stripping the last little bit of fat!!

[JKN77]

ive been dieting now for 8 weeks and have lost a dramatic amount of fat. well its now time to get rid of them last few percentages that are hanging oover my head so it is keto time. i will be doing CDK so that i can have some crazy carb meals! i will be posting on here every single day i will start tomorro with my actual diet! stay tuned for some dramatic stuff!

[JKN77]

today is my first day! this is exciting,
breakfast was 6 whole eggs, i was full so i had no cheese
postworkout was 1.5 scoop whey
lunch was5 whole eggs and one egg white
snack 1/3# burger patty with cheese
dinner 125 grams chicken breast with cheese and a tablespoon of natty pb
before bed will be 1.5 scoop whey and a tblspoon of natty pb

i just feel like this is way to much food to be loosing weight!! hell im only 21 so if it dont work ill figure it out

[rob2093124]

today is my first day! this is exciting,
breakfast was 6 whole eggs, i was full so i had no cheese
postworkout was 1.5 scoop whey
lunch was5 whole eggs and one egg white
snack 1/3# burger patty with cheese
dinner 125 grams chicken breast with cheese and a tablespoon of natty pb
before bed will be 1.5 scoop whey and a tblspoon of natty pb

i just feel like this is way to much food to be loosing weight!! hell im only 21 so if it dont work ill figure it out

you need veggies in your diet. add broccoli. i eat about 3 cups a day. you need the fiber and micronutrients. Otherwise, the diet looks great

[JKN77]

you need veggies in your diet. add broccoli. i eat about 3 cups a day. you need the fiber and micronutrients. Otherwise, the diet looks great

my bad i eat broccoli with three of my meals, forgot to add that in, thank you

[azziecole]

^^^ what he said....and from the looks of it, you need to up the amount of fat your getting and decrease your protein. They should be close to equal, and right now it looks like your getting ~105g fat and ~210g protein.

[JKN77]

you need veggies in your diet. add broccoli. i eat about 3 cups a day. you need the fiber and micronutrients. Otherwise, the diet looks great

I guess this is my only downfall, adding in broccoli takes my carbs over 30 grams? Or do I subtract the fiber for my carb number? I'm still in my transition from carbs and no fat so I'd hate to scre it up

[brentbonifasold]

105g fat and ~210g protein.

you will never get into ketosis with these macros, trust me i did the same thing!

[JKN77]

After a hard two days drooling over Lyle mcdonalds ketogenic book and "the anabolic solution" I have found answers to all of my questions, replies to your ideas of my protein levels, and constructed my ketogenic diet plan.
I'm not goin to get into each and every meal right now but will discuss my numbers and justifie how I came to them.
I have decided to go with CKD (cyclical ketogenic diet) which consist of 5 days of very low carb/high fat/moderate protein and the 12-48 hours of high carb/low fat/moderate protein carb load.
Now for the numbers... Through extensive calorie defecit and unknowledgable dieting to achieve the perfect body my metabolism has come to a drastic halt so I could not follow the ideal equation of body weight * 15 so I went with a base number of 2500 calories.
For protein, since I am an avid lifter/bike rider my body has a high need factor for protein so I am going with 40% of my calories from protein. This rounds out to about 250 grams per day. I then take this number and divide it even into my six meals and come up with 42 grams per meal.
Then comes carbs, this one is simple, in order to get into ketosis I need as little amount as possible so I am goin with 5% of my calories from carbs which equals out to about 30 grams a day or 6 grams per meal.
Last but certainly not least is fat... The rest of my calories are allotted strictly for dietary fats, 55%. this equals out to about 155 grams or 31 grams per meal.

I have not constructed my macros for my carb load as it is two weeks away and I don't really want to think about it during my first week, any suggestions/tips will be appreciated!

DAILY TOTALS
calories 2500
Protein 250 g
Carbs 30 g
Fat 155 g

I am very excited to join the ketogenic community and hope all goes well and I can achieve greatness!

[azziecole]

I guess this is my only downfall, adding in broccoli takes my carbs over 30 grams? Or do I subtract the fiber for my carb number? I'm still in my transition from carbs and no fat so I'd hate to scre it up

Yes you subtract all fiber from your carbs to get your net carbs. Keep that under 30 and you should be good.

[azziecole]

After a hard two days drooling over Lyle mcdonalds ketogenic book and "the anabolic solution" I have found answers to all of my questions, replies to your ideas of my protein levels, and constructed my ketogenic diet plan.
I'm not goin to get into each and every meal right now but will discuss my numbers and justifie how I came to them.
I have decided to go with CKD (cyclical ketogenic diet) which consist of 5 days of very low carb/high fat/moderate protein and the 12-48 hours of high carb/low fat/moderate protein carb load.
Now for the numbers... Through extensive calorie defecit and unknowledgable dieting to achieve the perfect body my metabolism has come to a drastic halt so I could not follow the ideal equation of body weight * 15 so I went with a base number of 2500 calories.
For protein, since I am an avid lifter/bike rider my body has a high need factor for protein so I am going with 40% of my calories from protein. This rounds out to about 250 grams per day. I then take this number and divide it even into my six meals and come up with 42 grams per meal.
Then comes carbs, this one is simple, in order to get into ketosis I need as little amount as possible so I am goin with 5% of my calories from carbs which equals out to about 30 grams a day or 6 grams per meal.
Last but certainly not least is fat... The rest of my calories are allotted strictly for dietary fats, 55%. this equals out to about 155 grams or 31 grams per meal.

I have not constructed my macros for my carb load as it is two weeks away and I don't really want to think about it during my first week, any suggestions/tips will be appreciated!

DAILY TOTALS
calories 2500
Protein 250 g
Carbs 30 g
Fat 155 g

I am very excited to join the ketogenic community and hope all goes well and I can achieve greatness!

I still think your protein numbers are too high. You don't need as much protein as you think on keto. You have to have more fat because that is your energy source and if these levels drop your body will begin to burn protein for energy (meaning loss of lean muscle). If your metabolism seems to have slowed down, 2500 seems like a pretty high number to be at a deficit but you can start there and play around with cals as you adjust. As far as the carb-up goes, I'd suggest starting with only a 12-24 hour carb-up. You can fully replenish your glycogen levels with a good 12 hrs of carbs...do a good cardio workout the next day and be back in keto within 2 days or so. Good luck, I hope you have as good of an experience with keto as I have had so far.

[JKN77]

So it's day two and I feel good haven't even thought about having any starch cause I'm gettin so full from the fat, meal one consisted of eggs and cheese, trained bis/tris and had whey post workout. Getting ready for meal 2 right now gunna be chicken, cheese, spinach, and evoo. After reading everyone's comments, I should state this as the anabolic diet instead of str8 up keto.

[JKN77]

Meal 3 and 4 - 1/3# angus burger 2 slices American cheese 1 cup broccoli
meal 5 - ICE CREAM!!!!!! (1 scoop casein protein/4 tablespoons heavy whipping cream
Haven't gotten to meal five yet but I'm really excited! I tested it when I made it and it is amazing!

Daily totals
Calories- 2355
Protein- 215g 860cals
Fat- 150g 1350 cals
Carbs- 31-6fiber=25g 124 cals
37%protein 57% fat 5% carbs

End of day reflections
Great day, did a lot of lookin around on the forum and noticed how much fun I can have with this lifestyle (I hope everything is legit).

