Street Dog Looses 25 Lbs in 90 Days

[Street_Dog]

Over the past 7 years of having a sedentary job I have managed to gain 40 pounds of pure fat. This has always bothered me because I used be a great athlete and with the added weight my athletic skill has diminished. I have lifted off an on since high school some 12 -15 years. I never really stuck with it due to the fact that my workout partners kept quitting and I needed them for motivation.

One day I woke up and said enough is enough and decided to do something about it.
I have since then worked out for the last 3 months and even added cardio back into my routine. Cardio was always my missing link for fat loss. I thought I can loose fat by just eating less and lifting weights. Well I finally realize that I was wrong or at lease I couldn?t. Since starting cardio and lowering my calories I have lost about 5 pounds.

I decided to start a Keto diet due to the fact that I have read great reviews and success stories. The food is all the food I love to eat. I mean what?s better then steak and eggs. Since I am starting a new diet I figured I should log it to keep my self motivated and maybe help others along the way.

I do a full body workout every 3 days. 1 day on 2 days off. So the days of the week are not static. I workout at home so I have the flexibility to do so. I do 1-2 Hours of cardio on my off days.

I plan to run this log for a minimum of 90 days. I am aiming for 25 pounds of fat loss with a minimum of muscle loss. I am aiming for 1800-2200 calories per day. I plan to do a carb-up day every 12-16 days to align with my weight lifting day to maximize my carb-ups.

Starting Stats: 7/23/2007
Weight 235 lbs
Waist 44 inches
Body Fat 22%

[Street_Dog]

Day 1

Workout B 3x6

Squat 175,185,195
Incline Bench 165,175,180
Calf Raise Skipped
Hamstring Curls 95,95,95
Upright Rows 110,115,115
Lat Pull Downs 110,115,115
Tricept Pull Downs 75,75,75
Cable Rows 120,130,140
Barbell Curls 90,90,90


Calories Eaten Today
grams cals %total
Total: 2231
Fat: 150 1348 62%
Sat: 54 484 22%
Poly: 8 76 3%
Mono: 39 353 16%
Carbs: 54 158 7%
Fiber: 15 0 0%
Protein: 170 680 31%

[Street_Dog]

Day 2

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 1975
Fat: 118 1062 58%
Sat: 27 245 13%
Poly: 6 54 3%
Mono: 31 275 15%
Carbs: 44 107 6%
Fiber: 17 0 0%
Protein: 168 672 36%

[Cerrav]

Curious, what are you doing for your 1 hr of cardio? I loooathe cardio.

[Street_Dog]

Curious, what are you doing for your 1 hr of cardio? I loooathe cardio.

I Play xBox 360 NCAA Football 2008 while I jump on my rebounder or walk/job on my elliptical. I hate cardio also so I have to bribe myself by playing video games:)

[Cerrav]

I Play xBox 360 NCAA Football 2008 while I jump on my rebounder or walk/job on my elliptical. I hate cardio also so I have to bribe myself by playing video games:)

Ha! That's awesome. Maybe I can bring my DS to the gym and try that.

[Street_Dog]

Day 3

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2118
Fat: 150 1348 65%
Sat: 43 390 19%
Poly: 9 83 4%
Mono: 47 423 21%
Carbs: 49 120 6%
Fiber: 19 0 0%
Protein: 148 591 29%

[Street_Dog]

Day 4

Went to the fair so I missed out on my lift day.
I will lift in the morning before work.
So I will post tomorrow before bed.


Calories Eaten Today
grams cals %total
Total: 2439
Fat: 174 1567 66%
Sat: 67 600 25%
Poly: 11 99 4%
Mono: 35 312 13%
Carbs: 31 87 4%
Fiber: 9 0 0%
Protein: 183 733 31%

[Street_Dog]

Day 5

Squat 180,190,200
Bench 165,175,180
Calf Raise SKIPPED
Hamstring Curls 95,97.5,97.5
Military Press 110,115,120
Stiff Arm Lat Pull Downs 65,70,75
Chest Dips 3x6
Bent Over Rows 120,125,130
Chin Ups 3x6


2 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 2193
Fat: 149 1345 63%
Sat: 50 448 21%
Poly: 5 44 2%
Mono: 26 232 11%
Carbs: 44 105 5%
Fiber: 18 0 0%
Protein: 172 689 32%

[Street_Dog]

Day 6

2 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 2110
Fat: 143 1288 62%
Sat: 50 447 21%
Poly: 9 82 4%
Mono: 41 367 18%
Carbs: 37 97 5%
Fiber: 12 0 0%
Protein: 176 703 34%

[Street_Dog]

Day 7

1 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 2043
Fat: 114 1027 52%
Sat: 48 429 22%
Poly: 10 89 4%
Mono: 35 316 16%
Carbs: 7 27 1%
Fiber: 0 0 0%
Protein: 232 929 47%

[Street_Dog]

Day 8

Squat 185,195,205
Incline Bench 165,175,180
Hamstring Curls 97.5,97.5,97.5
Upright Rows 115,115,115
Lat Pull Downs 120,120,120
Chest Dips 3x6
Cable Rows 130,140,150
Chin Ups 3x6

1 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 2189
Fat: 143 1287 61%
Sat: 58 525 25%
Poly: 2 18 1%
Mono: 37 159 8%
Carbs: 37 101 5%
Fiber: 12 0 0%
Protein: 182 728 34%

[Street_Dog]

Day 9

1 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 2248
Fat: 160 1444 67%
Sat: 55 491 23%
Poly: 4 34 2%
Mono: 19 175 8%
Carbs: 37 72 3%
Fiber: 19 0 0%
Protein: 156 626 29%

[Street_Dog]

Progress Update 1 of 10

I am planning on doing these progress updates every 9 days so that will give me 10 updates over the 90 day cut.

I love this diet a lot. I love the food. I love the energy levels. I love the weight loss. I love the muscle gain. I can?t say enough about the keto diet but is it too early to tell? Only time will tell for sure but so far so good.

My daily energy has been great. My workouts have been good I am hopping as I progress to fat adaptation that my workouts will get better. I have not been hungry like other diets. I think the eggs in the morning are great fillers. I am thinking of adding in more eggs to my diet. I eat breakfast and I don?t even think about food for like 5 hours. I just don?t get the cravings like when I used to drink a protein shake in the morning with oats and a banana.

