VegasTiger's KETO Cowboy Journal -=;:._(o.O)_.:;=-

[VegasTiger]

Alrighty guys heres the Gig. I was on a 40/40/20 Diet for the last 2 weeks. I droped my BF% from 18.8 to 17.4 and lost 4 lbs. Pretty stoked on my results.

Now is time for Ketosis, I have heard alot of good things on this diet and learned more than you can imagine on how the body's metabolism works.

Ive got the Meal Plan Down:

MEAL PLAN FOR KETO

Meal 1 5:30am
1 Whole Egg - Hard Boiled
70g of Chicken Breast (Boiled)
1 Tsp of Flax Oil
1 Tsp of Flax Oil

Meal2 8:30am
1 Tsp of Flax Oil
1 Tsp of Flax Oil
Pro Complex Protein Shake

Meal3 11:30am
1/4 Cup of Walnuts
1 Tsp of Flax Oil
1 Tsp of Flax Oil
Small Salad

Meal 4 2:30pm
70g of Chicken Breast (Boiled)
1 Tsp of Flax Oil
1 Tsp of Flax Oil

Meal 5 5:30pm
56g of Sirloin Steak
1 Whole Egg - Hard Boiled
1/2 Cup of Fresh Broccoli
1 Tsp of Flax Oil

Meal 6 8:30pm
1 Tsp of Flax Oil
1/4 Cup of Cottage Cheese
Isopure Protien Drink
1 Whole Egg - Hard Boiled

Totals (Macro)
Fat 68% @ 182g
Protien 30% @ 179.5g
Carbs 2% @ 13.5g

:D :D :D Much Love to EVERYONE who helped me get this diet down...I love yall man! :D :D :D

http://forum.bodybuilding.com/showthread.php?t=2995801
^^^Go here if you want to find out some good info on the beginner KETO Diet!

[The Director]

if you lost that much weight on 40/40/20, why change diets? you were doing great.

[VegasTiger]

if you lost that much weight on 40/40/20, why change diets? you were doing great.


The amount of cardio I do was a little excessive. I would burn roughly 800-900 Cals every day, in a 1.5Hour LONG Low itensity cardio workout that I split into 2 sessions. (Lunch and Evening)

PROBLEM 1 = I work 60+ Hours a week and Travel ALOT

PROBLEM 2 = I have a Pregnant Wife who is getting farther along, and needs my help around the house...

PROBLEM 3 = Once my 2 week mark hit, I knew the "newbie" gains were over...and I would more than likley begin to plateau...burning more muscle and hindering my gains.

ANSWER: The keto diet will accomplish these results (if not better), while greatly preserving my muscle and giving me more time to fix PROBLEM 1 & 2

I plan to Hybrid my keto diet by adding more protein and eventually going back to my 60/20/20 Bulk diet once the BF% is at my 9% goal. (Hoping this is by September-October)

[The Director]

good luck..ill be watching.

[VegasTiger]

good luck..ill be watching.

:D :D I appreciate your support man! :D :D

[VegasTiger]

YeeeHAW! This day went awsome!

I am on day two and excited that I'm not feeling sluggish from the metabolism change. I actually had quite an energy boost in the gym.

Did Back workouts today w/ 45 mins of Low intensity cardio. (1/2 on Tread, and 1/2 on Eliptical) 550 Cals Burned

:D :D :D Man, I felt one hell of a pump as well. I also changed my diet a little, to provide me with more meat and more to eat. :D :D :D

Meal 1 5:30am
1 Whole Egg - Hard Boiled
70g of Chicken Breast (Boiled)
1 Tsp of Flax Oil
1 Tsp of Flax Oil

Meal2 8:30am
1 Tsp of Flax Oil
1 Tsp of Flax Oil
6 Gulf Shrimp

Meal3 11:30am [Pre Work Out]
56g of Sirloin Steak
1 Tsp of Flax Oil
1 Tsp of Flax Oil
90g of Spicy Guacamole