[JKN77]

Another great day in the keto life, pretty strong leg workout (still gettin back from a knee injury so I'm not my strongest), I can already see a difference in the mirror, abs ate rockin, rest is getting a lil flat but that will be fixed in ten days!
Meals of the day
#1 5 eggs, .5 tablespoon whipping cream, 1 slice cheese
#2 100grams chicken, 2 cups spinach, .25 cup cheddar cheese, 1tbspn evoo, 1tblspn vinegar
#3 same as #2
1.25 hour leg workout, 15 minute LISS on bike
PWO-1.25 scoop whey
#4 .33# angus burger (85/15), 2 slice cheese, 1.5 cup broccoli
#5 debating on whipping cream/whey or eggs and evoo
snacked throughout the day on natty peanut butter, total of about 1 tablspoon.

MACROS:
CALORIES-2456
FAT-160 59%
PROTEIN-220 36%
CARBS-31 with 7 grams of fiber 5%


Ive got wat I think is keto mouthbut not to sure, head felt a little funky a couple times through the day and about mid workout I seen a few spots, snapped right out of it though. Debating on picking up some keto stix in the next couple days just to make sure I'm in. Also gunba post some pics in the next day or two. I DON'T MISS XARBS AT ALL!

[JKN77]

pics, the first one is from before i started my standard cut diet after a somewhat clean bulk. the second one is after 9 weeks of a standard cut diet of low fat, moderate carb, and high protein diet, it is also one week prior to starting my keto/anabolic diet. i will take progress pics every two weeks. to keep track, just picked up a new phone so quality will get better as well.

[alex2363]

pics, the first one is from before i started my standard cut diet after a somewhat clean bulk. the second one is after 9 weeks of a standard cut diet of low fat, moderate carb, and high protein diet, it is also one week prior to starting my keto/anabolic diet. i will take progress pics every two weeks. to keep track, just picked up a new phone so quality will get better as well.

you have nice v shape, i trying to get mine back..http://i920.photobucket.com/albums/ad50/alex2363/9weeksonstandarddietb4keto.jpg http://i920.photobucket.com/albums/ad50/alex2363/b4standarddiet.jpg

[alex2363]

it looks like watever you doing just keep doing it. you look ripped already

[JKN77]

[QUOTE=alex2363;652450533]you have nice v shape, i trying to get mine back..[

Thanks bro, hanging leg raises after every work for about a year now is credited for the v

[JKN77]

it looks like watever you doing just keep doing it. you look ripped already

Thanks man, I'm sick of wat I was doin, it was the same, unflavorfull, crap everyday. Egg whites, plain oats, boiled chicken, broccoli. now on keto I'm eatin whole eggs, cheese, bacon, red meat! Can't get any better!

[JKN77]

today was an off day from the gym, was gunna wake and do some fasted cardio but slept harder then i have ver slept in my life last night all the way through my alarm, waking up an hour before work, waited tables at my mas diner so i was pretty active. could the slep be due to keto, ive never slept like this.
i feel great, i am gettin little spurts of side effects but they arent unpleasant just different, kinda like i just took a hit of some weird drug and it goes away pretty quick. i also have a weird energy rush all day long, havent been sluggish once! got all my food in today (dinner is at 8) but since i didnt have a post workout shake my protein came in a little shy of my goal. still not having any cravings, guy brought in a big box of homemade doughnuts into work today and said dig in... i could ve gone for the peanut covered one but i just stuck with my keto ice cream.

meals for the day (still not eating to much different in my days cause id hate to screw it up, and everything is still tasting damn good)
#1 5 eggs, 1 slice cheese, .5 tablespoon whipping cream, 1 tablespoon real bacon bits, .25 cup mushrooms
#2 keto ice cream (heavy whipping cream, protein powder)
#3 100g chicken, .25 cup shred cheese, .75 tblspn bacon bits, 1tblspn EVOO, 2 cups spinach
#4 http://i1094.photobucket.com/albums/i456/squat2bmth/IMG_0184.jpg
.33# angus burger (85/15), .33 cup mushrooms, 2 slices bacon, 1 slice cheese, 1.5 cup brocolli
#5 5 eggs, .25 cup moz cheese, mushrooms
also snackd on some peanut butter throughout the day

daily totals
cals-2462
protein-201g 33%
fat-167g 62%
carbs-28g (5g fiber) 5%

good day!

[JKN77]

WOW one week today I came in the gym weighing 227 eating 1800-1900 calories of protein and carbs, doin HIIT every other day, for five days now I have been eating 2300-2400 calories of fat and protein, doin nice and easy LISS after my workouts, well I came in this weighing 218 lbs! Im 100%sold on ketogenic dieting!!! I might have to upmy calories if weight loss keeps goin this fast. Yay!

[JKN77]

Experienced my first keto headache after my workout today, went away wen I ate my second meal.

[JKN77]

Yesterdays macros
Calories-2431
Fat-158g
Protein-213g
Carbs-32g
Fiber-9
F-59%. P-36%. C-5%

Today my abs look tight as FAWK!!! I'm Lovin this! Debating carb up this weekend, might go with a 12-hour one.

[alex2363]

Experienced my first keto headache after my workout today, went away wen I ate my second meal.
i get them, i just take tylenol

Yesterdays macros
Calories-2431
Fat-158g
Protein-213g
Carbs-32g
Fiber-9
F-59%. P-36%. C-5%

Today my abs look tight as FAWK!!! I'm Lovin this! Debating carb up this weekend, might go with a 12-hour one.
i do 12hr carb up, it works for me, the carb up helps burn more fat due to leptin...Leptin: A hormone that has a central role in fat metabolism. Leptin was originally thought to be a signal to lose weight but it may, instead, be a signal to the brain that there is fat on the body.

[bazurkk]

Looks like we started keto on the same day bud. Unfortunately 1 day into keto my body just went into shambles and i got sick. Ive maintained the diet and hit the gym 3 times but the past 2 days ive been taking it easy.

My goal is to Keto for 6 weeks then clean bulk during the summer. Ill be following along, good posts, keep it up.

[rob2093124]

how's your progress going? loss in fat? lifts going up?

[JKN77]

Just got back from a stellar back workout. Absolutely annihilated the lats, was suppressingly wicked strong! Pulled up 515 lbs 6 times in the deadliest, and hit my 150 pull up mark in only four sets! And I've lost ten pounds as of yesterday, my problem area (lower abs) are starting to separate. I'm having a great experience with this... Gunna check body fat this weekend before carb up.

[JKN77]

Looks like we started keto on the same day bud. Unfortunately 1 day into keto my body just went into shambles and i got sick. Ive maintained the diet and hit the gym 3 times but the past 2 days ive been taking it easy.

My goal is to Keto for 6 weeks then clean bulk during the summer. Ill be following along, good posts, keep it up.

That sucks u had a bad experience just stick it, let yourbody adapt. I'm excited to have u following along with my journey, you have a log? I'll check it out...
As for your bulk, just ketobulk, that's my plan to donext bulk. The biggest thing with bulk vs cut is cals in vs cals out.

[JKN77]

Good day of meat and cheese! I'm spreading the word of keto dieting all over!!!

Today's macros
Calories - 2428
Fat - 164g 1477 cals 61%
protein - 215g 852 cals 35%
carbs - 26 g 104 cals 4%

Progress pics will be taken Friday...

