Atavis' Keto Log

[Atavis]

Goals:
Fat loss
Strength Increase
Muscularity Increase
Consistancy

Out of Scope:
Weight - I don't really care what it is.

So heres the deal. I feel like a fat slob. In 1999 i was 245 lbs, ate like a horse, was lifting like a freak, and was feeling good.

Then I graduated college and got thrown into the corporate world. Over the next 5 years, I was able to keep to a reasonable schedule for working out, but I was surounded by junk fook 5 days a week. Lost some muscle due to less activity but I maintained it well enough to not completely hate myself. I stayed strong and reasonably fit.

Yeah, well living in the real world can get ya. It's amazing how much you can overlook just trying to live. Over the last year, I seen to have forgotten to work out. Daily life and work took over. My garage, i.e. my GYM, got filled with a car in need of restoration and 2 motorcycles. Not sure exactly when it happened or why/how but it did, even though I still paid plenty of attention to my diet.

Yup... I watched myself go on a see food diet, even though I knew better. I have plenty of experience with eating for lifting and eating for keto. I knew better.

Well that's over now. Over the last 3 weeks I've re-adapted myself to living with a CKD diet and starting next Monday I'll be throwing myself back into the weightroom. (Well, my garage, but whatever.)

And to help make sure I get it done, I'm starting a log. Nothing like announcing your intentions publicly with a promise of constant updates to keep you on track, right? Yeah. :)

So here's my plan:

Diet:
CKD with 2600-2800 kcal per day
1 day of carb up at 3000-4000 kcal
Assuming 225 lbs @ 23% fat (Tanita scale. Not accurate, but good for comparison. C-K-D calculator says 14% based on 36" waist. lol. Nothing's perfect.)
Note: Baseline taken from Fitday over last 3 weeks at maintanence. Avg 3100 per day.

Workout:
Since I've been lazy, I'm going to call myself a noob and jump onto a slightly modified Rippetoe's program.
Workout a: Squat, Bench, Deadlift
Workout b: Squat, Seated Military, Bent Rows, Chin-ups

Log:
Weight and fat% minimum 1x per week.
Food at Fitday.
Workouts at every session.
I owe myself some before/during/after photo's, but due to tattooing, may not post them. Faces you can hide, but full back pieces... not so much.

Anyways, here i go I guess. Time to get myself back into respectable condition. :)

[Atavis]

Weekend was nice. Got work in the garage and take a walk with the wifey. (New cardio, heh.)

Sunday Macro's:
Calories Eaten Today
grams cals %total
Total: 3144
Fat: 228 2052 66%
Carbs: 44 143 5%
Fiber: 8 0 0%
Protein: 225 898 29%

Could be worse.

Today, I have some new measurements to compare to:

Height: 6'2.0" (1.88 m)_____Waist: 38" (96.52 cm)
Weight: 230.5 lb (104.8 kg)_Thighs: 25" (63.50 cm)
Bodyfat: 21.0 %__________Calves: 17.5" (44.45 cm)
Chest: 47" (119.38 cm)____Forearms: 13.5" (34.29 cm)
Arms: 16.5" (41.91 cm)____Shoulders: 53" (134.62 cm)
Hips: 42" (106.68 cm)_____Neck: 17.88" (45.42 cm)


Nothing like objective tape measurements to show you where you stand, or how much you lost. :(

Well, starting today, I'm actively fixing the situation. Looking forward to the 1st workout. It's way overdue.

[curly-top318]

Subscribed....good Luck

[VegasTiger]

Looking forward to seeing your progress bro. Good Luck!

[Atavis]

Monday 06-05-07

Macros:
grams cals %total
Total: 3104
Fat: 222 1996 66%
Carbs: 90 236 8%
Protein: 199 797 26%

I had a small issue. Too many calories early in the day led to me being hungry later. Dinner was a head of cauliflower with 2 tablespoons of creamy Italian dressing. Lol. :)

3104 kcals includes the PWO shake with 56 grams whey, 5 grams dextrose, 5 grams CEE and Tang. mmmmmmmmmmmmmm

Work out:
Cardio on Elliptical for general warm-up
Squats 3x5
BenchPress 3x5
Deadlifts 1x5

I started REALLY low in weights and concentrated on form. Good thing too, because at first it was atrocious. I had to consciously think each lift through to maintain proper form. Squats weren't bad, but I found that I was fatigued and let loose on my lats/traps by the end of the benching. Deads required I concentrate on putting the weight over my heels.

This morning, I was feeling it. A tad sore and a tad tired, but not bad.

All in all not a bad start.

[Atavis]

Tuesday 6-6-07

Macros:
Total: 2625
Fat: 150 1346 53%
Carbs: 73 189 7%
Fiber: 26 0 0%
Protein: 250 1000 39%

Macro's are a little off today, but since I still had over 50% fat, kcals were in sync with my goals and I ate Mongolian barbeque for dinner, it was COMPLETELY worth it. :D

No workout. Offday and I'm really looking forward to tomorrows workout.