Meal 4 2:30pm [Post Work Out]
56g of Sirloin Steak
2tbsp of Ranch Dressing
1 Whole Egg - Hard Boiled
3 Gulf Shrimp

Meal 5 5:30pm
70g of Chicken Breast (Boiled)
1/2 Cup of Fresh Broccoli
1 Slice of Turkey Sandwich Meat
1 Slice of Cheese

Meal 6 8:30pm
1 Tsp of Flax Oil
1/4 Cup of Cottage Cheese
6 Gulf Shrimp
1 Whole Egg - Hard Boiled

Today's Macros
Fat 68% @ 152.5 g
Carb 3% @ 15.5 g
Protein 29% @ 144 g


-ENERGY: Good
-CARDIO: Good
-BRAIN FOG: Little...I Notice a small headache every now and then when i have to focus.
-DIGESTION: Good...eatin a little celery every now and then, or some broccli. Guacamole rocks for passin things through.
-STRENGTH: Good
-MIRROR: Hard to tell, too soon.

Headed back to the gym now to Jump in tha Jacuzzi!

[GuitarWeights]

hey man, hows your gym been since you switched over? I noticed when i first started originally, there was incredible keto headaches and i couldn't even finish the workout! After a while, you'll get in a comfort zone - and you'll be smashing records - post your workout routine too buddy :)

subscribes

[VegasTiger]

hey man, hows your gym been since you switched over? I noticed when i first started originally, there was incredible keto headaches and i couldn't even finish the workout! After a while, you'll get in a comfort zone - and you'll be smashing records - post your workout routine too buddy :)

subscribes

:D Will Do man...Yes Im really feeling the headache now after sitting in the Jacuzzi.

I will post my Routines starting tommorow...

:D Thanks for your support brother...ROCK N ROLL! :D

[daYDreAmErX]

Eat more veggies :cool:

[VegasTiger]

Eat more veggies :cool:

Ah so this is how you fix the headaches?

[daYDreAmErX]

Ah so this is how you fix the headaches?

More fat, more green veggies = more satisfied, less constipation (!), less headache for me

Try to get 6-7 servings/day.

[VegasTiger]

:D Nother good day for Mr.Vegas. I like this diet. Today was the first day I did Shoulders/Traps after the switch to keto. My energy was quite good, and I military pressed 30lbs over my norm workout set. (Must be my test supplements kicking in. FINALLY) :D

=======================================
Workout Routine
Summary: 16 Sets - 70 Minutes
LIT Cardio: 1 Hour - 565 Cals

SHOULDERS:
Seated Military Shoulder Press (Hammerstrength)
1 x 140lbs 10Reps
1 x 160lbs 10Reps
2 x 180 10 Reps :D

Seated Side Lateral Raises (each arm)
1 x 25lbs 10Reps
2 x 20lbs 10Reps

Standing Front Cable Raises
1 x 30lbs
2 x 20lbs

TRAPS:
Standing Shoulder Shrug Sled(Hammerstrength)
1 x 110lbs 10Reps
1 x 130lbs 10Reps
1 x 160lbs 10Reps :D

Standing Dumbell Shrugs (each arm)
1 x 35lbs 10Reps
2 x 45lbs 10Reps
=======================================
NUTRITION & MEAL PLAN
Meal 1 5:30am
Whole Egg - Hard Boiled
70g of Chicken Breast (Boiled)
1 Tsp of Flax Oil
1 Tsp of Flax Oil

Meal2 8:30am
1 Tsp of Flax Oil
1 Tsp of Flax Oil
6 Gulf Shrimp
56g of Sirloin Steak
2tbsp of Ranch Dressing
2 Celery Sticks

Meal3 11:30am
1 Tsp of Flax Oil
1 Tsp of Flax Oil
1 Whole Egg - Hard Boiled
1 Tsp of Natty PB

Meal 4 2:30pm
6 oz. Sirloin Steak
1 Slice of Cheddar Chese
3 Gulf Shrimp
6 Gulf Shrimp
1 Tsp of Olive oil

