know.

Workout: Fofday


06-21-08 Saturday

Diet: see above. :)
It was a slow carb up day after the workout though.

Workout:
300 Burpees.


06-22-08 Sunday

Diet: Yeah whatever.

Workout: Um RIIIIIIGHT. Even walking hurt. :)


300 burpees on saturday. Lol. I hate/love/hate burpees now more than ever. My penance for the last few weeks isn't over yet though. I am still 413 delinquent... :eek:

[Atavis]

06-23-08 Monday

Diet:
grams cals %total
Total: 3232
Fat: 222 1996 63%
Sat: 94 842 27%
Poly: 17 156 5%
Mono: 87 784 25%
Carbs: 62 190 6%
Fiber: 15 0 0%
Protein: 241 964 31%


Workout:
Warm-up
100 Burpees

Yup...more burpees. At least now I am only 352 delinquent. :eek:

[Atavis]

06-24-08 Tuesday

Diet: (Bad)
grams cals %total
Total: 3159
Fat: 205 1843 59%
Sat: 81 729 24%
Poly: 26 230 7%
Mono: 76 685 22%
Carbs: 100 330 11%
Fiber: 18 0 0%
Protein: 231 925 30%

Workout:
50 Burpees

Snatches
1-1-1-1-1-1-1

Snatches were done with light weight since I am a novice with that movement.

[Atavis]

06-30-08 Monday

Diet: No Clue. I'm lazy and bad. I know.

Workout:
Warm-up

185 BP / BW PU
5/3, 12/10, 12/10

[Atavis]

07-02-08 Wednesday

Diet: Still No Clue.

Workout:
Warm-up

3 rounds:
Deadlift, 15 reps
Hang power clean, 12 reps
Front Squat, 9 reps
Push Jerk, 6 reps

135, 95, 65 (yes, felt like an out of breath wuss)

[Atavis]

Diet:
____________Grams Calories %-Cals
Calories_____________2296
Fat__________136.7__1225_____54%
Carbohydrate___68.8___255_____11%
Dietary Fiber____9.2
Protein_______195.7___804_____35%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Liss:
2 miles at a brisk walk


Well, it's been a good while since I've posted. In the last 3 months I've done a bout of the madcow 5x5 and taken a small break while I took my kids to all of their practices/games/and just been a general taxi. Haha.

Now I'm rested up again and ready to start cutting. I know, it's winter. Normally that means it's bulking time, but I think I am going to go against the grain and start up the Crossfit again.

However, this time I'm planning on trying something a tad different. I am going to make it a strength biased program. To do this, I am going to always keep the weights up higher and if I have to to scale (and I know I will) it will always be the reps/sets/metcon that scales down 1st. Additionally, I will be adding in LISS sessions to enhance fat loss. This 1st week, I will be doing the same warm up workout everyday to work into the fitness aspect slowly.

I've, also, been accepted into a graduate program and should be enrolling into classes for Janurary.

It's going to be even more hectic soon and for some odd reason I'm looking forward to it. :)

[Atavis]

______________Grams_____Calories_____%-Cals
Calories________________2,453
Fat___________166.4_____1,494_______61%
Carbohydrate___17.9________69________3%
Dietary Fiber___1.1
Protein_______212.9_____884_________36%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up
Curl
High Pull

LISS:
2 miles at a brisk walk

Nice and refreshing.

[Atavis]

10-29-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________1.505
Fat___________110.7_______991_______66%
Carbohydrate___23.6________88________6%
Dietary Fiber___1.7
Protein_______103.2_______424_______28%

Workout:
None

Liss:
2 miles at a brisk walk


Rest day and low kcal as well. I did check ketosis status with a strip today and it came out dark purple. :)

[Atavis]

10-30-08 Thursday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________1.806
Fat___________120.8_____1,087_______60%
Carbohydrate___24.7________95________5%
Dietary Fiber___4.4
Protein_______148.6_______625_______35%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up


Was in a hurry so skipped the cardio for the day. I'll be making it up on Friday and Saturday. :)

Interestingly, the macro's came out at the perfect ratio's today and I almost hit my caloric intake spot on. That doesn't happen very often for me.

[Atavis]

10-31-08 Friday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________1.619
Fat____________78.7_______706_______44%
Carbohydrate___19.6________77________5%
Dietary Fiber___4.4
Protein_______198.6_______839_______52%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

4x10 Jump Chins


Today was a good day. A little light on the fats and maybe a tad heavy on the protein, but I don't feel bad. I stayed away from the candy completely and I have 3 kids so there was plenty of temptation to eat it.

I had originally planned to get up at 5:30 to get some cardio in, but haha it didn't happen. Maybe tomorrow morning? We'll see I guess.

[Atavis]

11-01-08 Saturday & 11-02-08 Sunday

11-01-08 Saturday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________2,045
Fat___________123.6_____1,093_______54%
Carbohydrate___55.3_______218_______11%
Dietary Fiber___7.6
Protein_______122.8_______502_______25%
Alcohol________32.1_______223_______11%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up


I loosened the belt a little today. I attended a wedding reception so I shared a small peice of cake with the wife after eating a nice meal of leaves and meat (salad and brisket). After, we went out and had a few drinks. I kept it to a single martini and then a rum and diet coke.



11-02-08 Sunday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________1,680
Fat____________88.7_______787_______47%
Carbohydrate___47.1_______153________9%
Dietary Fiber__13.3
Protein_______176.0_______733_______44%


Workout:
3 mile run
Periodic trips throughout the day to the cage for sets of pull ups. (no count)


I'm not a runner, so this was alot more difficult than it sounds. Today I weighed in at 223.5 lbs which is 1.5 lower than Monday. I can't say if any of it was water since for some reason I didn't go through normal water dropping period. This was a slow consistant loss that occured over 5 days...wierd but I'll take it. :)

[Atavis]

11-03-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________2,137
Fat___________160.4_____1,445_______68%
Carbohydrate___20.9________72________3%
Dietary Fiber___4.5
Protein_______145.6_______607_______29%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Three rounds of:
Run 400 meters
10 Good Mornings 95lbs
20 Sit-ups


I hate running. Also, I need to find a way to get my average caloric intake down to around 1800 kcal per day. It's hard because I am ravenous...