[Atavis]

Wednesday 6-6-07

Macros:
Total: 2827
Fat: 176 1581 58%
Carbs: 45 117 4%
Fiber: 15 0 0%
Protein: 260 1040 38%

Diet went well.
Includes the PWO shake with 84 grams whey, 5 grams dextrose, 5 grams CEE and SugerFree Tang.

Work out:
Cardio on Elliptical for general warm-up
Squats 3x5
Seated Military Press 3x5
Bent Rows 3x5

Still light weight, but form is coming in better. I made alot of changes to form after reading Rippetoes' Starting Strength. That book is great, he goes into alot of detail on proper form for squating, deadlifting and pressing. It's very enlightening and I've incorporated quite a few changes based upon his suggestions.

I think it's slightly increased the level of fatigue occuring from the lifts though. Hopefully this won't be an issue as I become better acclimitized to it.

Also, not sure if it's from poor sleep due to allergies or depletion, but I am TIRED this morning. I suspect it's going to end up being both. :)

[Atavis]

Thursday 6-7-07

Macros:
grams cals %total
Total: 2660
Fat: 186 1672 64%
Carbs: 44 134 5%
Fiber: 10 0 0%
Protein: 203 811 31%

Great day! Diet is on track and the food is yummy. Dinner consisted of steaks, salad, cucumber and green beans. The steaks were really little...so I had 8 of them. Hehe. Only came out to 4.5 oz of meat though. We weighed them.

No workout. Offday again.

---Friday morning weight: 228 pounds.

[VegasTiger]

Looks like your doing a great job staying on track...My food is getting blander by the day... Maybe I should look up some new cooking techniques.

Keep it up Buddy! :D

[Atavis]

:) Thanks for the support.


Alright it's Friday 6-08-07

Macros:
grams cals %total
Total: 4088
Fat: 251 2261 56%
Carbs: 274 1017 25%
Fiber: 20 0 0%
Protein: 194 776 19%

Kept up the diet as normall right up until 30 minutes before the workout. Ate a banana to drop ketosis and went to work.

Work out:
Squats 3x5
BenchPress 3x5
Deadlifts 1x5

Didn't feel quite as depleted as i thought i would, but hey I don't wanna push it to far yet. PWO consited of 84 grams whey with 15 grams dextrose, 5 grams CEE and a serving of Swole.

Then I went to a nice little Italian restaurant named Il Trullo (http://www.iltrullo-kc.com/) and had Tagliatelle alla Gorgonzola for dinner. After a week without carbs, it was absofreakenlutey awesome! :D

On top of that, the weekend is only going to get better for me. Goin to a concert tomorrow. All day long...15 bands...

Puddle of Mudd - 1:30 p.m.
Chevelle - 2:40 p.m.
Sevendust - 3:50 p.m.
Breaking Benjamin - 5:00 p.m.
Buckcherry - 6:30 p.m.
Three Days Grace - 8:00 p.m.
Godsmack - 9:30 p.m.

Second Stage

Red Line Chemistry - Noon
Federation of Horsepower - 1 p.m.
Burden Brothers - 2:10 p.m.
Operator - 3:20 p.m.
Exies - 4:30 p.m.
Black Stone Cherry - 6;00 p.m.
Drowning Pool - 7:30 p.m.
Saliva - 9:00 p.m.


http://www.skyscrapercity.com/images/smilies/rock.gifhttp://www.skyscrapercity.com/images/smilies/rock.gifhttp://www.skyscrapercity.com/images/smilies/rock.gifhttp://www.skyscrapercity.com/images/smilies/rock.gif

[Atavis]

Saturday 06-09-07

Wow what a day! Spent all day in the sun in a park with no trees watching a bunch of great bands do their thing. Sevendust and Drowning Pool had some CRAZY mosh pits break out.

We ate before we went and only had nacho's and a corndog while there. We pretty much tried to avoid eating to much of their food. They did the crowd a HUGE favor by having free water bottle refill stations. Drank about 1.5 gallons of water while there and another half gallon in the meal right after leaving.

Macros:
grams cals %total
Total: 5315
Fat: 169 1523 28%
Carbs: 757 3016 56%
Fiber: 3 0 0%
Protein: 203 812 15%

Fat is a bit too high, but considering where I was... I don't feel too bad about it.

No workout, but I did walk about 6 miles.

Sunday weight: 130 lbs.

Considering it's a carb up, I don't feel very bloated. I think sun/heat exposure and all the walking yesterday may have skewed the results.

[Atavis]

Sunday 06-10-07

Macros:
grams cals %total
Total: 3042
Fat: 186 1670 57%
Carbs: 165 524 18%
Fiber: 34 0 0%
Protein: 190 760 26%

Since I didn't feel fully recovered, I continued the carb-up into Sunday. Ate tons of veggies and 2 small whole grain muffins with alot of soups for lunch. After that, I resumed with lowcarb.

This seems to have done the trick. This morning, my residual soreness was greatly decreased and I was definately bloated!

Monday morning weight: 234 lbs

So from Friday evening to Monday morning I gained 6 pounds of mostly water. I bet this will turn into a nice boon during tonights workout. :)

[Atavis]

Monday 6-11-07

Macros:
grams cals %total
Total: 2678
Fat: 181 1630 62%
Carbs: 32 98 4%
Fiber: 7 0 0%
Protein: 228 912 35%

Good day with the food. Nothing special though.