Well after 9 days of ketoing I have lost 4.5 lbs. I would have to say I am more then happy with that loss so far. That puts me ahead of schedule for reaching my 25 lbs or fat loss goal. I can see a difference in the mirror too. I look a lot leaner already its getting me excited for the future.

Starting Weight 235
Update 1 Weight 230.5

[Street_Dog]

Day 10

2 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 1858
Fat: 119 1074 60%
Sat: 44 395 22%
Poly: 1 8 0%
Mono: 6 53 3%
Carbs: 30 75 4%
Fiber: 11 0 0%
Protein: 162 647 36%

[Street_Dog]

Day 11

Squat 190,200,210
Bench 175,175,180
Hamstring Curls 97.5,97.5,97.5
Military Press 115,120,125
Stiff Arm Lat Pull Downs 70,75,80
Chest Dips 3x6
Bent Over Rows 125,130,135
Chin Ups 3x6


1 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 2234
Fat: 135 1217 57%
Sat: 48 435 20%
Poly: 1 12 1%
Mono: 11 96 4%
Carbs: 29 71 3%
Fiber: 11 0 0%
Protein: 213 851 40%

[Street_Dog]

Day 12

2 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 2364
Fat: 145 1301 57%
Sat: 53 481 21%
Poly: 1 12 1%
Mono: 10 88 4%
Carbs: 35 90 4%
Fiber: 13 0 0%
Protein: 219 877 39%

[Street_Dog]

Day 13

2 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 2448
Fat: 155 1397 59%
Sat: 67 605 25%
Poly: 2 30 1%
Mono: 18 158 7%
Carbs: 40 117 5%
Fiber: 11 0 0%
Protein: 217 866 36%

[Street_Dog]

Day 14

1 Hours Cardio


Calories Eaten Today
grams cals %total
Total: 2265
Fat: 134 1203 55%
Sat: 49 439 20%
Poly: 1 9 0%
Mono: 16 141 7%
Carbs: 22 58 3%
Fiber: 7 0 0%
Protein: 227 906 42%

[Street_Dog]

Day 15

I am switching up my routine some. I started a basketball league on Sundays
and want to make sure I don?t lift those days.
So I am going to a 6 days a week lifting with Sundays off.
I am also going to switch to 10 sets 3 reps.


Incline Bench 165
Pec Deck 140
Tricep Pulldowns 75
Abs Weighted


10 40-Yard Sprints


Calories Eaten Today
grams cals %total
Total: 2442
Fat: 151 1356 58%
Sat: 49 444 19%
Poly: 2 15 1%
Mono: 15 131 6%
Carbs: 17 39 2%
Fiber: 7 0 0%
Protein: 234 936 40%

[Street_Dog]

Day 16

Had to work early today so I took the day off.


Calories Eaten Today
grams cals %total
Total: 2393
Fat: 156 1405 62%
Sat: 49 440 19%
Poly: 2 19 1%
Mono: 17 156 7%
Carbs: 29 65 3%
Fiber: 13 0 0%
Protein: 201 803 35%

[Street_Dog]

Day 17

Yesterdays Workout

Squat 185
Calf Raise 285
Military Press 135


Todays Workout

Lat Pulldowns 140
Cable Rows 150
Curls 95
Hyperextensions



Calories Eaten Today
grams cals %total
Total: 2059
Fat: 121 1088 56%
Sat: 45 403 21%
Poly: 2 18 1%
Mono: 19 169 9%
Carbs: 8 24 1%
Fiber: 2 0 0%
Protein: 209 837 43%

[Street_Dog]

Day 18

Workout

Bench 185
Chest Dips BW
Triceps Pulldowns 75
Abs Weighted

1 Hour Cardio



Calories Eaten Today
grams cals %total
Total: 2065
Fat: 117 1057 54%
Sat: 41 373 19%
Poly: 2 14 1%
Mono: 14 122 6%
Carbs: 21 55 3%
Fiber: 7 0 0%
Protein: 213 854 43%

[Street_Dog]

Progress Update 2 of 10

Well I have to say I still love the Diet. I still love the foods and don?t get hunger cravings. My energy and strength are good. I am still increasing on all my lifts although I did change workout.

I am seeing a great change in my body looking in the mirror. I can see more definition in my arms and chest. My man boobs are almost gone. I have less fat around my stomach. I can?t wait for next weeks update.

-Starting 235
Update 1 230.5 Lost 4.5 lbs
Update 2 227.5 Lost 3 lbs
---Total Weight Lost 7.5 lbs

[Street_Dog]

Day 19

Workout

Deadlift 255
Calf Raise 305
Upright Rows 125


1 Hour Cardio



Calories Eaten Today
grams cals %total
Total: 2245
Fat: 139 1252 58%
Sat: 43 388 18%
Poly: 2 17 1%
Mono: 17 152 7%
Carbs: 24 52 2%
Fiber: 11 0 0%
Protein: 215 862 40%

[Street_Dog]

Day 20


2 Hours of Hiking


Carbup + Cheat Meal

Calories Eaten Today
grams cals %total
Total: 3695
Fat: 224 2012 55%
Sat: 86 771 21%
Poly: 10 88 2%
Mono: 20 177 5%
Carbs: 229 822 23%
Fiber: 24 0 0%
Protein: 200 798 22%

[Street_Dog]

Day 21


1 Hours Basketball Game



Calories Eaten Today
grams cals %total
Total: 2206
Fat: 150 1349 63%
Sat: 44 392 18%
Poly: 1 10 0%
Mono: 11 100 5%
Carbs: 25 59 3%
Fiber: 10 0 0%
Protein: 179 716 34%

[Street_Dog]

Day 22

Mondays Workout

Incline Bench 175
Peck Deck 150
Triceps Pulldowns 75
Abs Weighted



5 - 10 Yard Sprints
5 - 20 Yard Sprints
5 - 40 Yard Sprints




Calories Eaten Today
grams cals %total
Total: 2104
Fat: 122 1096 55%
Sat: 43 389 19%
Poly: 2 21 1%
Mono: 19 174 9%
Carbs: 23 57 3%
Fiber: 9 0 0%
Protein: 214 856 43%

[Street_Dog]

Day 23

Tuesdays Workout

Squat 205
Calf Raise 305
Military Press 135


1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2195
Fat: 137 1232 59%
Sat: 47 425 20%
Poly: 1 10 0%
Mono: 8 70 3%
Carbs: 34 87 4%
Fiber: 12 0 0%
Protein: 196 783 37%

[Nycapo]

great progress so far! keep it up, for my own help where r u gettin ur fats from

[Street_Dog]

Hey Nycapo thanks for the support.