Meal 5 5:30pm
1 Tsp of Flax Oil
1 Tsp of Flax Oil

Meal 6 8:30pm
1/4 Cup of Cottage Cheese

Fat 71% @ 180g
Carb 2% @ 12.5g
Protein 27% @ 153g
Total Calories: 2372.5
=======================================
DAILY SUMMARY
-ENERGY: Good
-CARDIO: Good
-BRAIN FOG: None. Mo Veggies = No Headache! Thanks Girl!
-DIGESTION: Good...eatin a little celery every now and then, or some broccli. Guacamole rocks for passin things through.
-STRENGTH: Good...better than yesterday
-MIRROR: Looked better, but still to early to say. (noticing vascularity in forarms a bit more)
=======================================
ROCKIN N ROLLIN BABY!

[curly-top318]

not to mention it tastes better




The amount of cardio I do was a little excessive. I would burn roughly 800-900 Cals every day, in a 1.5Hour LONG Low itensity cardio workout that I split into 2 sessions. (Lunch and Evening)

PROBLEM 1 = I work 60+ Hours a week and Travel ALOT

PROBLEM 2 = I have a Pregnant Wife who is getting farther along, and needs my help around the house...

PROBLEM 3 = Once my 2 week mark hit, I knew the "newbie" gains were over...and I would more than likley begin to plateau...burning more muscle and hindering my gains.

ANSWER: The keto diet will accomplish these results (if not better), while greatly preserving my muscle and giving me more time to fix PROBLEM 1 & 2

I plan to Hybrid my keto diet by adding more protein and eventually going back to my 60/20/20 Bulk diet once the BF% is at my 9% goal. (Hoping this is by September-October)

[curly-top318]

I found your log! Good. You are doing great! So you guys are having a baby!? Wow, how exciting. I have a couple a kids meself...

My baby girl Sydney is going to be 2 on june 22nd and my boy Daimion is 10. I also have a stepson Taurian who is 13...They drive me nuts but I love them...

How's the energy level?

[VegasTiger]

I found your log! Good. You are doing great! So you guys are having a baby!? Wow, how exciting. I have a couple a kids meself...

My baby girl Sydney is going to be 2 on june 22nd and my boy Daimion is 10. I also have a stepson Taurian who is 13...They drive me nuts but I love them...

How's the energy level?

Outstanding actually...it's kinda like a melow energy. My workouts are pretty good so far as well.

Tell the kiddo's hello for me...I hope they arent too difficult! LoL...We find out our baby's sex next tuesday. WOO!

[VegasTiger]

Today was leg day...and Glycogen is depleted...nuff said. :mad:
On a good note...I did break some personal records, and recieved my keto test strips today. Says I am in ketosis. WooT!:D
=======================================
Workout Routine
Summary: 19 Sets - 45 Minutes
LIT Cardio: 1.25 Hour - 640 Cals

LEGS:
Cybex Leg Press
1 x 210lbs 10Reps
1 x 280lbs 10Reps
1 x 300lbs 10Reps
1 x 360lbs 10Reps I couldn't believe I pressed 8 Plates DUDE!

Seated Leg Extensions (Quads)
1 x 100lbs 10Reps
1 x 115lbs 10Reps
1 x 130lbs 10Reps Nother personal record! :D
1 x 115lbs 10Reps

Seated Hammy Leg Curls
1 x 90lbs
2 x 100lbs
1 x 115lbs

CALVES:
Seated Bent Knee Calf Raises (Hammerstrength)
1 x 60lbs 10Reps
1 x 85lbs 10Reps
2 x 105lbs 10Reps

Seated Straight Leg Calf Press
1 x 150lbs 10Reps
1 x 185lbs 10Reps
1 x 215lbs 10Reps
1 x 250lbs 9Reps Failed on Last Rep


=======================================
NUTRITION & MEAL PLAN

Meal 1 9:30am
1 Whole Egg - Hard Boiled
70g of Chicken Breast (Boiled)
1 Tsp of Flax Oil
1 Tsp of Flax Oil
1 Celery Stick