Work out:
Cardio on Elliptical for general warm-up
Squats 3x5
Seated Military Press 3x5
Bent Rows 3x5

Everything felt LIGHT. Really LIGHT. I know I'm still in the ramp up stage but man was I tempted to just throw some weight on, especially on the rows. They felt non-existant. :)

[Atavis]

Tuesday 06-12-07

MAcros:
grams cals %total
Total: 2860
Fat: 205 1848 66%
Carbs: 33 109 4%
Fiber: 6 0 0%
Protein: 213 852 30%

Nice and easy day.
No workout.
No real issues with diet.
Felt nice...

Wednesday morning weight: 230 lbs.
Byebye bloat?

[Atavis]

Wenesday 06-13-07

Macros:
grams cals %total
Total: 2611
Fat: 128 1153 45%
Carbs: 29 73 3%
Fiber: 10 0 0%
Protein: 329 1318 52%

Protein heavy, but alot of it's the PWO shake. Had a whole turkey leg at dinner too. yum.
PWO shake had 84 grams of whey. Had another shake before bed with 44 grams mixed proteins and heavy cream.

Work out:
Squats 3x5
BenchPress 3x5
Deadlifts 3x5
Rack Pulls 1x10
Elliptical Machine 30 minutes

Felt strong so I added some extra deadlifts and a set of rack pulls. Then I hit the eliiptical machine for 30 minutes at medium intensity. Showed over 1k rev's and 300+ kcals burnt. Still felt incredibly good and unfatigued afterwords though.

Really looking forward to the heavier weights as they come up in the next few weeks. Were I young again, I'd prolly push it and add weight too fast, but I know better these days and want to make sure I don't stall early. (Sigh)

Thursday morning weight: 229lbs
Today, I don't feel depleted at all, and since my weight went down I am sure that I am carrying less glycogen. Strange. I actually feel oddly ...good. Little to no soreness or fatigue to speak of.

Can't wait for the next workout....come on Friday!

[Atavis]

Thursday 06-14-07

Macros:
grams cals %total
Total: 2741
Fat: 199 1789 66%
Carbs: 51 156 6%
Fiber: 12 0 0%
Protein: 189 755 28%

No workout - offday, but I did walk for 1.5 hours...refreshing.

Food was good except for one small episode. Had dinner at Applebee's (yeah, not the best place). Asked for a steak and vegetables. My plate came with 3 small peices of broccoli and 2 slices of zucchini. When I asked for more, the waitstaff and the manager both looked at me like I was crazy. I had to repeat myself 4-5 times before they relented.

Apparantly, they arn't used to people actually eating veggies. LOL.

[Atavis]

Saturday 06-16-07

Macros:
grams cals %total
Total: 4853
Fat: 182 1642 34%
Carbs: 520 2002 41%
Fiber: 19 0 0%
Protein: 295 1178 24%

CARB UP!! :)

Sunday 06-18-07

Macros:
grams cals %total
Total: 2835
Fat: 187 1680 60%
Carbs: 88 325 12%
Fiber: 7 0 0%
Protein: 196 785 28%

One meal with carbs, rest went back to normal.

Monday morning weight: 233.5 lb
Bodyfat: 21% (Tanita scale)

Progress Assessment:
Since I've gotten 3 weeks of CKD with weight lifting under the belt, so to speak, it's time for a progress assessment and to implement any needed changes.

Changes of note:
Body stats are increasing (leg, etc)
Body weight trending up
http://img239.imageshack.us/img239/1795/weight070618ow1.jpg
Bodyfat % remaining the same or even lower by 1%
http://img258.imageshack.us/img258/9127/bodyfat070618di0.jpg

What does this tell us?
Well, first of all, I am not hypocaloric so fat is not decreasing at the pace aimed for. However, both body weight and measurements ARE increasing which means that some of the right things are happening; specifically increased lean mass with little to no fat mass increase.

Changes:
Since what I am looking for is recomposition (increased lean mass with no corresponding total body weight change) I am going to decrease my daily caloric intake by about 300 and loosen that target goal by another 100; from 2600-2800 to 2200-2500. I am, also, going to aim at getting at least 3 30-45 minute cardio sessions in over the week.

Also, I am going to aim at getting 230 grams of protein per day at a minimum and allow it to go as high as 300, not including the PWO shake, without getting excited about it. This will require that carbs be better controlled and that the fat % be allowed to dip lower than is normally accepted. The fat% shouldn't ever drop under 40-48% at this intake though, even at the minimum daily caloric intake. Ketosis should not be adversely affected since I am 100% certain that after the last 6 weeks I have become fat adapted.

This should result in a decrease of 3000-3500 kcals per week, otherwise known as about 1 pound of fat. This should stall any further body weight increases but still allow enough calories and protein to support lean mass increases.