[Atavis]

11-04-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________1,794
Fat___________104.2_______931_______52%
Carbohydrate___45.0_______160________9%
Dietary Fiber__12.3
Protein_______168.9_______699_______39%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

12-9-6
Cleans 135lbs
21-15-12
Bench Dips

5 rounds
100m Sprint


I still hate running. I, also, seem to have eaten a little more vegetables than I should have when it comes to the carb count, but being vegetables I guess I don't feel too bad about it.

Wednesday morning and I woke up at 225 lbs again. I think the difference is lean mass gains.

[Atavis]

11-05-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________1,595
Fat___________127.9_____1,151_______72%
Carbohydrate___22.5________88________5%
Dietary Fiber___1.9
Protein________90.7_______370_______23%


Workout:
Offday

[Atavis]

11-06-08 Thursday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________2,123
Fat___________138.8_____1,205_______58%
Carbohydrate___34.5_______138________7%
Dietary Fiber___4.0
Protein_______182.3_______750_______36%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

5 rounds:
Push-up
BPull-up
30/15, 15/10, 15/10, 10/10, 10/10

LISS:
1/2 mile walk.


I ate well today. Eggs and bacon for breakfast. Steak and broccoli salad for lunch. Another breakfast for dinner. AND YET I WAS STILL HUNGRY MOST OF THE DAY. I drank probably 2 gallons of water just trying to fill my stomach up with something to abate the hunger. :(

[adoniscomplex]

did you take 3 months off?
your journal goes from like july to oct in one post
how are your resuts thus far

[Atavis]

Yeah, I slowed my posting, then decided to switch it up for a round of Bill Starr's 5X5.

I ended up neglecting my posting while I got really busy at work and my kids started school. 3 kids all doing sports...while working 12 hour days...<insert more flimsy excuses here>

I took about a month and a half off from lifting and got nice and lazy. :)

I decided to quit being lazy and get some workouts in before it got completely out of hand and here we are. I'm doin some Crossfit again and trying to cut some well earned gut off.

Funny thing is, I'm not dropping weight . Almost none at all. 2 weeks ago I was 225. Today I am 224.5. Go figure.

I'm betting there is some muscle memory involved, but it's like i didn't drop any water weight either. I know I have depleted my glycogen fairly well. I have been in ketosis since the 28th (last Tuesday) and my calories and macro's over the whole time, while not perfect, have been good enough that it should have elicited more fat loss. <shrug>

I guess I'll have a better idea of what's happening after I carb up tomorrow.

[Atavis]

11-07-08 Friday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________2,051
Fat___________124.1_____1,110_______54%
Carbohydrate___86.4_______334_______16%
Dietary Fiber__17.9
Protein_______148.7_______602_______29%

Yes, carbs are high. Most of the overage came in post workout.

Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Four rounds for time of:
Run 400 meters
25 Squats
22:03

Ugh I hate running. I don't think I can say that enough. I hate running.

-----------------------------------------------------------------------------

Average Daily Intake since last Monday 10-27-08.

Diet:
______________Grams_____Calories_____%-Cals
Calories________________1,966
Fat___________126.3_____1,132_______58%
Carbohydrate___38.9_______146________7%
Dietary Fiber___6.6
Protein_______159.9_______661_______34%
Alcohol_________2.7________19________1%

[Atavis]

11-08-08 Saturday

Diet:
______________Grams_____Calories_____%-Cals
Calories________________5,240
Fat___________162.6_____1,449_______28%
Carbohydrate__753.8_____3,037_______58%
Dietary Fiber__33.0
Protein_______184.3_______740_______14%


Ok. So obviously saturday was a carb up day. :)
I think I may have gone a little over board, but I didn't felt like I overate and never felt stuffed.

Started with some cereal with 2 cups of milk. Later had 2 pancakes with 3 sausage patties and 3 cups of milk.

I had a small candy splurge in the afternoon where I ate a couple mini KitKat bars and a mini Snickers from the Halloween bag. The chocolate was delicious.

For dinner I had a quart of Pork with Broccoli, 5 cups of rice and a bowl of Hot & Sour soup. Then I ended with a small snack of cheese on a couple tortilla's.

I'll probably limit myself to 1 or 2 meals next weekend instead of a full 12 hours.

Ahh yes, Sunday morning weigh in: 229.5 lbs.

[Atavis]

11-10-08 Sunday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2018
Fat___________107.7_______959_______47%
Carbohydrate___43.3_______165________8%
Dietary Fiber_____0.3
Protein________210.7_______896_______44%


Workout:
Offday

Carbs a tad high, but still within the requirement to support ketone production.

I plan to try to get my calorie intake down a little more over the next week. The almost 2k average did not produce quite the results I was looking for although I do frimly beleive it did spur fatloss that was mitigated by increases in lean mass show it just did not show on the scale. Very normal after a layoff, but I want a little more fatloss results because I do have a goal to meet and I know that I am even further from it now since it was weight based instead of fat/lean mass based. It's a faulty goal in that respect but hey it's the one I set.

Monday morning weigh in: 231.5 lbs

That makes the total 7 lbs over the carb up. We'll see how much went to lean gains as they start falling back off with the glycogen.

[Atavis]

11-10-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories_________________1681
Fat___________116.7______1044_______63%
Carbohydrate___56.5_______200_______12%
Dietary Fiber___11.4
Protein_______105.2________426_______26%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Power clean 1-1-1-1-1-1-1 reps
135, 135, 145, 155, 155, 155, 165

LISS:
Elliptical 50 minutes at 120-130 bpm


Yes, too many carbs, but 1/2 of it was from Kale. If I get fat from too much Kale, well, then so be it.