Meal2 11:30am
1 Tsp of Flax Oil
1 Tsp of Flax Oil
56g of Sirloin Steak
2 Celery Sticks

Meal3 2:00pm
1 Tsp of Flax Oil
1 Tsp of Flax Oil
1 Whole Egg - Hard Boiled
1 Tsp of Natty PB
1/2 cup of Broccli

Meal 4 3:30pm
70g of Chicken Breast (Boiled)
1 Whole Egg - Hard Boiled
70g of Chicken Breast (Boiled)
1 Tsp of Flax Oil

Meal 5 5:30pm
70g of Chicken Breast (Boiled)
1 Tsp of Flax Oil
56g of Sirloin Steak
1 Slice of Cheddar Chese

Meal 6 7:30pm
1 Whole Egg - Hard Boiled
70g of Chicken Breast (Boiled)
70g of Chicken Breast (Boiled)
1 Slice of Cheddar Chese

Meal 7 9:30pm
1/4 Cup of Cottage Cheese
56g of Sirloin Steak

Fat 64% @ 178.5g
Carb 2% @ 14.5g
Protein 34% @ 212.5g
Total Calories: 2711
=======================================
DAILY SUMMARY
-ENERGY: Good
-CARDIO: Good...body started aching bad towards the end. I think its the depletion of glycogen...but a good thing none the less.
-BRAIN FOG: Little bit of a Head Ache at the end of workout.
-DIGESTION: Good
-STRENGTH: Good...broke personal records today for legs.
-MIRROR: noticing vascularity in forarms a bit more, and 2 pack starting to form in stomach.. WOO! ;)
=======================================

[curly-top318]

Great log! You have so much info in yours...Are you excited about finding out the sex of the baby? Are you secretly hoping for one or the other? Well, one thing is for sure, baby will be so proud of his/her poppa, cause you are kickin ass and taking names! Good for you, you got this all figured out and I'm sure you will progress nicely..keep up the good work. Curly's got her eye on ya!

[VegasTiger]

Great log! You have so much info in yours...Are you excited about finding out the sex of the baby?
You betcha...June 12th at 4pm...SOO EXCITED!


Are you secretly hoping for one or the other? Not really, I feel that as long as the fingers and toes add up...I can handle whats coming. I would like a little hurcules running around...but I have also always dreamed of having a little girl. So either way is a winner for me.:D


Well, one thing is for sure, baby will be so proud of his/her poppa, cause you are kickin ass and taking names! Good for you, you got this all figured out and I'm sure you will progress nicely..keep up the good work. Curly's got her eye on ya!

Thanks alot Curly, I couldn't do this without your blessings!

[curly-top318]

no problem babes...
Little girls are the best, my Syd's daddy was so confused about having a girl, he wasn't sure what he was going to do, but let me tell you, she has him and everyone in the family wrapped around her little finger...
If he plays golf, she picks up a club and tries to play too..
If he jumps on his skateboard, she jumps on her little board and tries to skate too.(good balance for 2 years old:) )
If he is washing the car, she grabs a rag and tries to wash it as well...
she is a little nut...she takes right after Darrell and the boys...she will be a little extreme sports nut...Daddy's already talking about getting her a little snowboard for the winter...Girls are different. Boys give me grey hairs..my son and step son are fearless. Tree climbing, crashing bikes, drop ins and all sorts of tricks at the skate park...they drive me nuts, but it looks like Syndey is going to do the same thing.. You guys have any names in mind??
Tara is nice for a girl :) ;)

[VegasTiger]

Today was a long day, considering my boss made me be camera boy all day. I took out my frustrations on my biceps..and I had no idea i had that many sets in me. LoL
=======================================
Workout Routine
Summary: 16 Sets - 50 Minutes
LIT Cardio: 1.0 Hour - 535 Cals

BICEPS:
Standing Alternating Hammer Curls
1 x 25lbs 10Reps
2 x 35lbs 10Reps
1 x 30lbs 10Reps
2 x 40lbs 10Reps