[Atavis]

Monday 06-18-07

Macros:
grams cals %total
Total: 2565
Fat: 171 1538 61%
Carbs: 40 120 5%
Fiber: 10 0 0%
Protein: 219 874 35%

Work out:
Squats 3x5
BenchPress 3x5
Deadlifts 1x5

Cardio:
Elliptical @ 60 minutes, approx 3325 revs, 675 kcal

Ok, so 230 grams of protein while holding kcals to 2200-2500 might be a tad hard. Got close though.

Workout went well. I did extra warm-up sets for everything to increase tonnage a little since weights are still low and I feel like I have more to put into it. At the end, I did extra cardio too. 60 minutes instead of the 30 i had planned for. I just didn't feel like stopping.

Good day.

Tuesday morning weight: 234...odd. :)

[Atavis]

Tuesday 06-19-07

grams cals %total
Total: 2465
Fat: 171 1536 63%
Carbs: 34 108 4%
Fiber: 7 0 0%
Protein: 195 782 32%


Offday no workout.

I had small problem today, actually, make that two. First, I was hungry. I need to get more volume in. For some reason cutting out 300 kcals a day increased my hunger quite abit. Second, I had some Diet Lipton Green Tea. Only, it wasn't until after i took a big swig that I noticed I had a non-diet version in hand. ARG!

That explains my weight chart that shows I did not drop water on monday... now I know why. :(

[Atavis]

Wednesday 06-20-07

Macros:
grams cals %total
Total: 2656
Fat: 164 1479 57%
Carbs: 56 157 6%
Fiber: 16 0 0%
Protein: 237 948 37%

Volume accomplished. Made a huge dinner. Stir fry with beef, napa cabbage, asapragus, squash, green beans, mushrooms, green onions, brocolli, and cauliflower. mmmm. :)

Workout:
Squats 3x5
Seated Military Press 3x5
Bent Rows 3x5

Knees started popping on the squats until I corrected my form and spread my knees out more, but otherwise no issues. Went well, but I am starting to see some fatigue set in. Not sure why yet, but I will monitor to see if it continues.

Could be the decreased caloric intake, but I am not so sure. I have a feeling I will be heavier at the end of the week again.

[Atavis]

Thursday 06-21-07

Macros:
grams cals %total
Total: 2748
Fat: 200 1798 66%
Carbs: 37 117 4%
Fiber: 8 0 0%
Protein: 202 807 30%

Have you ever found at the end of the day that you didn't eat enough and needed another 200 kcals or so to meet your plan? I did that, then found that I had forgotten to log 3 oz of cheese at had at lunch. :|

Off day, no workout.

Friday morning weight: 229.5 lb
I have some deep fatigue, feels like mild depletion. Today's workout should be painfully fun.

[Atavis]

Friday 06-22-07

Macros:
grams cals %total
Total: 2962
Fat: 155 1393 47%
Carbs: 179 675 23%
Fiber: 11 0 0%
Protein: 217 868 30%

CARBUP tonight! Yay.

Workout:
Squats 3x5
Bench Press 3x5
Deadlifts 2x5
Hang Cleans 1x5, 5x10

I got a little froggy and did some hang cleans tonight to finish off my workout. OUCH. 5 sets of 10 even at moderate weight is painful if you haven't been doing them. Wonderful! :D

Going to go swimming at 9 in the morning. Should be refreshing.

[Atavis]

Saturday 06-23-07

Macros:
grams cals %total
Total: 4218
Fat: 170 1527 37%
Carbs: 444 1643 40%
Fiber: 33 0 0%
Protein: 247 988 24%


Sunday 06-24-07

Macros:
grams cals %total
Total: 3594
Fat: 161 1452 41%
Carbs: 222 829 24%
Fiber: 15 0 0%
Protein: 309 1237 35%


Man the hang cleans really did a number on me. I was sore all weekend. Very sore. LOL. :)

The rest of the weekend was good to me though. Swimming helped me work some blood into all the sore spot, then I ended up taking a 2 hour nap when I got home. I must have really needed to recoup.

Monday morning weight: 233 lbs
Less than last week. The lessened caloric intake must have helped. I am wondering what will happen over the next 2 weeks with it.

[Atavis]

Monday 06-25-07

Macros:
grams cals %total
Total: 2398
Fat: 144 1292 55%
Carbs: 24 86 4%
Fiber: 3 0 0%
Protein: 243 970 41%

Workout:
Squats 3x5
Militray Press 3x5
Bent Rows 3x5


Tuesday 06-26-07

Macros:
grams cals %total
Total: 3055
Fat: 177 1592 55%
Carbs: 185 564 19%
Fiber: 45 0 0%
Protein: 185 738 26%


Wednesday 06-27-07

Macros:
grams cals %total
Total: 1456
Fat: 64 575 40%
Carbs: 113 412 29%
Fiber: 10 0 0%
Protein: 113 451 31%

Workout:
Squats 3x5
Bench Press 3x5

Meh, I was bad. Real bad. Diet was off due too eating out with friends I haven't seen in 12 years. Then I just plain didn't care for a day or 3. I have about 50-60 chigger bites almost all of which are located directly upon my ass. Yes..I look like I have an advanced case of chicken pox...on my ass... :(