Tuesday morning weigh in: 226 lbs
Small note: If you drink a gallon of water and still lose 5 lbs of water from glycogen depletion... that's alot of

piss...just sayin'

[Verti-gal]

Hello, I just started a keto log too and thought I'd drop in and say hi.

I'm curious as to why your trying to get down to 1800 cals?

[Atavis]

Hi Verti-gal.

It's a short term lower calorie period to induce greater fatloss. I've got some extra to spare for energy production. I carry it around with me all day long.

If things get really stubborn, I'll end up throwing some PSMF and If elements into the diet.

[Atavis]

11-11-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories_________________1624
Fat___________110.9_______991_______61%
Carbohydrate___38.4_______132________8%
Dietary Fiber____9.0
Protein_______120.8________499_______31%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

8 rounds:
Deadlift 185 x 3
Pushup x 5

LISS:
Elliptical 45 minutes at 120-130 bpm

Wednesday morning weigh in: 224 lbs
Aaaand the mirror tells me the program is working.

[namtrag]

Good job, I am glad the mirror is your friend. So far I can't see any changes after 2 weeks.

[Atavis]

Thanks but I wouldn't say it's my friend.

I'm continually playing with my caloric intake as well as when I eat.

I'm going home at lunch for 45 minutes of LISS everyday and walk with my wife when she does.

I'm working out crossfit style which means there is absolutely no rest at all between sets or reps or rounds. It's an all out war every workout just to finish without dropping from hypoxia.

I don't think the mirror likes me very much at all to be honest.

[Atavis]

11-12-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories_________________ 1495
Fat__________105.8_______945_______63%
Carbohydrate___38.3_______144_______10%
Dietary Fiber___15.5
Protein_______103.5________422_______28%


Workout:
Offday

LISS:
Elliptical 45 minutes at 120-130 bpm


Nice relaxing day. Everything felt good.

[Atavis]

11-13-08 Thursday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2253
Fat__________136.6_______1223_______54%
Carbohydrate___35.6________140________6%
Dietary Fiber___17.3
Protein_______216.7________914_______40%


LISS:
Elliptical 45 minutes at 120-130 bpm


11-14-08 Friday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2268
Fat__________143.0_______1270_______56%
Carbohydrate___141.8_______563________7%
Dietary Fiber___21.4
Protein_______107.0________424_______19%


LISS:
Elliptical 45 minutes at 120-130 bpm


11-15-08 Saturday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2568
Fat__________169.4_______1514_______59%
Carbohydrate____62.0_______253_______10%
Dietary Fiber____3.2
Protein_______188.3________787_______31%


11-16-08 Sunday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1983
Fat__________135.5_______1211_______62%
Carbohydrate____34.0_______135________7%
Dietary Fiber____2.6
Protein_______149.2________622_______32%


2nd half of the week was a small deload where Friday and Thursday I performed cardio only. My tendons are thanking me. ;)

Weigh In: Sunday 227lbs and Monday morning 225lbs

[Atavis]

11-17-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1738
Fat__________118.0_______1054_______61%
Carbohydrate___30.0________112________6%
Dietary Fiber____3.9
Protein_______136.6________567_______33%


LISS:
Elliptical 60 minutes at 120-130 bpm

[Atavis]

11-18-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1328
Fat___________79.5________710_______54%
Carbohydrate___22.0_________85________6%
Dietary Fiber____2.4
Protein_______126.1________521_______40%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Back Squat 5-5-5-5-5 reps
135, 185, 185, 185, 185

Dumbell Swings 10-10-10-10-10 x36 all

Knees to Elbows 3x3
Dead Hangs to Chin 3 x till bored


Had fun with the daughter. She's working on her squat form and complaining about the discomfort of holding it, but she's doing very well.

Wednesday morning weigh in: 220.5 lbs

[Atavis]

11-19-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1063
Fat___________58.9________526_______48%
Carbohydrate___32.1________121_______11%
Dietary Fiber____9.6
Protein_______106.4________438_______40%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Push jerk 1-1-1-1-1-1-1 reps x95 all
First time doing this. Wasn't that bad. It does take some coordination though.

LISS:
Elliptical 60 minutes at 120-130 bpm


I really underate today. Just was very busy and couldn't get enough food in.

[Atavis]

11-20-08 Thursday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1363
Fat___________76.0________678_______49%
Carbohydrate___33.0________126________9%
Dietary Fiber___10.1
Protein_______143.4________594_______42%


LISS:
Elliptical 45 minutes at 120-130 bpm

[charcop]

Wow you've stuck with it. Nice job.

Cals looks pretty low the past two days though!

[Atavis]

11-21-08 Friday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1353
Fat___________84.8________758_______57%
Carbohydrate___18.3_________72________5%
Dietary Fiber___
Protein_______121.9________509_______38%


Workout:
4 mile run


11-22-08 Saturday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________4634
Fat__________166.0_______1483_______32%
Carbohydrate__616.0_______2485_______53%
Dietary Fiber___25.9
Protein_______166.7________670_______14%


11-23-08 Sunday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1953
Fat___________72.7________646_______33%
Carbohydrate__219.2________873_______44%
Dietary Fiber___11.4
Protein_______109.4________453_______23%


I had a 36 hour carb up this weekend, and it was GLORIOUS. I didn't count anything and just ate when I felt like it. It was nice to just not think about it for a day.