If you follow this link you can see everything that I eat.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Mike%2EStreet

Most of my fat comes from steak, eggs, cheese, nuts

[Street_Dog]

Day 24

Wednesdays Workout

Lat Pulldowns 140
Cable Rows 150
Curls 95


1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2278
Fat: 151 1355 62%
Sat: 52 466 21%
Poly: 2 19 1%
Mono: 16 147 7%
Carbs: 32 81 4%
Fiber: 12 0 0%
Protein: 185 740 34%

[Street_Dog]

Day 25

Thursdays Workout

Bench 190
Chest Dips Body Weight
Triceps Pulldowns 80

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2336
Fat: 147 1321 58%
Sat: 55 495 22%
Poly: 2 21 1%
Mono: 18 160 7%
Carbs: 32 86 4%
Fiber: 10 0 0%
Protein: 214 854 38%

[Street_Dog]

Day 26


1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2167
Fat: 131 1178 57%
Sat: 58 523 25%
Poly: 2 21 1%
Mono: 13 114 6%
Carbs: 28 77 4%
Fiber: 9 0 0%
Protein: 205 821 40%

[Street_Dog]

Day 27

Fridays Workout

Deadlift 255
Calf Raise 255
Upright Rows 125


Saturdays Workout

Stiff Arm Pulldowns 85
Bent Over Rows 145
Chin Ups Body Weight


Calories Eaten Today
grams cals %total
Total: 1831
Fat: 122 1096 61%
Sat: 41 371 21%
Poly: 5 49 3%
Mono: 18 163 9%
Carbs: 60 202 11%
Fiber: 9 0 0%
Protein: 126 503 28%

[Street_Dog]

Progress Update 3 of 10

I Sabotaged myself some I had McDonalds one night and I didn?t hold back. I was doing so good until then but since then I have been back at it stronger then ever. I have been getting complements on my progress so far so I am happy with that.

One good thing is my lifts are still increasing and I feel great in the weight room. I feel strong and have a lot of energy. I have been doing my 5x3 for 2 weeks now in 2 more weeks I am going to do a 1 rep max to see how much I have gained.

-Starting 235
Update 1 230.5 Lost 4.5 lbs
Update 2 227.5 Lost 3 lbs
Update 3 227 Lost .5 lbs
---Total Weight Lost 8 lbs

[Street_Dog]

Day 28

1 Hour Basketball Game


Calories Eaten Today
grams cals %total
Total: 1995
Fat: 125 1124 59%
Sat: 54 482 25%
Poly: 2 15 1%
Mono: 15 138 7%
Carbs: 17 54 3%
Fiber: 3 0 0%
Protein: 183 734 38%

[Street_Dog]

Day 29

Monday Workout

Incline Bench 180
Chest Dips Body Weight
Triceps Pulldowns 80


1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 1862
Fat: 112 1005 56%
Sat: 30 271 15%
Poly: 1 8 0%
Mono: 8 70 4%
Carbs: 21 52 3%
Fiber: 9 0 0%
Protein: 182 728 41%

[Street_Dog]

Day 30

Tuesday Workout

Squat 225
Calf Raise 325
Military Press 140


Calories Eaten Today
grams cals %total
Total: 1914
Fat: 115 1038 57%
Sat: 37 333 18%
Poly: 1 12 1%
Mono: 11 96 5%
Carbs: 23 58 3%
Fiber: 8 0 0%
Protein: 183 730 40%

[Street_Dog]

Monthly Update 1 of 3

Well I have lost a good amount of weight. I can fit into my 36s again.
I even had to add another hole to my belt. I can't wait for next months update.

Here are some updated measurements

Starting
Weight 235 lbs
Waist 45 in
Body Fat 22%

After 1 Month
Weight 225 lbs
Waist 39 in
Body Fat 19%

Differences
Weight -10 lbs
Waist 6 in
Body Fat 3%

http://forum.bodybuilding.com/photo/data/500/medium/Before_After_Side1.jpg

[Street_Dog]

Day 31

Wednesdays Workout

Lat Pulldowns 140
Cable Rows 160
Curls 125 1 Rep Max

1 Hour Cardio

Calories Eaten Today
grams cals %total
Total: 2018
Fat: 128 1156 59%
Sat: 45 402 21%
Poly: 2 14 1%
Mono: 12 104 5%
Carbs: 27 67 3%
Fiber: 10 0 0%
Protein: 181 724 37%

[Street_Dog]

Day 32

Thursdays Workout

Bench 195
Chest Dips Body Weight
Triceps Pulldowns 80

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 1942
Fat: 138 1239 66%
Sat: 60 536 29%
Poly: 2 17 1%
Mono: 19 169 9%
Carbs: 22 73 4%
Fiber: 4 0 0%
Protein: 140 561 30%

[rob999]

Good work,
10 pounds in a month is nice, but 6 inches off your waist is very impressive, shows it is coming off the right place.