Weights were still up on the 2 lifts I did do though. I'll have to get **** straightened out in the next couple of days. I have a vacation starting July 4th that I gotta be in shape for. :)

[Atavis]

Thursday 06-28-07

Macros:
grams cals %total
Total: 2080
Fat: 157 1414 69%
Carbs: 35 109 5%
Fiber: 8 0 0%
Protein: 131 523 26%


Friday 06-29-07

Macros:
grams cals %total
Total: 2540
Fat: 110 992 40%
Carbs: 214 668 27%
Fiber: 46 0 0%
Protein: 200 801 33%

Workout:
Squats 3x5
Military Press 3x5
Bent Rows 3x5


Saturday 06-30-07

Macros:
grams cals %total
Total: 3304
Fat: 114 1027 31%
Carbs: 417 1401 43%
Fiber: 66 0 0%
Protein: 211 844 26%


Sunday 07-01-07

Macros:
grams cals %total
Total: 3664
Fat: 172 1546 43%
Carbs: 323 1190 33%
Fiber: 25 0 0%
Protein: 220 879 24%


Monday Morning Weight: 233.5lb

Alright, so I'll be on vacation for most of the next 2 weeks. I plan on working out today (Monday) and Wednesday then I'll be on the road travelling. If I can manage, I'll still be trying to add to the log, but I am not counting on it.

Hopefully, I get some nice activity in and don't give into a crap diet too often. If I get back at the same weight or so, I think I'd call it a win. :)

[Atavis]

Monday 07-02-07

Macros:
grams cals %total
Total: 2460
Fat: 171 1540 63%
Carbs: 35 116 5%
Fiber: 6 0 0%
Protein: 193 773 32%

Workout:
Squats 3x5
Bench Press 5x5
Deadlifts 1x5

I was vacilating back and forth on the workout, but once I started to warmup I just went into it. Went nicely with the poundage still slipping upwards.

Best thing too, my wife, unprompted, has made a few remarks lately.
Last night - "Your calves are bigger."
This morning - "You and your skinny stomach, even your love handles are going away."

That's the best feedback of all. :D

[Atavis]

VACATION!!!!

Woah! Back from vacation. It was SOOOOOO nice to be away from the office for a few days. We put 3000 miles on the vehicle and went all over. Started in Missouri -> Kansas -> Missouri -> Iowa -> Nebraska -> Wyoming -> Colorado -> New Mexico -> Texas -> Oklahoma -> Kansas -> Missouri.

For me it's official: The south end of Nebraska is the most boring place on earth. Glad I just had to drive through it. Although, driving through the Rockies all the way down into New Mexico more than made up for it. Beleive it or not, twisties are still fun even in a van. Lol.

We spent some time visiting White Sands where we went sledding down the 30 ft dunes and alot of time swimming in the local waters around southeastern New Mexico / West Texas. One spot had natural springs with swimmable pools atop a cliff with a small waterfall and another few pools at the bottom.

Fun stuff. I feel really good about the whole thing.

I even stayed in keto until Friday night where I started my carb-up refeed "vacation". Spent Saturday to Saturday eating whatever I wanted AND I managed to come out of it all weighing 232.5lbs this Monday morning. :D

Unfortunately, I had to go back to work today while the wife and kids get to stay home for the rest of their summer vacation. It's one of the few times I envy teachers.

Anyways, glad to be back and I'm looking forward to getting back into the program. Hopefully the breaks spurs some fat loss and good lean mass growth.

[Atavis]

Monday 07-16-07

Macros:
grams cals %total
Total: 2227
Fat: 150 1354 62%
Carbs: 37 118 5%
Fiber: 7 0 0%
Protein: 177 707 32%

Workout:
Squats Warmup + 1x5
Bench Press Warmup + 1x5
Deadlifts Skipped

So I was hoping to avoid this, BUT I have a small injury to work around. During my vacation, for some reason, I decided that it was a good idea to take a running leap onto a sled to get down a dune. My wife tells me i bounced about 6" after i hit the ground...result is that my tail bone is killing me. With lightened weights, I got through a few sets but gave after a while. I am hoping Wednesday goes better. :(


Tuesday 07-17-07

Macros:
grams cals %total
Total: 2528
Fat: 161 1448 58%
Carbs: 23 78 3%
Fiber: 3 0 0%
Protein: 239 955 38%

Mmmmmmmmm, mongolian bbq.

Wednesday morning weight: 229.5lbs !!! :D

Water seems to be dropping and my weight seems to be favorable compared to what i left at, especially when you consider the diet during the vacation. That's promising. :)

[corpuskristen]

Congratulations on your loss! Hope your tail feels better...BTW did you get it checked out? I got a chair pulled out from me in HS, never got it checked out and now have a lumpy tailbone...

[Atavis]

Nah didn't get it checked it. I've been living on painkillers and naproxin sodium since it happened though. Today was the 1st day I haven't taken one so I thinks it's healing.

Hopefully, it wasn't broken and I don't end up with a uh lumpy tailbone. That doesn't sound fun. Although, from looking at your pic, I am not sure it's much of a detractor, unless it's causing discomfort.