Monday morning Weigh In: 232 lbs (from 220.5 last week haha)
My wife even commented to me this morning that my face was a little puffy. :)

[Atavis]

11-24-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1527
Fat___________99.7________891_______59%
Carbohydrate___30.5________116________8%
Dietary Fiber____3.6
Protein_______122.9________511_______34%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Muscle Clean Shoulder Press Complex
135 lbs x 30

LISS:
Elliptical 45 minutes at 120-130 bpm


Fairly good day. The muscle clean shoulder press complex was an interesting full body lift that made for an interesting workout. I am not sure I got enough work in though.

[Atavis]

11-25-08 Tuesday through 11-30-08 Sunday

So, this was Thanksgiving week. I'm just going to say that I was bad, very bad, and I don't feel bad about it. At all.

11-25-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1648
Fat__________114.2_______1019_______62%
Carbohydrate___29.3________115________7%
Dietary Fiber____3.2
Protein_______121.3________505_______31%

Workout:
Run 1.1 mile

LISS:
Elliptical 60 minutes at 120-130 bpm


11-26-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2244
Fat___________98.9________887_______40%
Carbohydrate__242.9________980_______44%
Dietary Fiber___28.2
Protein________94.6________375_______17%


11-27-08 Thursday

Diet: (not even going to try to add it up)
LOTS AND LOTS of celery, carrots, celery, sour cream, turkey, stuffing, homemade giblet gravy, rice, fried cod, bulgogi (korean bbq meat), jop chae (korean rice noodles with beef and spinach/veggies), sigumchi namul (spinach), kimchi, fried mando (beef/veggie dumplings)

Workout:
Run 1.7 mile


11-28-08 Friday

Diet:
See Thursday


11-29-08 Saturday

Diet:
See Friday


11-30-08 Sunday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2101
Fat__________123.8_______1103_______53%
Carbohydrate___77.6________267_______13%
Dietary Fiber___17.0
Protein_______171.0________721_______34%

Walked around the mall for several hours...I hate shopping, but In a house with 4 females you sometimes just have to learn to deal.

Sunday Weigh in: 228 lbs
Monday morning Weigh in: 226.5 lbs

Quite honestly, I expected more weight (glycogen/etc) to have accumulated given the carb intake I had over the past few days, but I am not going to complain. I'll just go back to my 4-5 days per week cardio and workouts with a decent diet and reap the rewards of being well fed and rested. 8D

[Atavis]

12-01-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1129
Fat___________81.4________724_______62%
Carbohydrate___39.2________149_______13%
Dietary Fiber____8.8
Protein________70.1________289_______25%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Shoulder Press 1-1-1-1-1-1-1
135, 135, 140, 140, 140, 145, 145

LISS:
Elliptical 45 minutes at 120-130 bpm


Today I IF'ed most of the day. I had coffee and a few tablespoons of natural peanut butter. Then I made some good soup from about 2 lbs of left over turkey plus chicken broth, olive oil, celery, onion, zucchini, a few baby carrots, kale and spices. It's delicious and I had 3 bowls for dinner.

[Atavis]

Weight Goal Graph:

Interesting anyways. Thanksgiving is still showing on the graph haha.

[Atavis]

12-02-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2183
Fat__________135.2_______1212_______55%
Carbohydrate___40.6________158________7%
Dietary Fiber____7.0
Protein_______202.5________844_______38%


Workout:
?Tabata Something Else?
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull Up____15 10 8 7 6 6 6 5
Push Up___18 12 8 5 4 3 3 3
Sit Up_____14 12 15 15 11 9 10 9
Squat_____18 12 10 9 8 6 8 7

LISS:
Elliptical 70 minutes at 120-130 bpm


Um. Normal tabata's are a bitch. 8 round tabatas on 4 different exercises in a row is worse.

[Atavis]

12-03-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1501
Fat__________103.1________918_______61%
Carbohydrate___22.1_________86________6%
Dietary Fiber____3.4
Protein_______120.8________507_______34%


Workout;
Offday

LISS:
Elliptical 90 minutes at 120-130 bpm (2 sessions at 45 min each)

[Atavis]

12-04-08 Thursday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1821
Fat__________104.1________931_______51%
Carbohydrate___29.4________113________6%
Dietary Fiber____4.6
Protein_______185.4________767_______42%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Five rounds:
135 pound, walking lunge, 10 alternating steps
52 pound dumbbell, swing, 15 reps

LISS:
Elliptical 45 minutes at 120-130 bpm


So, uh yeah. I did this in the backyard since I do not have the room in my garage to do 20 steps (10 each leg) of walking lunges. It's 23 F out there.

This was brutal and I am most definately going to feel it later.

[Atavis]

12-05-08 Friday through 12-07-08 Sunday

12-05-08 Friday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1725
Fat___________84.5________756_______44%
Carbohydrate___21.7_________83________5%
Dietary Fiber____3.0
Protein_______208.8________876_______51%


Workout:
Off

LISS:
Elliptical 45 minutes at 120-130 bpm

Yeah, I was sore so pridence took over and I just chilled after some LISS.


12-06-08 Saturday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3412
Fat__________162.2_______1450_______43%
Carbohydrate__334.7_______1341_______39%
Dietary Fiber___24.1
Protein_______153.8________621_______18%


12-07-08 Sunday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2817
Fat__________246.4_______2218_______77%
Carbohydrate___22.0_________88________3%
Dietary Fiber____5.2
Protein_______135.1________567_______20%


I probably could have done with less calories over the weekend and had a cleaner carb day.

[Atavis]

12-08-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2057
Fat__________132.6_______1190_______57%
Carbohydrate___26.4________103________5%
Dietary Fiber____5.2
Protein_______188.4________784_______38%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Clean & Press 1-1-1-1-1-1-1
135, 145, 155, 165, 170, 175, 185

Zerker Squat
4 sets x 5 x 185 lb

LISS:
Elliptical 45 minutes at 120-130 bpm


Had a good day and workout. I was supposed to do clean and jerks, but I have little room and decided to clean & press instead. I like that better anyways.

