Grease up to lean out???

[seb696]

Actually on day for of my keto diet now. Not sure if I'm in keto yet. There was a very slight pink tinge to the keto stick in one corner after my workout when I checked it so hopefully it's coming now (though I know many people say they're rubbish and it varies on how hydrated you are. I'll try again in the morning when I' a little more dehydrated).


I should have taken these measurements on Sunday but I lost my tape measure. So:

Starting weight 87kg
Todays Figures:

weight 85.5kg
Bodyfat 22.2%
Water 52.4%

Neck 16.5"
Chest 45"
Arms 16.25"
Forearms 13"
Belly button 35"
Thighs 23"
Calves 16"


Goal: Would love to get back down to 32" waist and lose 10% bodyfat. I'm not sure if this is possible as I don't seem to have a massive amount of fat around my waist, I have a larger waist structure than most. I was 72kg thaiboxing last time I had my waist that small and I don’t want to loose much muscle.

The supplements I'm going to be taking will be:

Standard supps:
Optimum Nutrition 100% whey
Animal Paks (multi)
Udo's choice Ultimate Oil blend

Weight Loss supps:
Designer Supplements Melting Point
USN's X'edra-Cut XT

Test support supps as just finishing the "Bad ass mass stack" by ****
****'s Restore (2 more weeks from today)

[seb696]

Breakfast 4 Eggs, 2 bacon middles, 2 mushrooms, 2 slices of cheese

Lunch Bag of mixed nuts

Pre Workout shake Reflex, Tri Matrix Evolution Trimatrix Evolution + 1.5 scoops of 100% whey (15g carbs, 40g protein)

Post Workout shake Growth matrix Growth Matrix + 100% whey (20g carbs, 40g protein)

Post Workout Meal Chicken & Cheese melt

Dinner 2 X Cumberland Sausages, 2 slices of edam

Night Time Meal 2 Scoops of ON Whey + 1 spoon of peanut butter

Grams Cals
Total: 2952
Fat: 166 1498 52%
Sat: 61 553 19%
Poly: 28 256 9%
Mono: 66 597 21%
Carbs: 77 277 10%
Fiber: 7 0 0%
Protein: 282 1127 39%
Alcohol: 0 0 0%

Summary, fat needs to be upped a little, carbs dropped a little and protein could drop a touch too.


Chest & triceps in the gym. Strong as ever. No noticeable reduction in performance. Bit moody rest of the day.

[seb696]

Breakfast 4 Eggs, 2 mushrooms, 2 slices of cheese a little cream

Lunch 8oz Sirloin Steak, cheese, mushrooms, mushroom and cream sauce.

Snack Bag of mixed nuts

Pre Workout shake Reflex, Tri Matrix Evolution Trimatrix Evolution 1 scoop (5g carbs)

Post Workout shake 100% whey 1 scoop + 10g dextrose (24g protein, 10g dextrose)

Dinner 2 X Cumberland Sausages, 2 slices of edam

Snack Chicken & Cheese melt


grams cals %total
Total: 2849
Fat: 185 1663 60%
Sat: 70 634 23%
Poly: 32 284 10%
Mono: 70 634 23%
Carbs: 45 143 5%
Fiber: 9 0 0%
Protein: 243 974 35%
Alcohol: 0 0 0%


Ratios look better today.

Cardio day today. Seemed fine.