I ran up some stairs earlier, well to be more accurate i ran up 3 steps and limped the rest of the way, so there's definately some more healing time in front of me.

However, even with the lighter weights and friday's skipped workout (yes i skipped it) I am eating keto and not letting it budge me from my eating habits. It's keeping me stable. Woke up at 232 today.

Thanks for the concern. :)

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

Log time: (Jeeze I'm behind)

Wednesday 07-18-07

Macros:

grams cals %total
Total: 3066
Fat: 188 1693 56%
Carbs: 36 121 4%
Fiber: 6 0 0%
Protein: 297 1187 40%

Workout:
Squats 3x5 at 1/2 normal workout weight.
Military Press 3x5
Bent Rows skipped was not comfortable at all


Thursday 07-19-07

Macros:
grams cals %total
Total: 2518
Fat: 169 1517 61%
Carbs: 28 97 4%
Fiber: 4 0 0%
Protein: 222 887 35%


Friday 07-20-07

Macros:
grams cals %total
Total: 2512
Fat: 83 751 31%
Carbs: 233 839 35%
Fiber: 23 0 0%
Protein: 205 822 34%


Saturday and Sunday aren't worth talking about. Nothing special. Kept both days at 2500-2600 calories.

[corpuskristen]

Glad you're feeling bit better..and congrats on staying with the keto despite not being able to workout per usual. You can do this!

*Subscribed

[Atavis]

Monday 07-23-07

Macros:
grams cals %total
Total: 1886
Fat: 136 1225 66%
Carbs: 23 74 4%
Fiber: 4 0 0%
Protein: 142 568 30%

Skipped the workout so I ate light.

I do, however, need to come up with some creative ideas for bulk. The standard eat a salad or broccolli affair is going to get old unless I get some more good recipes to make.

Concerning the injury, this is the 2nd no nsaid day. :)
I'm going to try a workout tomorrow. If the squats don't kill me, I'll consider it a success and continue on again.

[Atavis]

Tuesday 07-24-07

Macros:
grams cals %total
Total: 2524
Fat: 170 1533 62%
Carbs: 26 87 3%
Fiber: 4 0 0%
Protein: 216 865 35%

Wednesday morning weight: 229lbs

Still some pain but I am still planning a workout tonight.

[Atavis]

Wednesday 07-25-07

Macros:
grams cals %total
Total: 2003
Fat: 127 1145 59%
Carbs: 25 80 4%
Fiber: 5 0 0%
Protein: 181 722 37%

Workout:
Squats 3x5 with crappy weight, but I did em
Bench Press 3x5

Could have been better, but I was able to workout. I have some lingering pain today, but it's very tolerable. Seems like the healing process is going to resemble that of a broken bone. LONG.

Another thing, it amazes me just how many movements end up connecting back to the tailbone. Seems like damn near everthing does in some form or another. lol.

[Atavis]

Thrusday 07-26-07

Macros:
grams cals %total
Total: 2329
Fat: 140 1262 56%
Sat: 43 391 17%
Poly: 35 314 14%
Mono: 45 401 18%
Carbs: 24 71 3%
Fiber: 6 0 0%
Protein: 235 941 41%


Friday 07-27-07

Macros:
grams cals %total
Total: 2274
Fat: 147 1327 60%
Sat: 47 421 19%
Poly: 35 319 14%
Mono: 52 470 21%
Carbs: 150 532 24%
Fiber: 17 0 0%
Protein: 90 360 16%

Workout: Skipped. I hope this will stop soon. No...this WILL stop soon. I need to start progressing on the weights again. :(


Saturday 07-28-07

Macros:
grams cals %total
Total: 3099
Fat: 132 1186 39%
Sat: 51 462 15%
Poly: 19 167 5%
Mono: 46 417 14%
Carbs: 205 747 25%
Fiber: 18 0 0%
Protein: 192 770 25%
Alcohol: 48 336 11%

Yes. Yes I DID have beer. Two 22 oz Guinesses to be frank...and I enjoyed every delectable sip! :)


Sunday 07-29-07

Macros:
grams cals %total
Total: 2475
Fat: 138 1240 51%
Sat: 59 527 22%
Poly: 15 137 6%
Mono: 46 416 17%
Carbs: 41 140 6%
Fiber: 6 0 0%
Protein: 264 1055 43%

[Atavis]

Monday 07-30-07

Macros:
grams cals %total
Total: 3486
Fat: 204 1833 54%
Sat: 73 656 19%
Poly: 47 425 12%
Mono: 61 550 16%
Carbs: 69 253 7%
Fiber: 6 0 0%
Protein: 333 1330 39%


Tuesday 07-31-07

Macros:
grams cals %total
Total: 1618
Fat: 72 649 41%
Sat: 24 215 14%
Poly: 19 175 11%
Mono: 20 184 12%
Carbs: 41 130 8%
Fiber: 9 0 0%
Protein: 196 786 50%
Alcohol: 0 0 0%