[JKN77]

my client didnt show up this mornin so i figured id snap a few pics and take my body fat %, last week the fancy lil hand machine i used said 13%,12%, then 13% well today on my first attempt it said 28%, then second attempt she read 19%, then one the third attempt it said ERR, lol, ordered a caliper today! what do you guys think? im a lil bloated as this was about an hour after breakfast and 2 liters of water.

http://i1094.photobucket.com/albums/i456/squat2bmth/IMG_0188.jpg
http://i1094.photobucket.com/albums/i456/squat2bmth/IMG_0192.jpg

[JKN77]

much needed day of rest from the gym. did a good 40 minutes of LISS just cause i fealt real lazy. food tasted real good today, still no cravings! i dont even feel like i want a carb up but im scheduled for one from saturday night through sunday mid day. and from the research ive done i better do it...

meals today
#1 4 eggs
4 sausage links
1 tblspn heavy whipping cream (in my cofee)
#2 4 egg whites
.25 cup shreddd moz cheese
2 tblspoon real bacon bits
5 sausage links
#3 100g chicken breast
1 tblspn EVOO
.25 cup shreddd cheddar cheese
2 cups baby spinach
#4 .33# angus burger (85/15)
.5 tablspoon bacon bitz
2 slices pepperjack cheese
1 cup brocolli
#5 6 tblspn heavy whipping cream
1 scoop protein powder

macros
CALORIES-2269
FAT-164g - 65%
PROTEIN-190g - 35%
CARBS-19g - 2%
fiber-3g

BACON AND CHEESE WILL NEVER GET OLD, im going to the supermarket tomorro to buy some more think cut bacon!! did not have any today, had to borrow the bacon bits from my mas place to get that bacon flavor!

[azziecole]

my client didnt show up this mornin so i figured id snap a few pics and take my body fat %, last week the fancy lil hand machine i used said 13%,12%, then 13% well today on my first attempt it said 28%, then second attempt she read 19%, then one the third attempt it said ERR, lol, ordered a caliper today! what do you guys think? im a lil bloated as this was about an hour after breakfast and 2 liters of water.

I hate those stupid machines...just judging from these pics I don't think there is any way you are over 9-10% max.

[JKN77]

feeling really weird today, nothing really bad just finding myself in a much deeper mood, if that makes sense been leaning to slower deeper rap music all day! and when i did my cardio i had planed for 15 minutes but i was reading and got so into it that i cruised right through 25 minutes before checking the time. went to the gym, was strong as an ox still but endurance is going down, also looking real flat! i guess its that time to start constructing my carb up, idk if i wanna just go at it, just eat some carbohydrate foods and not really count macros, or if i want to actally construct it into the suggested macros, and good whole foods. much to think about before saturday!

[rob2093124]

feeling really weird today, nothing really bad just finding myself in a much deeper mood, if that makes sense been leaning to slower deeper rap music all day! and when i did my cardio i had planed for 15 minutes but i was reading and got so into it that i cruised right through 25 minutes before checking the time. went to the gym, was strong as an ox still but endurance is going down, also looking real flat! i guess its that time to start constructing my carb up, idk if i wanna just go at it, just eat some carbohydrate foods and not really count macros, or if i want to actally construct it into the suggested macros, and good whole foods. much to think about before saturday!

not sure if you heard already... but simple carbs have been looking like the way to go for carb ups. the digest faster, thus being transported to your muscles faster, which eliminates bloating faster.

yea from what u said, looks like you need a carb up.

[JKN77]

not sure if you heard already... but simple carbs have been looking like the way to go for carb ups. the digest faster, thus being transported to your muscles faster, which eliminates bloating faster.

yea from what u said, looks like you need a carb up.

Yea, i read up on thatt, and i will be doin mostly simple carbs. I'm talking about whole vs ****ty foods. A date is a simple carb as is a skittle but the date is a whole food as a skittle is a ****ty food.

[JKN77]

so today was pretty brutal... it started out jsut weird and as it progressed it got more and more brutal! but whats a road if it dont have any bumps in it. and i prlly could have avoided it, since i had to work all day i had to eat chicken and spinach salads all day so i did not get any red meat. note to self... do not let this happen again, i got hit with a killer headache around 4 pm and it is just now thinking abot clearing up

meals today
#1 4 eggs
4 slices bacon
1 slice american cheese
.5 cup brocolli
postworkout whey shake
#2 ,3,4 100g chicken breast
1 tablespoon EVOO
.25 cup shredded cheddar
1 tblspoon real bacon bits
#5 1 egg
2 oz kraft natural colby cheese

macros
CALORIES 2358
FAT - 158g 60%
PROTEIN - 211g 36%
CARBS- 23g 4 %

currently working on these numbers for my new body weight. gunna be new numbers after today will start to be 32.5% protein, 2.5%carbs and 65% fat

[kwebbers]

so today was pretty brutal... it started out jsut weird and as it progressed it got more and more brutal! but whats a road if it dont have any bumps in it. and i prlly could have avoided it, since i had to work all day i had to eat chicken and spinach salads all day so i did not get any red meat. note to self... do not let this happen again, i got hit with a killer headache around 4 pm and it is just now thinking abot clearing up

meals today
#1 4 eggs
4 slices bacon
1 slice american cheese
.5 cup brocolli
postworkout whey shake
#2 ,3,4 100g chicken breast
1 tablespoon EVOO
.25 cup shredded cheddar
1 tblspoon real bacon bits
#5 1 egg
2 oz kraft natural colby cheese

macros
CALORIES 2358
FAT - 158g 60%
PROTEIN - 211g 36%
CARBS- 23g 4 %

currently working on these numbers for my new body weight. gunna be new numbers after today will start to be 32.5% protein, 2.5%carbs and 65% fat

I hear ya, it seems to be that if I don't get the fattier meats in I get a headache... Carb up date this weekend? lol :P

[JKN77]

I hear ya, it seems to be that if I don't get the fattier meats in I get a headache... Carb up date this weekend? lol :P

Lol! I think I would enjoy a keto breakfast date with you more, maybe those crepes! I was born to grill, so meat is really all I know how to cook.

[kwebbers]

Lol! I think I would enjoy a keto breakfast date with you more, maybe those crepes! I was born to grill, so meat is really all I know how to cook.

haha I'll make the breakfast, you take care of the burgers and steak!

[tattooed27]

much needed day of rest from the gym. did a good 40 minutes of LISS just cause i fealt real lazy. food tasted real good today, still no cravings! i dont even feel like i want a carb up but im scheduled for one from saturday night through sunday mid day. and from the research ive done i better do it...

meals today
#1 4 eggs
4 sausage links
1 tblspn heavy whipping cream (in my cofee)
#2 4 egg whites
.25 cup shreddd moz cheese
2 tblspoon real bacon bits
5 sausage links
#3 100g chicken breast
1 tblspn EVOO
.25 cup shreddd cheddar cheese
2 cups baby spinach
#4 .33# angus burger (85/15)
.5 tablspoon bacon bitz
2 slices pepperjack cheese
1 cup brocolli
#5 6 tblspn heavy whipping cream
1 scoop protein powder

macros
CALORIES-2269
FAT-164g - 65%
PROTEIN-190g - 35%
CARBS-19g - 2%
fiber-3g

BACON AND CHEESE WILL NEVER GET OLD, im going to the supermarket tomorro to buy some more think cut bacon!! did not have any today, had to borrow the bacon bits from my mas place to get that bacon flavor!
After reading this, all I can think about is bacon! Great job on your nutrition, keep it up :))

[JKN77]

After reading this, all I can think about is bacon! Great job on your nutrition, keep it up :))

And that's all u need to think about! Thank you!

