A boxer on a cyclic Keto Diet

[icyfresh21]

OK so here goes.. I haven't posted in awhile so I am going to try a journal.

I am an amatuer boxer that used to be a bodybuilder. I have been out of the gym for 6 months after being deployed to Colorado Springs in the Army. I have gained 15 lbs, and need to get back into competition shape.. But this time not for bodybuilding, but for boxing.. YAY

Here are my current stats.

5'11'', 177lbs, 24% bf

I am starting wiht a cutting phase following a previous post about how to do a cyclic keto diet.

Basically: 6 day no carb 1 cheat day. I am doing the weight lifting as described in the article as well as adding my 5x week boxing routine. If anybody has any comments or suggestions please feel free to post.. Thankyou :-)

[icyfresh21]

Chest, Back, Abs

(Supersets)

Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps

Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps

Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps

Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps

Stiff-leg deadlift 3 sets, 10-12 reps

Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps

Boxing Workout-
1 1/2 hours of technique work.. 2 minute rounds..

I am trying a new style, I am working with a french coach, and his style is a little different but I definately like it...

Diet:
3 eggs, sausage patty
2 cheesburgers
2 hotdogs
1 lo-carb shake
1 protein bar
1 chicken breast
1 protein shake post w/o with betagen, glutamine

[Nicole]

Hey Dee!!

Glad to see you are back! I figured you have been really busy with the army.

Looks like you are ready to hit the gym and diet pretty hard. Good for you!

I am taking it easy right now. My training is going well but the diet is something to be desired!

I don't think I am competing any more this year. I think I need a break.

Keep in touch! My email address is the same.

Nicole

[icyfresh21]

Ok so I have been reading a lot of these journals. Does anyone think that this whole fat thing is the way to do it? I am on a keto diet, but should I really be eating all of these fatty protein sources, or should I clean it up? On cheat days should I eat clean or just eat? Any suggestions?

Oh and I got a more accurate body fat.. it is lower than 24, but in the army nobody can do an accurate body fat.. oh well..

[hausgrl]

hey icy :)

i've been doing the "whole fat thing" for a few years now and i find it works fantastic. your diet looks good .. i'm not a fan of hot dogs though, but if you like them - go for it :) i'd suggest an all-beef hot dog though. i'd add some broccoli or low-starch green veggies into your diet as well, and don't forget your multi-vitamins.

i think a refeed day is better than a cheat day - and that requires you to eat clean. i see better results eating clean on those days than i have in the past with eating whatever i wanted.

good luck & i look forward to reading your journal as it progresses :)

[icyfresh21]

Ok so the diet thing is bad. I almost passed out in the gym and I feel horrible. I fell out and started eating everything I could get my hands on. I don't think that endurance athletes can do this kind of a diet. So now I am open to suggestions. I can work out all day long but now I need a new diet program...

Dang..

[cdmuscle]

IMO, If you are doing a keto diet and endurance training at the same time, you are setting yourself up for failure.

Anyone who weight trains needs to eat at least SOME carbs. I tried the keto diet and was so tired that I couldn't train at all. So... This is what I did and it helps! Add back in some morning carbs (i.e., 1 serving oatmeal is the best choice for me). Also, add some quick burning carbs after workout (1 small orange worked best for me on this). These are the only carbs I eat except for green veggies w/protein meals during the day. My energy is back up and more important my lifts are back to normal and I'm still able to lose weight.

When reading other's posts, keep in mind that everyone is different! Good Luck! :)

[icyfresh21]

I took the advice I keep getting about adding some extra carbs to my day. I am also trying a stack put together for me by those great folks over at impact nutrition. I think the fact that I am spending money on this keeps me motivated. I also added some chewable pro-hormone free ZMA to the stack which is helping me with my recovery time from so much working out..

It is still hard to keep it all goiing with my 12 hour rotating shifts. But I am trying to get it all in. I will have stats and pictures up soon... thank you..

Dee :-)

[icyfresh21]

ok, so today is the 2nd day on my cycle, and it is much better being able to eat some carbs. The workouts are going good. I am down to 173-175 and I feel great.. I am still lifting hard and I can feel a good difference using that contest cut stack from impact nutrition. I am adding in some nitro-tech too and now my recovery time is phenomenal. I just did legs today and they aren't nearly as sore as they normally are.. Fun Times :-)