Wednesday 08-01-07

Macros:
grams cals %total
Total: 3484
Fat: 218 1960 57%
Sat: 102 914 27%
Poly: 11 97 3%
Mono: 77 692 20%
Carbs: 33 108 3%
Fiber: 5 0 0%
Protein: 345 1378 40%


Workout:
Squats 3x5
Military Press 3x5
Bent Rows 3x5

So I was able to workout again and even able to put some weight on the squats too. Now, I wasn't able to sit after and I ended up laying down anytime i wasn't standing for the rest of the night but I was able to do them. It was a good day. :)

Also, I know, some people are going to look at the calorie count and protein count and gag. However, I am still in ketosis today (Thursday) and my weight was 229 last night before i went to bed. :p

[Atavis]

Thursday 08-02-07

Macros:
grams cals %total
Total: 3012
Fat: 178 1602 55%
Sat: 67 601 20%
Poly: 25 229 8%
Mono: 64 575 20%
Carbs: 44 117 4%
Fiber: 14 0 0%
Protein: 304 1215 41%

I'm sore. It's almost all musclethough. Just the hamstrings and glutes are hurtin, so I'm feeling good about things. If I can start adding weight to the squats again, I am going to start pushing a short bulk cycle. Although that was probaly apparant by the caloric intake. :)

[Atavis]

Yeah yeah, I've been a lazy ass on the posting. Everything else is going fine though.

Friday 08-03-07

Macros:
grams cals %total
Total: 3851
Fat: 136 1228 33%
Sat: 62 560 15%
Poly: 16 146 4%
Mono: 42 382 10%
Carbs: 377 1422 38%
Fiber: 22 0 0%
Protein: 280 1120 30%

Workout:
Squats 3x10
Bench Press 3x10
Deadlifts 1x10


Saturday 8-4-2007

Macros:
grams cals %total
Total: 2028
Fat: 114 1030 51%
Sat: 40 360 18%
Poly: 24 215 11%
Mono: 43 391 20%
Carbs: 172 652 33%
Fiber: 9 0 0%
Protein: 80 320 16%


Sunday 8-5-2007

Macros:
grams cals %total
Total: 2863
Fat: 87 782 28%
Sat: 21 191 7%
Poly: 25 228 8%
Mono: 31 278 10%
Carbs: 318 1193 43%
Fiber: 20 0 0%
Protein: 193 772 28%


Monday 8-6-2007

Macros:
grams cals %total
Total: 1587
Fat: 88 791 50%
Sat: 33 298 19%
Poly: 22 194 12%
Mono: 23 208 13%
Carbs: 24 80 5%
Fiber: 4 0 0%
Protein: 174 696 44%

Workout:
Squats 3x5
Military Press 3x5
Bent Rows 3x5


Tuesday 8-7-2007

Macros:
grams cals %total
Total: 3171
Fat: 254 2283 72%
Sat: 132 1184 37%
Poly: 14 123 4%
Mono: 84 757 24%
Carbs: 23 91 3%
Fiber: 0 0 0%
Protein: 198 792 25%


Wednesday 8-8-2007

Macros:
grams cals %total
Total: 3571
Fat: 221 1990 56%
Sat: 88 794 23%
Poly: 35 316 9%
Mono: 72 647 18%
Carbs: 58 194 6%
Fiber: 9 0 0%
Protein: 335 1339 38%

Workout:
Squats 3x5
Bench Press 3x5
Deadlifts 1x5


Thursday 8-9-2007

Macros:
grams cals %total
Total: 2136
Fat: 120 1084 52%
Sat: 46 410 20%
Poly: 10 94 5%
Mono: 48 429 21%
Carbs: 16 57 3%
Fiber: 1 0 0%
Protein: 232 929 45%


Friday 8-10-2007

Macros:
grams cals %total
Total: 3844
Fat: 183 1644 43%
Sat: 78 702 19%
Poly: 20 181 5%
Mono: 67 600 16%
Carbs: 266 1019 27%
Fiber: 11 0 0%
Protein: 282 1128 30%

Workout:
Squats 3x10
Military Press 3x10
Bent Rows 3x10
Curls 2x10
Chins 1x10


Saturday 8-11-2007

Macros:
grams cals %total
Total: 3449
Fat: 123 1105 32%
Sat: 41 366 11%
Poly: 23 204 6%
Mono: 46 418 12%
Carbs: 416 1587 46%
Fiber: 20 0 0%
Protein: 184 735 21%


Sunday 8-12-2007

Macros:
grams cals %total
Total: 4386
Fat: 243 2187 51%
Sat: 69 623 14%
Poly: 55 496 12%
Mono: 100 900 21%
Carbs: 313 1172 27%
Fiber: 20 0 0%
Protein: 237 946 22%

Had cake for my little girl's 5th b-day. :)


As everyone can see, I am starting on a bulking phase. Re-comping is great, but every now and then you gotta shake things up. Plus, adding some muscle helps on the mental front too. So, I've started ramping up the calories and I've upped the reps on Friday workouts.