[JKN77]

Just pulled through a solid bis/tris workout, killed it doin bis so intensity took a dump during triceps! Keto for ya!
Measured fat... Single didgets!!! 8% just a few more to strip!

[JKN77]

I was looking forward to makin some kwebs crepes today but my goals for the day have changed, I'm gunna attempt to keep my carbs under 10! So the crepes have to wait as my protein powder has 5 grams in it and I'm not sacrificing my egg yokes! Maybe next week

[KimPossible98]

Hey I've been following - looks good man! I started Keto as well a few weeks ago and love it. I'm a convert for sure.

I remember you from the gym. I used to live in Birch Run but have since moved about a month ago.

Keep up the good work :)

[brentbonifasold]

you look great bro! cant wait to get to your bf%, my goal is 7%

[JKN77]

Hey I've been following - looks good man! I started Keto as well a few weeks ago and love it. I'm a convert for sure.

I remember you from the gym. I used to live in Birch Run but have since moved about a month ago.

Keep up the good work :)

i was just thinking the other day, "what happened to that one girl that would actually hit the weights good and hard" thanks for the comp, its good to hear your still in it. keto is the way to go. after studying the book the lyle wrote i realized that ive actually been on a keto diet for about 10 weeks, only recently switched over to CKD. and i love it!

[JKN77]

you look great bro! cant wait to get to your bf%, my goal is 7%

thanks bro! 7% will definately turn some heads, i know 8% is currently, my goal is 5%, ima get there and then maintain about 6-7% through the summer

[KimPossible98]

i was just thinking the other day, "what happened to that one girl that would actually hit the weights good and hard" thanks for the comp, its good to hear your still in it. keto is the way to go. after studying the book the lyle wrote i realized that ive actually been on a keto diet for about 10 weeks, only recently switched over to CKD. and i love it!

Hey thanks! I was wondering if anyone even noticed my departure...

Are you talking about Lyles The Ketogenic Diet - the big book he wrote? I'm almost done with it now, so much good info. I think he's got a few other booklets out there as well as some excellent info on his website.

[JKN77]

ive come to the conclussion that tomorro for my carb up im not even going to log into myfitnesspal, im just going to eat, mostly carbs, i am going to pull a late night and then sunday just get back into ketosis, with a HIIT cardio session before breakfast and then continue with my diet. im just going to njoy the food for a day and then let it be...

[kwebbers]

I was looking forward to makin some kwebs crepes today but my goals for the day have changed, I'm gunna attempt to keep my carbs under 10! So the crepes have to wait as my protein powder has 5 grams in it and I'm not sacrificing my egg yokes! Maybe next week

My 'Breakfast In a Cup' recipe is dedicated you :P --> http://forum.bodybuilding.com/showthread.php?p=655791263#post655791263
(post #17)

[JKN77]

Feelin totally cashed today waited too long between meals, nitrgen went real low. But i think it is good for this, im feelin/lookin real tight. Definitely hitting an apple prior to my depletion tomorrow. And then I will be sprinting to the pancake shop!

[JKN77]

My 'Breakfast In a Cup' recipe is dedicated you :P --> http://forum.bodybuilding.com/showthread.php?p=655791263#post655791263
(post #17)

That's wat I eat everytime I have a 5am client I've been doin it for a while, I do it all up, hop it the shower, then push start as I'm dryin of, and then eat it as I'm throwing on work clothes or prepping other meals.

[JKN77]

Today's macros
CALORIES-2488
protein-208g 33%
Fat-177g 64%
CARBS- 16g 3%

Goal of under ten carbs was goin good, until I went out with some friends, they had all sorts of desserts and smoothies and kept askin if I wanted any, after many persistent "no thank you's" through the day... I made the creepes in kwebs recipe thread, but used my favorite chocolate whey protein powder! Have to try again on Monday...

[JKN77]

just had my first piece of fruit in a month and and a half, ate an apple along with some protein brownies, two hours till depletion... then well pure heaven.
depletion workout i have concocted looks like this.
first cycle - squats, pullups, hanging leg raises, pushups, standing calve raises, crunches
second cycle - front squats, chinups, lying leg raises, dips, machine calve raises, cable cruches
i will be going through each of the cycles twice, going to just about failure on each exercise with no rest between each exercise and a two-3 minute rest between cycles. to finish off the depletion im going to do 15 minutes of HIIT cardio on the treadmill, cycling between 2 minutes at 3.5mph and 1 minute 7mph.
going to take waxy maize with my protein shake directly after this depletion, then for the rest of the night im logging out of myfitnesspal and cheating until i go to sleep satisfied around 1am. tomorro will be a vegan day to flush out my body, and fill my glycogen all the way up to make it through another intense week of training!

[JKN77]

todays macros before depletion
CALORIES - 1344
FAT-88g
PROTEIN - 109g
CARBS - 30g (this includes the apple)

[JKN77]

http://i1094.photobucket.com/albums/i456/squat2bmth/IMG_0201.jpg

just a quick snap of breakfast today

[JKN77]

Workout completely cashed me, drank my pwo shake and was already puffed up when I got out of the tanner, did some posing in the mirror right in the middle of the gym and people were in awe! (I usually wear xxl shirts in the gym cause I work there) no one has ever really seen me in there all pumped up... Felt great! Now two hours after workout I downed 3 big pancakes with sorbital syrup and some cottage cheese (been craving the cottage cheese all week), im prettybloated at this point! one more meal tonight to look forward to... I will throw some pictures up later!

[JKN77]

Today is my Ovo-vegetarian day, I do this to clean out my system, full vegan is hard for me cause I need my eggs whites.
Meal one was oats and soy protein
Meal two was veggie omelette, and three slices whole grain toast

On a side note, wat happened last night stays in last night and won't be happening again for a while!

[KimPossible98]

On a side note, wat happened last night stays in last night and won't be happening again for a while!

Bit of a diet slip up?

Keep up the good work though, you're doing great! :)

[JKN77]

Bit of a diet slip up?

Keep up the good work though, you're doing great! :)

Well I was on TKD for about six weeks before I started my CKD then made the switch without a cheat, so it's been about two months since I socially ate, and I went all out, had pizza, dairy queen, then milk and cookies. Kind of just a celebration of getting sub 9% bf I think I'm now good on the cheats till I get to 4-5%

[JKN77]

feelin a lil rough today, ready to get back to keto... now that i have gotten through my first carb up, things are gunna clean up a little bit during the week. nothin on my mind but 4%! never fealt so motivated! not going to cheat until i get there... also doing some work on my training split. looks like this.
day one: chest/biceps
day two: back
day three: HIIT cardio
day four: delts/triceps
day five: legs (two cycles of pushups, pull ups, dips, and leg raises to deplete)
day six: rest
repeat
abs will be trained after evey workout, ive designed a killer little 10 minute routine.
cardio will be every morning on a fasted stomach

after experiementing with my carb up this week i took it a little too far with crappy foods so im going cut it down to a dextrose shake after my leg day and then have good ovo-vegan day on my rest day.