Standing Barbel Curls (wide grip)
2 x 65lbs 10Reps
2 x 55lbs 10Reps

Sidways Seated Preacher Dumbel Curls
1 x 20lbs (Each arm) 10 Reps
1 x 25lbs (Each arm) 10 Reps
1 x 30lbs (Each arm) 10 Reps
1 x 35lbs(Each arm) 8 Reps

Standing Cable Curls
1 x 47.5lbs 10Reps
1 x 55lbs 10Reps

=======================================
NUTRITION & MEAL PLAN

Meal 1 10:30am
1 Whole Egg - Hard Boiled
70g of Chicken Breast (Boiled)
1 Tsp of Flax Oil
1 Tsp of Flax Oil
1 Celery Stick

Meal2 1:00pm
1 Tsp of Flax Oil
1 Tsp of Natty PB
56g of Sirloin Steak
2 Celery Sticks

Meal3 2:30pm
1 Tsp of Flax Oil
1 Whole Egg - Hard Boiled
1 Tsp of Natty PB
1/2 cup of Broccli
70g of Chicken Breast (Boiled)

Meal 4 3:30pm
70g of Chicken Breast (Boiled)
1Tsp of Olive oil
70g of Chicken Breast (Boiled)
1 Tsp of Flax Oil

Meal 5 5:30pm Pre-Workout
1/2 Cup of Broccli
1 Tsp of Flax Oil
56g of Sirloin Steak
1Tsp of Olive oil
1 Tsp of Natty PB
1 Slice of Cheddar Chese
1 Slice of Turkey

Meal 6 7:30pm Post Workout
1 Whole Egg - Hard Boiled
70g of Chicken Breast (Boiled)
1 Slice of Cheddar Chese

Meal 7 8:30pm
1/4 Cup of Cottage Cheese

Fat 68% @ 189.5g
Carb 3% @ 18.5g
Protein 29% @ 186g
Total Calories: 2720.5
=======================================
DAILY SUMMARY
-ENERGY: Good
-CARDIO: Muscles started burning at end of tread walk.
-BRAIN FOG: None.
-DIGESTION: Good
-STRENGTH: Good...Did a SUPER SET for my Bi's :D:D .
-MIRROR: Veins are a poping! My pump today was killer...I spent 20 mins flexing. Havent done this since I was at my prime a while back. :cool:
=======================================

[GuitarWeights]

good work man. I had a killer keto headache last night. woke up, sweating, hot, almost through up, but though to myself "if i throw up - there goes my macros" LOL..

when do your headaches frequently occur?

and ps, keep those workouts short, intense, anything over 60 minutes is ... well, your body drops off significantly.

plan it out just like ur days meals and keep hittin dem blues!

[Atavis]

That's quite an impressive bit of bicep work.

[VegasTiger]

I am sick. I havent been able to eat all day due to explosive bowels. I ate some bad meat or something.
=================================
Workout Routine - OFF DAY
Summary: 0 Sets - 0 Minutes
LIT Cardio: 35 Minutes - 300 Cals

=======================================
NUTRITION & MEAL PLAN

Meal 1 10:30am
1 Whole Egg - Hard Boiled
1 Tsp of Flax Oil
1 Tsp of Flax Oil
56g of Sirloin Steak

Meal2 1:00pm
NONE

Meal3 2:30pm
NONE

Meal 4 3:30pm
1 Tsp of Olive Oil

Meal 5 5:30pm Pre-Workout
NONE

Meal 6 7:30pm Post Workout
1 56g of Sirlion Steak
5 Tsp of Guacamole
1 Slice of Ham
1 Slice of Cheese

Meal 7 8:30pm
None

DONT WANT TO ADD TOTALS!!
=======================================
DAILY SUMMARY
-ENERGY: Fatigued
-CARDIO: Barely got through 35mins, before running to restroom.
-BRAIN FOG: None.
-DIGESTION: HORRIBLE! :mad:
-STRENGTH: WEAK :sad:
-MIRROR: Looks like I gained a crapload of waterweigt today...
=======================================
I tested my Keto this evening and the strip says negative...testing in morning to see if results change. :mad:

[VegasTiger]

Getting over the sickness, Had to fly to midland, texas for business...Diet will be a bit out of order but I tried to keep my macros..
=================================
Workout Routine - OFF DAY
Summary: 0 Sets - 0 Minutes
LIT Cardio: 0 Minutes - 0 Cals

=======================================
NUTRITION & MEAL PLAN

Meal 1 10:30am
1 Whole Egg - Hard Boiled
56g of Sirloin Steak

Meal2 1:00pm
NONE

Meal3 2:30pm
NONE

Meal 4 3:30pm
2 Beef Enchaladas
1/2 Cup of Spinach

Meal 5 5:30pm
1 Taco Salad w/o Tortilla shell
1 Hamburger w/o bun

Meal 6 7:30pm Post Workout
NONE

Meal 7 8:30pm
56g of Sirlion Steak
1 Tsp of Olive Oil
1/2 Cup of Cottage Cheese

Totals (Macro)
=======================================
DAILY SUMMARY
-ENERGY: Fair
-CARDIO: None, Was in Midland Texas for business.
-BRAIN FOG: very little.
-DIGESTION: A little better..
-STRENGTH: Had a pump throughout the day for some reason :sad:
-MIRROR: Water weight is subsiding.....
=======================================
I tested my Keto this morning and it says i am Lightly keto. :mad:

[VegasTiger]

I'm back guys sorry for the wait...I have had serious issues the last couple of days...But now I am back on track.

[MCEpidemic]

What's wrong with light keto? Anyways, great log here, and good luck getting back on the horse.

[Atavis]

Light KETO? You mean as in the amount of ketones that show on a stick?

If so, light is fine. You do not want it showing deep purple as that shows you are making a mistake or 2.

Typically, deep purple indicates that you are either over consuming calories in fat or that you are dehydrated. Both are bad and will slow down fatloss.

[VegasTiger]

Light KETO? You mean as in the amount of ketones that show on a stick?

If so, light is fine. You do not want it showing deep purple as that shows you are making a mistake or 2.

Typically, deep purple indicates that you are either over consuming calories in fat or that you are dehydrated. Both are bad and will slow down fatloss.

Thanks bro, I didn't realize this...so then my ketosis is still intact..good deal!! :D :D

[VegasTiger]

=======================================
Workout Routine
Summary: 19 Sets - 35 Minutes
LIT Cardio: 20mins - 150cals

TRICEPS:
Straight Bar Cable Pull Downs
1 x 47.5lbs 10Reps
2 x 67.5lbs 10Reps
1 x 80lbs 10Reps Getting stronger baby!

Split Rope Cable Spread Pulldowns
1 x 60lbs 10Reps
1 x 70lbs 10Reps
1 x 85lbs 10Reps :D

Standing Dumbel Tricep Overhead Extensions
2 x 25lbs 10 Reps (Each Arm)
1 x 30lbs 10 Reps (Each Arm)
1 x 30lbs 5 Reps (Each Arm) Failed on last set

CHEST:
Incline Press (Hammerstrength)
1 x 120lbs 10Reps
2 x 130lbs 10Reps
2 x 140lbs 8Reps Failed at 8th rep

Isolated Chest Press
1 x 80lbs 10Reps
1 x 95lbs 10Reps
1 x 105lbs 10Reps

Will Finish Chest Routine in Tonight's Workout
=======================================
NUTRITION & MEAL PLAN

Will be added tonight..