[Street_Dog]

Yea its been good so far. I cant wait to have to go buy some new pants size 34

[Street_Dog]

Day 33

Fridays Workout

Deadlift 265
Calf Raise 275
Upright Rows 130

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2035
Fat: 129 1157 59%
Sat: 45 407 21%
Poly: 1 13 1%
Mono: 11 95 5%
Carbs: 33 98 5%
Fiber: 9 0 0%
Protein: 179 714 36%

[Street_Dog]

Day 34

Saturdays Workout

Stiff Arm Pulldowns 85
Bent Over Rows 145
Chin Ups Body Weight


Calories Eaten Today
grams cals %total
Total: 2794
Fat: 216 1947 71%
Sat: 78 699 25%
Poly: 26 234 8%
Mono: 42 374 14%
Carbs: 56 187 7%
Fiber: 10 0 0%
Protein: 155 619 22%

[Street_Dog]

Day 35

1 Hour Basketball Game


Calories Eaten Today
grams cals %total
Total: 1824
Fat: 108 968 54%
Sat: 30 271 15%
Poly: 25 226 13
Mono: 28 248 14%
Carbs: 80 260 15%
Fiber: 15 0 0%
Protein: 137 549 31%

[Street_Dog]

Day 36

Combined Monday and Wednesdays workouts because
I plan on doing 1 Rep Maxes on Thursday and Friday

Monday & Wednesdays Workouts

Incline Bench 185
Chest Dips Body Weight
Triceps Pulldowns 85
Lat Pulldowns 140
Cable Rows 160
Curls 100

1 Hour Cardio

Calories Eaten Today
grams cals %total
Total: 1909
Fat: 124 1115 60%
Sat: 43 385 21%
Poly: 3 31 2%
Mono: 14 128 7%
Carbs: 27 73 4%
Fiber: 9 0 0%
Protein: 167 667 36%

[Street_Dog]

Progress Update 4 of 10

Monday - Friday the diet is rock solid. Weekend it always seems that something comes up that we are going out to eat once. I try to keep it mostly keto but it seems I am getting about 50g carbs on weekends compared to the 25 grams on weekdays. If I can control my weekends better the fat loss will improve.

My strength is still increasing so I can't complain. I have plenty of energy through the day. I am almost starting to enjoy cardio now. I can go and go and not think am I going to die yet.

Starting 235.0
---------------------------
Update 1 230.5 Lost 4.5 lbs
Update 2 227.5 Lost 3.0 lbs
Update 3 227.0 Lost 0.5 lbs
Update 4 224.0 Lost 3.0 lbs
---------------------------
---Total Weight Lost 11 lbs

[jked4life]

Hey man. I've been reviewing your fitday and journal. It looks like you've made a lot of progress so far. For the most part, your diet looks spot on, with the exception of the occasional cheat :p

The only recommendation I would make is to INCREASE your calorie intake. I'm seeing some discrepency between cals ingested and burned that look a bit extreme. Remember, even though Keto is muscle sparing, going too low on the cals can cause muscle loss.

The rule I use is I try to keep a 600- 1,000 cal a day deficit. How much I eat will depend on my activity level. If I lift, thats 500 more cals I get to eat. If I run for a half hour, I can eat about 500 more cals.

I know you want to cut fast, but I worry your cals are too low. Just a thought.

[Street_Dog]

Hey thanks for the comments I appreciate it. The main reason I lowered the cals was due to only loosing 1/2 pound between update 2 and 3. So I thought that maybe I needed too. I also have a very sedentary life M-F sit at a computer all day with a 2 hour train ride where I sit some more. I am planning on upping my cals slowly back to the 2200 range and see if I am still cutting at the rate I want.

[Wtf?]

I Play xBox 360 NCAA Football 2008 while I jump on my rebounder or walk/job on my elliptical. I hate cardio also so I have to bribe myself by playing video games:)

lol awesome what rebounder did you get? I paid $200 for the Needak one which is supposed to be the best and supposedly burns more calories than running. I blast the music and the stupid thing is actually fun. I do it while watching tv and when the boring commercials are on I turn the radio up louder and go crazy.

I got to try that video game thing... Last time I did that was on a tredmil and the static cling blew out my SNES controller. LOL

[Street_Dog]

lol awesome what rebounder did you get? I paid $200 for the Needak one which is supposed to be the best and supposedly burns more calories than running. I blast the music and the stupid thing is actually fun. I do it while watching tv and when the boring commercials are on I turn the radio up louder and go crazy.

I got to try that video game thing... Last time I did that was on a tredmil and the static cling blew out my SNES controller. LOL

I bought an urban rebounder. I love to jump on it while I play games. I even watched a movie or 2 while jumping. Its a great way to pass the time. Hope that wont happen to my controller did you have shoes on?

[Wtf?]

I bought an urban rebounder. I love to jump on it while I play games. I even watched a movie or 2 while jumping. Its a great way to pass the time. Hope that wont happen to my controller did you have shoes on?

Yeah. The tredmil was a static cling magnet anyway I guess from being in the dusty basement. I couldn't even touch the sides without getting shocked. It finally died and I'll go back to the gym for the good ellipticals before I bother buying a new one.

[Street_Dog]

Day 37

Squat 225
Calf Raise 325
Military Press 140

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2141
Fat: 136 1226 59%
Sat: 55 491 23%
Poly: 7 67 3%
Mono: 27 243 12%
Carbs: 36 111 5%
Fiber: 9 0 0%
Protein: 188 752 36%

[Street_Dog]

Day 38


Calories Eaten Today
grams cals %total
Total: 2232
Fat: 140 1260 58%
Sat: 46 414 19%
Poly: 1 10 0%
Mono: 9 79 4%
Carbs: 32 85 4%
Fiber: 1 0 0%
Protein: 203 810 38%

[Street_Dog]

Day 39


Calories Eaten Today
grams cals %total
Total: 2612
Fat: 141 1271 51%
Sat: 51 462 18%
Poly: 8 72 3%
Mono: 25 221 9%
Carbs: 63 225 9%
Fiber: 7 0 0%
Protein: 253 1013 40%

[Street_Dog]

Day 40

1 Rep Max Day

Squat 305 PR
Bench 235 PR
Bent Over Rows 180 PR


1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 1937
Fat: 114 1023 55%
Sat: 44 393 21%
Poly: 1 9 0%
Mono: 8 70 4%
Carbs: 22 65 4%
Fiber: 6 0 0%
Protein: 192 768 41%

[Street_Dog]

Day 41

1 Rep Max Day

Deadlift 355 PR
Military 175 PR
Curls 125 PR


1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2464
Fat: 176 1586 66%
Sat: 58 525 22%
Poly: 5 44 2%
Mono: 25 225 9%
Carbs: 17 48 2%
Fiber: 5 0 0%
Protein: 191 764 32%

[weezyfbaby]

keep it up man subbed nice work repped....

hey just thinking are you testing yourself to be in KETOSIS, b/c i find that when i test myself and it becomes postive then not only am i in a better mood, but now i can eat a little less fat and a little more protein. just a thought man KETOSTIX best thing known 2 ketoers...

[Street_Dog]

keep it up man subbed nice work repped....