[JKN77]

tweking the diet as well! i got to where i am today with consistancy so im gunna make it more consistant, same thing, same time every day, this will make my vegan/carb day that much better!

im going to cut my calories by 100 for this week and on the days i dont go to the gym it will be reduced 200 calories

every keto day will look exactly like this so i dont need to post it every day
WORKOUT DAYS
calories 2300
FAT - 1420 cals 157g 61%
PROTEIN - 800 cals 200g 35%
CARBS- 80cals 20g 4%

NON WORKOUT DAYS
calories - 2200
FAT - 1400 cals 156g 63%
PROTEIN - 740 cals 185g 34%
CARBS - 60 cals 15g 3%

For my non keto day im going to shoot to get back to maintnance calories, but thats a lot of food

the following is what i will follow every single day until i reach sub 5% body fat.
Wake
Cardio
Meal one – 4 eggs 1 slice cheese 1 tblspn heavy whip cream
Meal two – 1/3# angus burger 85/15, 1 slice cheese, 1 cup brocolli
Meal three – 100g chicken breast, 2tblspn EVOO, 2 cups spinach
train
post workout – whey protein
meal four – same as meal two
meal five – same as meal one

[JKN77]

i have typed this up and taped it to my fridge to keep me goin

http://i1094.photobucket.com/albums/i456/squat2bmth/IMG_0205.jpg

[JKN77]

Macros from today
Calories-2250
Protein-185
Fat-30
Carbs-320
Fully refed!

[kwebbers]

i have typed this up and taped it to my fridge to keep me goin

http://i1094.photobucket.com/albums/i456/squat2bmth/IMG_0205.jpg

looks like a good commitment :D keep at it!

[JKN77]

starting a new training regime this week looks like this. i want to get my bench up to four plates, my squat to six plates, and my deads up to seven plates and keep my physique solid, so this is an outline of my plan, probally switch it up here and there cause i hate being on a set plan lol

•Day 1: Upper Body Power
•Day 2: Lower Body Power
•Day 3: Rest
•Day 4: Back and Shoulders Hypertrophy
•Day 5: Lower Body Hypertrophy
•Day 6: Chest and Arms Hypertrophy
•Day 7: Rest

[JKN77]

I know this is supposed to be a nutrition log but along with my chase for 5% body fat I am also chasing a four plate bench, and a six plate squat, and I am goin to use this to track my progress for both.
Today's workout
Flat bench 275x5,295x5,315x4
DB Shoulder press 80x6, 90x5,5
Weighted dips BWx10,90x6,6,5
BO Row 275x6,295x5,5
Pullups BWx10,45x5,4(2assisted)
Skulls 135x6,6,5
BB Curls 110x8,8,7
Rope crunches200
Legraises 150

MACROS
CALORIES-2315
FAT-152g
PROTEIN-192g
CARBS-18

Notes: first day of new regimen so I was figuring out my weights... Had an absurd pump, felt bigger then ever!!! Holding a lot of water though, hope that goes away soon. Looking to be back into ketosis by tomorro night!

[idfk89]

good luck sticking with it!

but thats you in your pic at 12%bf and 213 pounds? doesnt look like you have 20 pounds of fat to lose! lol

[JKN77]

good luck sticking with it!

but thats you in your pic at 12%bf and 213 pounds? doesnt look like you have 20 pounds of fat to lose! lol

That's me at 213 8%

[kwebbers]

how long are you doing cardio for in the morning? is it LISS/HIIT?

[JKN77]

how long are you doing cardio for in the morning? is it LISS/HIIT?

40 minutes LISS on training days, 20 minutes HIIT on rest days

[kwebbers]

40 minutes LISS on training days, 20 minutes HIIT on rest days

hows the new schedule workin out for ya? :)

[JKN77]

Really good the gym I work at switched my hours to 11-4 every day and Sunday off, so I get my cardio in the am then get to lift in the pm. Then Sunday I just get to eat! Perfect for keto

[bazurkk]

Hey JKN I was wondering what the benefits of hypertrophy training are? I am currently 2 weeks into Keto, my starting weight was 174 so I am more interested in changing my body composition rather than losing tons of weight. I train 5x a week, trying to hit every muscle group twice per week. Should I do hypertrophy during my 2nd go around on each muscle? Thanks bud.

[JKN77]

Hey JKN I was wondering what the benefits of hypertrophy training are? I am currently 2 weeks into Keto, my starting weight was 174 so I am more interested in changing my body composition rather than losing tons of weight. I train 5x a week, trying to hit every muscle group twice per week. Should I do hypertrophy during my 2nd go around on each muscle? Thanks bud.


Hypertrophy is goin to build more muscle (it's how most of the bodybuilders lift) and not a lot of strength, I have trained like this for about a year and a half now and have pack on a good amount of muscle but my strength has not gone up as much as I wouldve liked it to.
If you are looking to train each muscle twice a week, get bigger, and stronger I would advise doin power/hypertrophy. This routine is great for a CKD, because you will be working your whole body power workouts the first two days after your carb day utilizing the carbs then the last three days you do your hypertrophy workouts while in keto burning the fat! It's perfect for any goal

[bazurkk]

Hypertrophy is goin to build more muscle (it's how most of the bodybuilders lift) and not a lot of strength, I have trained like this for about a year and a half now and have pack on a good amount of muscle but my strength has not gone up as much as I wouldve liked it to.
If you are looking to train each muscle twice a week, get bigger, and stronger I would advise doin power/hypertrophy. This routine is great for a CKD, because you will be working your whole body power workouts the first two days after your carb day utilizing the carbs then the last three days you do your hypertrophy workouts while in keto burning the fat! It's perfect for any goal

So if I am doing db press at 3x6-8 on Monday, what would a hypertrophy set look like for chest on Thursday? Just higher reps at lower weight?

[kwebbers]

Hypertrophy is goin to build more muscle (it's how most of the bodybuilders lift) and not a lot of strength, I have trained like this for about a year and a half now and have pack on a good amount of muscle but my strength has not gone up as much as I wouldve liked it to.
If you are looking to train each muscle twice a week, get bigger, and stronger I would advise doin power/hypertrophy. This routine is great for a CKD, because you will be working your whole body power workouts the first two days after your carb day utilizing the carbs then the last three days you do your hypertrophy workouts while in keto burning the fat! It's perfect for any goal

So are you not necessarily in keto during the first couple days of the week since you are "utilizing" the previously consumed carbs from the carbup? And then you get into ketosis from those first couple work outs and then continue the week in keto for your last few workouts?

I just want to make sure I'm understanding that correctly lol because I haven't liked this worrying about getting into keto the first day off of my carbup day...And I didn't have a great workout my first day from the carb up so I want to see how I can change it up for this next week

[JKN77]

Exactly! You don't want to be in keto during these first two workouts as you won't be able to move any good weight, these workouts should put you into ketosis, if you haven't reached keto by Wednesday morning then you just do some HIIT an bam there's keto for the rest of the week.


So are you not necessarily in keto during the first couple days of the week since you are "utilizing" the previously consumed carbs from the carbup? And then you get into ketosis from those first couple work outs and then continue the week in keto for your last few workouts?