I have definately been eating more lately than I planned on, but it's natural hunger so I guess my body might be telling me that it's about time to back off the low calories. I'm going to press on to the end of the month and then do a small short bulk. At this point, I am thinking that it'll be a TCD with all the extra carbs around the workout being milk, i.e GOMAD TCD. ;)


Oh yeah, and 20 rep deadlifts.

[Atavis]

12-09-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1920
Fat__________125.0_______1116_______58%
Carbohydrate___32.9________127________7%
Dietary Fiber____4.2
Protein_______162.8________675_______35%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Squat
1 x 20 x 135

Hang Cleans
1 x 20 x 95

LISS:
Elliptical 45 minutes at 120-130 bpm


Yes...fairly easy day. I kind of needed it though. The work seemed harder than it should have, which I guess makes sense considering that most of my LISS cardio is legwork, on which I have been forced to increase the angle, resistance and speed of in order to meet the 120-130 bpm heartrate target and that I did some cleans and zerker squats yesterday. I just didn't have the glycogen replenishment to support the workout today.

[Atavis]

12-10-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________1941
Fat__________114.2_______1022_______53%
Carbohydrate___89.9________362_______19%
Dietary Fiber____4.0
Protein_______131.4________544_______28%


Workout:
Offday

LISS:
Elliptical 60 minutes at 120-130 bpm


12-11-08 Thursday through 12-14-08
Vacation in Branson. In short, I walked alot and ate lots and lots and lots of food. Then I spent an hour or 2 everynight in the swimming pool, hottub and sauna. I did spend some time in the "gym" working on back lifts. Lot's of pull downs at what the machine said was 300 lbs. I think it was closer to 225, but hey at least they had something.

Sunday weight: 228 lbs

[Atavis]

12-15-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2131
Fat__________140.1_______1248_______59%
Carbohydrate___34.6________131________6%
Dietary Fiber____6.1
Protein_______181.0________750_______35%


Workout:
3 rounds of 10 reps of:
Samson Stretch
Overhead Squat with bar
Sit-up
Good Morning with bar
Pull-up
Push-up

Five rounds:
5 x 185 pound Deadlift
10 Burpees

LISS:
None


I am starting to eat a little bit more to prepare for the upcoming bulk phase. Want to start moving the daily caloric intake to around 2500 by the end of the week so I don't shock myself too badly when I start eating even more. I am, also, going to take it easy on cardio this week, almost like a deload.

[Atavis]

12-16-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2424
Fat__________184.9_______1642_______68%
Carbohydrate___47.4________181________7%
Dietary Fiber____6.8
Protein_______145.6________599_______25%


Workout:
Deadhang Chin 10 x 1

It wasn't really a workout, I just did a chin when I walked by the bar several times through the evening.

[Atavis]

12-17-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________4073
Fat__________304.2_______2729_______67%
Carbohydrate___40.8________158________4%
Dietary Fiber____4.6
Protein_______284.6_______1193_______29%


Bah. It took 3 weeks around sick kids but now I'm sick too. Started with a sore throat on tuesday and now it's a full cold or flu.

I was, also, hungry today. I guess my body was telling me something.

[Atavis]

12-18-08 Thursday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3101
Fat__________211.9_______1905_______61%
Carbohydrate___33.3________130________4%
Dietary Fiber____4.8
Protein_______259.0_______1089_______35%


Workout:
Deadhang Chin 8 x 1 (again just whenever i walked by)

Still sick and not working out. On the bright side though, I guess I'm getting a true deload week.

[Atavis]

Holidays, what a wonderful and terrible experience all at once. I've been running around visitiing family members and friends for a couple weeks and I am sure ready to get back to a normal eating/sleeping schedule again. Not to mention workouts. I have not worked out in over a week and it's been 2 since I've had a real one.

Thats almost behind me now that New Years is just about here. Phew.

So, what's next? I get to start all kinds of new and exciting things. First thing is I am going to start a bulk I mentioned before.

Here's the basic layout:
Limit carbohydrates to breakfast and pre/post workout.
1/2 gallon of milk on workout days. All periworkout with an option for 16oz at breakfast.
Reduce carb intake on off days. Closer to a standard keto diet with carbs less than 100 gr a day.
Protein target will be 1.5-2 gr per lean lb mass.
Caloric intake will start around 3000 kcal a day and I will add 200-300 per day after a week or so, if required. I hope that i will not need to consume more than 4000 kcal day though.

Daily Macro Target:
Protein: 300-350 gr : 1200-1400 kcal : 41-41%
Fat: 150-170 gr : 1350-1530 kcal : 45-46%
Carb: 100-125 gr : 400-500 kcal : 14-15% (workout day)
<100 gr : <400 kcal : <14% (non-workout day)

Starting Daily Kcal Target:
2950-3450 kcal

Starting Weight: 227.5 lbs

Workout Routine A:
Chin (ala Recon Ron)
Overhead Press 3 x 8
Deadlift 1 x 20
Pullover 1 x 20 (immediately following deadlifts)
Bench Press 3 x 8
Rack Pull Up (optional)

Workout Routine B:
Chin (ala Recon Ron)
Muscle Clean Push Press: 5 x 3
Weighted Crunch: 2 x 15

Workout Routine C:
Crossfit WOD

Deadlifts will be performed using a narrow sumo stance with foot placement being just about shoulder width at the heels. Dead lift rep range will be a modified 20 rep routine where the reps start at 11 and increase by 3 until 20 is reached. The next workout after 20 is accomplished will include a weight increase with the reps resetting back to 11, i.e. 11 -> 14 -> 17 -> 20 -> 11...etc.

To start, routine A will be done 3x per week. It incorporates an undulating pattern to the reps and weight so should be doable for several weeks before accumulating enough systemic fatigue to require lessening it to 2x per week. Once that need occurs though, I will start adding in routines B and C.