Thank you!

[Street_Dog]

keep it up man subbed nice work repped....

hey just thinking are you testing yourself to be in KETOSIS, b/c i find that when i test myself and it becomes postive then not only am i in a better mood, but now i can eat a little less fat and a little more protein. just a thought man KETOSTIX best thing known 2 ketoers...

Yes I test my self about every week or two. It only has trace levels because I drink alot of water ever day 2 gallons or so. Yep I pee every 30-60 minutes.

[weezyfbaby]

Yes I test my self about every week or two. It only has trace levels because I drink alot of water ever day 2 gallons or so. Yep I pee every 30-60 minutes.

ohh well i need to drink more water i think i have enough though. I test between dark and trace so im happy, i was thinking bout stopping KETO but then i finally realized how awesome this diet is. I think it works so great b/c i focuss on gettin into ketosis as quickly as possible so i have to eat really strictly so prevents me from cheating....

[Street_Dog]

Day 42


1 Hour Basketball Game


Calories Eaten Today
grams cals %total
Total: 2110
Fat: 115 1032 51%
Sat: 42 374 18%
Poly: 4 32 2%
Mono: 17 153 8%
Carbs: 46 164 8%
Fiber: 5 0 0%
Protein: 209 837 41%

[Street_Dog]

Day 43

Started my new workout toady. I will be running it for 8 weeks
this will take me to the end of my cut.
I will then do 1 Rep Max again and compaire my gains.

Bench 10x3 185
Skull Crushers 5x5 80
Pec Dec 3x10 160
Tricep Pulldown 10x3 85
Chest Dips 3x10 Body Weight


1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2170
Fat: 138 1246 58%
Sat: 45 403 19%
Poly: 3 27 1%
Mono: 5 41 2%
Carbs: 54 169 8%
Fiber: 12 0 0%
Protein: 188 751 35%

[Street_Dog]

Day 44

Squats 10x3 225
Military 10x3 135
Calf Raises 3x10 305
Upright Rows 5x5 125
Leg Extensions 3x10 120
Rear Delt Rows 5x5 115


Calories Eaten Today
grams cals %total
Total: 2164
Fat: 155 1391 66%
Sat: 47 424 20%
Poly: 0 2 0%
Mono: 0 1 0%
Carbs: 36 105 5%
Fiber: 10 0 0%
Protein: 156 625 29%

[jked4life]

Congrats on the weight loss bro. New avatar makes you look a lot leaner...

[Street_Dog]

Congrats on the weight loss bro. New avatar makes you look a lot leaner...

Thanks allot man. The weight is coming off pretty easy. I wish I never let it get this bad but know that I know what I know it wont happen again.

[jked4life]

Thanks allot man. The weight is coming off pretty easy. I wish I never let it get this bad but know that I know what I know it wont happen again.

It happens. Trust me :cool:

I'm saying the same thing. How did I let it get like this, lol :(

[Street_Dog]

Day 45

Rack Pulls / Shrugs 5x5 215
Lat Pulldowns Wide 10x3 140
Barbell Row 10x3 145
Barbell Curls 10x3 100
Pullups 3x10 Bodyweight


1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2112
Fat: 135 1212 60%
Sat: 54 483 24%
Poly: 1 9 0%
Mono: 8 70 3%
Carbs: 23 69 3%
Fiber: 6 0 0%
Protein: 186 744 37%

[Street_Dog]

Progress Update 5 of 10

Wow didnt think that 90 days was this long. Well I am half way done and on target to make my goal of 25 pounds in 90 days. Diet is going good. My energy and workouts are great. I just wish I could fast forward time to a thinner me!

I started a new workout routine with more lifts perday / muscle group. So far I love it. Its a mix between 10 sets of 3 reps and 5 sets of 5 reps with a few 3 sets of 10 reps. I plan on running it till the end of my cut then do my 1 Rep Maxes again and chart my progress.

Starting 235.0
---------------------------
Update 1 230.5 Lost 4.5 lbs
Update 2 227.5 Lost 3.0 lbs
Update 3 227.0 Lost 0.5 lbs
Update 4 224.0 Lost 3.0 lbs
Update 5 222.0 Lost 2.0 lbs
---------------------------
---Total Weight Lost 13 lbs

[Street_Dog]

Day 46

Incline 10x3 175
Decline 10x3 185
Skull Crushers 5x5 80
Tricep Pulldowns 10x3 80
Chest Dips 3x10 Bodyweight

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2102
Fat: 132 1185 59%
Sat: 50 453 22%
Poly: 2 16 1%
Mono: 14 130 6%
Carbs: 27 75 4%
Fiber: 8 0 0%
Protein: 190 760 38%

[Street_Dog]

Day 47

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2485
Fat: 152 1370 57%
Sat: 60 539 22%
Poly: 2 15 1%
Mono: 18 166 7%
Carbs: 52 173 7%
Fiber: 9 0 0%
Protein: 216 864 36%

[Street_Dog]

Day 48

Deadlift 5x5 255
Bench 5x5 185
Leg Extensions 5x5 140
Military Press 5x5 125
Hamstring Curls 5x5 95
Lat Pulldowns 5x5 120
Tricept Pulldowns 5x5 80
Bent Over Rows 5x5 135
Curls 5x5 90
Upright Rows 5x5 115



Calories Eaten Today
grams cals %total
Total: 2849
Fat: 151 1359 48%
Sat: 46 410 14%
Poly: 26 230 8%
Mono: 34 303 11%
Carbs: 125 441 16%
Fiber: 15 0 0%
Protein: 259 1035 36%

[Street_Dog]

Day 49



Calories Eaten Today
grams cals %total
Total: 2193
Fat: 150 1348 63%
Sat: 70 630 29%
Poly: 2 19 1%
Mono: 19 173 8%
Carbs: 21 73 3%
Fiber: 3 0 0%
Protein: 184 735 34%

[Street_Dog]

Day 50

Bench 10x3 190
Skull Crushers 5x5 80
Pec Dec 3x10 170
Incline Bench 10x3 175
Tricep Pulldown 10x3 85
Chest Dips 3x10 Body Weight