I just want to make sure I'm understanding that correctly lol because I haven't liked this worrying about getting into keto the first day off of my carbup day...And I didn't have a great workout my first day from the carb up so I want to see how I can change it up for this next week

[JKN77]

So if I am doing db press at 3x6-8 on Monday, what would a hypertrophy set look like for chest on Thursday? Just higher reps at lower weight?

Flat flyes, cable crossovers, hammer presses , just about anything just do not go all the way to failure in your first few sets and use60 second rest time

[kwebbers]

Exactly! You don't want to be in keto during these first two workouts as you won't be able to move any good weight, these workouts should put you into ketosis, if you haven't reached keto by Wednesday morning then you just do some HIIT an bam there's keto for the rest of the week.

Ok, see I think I was going about it wrong - which I suspected in the first place. I've been trying to be IN keto by the time I was to my first work out... So now that you've cleared that up it makes more sense... I think I may also switch to the power/hypertrophy work outs instead of doing my splits how they are now to get more use out of a carb up

[JKN77]

Ok, see I think I was going about it wrong - which I suspected in the first place. I've been trying to be IN keto by the time I was to my first work out... So now that you've cleared that up it makes more sense... I think I may also switch to the power/hypertrophy work outs instead of doing my splits how they are now to get more use out of a carb up

Glad I could clear things up for ya! Any questions with the workout I'll be more than happy to help ya out.

[kwebbers]

Glad I could clear things up for ya! Any questions with the workout I'll be more than happy to help ya out.

thanks! I don't mean to take over your log, so feel free to delete these lol but how many sets do you do per workout to hit each muscle group usually?

[JKN77]

thanks! I don't mean to take over your log, so feel free to delete these lol but how many sets do you do per workout to hit each muscle group usually?

2-3 sets per body part on power days 3-5 sets per part on hypertrophy days.
I started posting my workouts yesterday and will continue to do so until I reach my goals, follow along...

[kwebbers]

2-3 sets per body part on power days 3-5 sets per part on hypertrophy days.
I started posting my workouts yesterday and will continue to do so until I reach my goals, follow along...

oh you bet I will! haha thanks, and good luck again :)

[JKN77]

Killed the legs today!! Finally found a consistent workout partner so I got to push it to the limits!

Workout: lower body power
(only working sets are included)
Back squats 405x6 425x5 435x5,4
Hack squats 270x7 320x6
One leg extensions 150x10 170x8,7
Stiff leg deads 315x5,5,5
Seated calves 200x10,10,10
Abs

Today's macros
Calories- 2268
Fat- 156g 62%
Protein- 197g 35%
Carbs- 19g 3%

Notes: gunna make up for the lack in calories tomorro, I just haven't been very hungry... Things are goin good weigh in tomorro or thursday!

[JKN77]

I was in ketosis today so No HIIT, did my morning LISS-35minutes then another 30 minutes in the afternoon. I'm still not hungry at all!!! Macros are hard to hit again!

Today's macros
Calories 2197
Fat-157g 64%
Protein-180g 33%
Carbs-16g 3%

[kwebbers]

I was in ketosis today so No HIIT, did my morning LISS-35minutes then another 30 minutes in the afternoon. I'm still not hungry at all!!! Macros are hard to hit again!

Today's macros
Calories 2197
Fat-157g 64%
Protein-180g 33%
Carbs-16g 3%

psh, I wish I were having a hard time hitting them... I find that some days I'm hungry all day (like today) and almost go over macros, and others, I could go 6 hours without eating. Its weird... I still havent figured out why that may be..

[JKN77]

Little discouraged today, weighed in at 220... But I still haven't had a good movement since my carb up, goin about my carb up differently next time!

[AMK22]

In for results. Been looking for the experiences of low bf individuals who are starting keto, as I'm pretty lean right now and just started keto this past week.


Little discouraged today, weighed in at 220... But I still haven't had a good movement since my carb up, goin about my carb up differently next time!

What were your macro's for that carb up?



p.s. nice squats =P

[KimPossible98]

Killed the legs today!! Finally found a consistent workout partner so I got to push it to the limits!

Workout: lower body power
(only working sets are included)
Back squats 405x6 425x5 435x5,4
Hack squats 270x7 320x6
One leg extensions 150x10 170x8,7
Stiff leg deads 315x5,5,5
Seated calves 200x10,10,10
Abs



Little discouraged today, weighed in at 220... But I still haven't had a good movement since my carb up, goin about my carb up differently next time!

Nice leg day, man! :)

Don't get discouraged - you're doing awesome!

[JKN77]

In for results. Been looking for the experiences of low bf individuals who are starting keto, as I'm pretty lean right now and just started keto this past week.



What were your macro's for that carb up?



p.s. nice squats =P

Well i after Saturday workout I had my waxy maize and whey then the rest of the night just ate a bunch of crappy food, pancakes, pizza, Oreos and milk ( it had been I while since I had a good cheat) so I fidnt count those macros, but Sunday they were
Macros from today
Calories-2250
Protein-185
Fat-30
Carbs-320
All low GI foods, next week I'm just gunna cut out the carb up day and just have a ridiculous cheat meal.

[JKN77]

Thanks to the squat comments, but stay tuned those weights ain't sh!t... I just recently worked through a knee injury, I'm 100% now, and chasing six plates!

[JKN77]

Workout today (this completely trashed my chest!) ps. Not for the faint of heart!

Only working sets included (50seconds rest between sets, 90seconfs rest between exercises)
Incline DB press 80x12 90x10 100x9
Flat DB press 90x12 100x10,9
Super set with hammer chest press 55x11,10,10
Incline DB flyes 55x15,14
Preacher EZ bar curls 95x12 105x10,10
Concentration curls (Arnold style) 35lb 3x12
Hammer curls 50's 3x12
Skulls 95x12,12,10
Super with wrist curls 65x20,20,20
Cable kick backs 60x15,15,15
Abs

[KimPossible98]

Workout today (this completely trashed my chest!) ps. Not for the faint of heart!

Only working sets included (50seconds rest between sets, 90seconfs rest between exercises)
Incline DB press 80x12 90x10 100x9
Flat DB press 90x12 100x10,9
Super set with hammer chest press 55x11,10,10
Incline DB flyes 55x15,14
Preacher EZ bar curls 95x12 105x10,10
Concentration curls (Arnold style) 35lb 3x12
Hammer curls 50's 3x12
Skulls 95x12,12,10
Super with wrist curls 65x20,20,20
Cable kick backs 60x15,15,15
Abs

Nice!

Yeah Jason always said he thought he saw the Green Hulk coming out... lol!

[JKN77]

First time working the graveyard shift today, chicken and spinach is on the menu for the next three meals... :(

[JKN77]

http://i1094.photobucket.com/albums/i456/squat2bmth/f952901b.jpg

Calories-2288
F-63%
C-3%
P-34%

[JKN77]

Just got back from a stellar back and delt workout, did 30 minutes LISS post workout, forgot my log so I can't post my actual workout...

Today's macros
Calories-2293
Fat-165g
sat-45
Unsat-77
Protein-191g
Carbs-11g

F-65%
P-33%
C-2%

Hunger lever is still wicked low all day long! This is helping me eat cleaner foods though, keepin my carbs slim to none! cut out all my cheese...
Also-after much research I will no longer be doing a "carb load" just one meal a week where I eat whatever I want, as much as I want, then get some dessert, this meal will be my last meal every Saturday two hours after my post workout dextrose and whey shake.