At first, I will stick with a Mon- Wed-Fri scheme. If I find that I am able to do more with the Band C routines in, I may try to use a Mon-Tues-Thurs-Fri format with routine A on Mon and Thurs and B or C on Tues and Fri.



Also, I am startng grad schoool for a masters degree. I was going to start with 1 class and then try to work more into my schedule later, but I have to take 2 for financial reasons. It'll be challenging now, but I 'll whine later after I see what's going to be involved. haha.

I'm excited to get everything started up.

[Atavis]

12-30-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________4105
Fat__________247.5_______2216_______54%
Carbohydrate__132.5________521_______13%
Dietary Fiber____2.2
Protein_______326.3_______1354_______33%


Workout:
5 minutes Elliptical HIIT to warm up
Chin 2,2,1,1,1
Overhead Press 3 x 8 x 95lb
Deadlift 1 x 20 x 135lb
Pullover 1 x 20 x 25lb
Bench Press 3 x 8 x 135lb
Rack Pull Up 3 x 8


Starting light. Really light. I want to keep CNS issues down for as long as possible, so I am going to slowly build momentum and force as much building on the lower end as I can. Also, after what was essentially a 2 week deload, it felt heavier than it should have anyways. lol.

I went a bit high in the calories and fat and carbs as well but I felt good and was never stuffed. I am not complaining though, it was nice.

[Atavis]

12-31-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3658
Fat__________171.2_______1532_______42%
Carbohydrate___93.0________360_______10%
Dietary Fiber____5.6
Protein_______291.8_______1212_______33%
Alcohol________77.0________533_______15%

Workout:
Offday

Happy New Years! I had some champagne too. :)


01-01-09 Thurssday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2913
Fat__________154.8_______1388_______48%
Carbohydrate___90.8________357_______12%
Dietary Fiber____2.4
Protein_______282.3_______1160_______40%

Workout:
Offday
Chin 2,2,1,1,1

Too many carbs. I had planned on working out but I ended up choosing to wait it out one more day and workout Friday instead.

[thesilent1]

not sure if I saw this but how much did you lose on the keto in the end?

[Atavis]

not sure if I saw this but how much did you lose on the keto in the end?

Weight: 225 lbs to 227.5 lbs
Fat: down 5%

The fat loss weight was mitigated by lean mass gains. The Crossfit workouts noticeably increased the mass of my serratus and lats. All the push ups and pull ups hit muscles that I had somewhat neglected before.

Do note that 227.5 lbs is after a few days with free eating habits which allows me to compare weights in the same fully carbed state.

This mornings (saturday) weight was 228 lbs. .5 lb increase on the first week of bulking. :)

[Atavis]

01-02-09 Friday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3912
Fat__________198.9_______1780_______46%
Carbohydrate__172.6________679_______17%
Dietary Fiber____5.0
Protein_______348.5_______1489_______37%

Workout:
5 minutes Elliptical HIIT to warm up
Chin 2,2,1,1,1
Overhead Press 3 x 8 x 100lb
Partial Rep Deadlift 1 x 20 x 95lb (mostly warm up for the hams)
Deadlift 1 x 20 x 155lb
Pullover 1 x 20 x 25lb
Bench Press 3 x 8 x 140lb
Rack Pull Up 3 x 8


Yes still light. I switched to a bb style bench too so it's hitting the pecs better. I am working on making sure I feel the movement there as much as possible.


01-03-09 Saturday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3194
Fat__________188.6_______1690_______52%
Carbohydrate___55.9________220________7%
Dietary Fiber___10.9
Protein_______323.7_______1343_______41%


I had me a nice 22oz porterhouse with asparagus for dinner. The yummyness of this meal was high. Very high.

[HighRevinSi]

Wow, I just noticed this thread! I do a lot of Crossfit style workouts as well. I am coupling the training with Intermittent Fasting so I may stay tuned to see how you develop. You doing their WOD's or designing your own....I use their exercise pool and design my own workouts.

[Atavis]

Wow, I just noticed this thread! I do a lot of Crossfit style workouts as well. I am coupling the training with Intermittent Fasting so I may stay tuned to see how you develop. You doing their WOD's or designing your own....I use their exercise pool and design my own workouts.

I do a combo. I tried to stick to their WoD's but sometimes I'd do a different one or make my own.

Currently, I just started a bulk with a more conventional routine and am not doing any WoD's until I adjust. Once that happens though, I plan to try to do one or two a week to keep my cardio system in shape.

Are you logging yours?

[Atavis]

01-04-08 Sunday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3165
Fat__________179.4_______1600_______50%
Carbohydrate__149.6________588_______18%
Dietary Fiber___10.3
Protein_______245.4_______1019_______32%


I gave in an had some desert today. Some banana pudding and a slice of cheesecake. I'm terrible. HAHA.

[HighRevinSi]

I do a combo. I tried to stick to their WoD's but sometimes I'd do a different one or make my own.

Currently, I just started a bulk with a more conventional routine and am not doing any WoD's until I adjust. Once that happens though, I plan to try to do one or two a week to keep my cardio system in shape.

Are you logging yours?

Don't really have the extra time to allocate for logging; I'd like to but school is kickin' my ass these days.

If you find some new, challenging exercises feel free to post em'. Always lookin' for something to kick my ass. GL man!

[Atavis]

01-05-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________4784
Fat__________284.9_______2550_______53%
Carbohydrate__196.4________773_______16%
Dietary Fiber_____9.3
Protein_______361.4_______1484_______31%


Workout:
5 minute Elliptical HIIT
Chin 2,2,1,1,1
Overhead Press 3 x 8 x 105
Deadlift 1 x 11 x 185
Pullover 1 x 20 x 25
Bench Press 3 x 8 x 155
Rack Pull Up 3 x 8 x BW


Starting low and slowly adding weight is working out nicely. I'm not really feeling any CNS strain or any fatigue which is something I expect to happen in the next couple weeks with deadlifting 3x per week. :)

Also, it's looking like working out days are heading towards 3/4 GOMAD, maybe even full GOMAD soon. It's a little more carbs, but if it supports growth without gastric issues or gas I'm all for it.