Calories Eaten Today
grams cals %total
Total: 2229
Fat: 148 1330 61%
Sat: 57 516 24%
Poly: 1 7 0%
Mono: 10 88 4%
Carbs: 26 82 4%
Fiber: 5 0 0%
Protein: 189 757 35%

[Street_Dog]

Day 51

Squats 10x3 235
Military 10x3 135
Calf Raises 3x10 325
Upright Rows 5x5 125
Leg Extensions 3x10 120
Hamstring Curls 10x3 95



Calories Eaten Today
grams cals %total
Total: 2538
Fat: 164 1473 60%
Sat: 62 559 23%
Poly: 1 11 0%
Mono: 12 105 4%
Carbs: 24 70 3%
Fiber: 7 0 0%
Protein: 229 915 37%

[Street_Dog]

Day 52

Rack Pulls / Shrugs 5x5 235
Lat Pulldowns Wide 3x10 120
Barbell Row 10x3 145
Barbell Curls 10x3 100
Pullups 3x10 Bodyweight
Chinups 3x10 Bodyweight

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2243
Fat: 143 1284 59%
Sat: 51 461 21%
Poly: 1 12 1%
Mono: 11 95 4%
Carbs: 24 73 3%
Fiber: 6 0 0%
Protein: 201 804 37%

[Street_Dog]

Day 53



Calories Eaten Today
grams cals %total
Total: 2375
Fat: 165 1489 64%
Sat: 78 706 31%
Poly: 6 57 2%
Mono: 14 124 5%
Carbs: 27 88 4%
Fiber: 5 0 0%
Protein: 183 732 32%

[Street_Dog]

Day 54

Deadlift 5x5 255
Bench 5x5 185
Leg Extensions 5x5 150
Military Press 5x5 130
Hamstring Curls 5x5 95
Lat Pulldowns 5x5 125
Tricept Pulldowns 5x5 80
Seated Rows 5x5 135
Upright Rows 5x5 115
Chinups 5x5 Body Weight


Calories Eaten Today
grams cals %total
Total: 2197
Fat: 147 1325 62%
Sat: 60 537 25%
Poly: 7 61 3%
Mono: 22 194 9%
Carbs: 15 52 2%
Fiber: 2 0 0%
Protein: 187 747 35%

[PhobosWebDev]

Great progress!

I am trying to lose the same amount in the same amount of time and it is definitely inspired by your progress

[Street_Dog]

Progress Update 6 of 10

All I gotta say is Keto rocks. First time in a long time that I have been under 220 pounds and I love it. So far I have had to make 2 more holes in my belt making it smaller. I can fit into my old size 36 waist pants. I finally feel confident with out my shirt on again.

My lifts are still increasing and the energy level is high. I can tell that carbs are evil because 2 hours or so after I eat something with high carbs I am falling asleep that isn?t good in my opinion. I had a sore throat this week so I didn?t do as much cardio but still lifted hard and my diet was spot on.


Starting 235.0
---------------------------
Update 1 230.5 Lost 4.5 lbs
Update 2 227.5 Lost 3.0 lbs
Update 3 227.0 Lost 0.5 lbs
Update 4 224.0 Lost 3.0 lbs
Update 5 222.0 Lost 2.0 lbs
Update 6 219.0 Lost 3.0 lbs
---------------------------
---Total Weight Lost 16 lbs

[Street_Dog]

Great progress!

I am trying to lose the same amount in the same amount of time and it is definitely inspired by your progress

I highly recommend KETO its amazing how fast and easy it is to loose weight.
Once you get past the first 2 weeks its all down hill. Although I dint have any issues in the first week like some do. I don?t do scheduled carb ups like some do I have cheat meals every 2-3 weeks.

Good luck with you weight loss.

[rubes00]

Progress Update 6 of 10

All I gotta say is Keto rocks. First time in a long time that I have been under 220 pounds and I love it. So far I have had to make 2 more holes in my belt making it smaller. I can fit into my old size 36 waist pants. I finally feel confident with out my shirt on again.

My lifts are still increasing and the energy level is high. I can tell that carbs are evil because 2 hours or so after I eat something with high carbs I am falling asleep that isn?t good in my opinion. I had a sore throat this week so I didn?t do as much cardio but still lifted hard and my diet was spot on.



Starting 235.0
---------------------------
Update 1 230.5 Lost 4.5 lbs
Update 2 227.5 Lost 3.0 lbs
Update 3 227.0 Lost 0.5 lbs
Update 4 224.0 Lost 3.0 lbs
Update 5 222.0 Lost 2.0 lbs
Update 6 219.0 Lost 3.0 lbs
---------------------------
---Total Weight Lost 16 lbs


Just wanted to chime in and let you know that you're doing awesome... you probably already know that though :) Keep up the good work!!!!!

[Street_Dog]

Just wanted to chime in and let you know that you're doing awesome... you probably already know that though :) Keep up the good work!!!!!

Hey thanks for stopping by and the complement. I have checked out your log as well it looks like your doing well too. You could be my Victoria's Secret Model ay time keep up the good work. I noticed in your profile that your gym is in Bend is that Bend Oregon? I love Bend. Rafting in the summer and snowboarding in the winter.

[Street_Dog]

Day 55

2 Hours Cardio



Calories Eaten Today
grams cals %total
Total: 2879
Fat: 154 1383 50%
Sat: 77 691 25%
Poly: 5 41 1%
Mono: 13 118 4%
Carbs: 127 369 13%
Fiber: 35 0 0%
Protein: 248 992 36%

[Street_Dog]

Day 56

1 Hour Football Game


Calories Eaten Today
grams cals %total
Total: 2468
Fat: 148 1305 54%
Sat: 59 534 22%
Poly: 2 19 1%
Mono: 21 190 8%
Carbs: 75 286 12%
Fiber: 3 0 0%
Protein: 206 824 34%

[Street_Dog]

Day 57

Bench 10x3 195
Skull Crushers 5x5 80
Pec Dec 3x10 170
Incline Bench 10x3 175
Tricep Pulldown 10x3 80
Chest Dips 3x10 Body Weight



Calories Eaten Today
grams cals %total
Total: 2422
Fat: 160 1438 61%
Sat: 73 658 28%
Poly: 1 9 0%
Mono: 8 70 3%
Carbs: 30 96 4%
Fiber: 6 0 0%
Protein: 202 809 35%

[Street_Dog]

Day 58

Squats 10x3 235
Military 10x3 140
Calf Raises 3x10 355
Upright Rows 5x5 130
Leg Extensions 3x10 140
Hamstring Curls 3x10 80



Calories Eaten Today
grams cals %total
Total: 2010
Fat: 123 1105 57%
Sat: 52 472 25%
Poly: 1 8 0%
Mono: 6 53 3%
Carbs: 32 97 5%
Fiber: 8 0 0%
Protein: 181 723 38%

[phabphour20]

You are doing a fantastic job.