[JKN77]

No morning cardio once again! Have to do an hour after workout today...

[JKN77]

No morning cardio once again! Have to do an hour after workout today...

[JKN77]

Today's macros before cheat
CALORIES-1806
FAT-120g 1080cals 60%
PROTEIN-172g 699cals 37%
CARBS-17g 68cals 3%

Later tonight is shaping up to be a BBQ chicken deep dish pizza with a swing by the ice cream shop for dessert! Then back to keto tonight

Workout today
Hack squats 200x12,12,12,12
Leg extensions 200x12,12,12,12
Leg curls 120x12,12,22
Standing calf raise 225x12,12,12,12
Seated calf raise 180x15,15,15
Hanging leg raise 4x25
Pushups 4x25
Decline sit ups 4x25
Chins 3x15
Broom twists 100 each side
25 minutes HIIT On treadmill

[JKN77]

I was curious so I punched the cheat in myfitness pal, here's the macros from the day now
Calories-5052
Fat-264g
Protein-314g
Carbs-355g

Tomorro is a rest day, fasted HIIT first thing, then prlly just be active through the day... Supposed to be real nice so ima get the board out and bomb some hills! I'm reallllllly full right now!!! But totally worth it since my diet was so restricted all week due to work.

[JKN77]

I feel 100x's better this week after doin my cheat meal instead of a full carb up day! today is a rest day, did a good long cardio session today to som sunday mornin cartoons! weather is not what i hoped it to be so its gunna be a lazy day, maybe not so many calories... weigh in is tomorro, might take a couple pictures as well, depeneding on who is at the gym. (i hate taking pics of myself in the bathroom)

[JKN77]

I'm still not hungry at all!!! Looking into intermitant fasting... Today was beautiful, so I went out on my bike and my board and hit the town and hills for like three hours, extra cardio?

[JKN77]

Day off from gym, cardio this mornin then rode my bike all day should have upped the cals but still having hunger problems!

Macros
Calories - 2189
Fat-149g
Protein-187g
Carbs-25g
F/P/C % 61/34/5

[JKN77]

weighed in this morning at 218, cheat meal was saturday night. the most interesting thing was that i am now at 7% bf! i stayed the same weight and lost a percentage! yup!

[kwebbers]

i love how you went from 17g carbs to 355g in over the course of one meal :p lol

[kwebbers]

also, I am definitely feeling the 1 carb "cheat meal" per week.... especially for these next few weeks since I will unfortunately be unable to get any weight training in... I had my one cheat meal this past saturday at lunch (it didn't even feel like a cheat which was nice), and will be having one at my sorority formal in 2 weeks :) hopefully with no fat gain or too much muscle loss over these next few weeks :(

[JKN77]

i love how you went from 17g carbs to 355g in over the course of one meal :p lol

Lol one hell of a meal! I personally enjoyed it way more!!!

[JKN77]

also, I am definitely feeling the 1 carb "cheat meal" per week.... especially for these next few weeks since I will unfortunately be unable to get any weight training in... I had my one cheat meal this past saturday at lunch (it didn't even feel like a cheat which was nice), and will be having one at my sorority formal in 2 weeks :) hopefully with no fat gain or too much muscle loss over these next few weeks :(

I'd hate to be a party pooper, and you don't have to take this to heart, just my views... I feel that cheat meals should be earned in the gym, if I don't get a a good week of workouts in, no cheat meal, if I kill it in the gym, cheat like crazy! But it's up to you, plus u wont be in the same deficit not working out so your going to be maintaining wat I've got if you eat the same as when you were exercising to loose weight...

[kwebbers]

I'd hate to be a party pooper, and you don't have to take this to heart, just my views... I feel that cheat meals should be earned in the gym, if I don't get a a good week of workouts in, no cheat meal, if I kill it in the gym, cheat like crazy! But it's up to you, plus u wont be in the same deficit not working out so your going to be maintaining wat I've got if you eat the same as when you were exercising to loose weight...

no I completely agree! I cant bring myself to eat carbs if I feel like I havent really earned it from my weeks workouts at the gym. but thats why I wont be doing any sort of "cheat" for the next few weeks, and then the night of my formal will be the weekend before I get back to the gym (at least, thats my plan)

[JKN77]

Good luck! If your anything like me you will find a way to workout in someday, I got struck with mono in November, bed risen for three days and I had enough, started doing curls with my water jug! Lol

[Hormel]

Finally found a consistent workout partner so I got to push it to the limits!

Great thread, just wanted to quote this and say how important it is. I can't keep a good workout partner, most of the times someone tells me they want to start going to the gym, then 3 days later they find an excuse to not go, that or by time I get them trained up they are burnt out. When I first got to Korea I had a great workout partner , not so much anymore

[JKN77]

Come down with an absolutely BRUTAL headache thirty minutes before heading to the gym... Went anyways, resulted in the worst work out of my life!
BB bench 300x5,5,4,4
DB shoulder press 90x8 100x6,5,5
Weighted dips BWx10, 90x6,6,5 (threw some chunks on last set)
BB rows 225x10,10,10(headache really started to sit instead this point)
Abs
30 minute LISS on recumbant

Macros to come later

[JKN77]

Macros for the day (low hunger levels still helping me keep carbs reduculously low!)
Calories-2170
Fat-150g 62%
protein-194g 36%
carbs-11g 2%

[JKN77]

Killer back workout last night! T levels were through the roof!
Workout (only working sets included)
Deads 405x8 455x6 475x5 500x2 (90sec rest periods)
BB row 275x8 315x6,6,6 (65second rest periods)
Wide grip chins BWx15,13,12,12 (60second rest)
One arm DB rows 80x13 90x11,10,10
Vgrip pulldowns 4x10
Vgrip seated rows 3x12
BB curls 115x10,10,9,8
DB incline curls 4x10
DB hammer curls 3x12
Machine preacHer curls 1st iLife
Abs
30 minutes LISS on recumbent

Macros for yesterday
Calories-2172
Fat-152g 63%
protein-192g 35%
carbs-9g 2%

Very deserving of my day of rest today! Did a fasted 40minute LISS this morning, will prolly go on an hour bike ride later in the after noon.

[chuyortiz]

starting a new training regime this week looks like this. i want to get my bench up to four plates, my squat to six plates, and my deads up to seven plates and keep my physique solid, so this is an outline of my plan, probally switch it up here and there cause i hate being on a set plan lol

•Day 1: Upper Body Power
•Day 2: Lower Body Power
•Day 3: Rest
•Day 4: Back and Shoulders Hypertrophy
•Day 5: Lower Body Hypertrophy
•Day 6: Chest and Arms Hypertrophy
•Day 7: Rest

Is this Layne Norton Power Hypertrophy Workout? Im interested in starting it too!

[JKN77]

Is this Layne Norton Power Hypertrophy Workout? Im interested in starting it too!

Yes it is, I've now tweeked it, cause I didn't like the split I had laid out there, but it's a good split for a ketoer.

[JKN77]

Another great workout today!