[Atavis]

01-06-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3575
Fat__________251.6_______2257_______63%
Carbohydrate___37.2________146________4%
Dietary Fiber_____4.3
Protein_______288.8_______1204_______33%


Nice boring day.

[Atavis]

01-07-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________4521
Fat__________258.9_______2313_______51%
Carbohydrate__247.5________961_______21%
Dietary Fiber_____6.8
Protein_______298.1_______1234_______27%


Workout:
5 minute Elliptical HIIT
Chin 2,2,1,1,1
Overhead Press 3 x 8 x 105
Deadlift 1 x 14 x 185
Pullover 1 x 20 x 35
Bench Press 3 x 8 x 160
Rack Pull Up 3 x 8 x BW


So the day started interesting. Right after my locked front door clicked shut, I realized that I had never picked up my keys or wallet off my dresser. There is no way to get into my home without breaking something, so I ended up walking to work carrying my 25 lb bag with my laptop in it. It was cold, but turned into a rather nice walk.

Without money, keys or my truck, I was stuck at work all day with no food except coffee and water. What this means is that I had about 1000 kcal at breakfast and the remaining calories came after my evening workout (except of course for the preworkout nutrition).

Still turned out to be a good day considering. :)

[thesilent1]

I call it an IF day; sweet!! So you back in now? How did you get in?

[Atavis]

With my bulk I am consuming a considerable amount of carbs on my workout days, but am doing a standard keto intake on non-workout days. All of the carbs are taken at breakfast and pre/post workout which is insuring that it gets shuttled where it's supposed to: muscle vs. fat.

Even though the carb intake on workout days is 100-250 grams, I am achieving ketosis on the other days. Yes, I have checked. Lots of pee, stinky breath, glucometer, ketostix positives, etc. Fat adaptation ROCKS!

So at the moment my week looks like this:

Sun - Keto
Mon - Low-Mod Carb
Tues - Keto
Wed - Low-Mod Carb
Thurs - Keto
Fri - Low-Mod Carb
Sat - Keto or Low-Mod Carb Depending upon activity

Also, 90% of my carbs are whole milk. Not necessarily recommended for fat loss with keto but it works great for bulking since it's a good mixture of slow and fast digesting proteins with good fats and enough carbs to do some magic.

[thesilent1]

With my bulk I am consuming a considerable amount of carbs on my workout days, but am doing a standard keto intake on non-workout days. All of the carbs are taken at breakfast and pre/post workout which is insuring that it gets shuttled where it's supposed to muscle vs. fat.

Even though the carb intake on workout days is 100-250 grams, I am achieving ketosis on the other days. Yes, I have checked. Lots of pee, stinky breath, glucometer, ketostix positives, etc.

So at the moment my week looks like this:

Sun Keto
Mon Low-Mod Carb
Tues Keto
Wed Low-Mod Carb
Thurs Keto
Fri Low-Mod Carb
Sat Keto or Low-Mod Carb Depending upon activity

Also, 90% of my carbs are whole milk. Not recommended for fat loss but it works great for bulking since it's a good mixture of slow and fast digesting proteins with good fats and enough carbs to do some magic.

So more of a "keto one day; TKD the next" kind of thing?

[Atavis]

So more of a "keto one day; TKD the next" kind of thing?

Exactly.

[thesilent1]

Sweet; keeps the body guessing I see.

And as Malcolm said, "the end justifies the means"

repped

[Atavis]

01-08-08 Thursday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3187
Fat__________169.1_______1513_______47%
Carbohydrate___51.3________195________6%
Dietary Fiber_____4.7
Protein_______349.5_______1488_______47%

[thesilent1]

Gosh man, I wish I could get away with so many cals!!! I would be round by now! lol

Well, as you say, you are bulking and since you are cycling the cals, its all good.


Have a great weekend dude!

[Atavis]

01-09-08 Friday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________4617
Fat__________246.5_______2208_______48%
Carbohydrate__343.4_______1365_______29%
Dietary Fiber____15.3
Protein_______265.0_______1071_______23%


Workout:
5 minute Elliptical HIIT
Chin 2,2,1,1,1
Overhead Press 3 x 8 x 110
Deadlift 1 x 17 x 185
Pullover 1 x 20 x 35
Bench Press 3 x 8 x 175
Rack Pull Up 3 x 8 x BW


The carbs are higher thanthey should be, but that is because I had dinner out with the family and that's just as important. Had 1 taco, 1 tostada, and 1 burrito with some chips and salsa.

[Atavis]

01-10-08 Saturday & 01-11-08 Sunday

01-10-08 Saturday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3916
Fat__________200.6_______1791_______46%
Carbohydrate__280.5_______1117_______28%
Dietary Fiber____28.2
Protein_______247.8_______1021_______26%


01-11-08 Sunday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2275
Fat__________146.0_______1300_______57%
Carbohydrate___74.4________264_______12%
Dietary Fiber_____9.9
Protein_______167.4________708_______31%


I got lazy and let loose this weekend. I should have kept it closer to my plan.

I definately spilt over with the high carb intake and I feel lazy and complacent. Meh.