I had some success on keto for a bit, then I fell off hard, now I am back on. It is logs like yours that make me realize again why I love keto and why I think it is the best diet. Ever.

Keep up the good work.

-PP

[Street_Dog]

You are doing a fantastic job.

I had some success on keto for a bit, then I fell off hard, now I am back on. It is logs like yours that make me realize again why I love keto and why I think it is the best diet. Ever.

Keep up the good work.

-PP

Hey thanks for checking out my log. I appreciate it.

Keto works if you stick with it. I have lost weight with other diets (ie Low Fat) but have never enjoyed the foods and was always hungry. With Keto I get to eat the things I love Steak, Eggs, Cheese and still loose weight.

Good luck Ketoing

[Street_Dog]

Day 59


Calories Eaten Today
grams cals %total
Total: 2505
Fat: 166 1498 62%
Sat: 74 669 28%
Poly: 1 6 0%
Mono: 6 53 2%
Carbs: 35 116 5%
Fiber: 6 0 0%
Protein: 200 802 33%

[Street_Dog]

Day 60

Rack Pulls / Shrugs 5x5 255
Lat Pulldowns Wide 3x10 120
Barbell Row 10x3 150
DB Curls 5x5 35
Pullups 3x10 Bodyweight
Chinups 3x10 Bodyweight



Calories Eaten Today
grams cals %total
Total: 2025
Fat: 125 1284 58%
Sat: 53 479 25%
Poly: 1 7 0%
Mono: 7 61 3%
Carbs: 23 80 4%
Fiber: 3 0 0%
Protein: 186 744 38%

[Street_Dog]

Monthly Update 2 of 3



Well the weight is still comming off but I can see that I am gaining muscle too. I have slacked off some on the cardio so I didnt loose as much as I wanted so I will have to step it up for the last month.

Here are my updated measurements.

Starting
Weight 235 lbs
Waist 45 in
Body Fat 22%

After 1 Month
Weight 225
Waist 39 in
Body Fat 19%

After 2 Months
Weight 218
Waist 38 in
Body Fat 16%


Differences
Weight -17 lbs
Waist 7 in
Body Fat 6%

http://forum.bodybuilding.com/photo/data/500/medium/Before_1Month_2Month_Side.jpg

[phabphour20]

Impressive.

Keep it up.

-PP

[Druluv75]

Good Work Keep it up:)

[Street_Dog]

Impressive.

Keep it up.

-PP


Good Work Keep it up:)

Thanks Guys.

I am happy with the results.

I am looking forward to seeing the final results.

[Street_Dog]

Day 61


Calories Eaten Today
grams cals %total
Total: 2638
Fat: 176 1584 62%
Sat: 81 731 29%
Poly: 1 6 0%
Mono: 7 61 2%
Carbs: 31 102 4%
Fiber: 5 0 0%
Protein: 215 861 34%

[Street_Dog]

Day 62


Calories Eaten Today
grams cals %total
Total: 2611
Fat: 140 1258 49%
Sat: 64 576 23%
Poly: 5 42 2%
Mono: 20 178 7%
Carbs: 86 341 13%
Fiber: 1 0 0%
Protein: 237 946 37%

[Street_Dog]

Day 63

Well I was doing deadlift and wasnt focusing on my form.
I popped my low back / Hip out. I was in sever pain but its not too bad now
that I have been too the chiropractor and I am icing it.
So no legs workout this week.


Calories Eaten Today
grams cals %total
Total: 2661
Fat: 167 1258 57%
Sat: 79 712 27%
Poly: 1 9 0%
Mono: 12 104 4%
Carbs: 101 380 14%
Fiber: 6 0 0%
Protein: 186 745 28%

[Street_Dog]

Day 64


Calories Eaten Today
grams cals %total
Total: 1262
Fat: 83 746 60%
Sat: 33 300 24%
Poly: 1 6 0%
Mono: 6 52 4%
Carbs: 27 84 7%
Fiber: 6 0 0%
Protein: 99 398 33%

[Street_Dog]

Progress Update 7 of 10

Well the diet is still going good although I sorta fell off.
I will have to step it up if I want to reach my goal.

Energy is good but I hurt my back so I havnt done cardio in a week
I will have to take it easy on deadlifts and squats this week.


Starting 235.0
---------------------------
Update 1 230.5 Lost 4.5 lbs
Update 2 227.5 Lost 3.0 lbs
Update 3 227.0 Lost 0.5 lbs
Update 4 224.0 Lost 3.0 lbs
Update 5 222.0 Lost 2.0 lbs
Update 6 219.0 Lost 3.0 lbs
Update 7 217.5 Lost 1.5 lbs
---------------------------
---Total Weight Lost 17.5 lbs

[Street_Dog]

Day 65


Calories Eaten Today
grams cals %total
Total: 1700
Fat: 110 986 59%
Sat: 63 564 34%
Poly: 2 19 1%
Mono: 20 181 11%
Carbs: 13 53 3%
Fiber: 0 0 0%
Protein: 156 623 37%

[rubes00]

Hey keep up the good work. Progress pics look great... very inspiring!! I noticed that your cals are varied day to day from like 2600 to 1200.... how come?

[Street_Dog]

Hey keep up the good work. Progress pics look great... very inspiring!! I noticed that your cals are varied day to day from like 2600 to 1200.... how come?

Well I hurt my back doing deadlifts. So I took the last 2 days off Monday and Tuesday. So my schedule was off and I wasn?t that hungry. I figured 2 days of 1/2 calories wouldn?t kill me. My goal is 2000-2400 cals per day. I also ate too my carbs on the weekend before I got hurt so I figured that it would help me get back into ketosis quicker.