The basic plan is as follows:

Diet:
TCD with 2600-3300 kcal per day
1-1.5 day of carb up at 3000-4000 kcal

Daily Macros:
Protein: 1-2gr/lb lean mass = 200-350 gr /day
Fat: 40-50% ratio minimum
Carbs: 30-40 gr + PWO shake and meal

Pre-WO: 15-30 gr carbs with protein allowed if needed for fatigue.
Post-WO Shake: Within 1st few minutes, up to 15-30 gr dextrose. About 10 minutes later, follow with 84 gr whey.
Post-WO Meal: One 40/30/30 protein/carb/fat profile meal is allowed before going back to the standard keto meal plan.

Non-Workout days: Maintain a standard keto meal plan with 20-40 gr/day in carbs.
Workout days: Same as non-worout days except with workout nutrition included.
Refeed: 1-1.5 day carb-up with moderate 10-20% kcal increase.

Workout:
Workout a: Squat, Bench, Deadlift
Workout b: Squat, Seated Military, Bent Rows, Chin-ups

Monday: 3x5 (strength)
Wednesday: 3x5 (strength)
Friday: 3x10 (hypertrophy)

[Atavis]

Yes, it's another week bundled into one post. I guess it's a habit now. lol.

Monday 8-13-07

Macros:
grams cals %total
Total: 3431
Fat: 210 1887 56%
Sat: 76 682 20%
Poly: 29 261 8%
Mono: 78 699 21%
Carbs: 41 141 4%
Fiber: 6 0 0%
Protein: 334 1337 40%


Tuesday 08-14-07

Macros:
grams cals %total
Total: 3754
Fat: 222 1995 54%
Sat: 81 727 20%
Poly: 29 262 7%
Mono: 85 768 21%
Carbs: 38 127 3%
Fiber: 6 0 0%
Protein: 390 1558 42%
Alcohol: 0 0 0%


Wednesday 08-15-07

Macros:
grams cals %total
Total: 3154
Fat: 167 1504 48%
Sat: 52 464 15%
Poly: 40 364 12%
Mono: 52 472 15%
Carbs: 58 205 7%
Fiber: 7 0 0%
Protein: 352 1406 45%
Alcohol: 0 0 0%


Thursday 8-16-07

Macros:
grams cals %total
Total: 3323
Fat: 196 1767 54%
Sat: 78 701 21%
Poly: 24 220 7%
Mono: 69 624 19%
Carbs: 42 147 4%
Fiber: 6 0 0%
Protein: 340 1359 42%


Friday 8-17-07

Macros:
grams cals %total
Total: 3639
Fat: 177 1597 48%
Sat: 39 353 11%
Poly: 7 60 2%
Mono: 20 184 6%
Carbs: 127 509 15%
Fiber: 0 0 0%
Protein: 306 1224 37%


Saturday 8-18-07

Macros:
grams cals %total
Total: 4530
Fat: 195 1756 42%
Sat: 34 302 7%
Poly: 14 127 3%
Mono: 35 311 7%
Carbs: 282 1110 27%
Fiber: 5 0 0%
Protein: 328 1313 31%


Sunday 8-19-07

Macros:
grams cals %total
Total: 3137
Fat: 157 1415 47%
Sat: 48 434 14%
Poly: 29 260 9%
Mono: 60 539 18%
Carbs: 126 462 15%
Fiber: 11 0 0%
Protein: 290 1161 38%


Monday 8-20-07

Macros:
grams cals %total
Total: 3670
Fat: 195 1752 48%
Sat: 66 594 16%
Poly: 46 413 11%
Mono: 60 543 15%
Carbs: 59 218 6%
Fiber: 5 0 0%
Protein: 411 1645 46%


Tuesday 8-21-07

Macros:
grams cals %total
Total: 3361
Fat: 229 2058 61%
Sat: 102 917 27%
Poly: 29 264 8%
Mono: 76 686 20%
Carbs: 141 538 16%
Fiber: 7 0 0%
Protein: 191 763 23%

Out of town day. Had to travel for business and it messud up my eating for the day. Lunch was in a cloistered room full of sub sandwiches, it was eat it or starve. :(


Wednesday 8-22-08

Macros:
grams cals %total
Total: 3374
Fat: 178 1598 48%
Sat: 68 609 18%
Poly: 12 108 3%
Mono: 69 618 19%
Carbs: 54 180 5%
Fiber: 9 0 0%
Protein: 380 1520 46%


Workouts:
I'll just gloss over the workouts and say that they are going great. I'm continuing to add weight every session and I haven't missed one since the bulking process started.

Weight:
I've seen some interesting things here. When I started back up on keto and was more concerned with re-composition I started to used creatine; ethyl ester and di-creatine malate, etc but no monohydrate. Of course, I saw a significant weight increase due to re-noob gains. Then I went on vacation and stopped supplimenting with any creatine. My weight remained nearly the same!

On the weekend of 8-4-07 I started creatine supplimentation again and saw the same increase in weight that I had weeks before (up to 237lbs) even though I am not using monohydrate which is the form that usually results in bloat and increased water weight. Then after weekends carb-up I saw a 1 lb increase (238 lbs). Small moderate increase for the week. :)

http://img401.imageshack.us/img401/8581/weight070823nc9.png