Totals will be added tonight
=======================================
DAILY SUMMARY
-ENERGY: Good...Started Thermos today.
-CARDIO: Good
-BRAIN FOG: Little bit of a Head Ache at the end of workout.
-DIGESTION: Good...Finally past my illness from bad meat.
-STRENGTH: Good...broke personal records today for Triceps...Starting a More HIIT routine with less rest btw sets to shorten time for workout. (PUMP WAS AWSOME)
-MIRROR: Water weight still hanging around.. good thing is that I can tell some of what I think is water weight is loose skin ;)
=======================================

[VegasTiger]

Guys...All I can Say..is DAMMN.

http://bodyspace.bodybuilding.com/img/11073382/progresspic/37717.jpg http://bodyspace.bodybuilding.com/img/11073382/progresspic/40164.jpg

This is Friggin Awsome...Tell me what yall think!

[Atavis]

Damn. Nice improvement. Keep with it. :)

[MCEpidemic]

Good work. What's the new bf%?

[VegasTiger]

Damn. Nice improvement. Keep with it. :)

Thanks brother...couldn't get through this without cha man! :D


Good work. What's the new bf%?

I'm gettig it tested on thursday, but I can today If you guys would like it today. I hope its 16.9% :eek: would be the best I have been in my life! :D

[VegasTiger]

Pretty good day...Glad it is Saturday and got to sleep in!
=======================================
Workout Routine
Summary: 21 Sets - 50 Minutes
LIT Cardio: 0.5 Hour - 230 Cals

BACK:
High Rows (HammerStrength)
1 x 120lbs 10Reps
1 x 140lbs 10Reps
1 x 160lbs 10Reps
1 x 190lbs 10Reps :D

Regular Rows (HammerStrength)
1 x 120lbs 10Reps
1 x 140lbs 10Reps
1 x 160lbs 10Reps
1 x 190lbs 10Reps :D

Seated Cable Rows
1 x 80lbs 10 Reps
1 x 90lbs 10 Reps
1 x 100lbs 10 Reps
1 x 110lbs 8 Reps

LATS:
Offset Widegrip Pull-ups
1 x 100lbs (Offset) 10Reps
1 x 90lbs (Offset) 10Reps
1 x 80lbs (Offset) 10Reps

Seated Lat Pulldowns (Nautilus)
1 x 140lbs 10Reps
2 x 190lbs 10Reps

Seated Lat Pulldowns (Cable)
1 x 80lbs 10Reps
2 x 90lbs 10Reps

=======================================
NUTRITION & MEAL PLAN

Meal 1 10:30am
56g of Sirloin Steak
3 Gulf Shrimp
6 Gulf Shrimp
1Tsp of Olive oil
45g of Guacamole

Meal2 1:00pm
1Tsp of Olive oil
1Tsp of Olive oil
56g of Sirloin Steak

Meal3 2:30pm
1 Tsp of Flax Oil
1 Tsp of Flax Oil
3 Gulf Shrimp

Meal 4 3:30pm
1 Tsp of Flax Oil
3 Gulf Shrimp

Meal 5 5:30pm - Pre Workout
56g of Sirloin Steak
1Tsp of Olive oil
6 Gulf Shrimp
45g of Guacamole

Meal 6 7:30pm
56g of Sirloin Steak
Celery
1Tsp of Olive oil

Meal 7 8:30pm
6 Gulf Shrimp
3 Gulf Shrimp

Fat 67% @ 141g
Carb 1% @ 5g
Protein 32% @ 149g

Total Calories: 1972
=======================================
DAILY SUMMARY
-ENERGY: Good
-CARDIO: Only got in 30min today.
-BRAIN FOG: None.
-DIGESTION: Good
-STRENGTH: My Back is Happy...Dude I am getting stronger and I can feel it. :D:D .
-MIRROR: I am starting to see more definition in my abs.SOO EXCITED. :D
=======================================

[VegasTiger]

Thought I would post this...I'm pretty stoked!