Db should press 4x6
Bb press 4x8
Upright row 4x10
Post raise 4x12
Lateral raise*
Anter raise*
BHB shrug 4x10
Front shrug*
Reverse crunch 4xfail
Crunch 4xfail
Plank 4x60

Was out and about, nitrogen got real low so I swung through arbys got a large roast beef no bun, stellar! Disappointed though, 'twas my first time having fast food all year :( macros to come later

[JKN77]

i was not hungry at all today so i figured id cut out some fat... todays macros
CALORIES-1890
PROTEIN-210g
FAT-110g
CARBS-15g (treated myself with my Carnivore Protein today, tastes amazing but has 6g carbs in it)
P/F/C-44%/53%/3%

notes on the day: great day!!! loads of energy, light headed every now and then but it goes right away...
also the weather here in the midwest is shaping up so my cardio is now 1 hour outside on my bike! so much better then the treadmill!!

[JKN77]

Taking this morning off from the cardio since I was 1000 cals under maintenance yesterday... Plus it's leg day!

"you need to get a life, lol" "let's go out" "why don't you have a girlfriend" "we are gunna start charging you rent", some of the many things that pass through my ears at the gym... I have a life, my life lies with in these metal plates. go out? Why not lift some weights? I do have a girlfriend, she never argues with me, she gets lighter the more I hang put with her, I can abuse her as much as I want and she don't mind, if I forget to go to her house, she don't complain, if I happen to hang with another she don't care, but this is mutual because other guys use her every night and I don't mind at all, oh and she makes me feel better than anything in the world! As for rent, hell I do pay rent! $30 a month is a little steep if you ask me!

[chuyortiz]

Taking this morning off from the cardio since I was 1000 cals under maintenance yesterday... Plus it's leg day!

"you need to get a life, lol" "let's go out" "why don't you have a girlfriend" "we are gunna start charging you rent", some of the many things that pass through my ears at the gym... I have a life, my life lies with in these metal plates. go out? Why not lift some weights? I do have a girlfriend, she never argues with me, she gets lighter the more I hang put with her, I can abuse her as much as I want and she don't mind, if I forget to go to her house, she don't complain, if I happen to hang with another she don't care, but this is mutual because other guys use her every night and I don't mind at all, oh and she makes me feel better than anything in the world! As for rent, hell I do pay rent! $30 a month is a little steep if you ask me!

Well said my friend! samething I get from my friends. why dont do you drink a beer with us, why dont you eat whatabuger after the club, why not this, why not that blah blah blah!. I use to be overweight at 230 lbs. NOT ANY MORE! I've change my lifestyle and love it!

TRAIN HARD OR GO HOME!!!

[JKN77]

Today's brutal leg workout, (nobody was at the gym so I had no spotter)
SMITH MACHINE SQUATS 6plates x12,6plates and a 2quartersx8,8,8,6plates x 10,4plates x 15, 2plates x 20
HACK SQUATS 180x15,230x10,10,9
WALKING LUNGES 115xfullcourtx4
Leg extensions 200x12,10,10,11 150x12,70x10,35x16
Leg curls 150x10,10,10,14 75x12,35x21
Standing calf raises225 4x20
Seated calf raises 180 4x20
abs
Finished up with 15 minutes on recumbent, this totally cash me!!!

This feeling, this feeling of absolutely killing your muscle, is what we live for, when you try squeezing one more lousy rep out just so that you can't walk the next day, just so that when you are sitting in front of the plate of food, there's reason to eat it, other then the sheer idea of being hungry, cause hell I'm hardly ever actually hungry, eating disorder maybe, but ya stick it out, knowing that you will have legs like platt one day!!!

[JKN77]

legs are soooo sore! went out last night for some pizza after the leg workout, for some reason its the only thing that i enjoy to cheat with lol... im gunna switch it up next week.

todays macros
CALORIES - 1896
FAT- 124g 59%
PROTEIN - 180g 38%
CARBS - 15 g 3%

day off from the gym, did 35 minutes of extremely low intensity cardio on the recumbent. so i didnt see the need to have as many calories as a day that im in the gym.

ive just been eating keto every three hours and this is what happens, im not thinking about it or observing macros, i just right down what i eat and then add it all up at the end of the day. im just not hungry enough to get to my macros and i dont enjoy stressing over it, stress causes a raise in cortisol, so i just let it happen, if i start to go over macros then i will start worrying about it, but until then im going to continue doing this.

[JKN77]

weighed in today at 215, didnt get my bodyfat checked though, calipers are not accurate anymore so i have to wait to go to the hospital again.

i figured since its sunday and i havent had a very busy day i would record everything i did today, health and fitness wise. hour for hour heres my day

7:45a wake
8a 40 minutes LISS cardio on the treadmill
9a meal one - 5 whole eggs, 1 egg white, 1 cup black coffe, 1 tablespoon heavy whipping cream.
Sports center
11a meal two - 1/3# 85/15 angus burger, 1 cup brocolli cuts, 1 tablespoon real bacon bits
1p 10 minutes on recumbant bike, chest and tricep workout (one minute rest between sets, 2 minute rest between excersises)
DB flat bench press 4x8
DB incline press 4x10
DB flat flyes 4x10
superset with hammer press 4x10
cable cross overs 2x failure
close grip bench press 4x8
Skull crushers 4x10
over head tricep extension 4x10
reverse grip ticep pushdowns 4xfailre
pushdowns 4x failure
dips 3xfailure
abs
2p PWO shake - one scoop whey protein, 8 oz water
2:15 pm 1 gallon of water finished
3:15 p meal 3 - 100g chicken breast, 2 cups baby spinach, 1/4 cup cheddar cheese, 1/2 tablespoon real bacon bits, 1 tablespoon EVOO
6p meal 4-1/3lb 85/15 angus burger, 1 slice american cheese
9p meal 5 - 4 egg whites, 1 whole egg, 1/4 cup cheddar cheese, 1 tablspoon heavy whipping cream, 1.5 tablespoon EVOO
10p-2nd gallon of water done
11p-sleep

macros workout to
CALORIES 2146
FAT-146g
PROTEIN- 194g
CARBS - 14g
F/P/C = 61%/36%/3%

this is just about what every day looks like! my meals have become so plain because im just not that hungry, i just get my macros and go on my way, sort of eating for the sake of not loosing muscle at this point... my body is fully fat adapted and im running great! energy is high, mood is great, still smiling!

[JKN77]

After reading through my thread I have made the decision that I have not really been going about this correctly, just kind of been doing eat I want, lol... I'm goin to review the the body opus book and lyles mcdonalds book, and start a new thread, im goin to continue eating and training how I am through this week while studying, then next week I will start a new log, to track an eight week, strict, to the books CKD journey, regardless of what happens...

[triveNge]

After reading through my thread I have made the decision that I have not really been going about this correctly, just kind of been doing eat I want, lol... I'm goin to review the the body opus book and lyles mcdonalds book, and start a new thread, im goin to continue eating and training how I am through this week while studying, then next week I will start a new log, to track an eight week, strict, to the books CKD journey, regardless of what happens...

AWESOME. If you get it figured out let me know :P

[JKN77]

http://forum.bodybuilding.com/showthread.php?t=133768141

[chuyortiz]

After reading through my thread I have made the decision that I have not really been going about this correctly, just kind of been doing eat I want, lol... I'm goin to review the the body opus book and lyles mcdonalds book, and start a new thread, im goin to continue eating and training how I am through this week while studying, then next week I will start a new log, to track an eight week, strict, to the books CKD journey, regardless of what happens...

where did u buy lyne's book?

[Tsesmatas]

nice

[JKN77]

where did u buy lyne's book?

Fellow trainer at my gym had a copy...