Weigh In: 231.5 lbs

[Atavis]

01-12-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________5259
Fat__________347.8_______3114_______58%
Carbohydrate__207.6________820_______15%
Dietary Fiber_____1.0
Protein_______340.5_______1401_______26%


Workout:
Chin 3,2,2,1,1
Overhead Press 3 x 8 x 110
Deadlift 1 x 20 x 185
Pullover 1 x 20 x 35
Bench Press 3 x 8 x 175
Rack Pull Up 3 x 8 x BW

[Atavis]

01-13-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3397
Fat__________203.0_______1809_______53%
Carbohydrate___47.5________185________5%
Dietary Fiber_____2.0
Protein_______331.9_______1390_______41%

[Atavis]

01-14-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3647
Fat__________146.1_______1310_______36%
Carbohydrate__203.1________782_______21%
Dietary Fiber_____6.9
Protein_______374.5_______1551_______43%


Workout:
Chin 3,2,2,1,1
Overhead Press 3 x 8 x 110
Deadlift 1 x 11 x 205
Pullover 1 x 20 x 35
Bench Press 1 x 20 x 135
Bench Press 3 x 8 x 175
Rack Pull Up 3 x 8 x BW

[Atavis]

01-15-08 Thursday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3692
Fat__________232_______2079_______56%
Carbohydrate__108.2________425_______11%
Dietary Fiber____19.1
Protein_______293.3_______1238_______33%


01-16-08 Friday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3272
Fat__________139_______1248_______38%
Carbohydrate__182.1________719_______22%
Dietary Fiber_____2.1
Protein_______314.3_______1299_______40%


Workout:
Chin 3,2,2,1,1
Overhead Press 3 x 8 x 115
Deadlift 1 x 14 x 205
Pullover 1 x 20 x 35
Bench Press 1 x 20 x 135
Bench Press 3 x 8 x 180
Rack Pull Up 3 x 8 x BW

[Atavis]

01-17-08 Saturday thru 01-19-08 Monday

01-17-08 Saturday and 01-18-08 Sunday

Did not track. I treated them as free days and ate accordingly.


01-19-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________4909
Fat__________176.2_______1569_______36%
Carbohydrate__350.5_______1362_______31%
Dietary Fiber_____20.6
Protein_______357.1_______1460_______33%


Workout:
Chin 3,2,2,1,1
Overhead Press 3 x 8 x 115
Deadlift 1 x 17 x 205
Pullover 1 x 20 x 35
Bench Press 1 x 20 x 135
Bench Press 3 x 8 x 185
Rack Pull Up 3 x 8 x BW


Lunch was at the Sweet Tomato at the request of the family. It's a salad bar restaurant that is aimed at vegetarians or people close to it, so protein was a bit lacking there. I did eat a ton of veggies though. Also, I literally drank 1/2 a gallon of milk pre-workout and then another 1/2 gallon post workout.

I am going to need to start doing a better job on cutting back carbs on non-workout days or I will start adding fat and losing the fat adaptation that I worked so hard for. They sure are tasty though.

Tues morning Weight: 235.5 lbs

[Atavis]

01-20-08 Tuesday & 01-21-08 Wednesday

01-20-08 Tuesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2868
Fat__________163.0_______1456_______51%
Carbohydrate___83.2________329_______12%
Dietary Fiber_____9.1
Protein_______256.6_______1070_______37%


01-21-08 Wednesday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________4520
Fat__________220.6_______1979_______44%
Carbohydrate__313.1_______1233_______27%
Dietary Fiber____11.3
Protein_______316.2_______1297_______29%


Workout:
Chin 3,2,2,1,1
Overhead Press 3 x 8 x 115
Deadlift 1 x 20 x 205
Pullover 1 x 20 x 35
Bench Press 1 x 10 x 135
Bench Press 2 x 8 x 185 / 1 x 12 x 185
Rack Pull Up 3 x 8 x BW


Still going good.

[Atavis]

01-22-08 Thursday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2904
Fat__________173.3_______1561_______53%
Carbohydrate___44.7________164________6%
Dietary Fiber_____8.0
Protein_______292.7_______1224_______41%

[Atavis]

01-23-08 Friday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________5136
Fat__________265.8_______2388_______47%
Carbohydrate__265.2_______1049_______20%
Dietary Fiber_____0.5
Protein_______409.6_______1680_______33%


Workout:
Chin 3,2,2,1,1
Overhead Press 3 x 8 x 120
Deadlift 1 x 11 x 225
Pullover 1 x 20 x 35
Bench Press 1 x 20 x 135
Bench Press 2 x 8 x 190
Rack Pull Up 3 x 8 x BW

[Atavis]

01-24-08 Saturday & 01-25-08 Sunday

01-24-08 Saturday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3562
Fat__________147.1_______1319_______37%
Carbohydrate__262.5_______1049_______29%
Dietary Fiber____20.9
Protein_______240.5_______1002_______28%
Alcohol________28.1________195________5%


01-25-08 Sunday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________3629
Fat__________159.2_______1424_______39%
Carbohydrate__329.7_______1321_______36%
Dietary Fiber____37.1
Protein_______217.8________896_______24%

[Atavis]

I took some time off.

Monday (1/26) I found that I could not stay awake at all during the day. In the evening I tried to workout and got through 2 lifts. Then while resting between sets, I actually fell asleep. That was my queue to end the workout. I went to bed with a fever and then starting about 12 am, I sat on the porcelain throne until sometime mid-morning tuesday. Sat around the next 3 days with fever/etc.

Yeah, bad week and I didn't even try to work out again while feeling that way. I averaged 1400 kcals a day until last week where I was able to start ramping up my intake back towards 3k a day. Too bad my kids brought me home another fever ridden stuffy nosed present. :|

I am calling it a forced deconditioning period. haha. I probably needed some rest anyways.

Yesterday, I began to log food again and got my first full workout in 2 weeks.

02-09-08 Monday

Diet:
______________Grams_____Calories_____%-Cals
Calories__________________2588
Fat__________127.0_______1133_______44%
Carbohydrate__111.7________431_______17%
Dietary Fiber____12.8
Protein_______249.3_______1022_______40%


Workout:
Chin 3,2,2,2,2
Overhead Press 3 x 8 x 115
Deadlift 1 x 11 x 215
Pullover 1 x 20 x 35
Bench Press 2 x 8 x 190