[VegasTiger]

Sunday...Pregnant wife...Missed church...END OF STORY. :(
=======================================
Workout Routine
Summary: 16 Sets - 35 Minutes
LIT Cardio: 0.5 Hour - 230 Cals

SHOULDERS:
Shoulder Press (HammerStrength)
1 x 120lbs 10Reps
1 x 140lbs 10Reps
1 x 160lbs 10Reps
1 x 190lbs 10Reps :D

Fowad Delt Raises (Dumbels)
1 x 30lbs 10Reps (Each Arm)
1 x 35lbs 10Reps (Each Arm)
1 x 40lbs 8Reps (Each Arm) :D

Seated Lateral Raises (Isolated)
1 x 80lbs 10 Reps
2 x 90lbs 10 Reps

TRAPS:
Standing Shrugs (HammerStrength)
1 x 205lbs (Offset) 10Reps
1 x 255lbs (Offset) 10Reps
1 x 305lbs (Offset) 10Reps :eek:

Standing Dumbel Shrugs
1 x 110lbs 10Reps
2 x 130lbs 10Reps

=======================================
NUTRITION & MEAL PLAN

Meal 1 10:30am
56g of Sirloin Steak
6 Gulf Shrimp
1Tsp of Olive oil
1Tsp of Olive oil

Meal2 1:00pm
1 Can of Jalapeno Vienna's

Meal3 2:30pm
1Tsp of Olive oil
1Tsp of Olive oil
2oz of Corned Beef
3 Gulf Shrimp
22.5g of Guacamole

Meal 4 5:30pm
56g of Sirloin Steak
1Tsp of Olive oil
3 Jalapeno Viennas
22.5g of Guacamole

Meal 5 7:30pm
1 Whole Egg - Hard Boiled
1 Slice of Cheddar Chese
35g of Chicken Breast (Boiled)

Fat 75% @ 161.5g
Carb 1% @ 6.5g
Protein 23% @ 112.5g
Total Calories: 1969
=======================================
DAILY SUMMARY
-ENERGY: Good
-CARDIO: Only got in 30min today.
-BRAIN FOG: None.
-DIGESTION: Good
-STRENGTH: I OWNED MY TRAPS. :eek:.
-MIRROR: Got some tanning done...really seeing some definition..not happy about the bottom of my abs..loose skin..Ick.
=======================================

[VegasTiger]

I have gone from 17.4 to 16.3% in 2 Weeks. :D

[VegasTiger]

So far I am doing good. I have had 2 Plates of Sushi, 5 Oreo's (I had to), 3 Samuel Adams, and I will be having Whole wheat Deer Spaghetti Tonight for dinner. I am at about 230g of carbs so far..

I think I will keep this carbup fairly small, since it is my first...just to be safe.

I was a heavy drinker, whiskey mainly, but I decided the only time i can drink now...is on my carb up days. I drink no more than 3 beers. :D

I will be refeeding every 15 days.

[MCEpidemic]

I have gone from 17.4 to 16.3% in 2 Weeks. :D

That's amazing! Great work dude.

[Atavis]

2 week re-feeds can be rough, but your results are very nice.

Good job.

[curly-top318]

Hey buddy! Good work! I'm proud. So did you find out if you're having a boy or a girl yet??

[GuitarWeights]

big fan of the blue buddy.

Hows things going and you got any questions ect about anything or u just pluggin along :)

[VegasTiger]

2 week re-feeds can be rough, but your results are very nice.

Good job.

Dude...1 Day refeed every 2 weeks.... :rolleyes:

[VegasTiger]

To my Astonishment, I will be the Daddy of a baby girl!



Layed off Keto for a couple weeks guys....I will be coming back soon.

Been Carb cycling for a bit...

Results keep coming though...I'll post em soon! ;)

[curly-top318]

nice to know you are alive!!! congrats Daddy! You will love having a little girl...you will be a great dad....NOW GET YOUR ASS BACK WITH THE PROGRAM!

[Krissypoo]

To my Astonishment, I will be the Daddy of a baby girl!

Congrats!

[adidamps2]

To my Astonishment, I will be the Daddy of a baby girl!



Layed off Keto for a couple weeks guys....I will be coming back soon.

Been Carb cycling for a bit...

Results keep coming though...I'll post em soon! ;)

will this be your 1st baby?
if so good luck.
and girls are lil angles (well atleast so far mine is, she's only 1)