[rubes00]

awww i see now. well im sure you shocked your body! haha. good luck. keep it up :)

[Street_Dog]

Day 66


Calories Eaten Today
grams cals %total
Total: 1999
Fat: 135 1213 63%
Sat: 43 390 20%
Poly: 2 15 1%
Mono: 13 121 6%
Carbs: 19 46 2%
Fiber: 8 0 0%
Protein: 167 669 35%

[Street_Dog]

Day 67


Calories Eaten Today
grams cals %total
Total: 1778
Fat: 107 965 57%
Sat: 42 375 22%
Poly: 2 16 1%
Mono: 15 139 8%
Carbs: 12 32 2%
Fiber: 3 0 0%
Protein: 178 711 42%

[Street_Dog]

Day 68


Calories Eaten Today
grams cals %total
Total: 1927
Fat: 107 966 52%
Sat: 42 377 20%
Poly: 2 15 1%
Mono: 13 121 7%
Carbs: 26 86 5%
Fiber: 5 0 0%
Protein: 201 805 43%

[Street_Dog]

Day 69


Calories Eaten Today
grams cals %total
Total: 2227
Fat: 141 1272 59%
Sat: 59 529 25%
Poly: 1 10 0%
Mono: 11 96 4%
Carbs: 30 105 5%
Fiber: 4 0 0%
Protein: 190 761 36%

[daYDreAmErX]

Probably one of the best keto logs ever !! Nice job !!

[Street_Dog]

Probably one of the best keto logs ever !! Nice job !!

WOW Thank you very much. I hope this log can help others loose fat with Keto.

[Street_Dog]

Day 70


Calories Eaten Today
grams cals %total
Total: 2013
Fat: 132 1186 61%
Sat: 57 516 27%
Poly: 1 5 0%
Mono: 6 52 3%
Carbs: 22 82 4%
Fiber: 1 0 0%
Protein: 167 666 34%

[Street_Dog]

Well I started a new workout today its a circuit training routine to promote Growth Hormone and Fat Loss. You can read about it here.

http://www.t-nation.com/readTopic.do?id=459809&pageNo=0#bottom



Day 71

Death Circuit 1

Circuit A
Squat 165
DB Bench 40
Chin Pulldowns 120
Deadlift 185

Circuit B
Crunches 20
Good Mornings 15
Reverse Crunches 15



Calories Eaten Today
grams cals %total
Total: 1950
Fat: 115 1039 55%
Sat: 42 379 20%
Poly: 2 14 1%
Mono: 12 104 6%
Carbs: 30 95 5%
Fiber: 6 0 0%
Protein: 187 749 40%

[Street_Dog]

Day 72



Calories Eaten Today
grams cals %total
Total: 2300
Fat: 140 1264 57%
Sat: 57 514 23%
Poly: 2 14 1%
Mono: 12 104 5%
Carbs: 35 115 5%
Fiber: 6 0 0%
Protein: 212 849 38%

[Street_Dog]

Progress Update 8 of 10

Well after seeing my weight loss slow this much I have to kick it into high gear.
for the remainder of the cut. I have 18 Days left and I need to loose 6.5 lbs.
Its going to be tough but I will do it.

After hurting my back and missing a week of workouts and cardio I am back at it
with a new circuit training routine to promote fat loss. I did day 1 and my legs
are still sore from the shock. I was breathing so hard it felt like I just sprinted
100 yards. I am going to keep up this circuit and cardio until I loose the weight I
need too.


Starting 235.0
---------------------------
Update 1 230.5 Lost 4.5 lbs
Update 2 227.5 Lost 3.0 lbs
Update 3 227.0 Lost 0.5 lbs
Update 4 224.0 Lost 3.0 lbs
Update 5 222.0 Lost 2.0 lbs
Update 6 219.0 Lost 3.0 lbs
Update 7 217.5 Lost 1.5 lbs
Update 8 216.5 Lost 1.0 lbs
---------------------------
---Total Weight Lost 18.5 lbs

[Street_Dog]

Day 73

Death Circuit 2

Circuit A
Military 115
Walking Lunges 40
Chest Dips x10
Seated Rows 120


Circuit B
Twist Crunches x20
Good Mornings 60

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 1698
Fat: 106 951 58%
Sat: 38 346 21%
Poly: 1 7 0%
Mono: 6 53 3%
Carbs: 24 73 4%
Fiber: 6 0 0%
Protein: 151 603 37%

[Street_Dog]

Day 75


Calories Eaten Today
grams cals %total
Total: 1950
Fat: 115 1039 55%
Sat: 42 379 20%
Poly: 2 14 1%
Mono: 12 104 6%
Carbs: 30 95 5%
Fiber: 6 0 0%
Protein: 187 749 40%

[stewart3860]

wow, you're progress pics are great. You can really see the loss in your stomach. Just started keto myself, and see those pics and you losing the weight so fast is very motivating. :D

[devildogJMS]

good job bro stay motivated

[Street_Dog]

wow, you're progress pics are great. You can really see the loss in your stomach. Just started keto myself, and see those pics and you losing the weight so fast is very motivating. :D

Thank you I think logs like this are proof that Keto works.


good job bro stay motivated

Thanks man!

[Street_Dog]

Day 76

Death Circuit 1

Circuit A
Squat 3x10 185
DB Bench 3x10 45
Chin Pulldowns 3x10 120
Deadlift 3x10 185

Circuit B
Crunches 3x20
Good Mornings 3x15 60
Reverse Crunches 3x20



Calories Eaten Today
grams cals %total
Total: 2012
Fat: 132 1187 61%
Sat: 43 386 20%
Poly: 2 15 1%
Mono: 13 121 6%
Carbs: 27 71 4%
Fiber: 9 0 0%
Protein: 170 681 35%

[Street_Dog]

Day 77

Death Circuit 2

Circuit A
Military 3x10 115
Walking Lunges 3x10 50
Chest Dips 3x10
Seated Rows 3x10 120


Circuit B
Twist Crunches 3x30
Good Mornings 3x10 60




Calories Eaten Today
grams cals %total
Total: 2211
Fat: 138 1242 58%
Sat: 57 514 24%
Poly: 3 26 1%
Mono: 16 141 7%
Carbs: 23 80 4%
Fiber: 3 0 0%
Protein: 204 815 38%

[Street_Dog]

Day 78

1 Hour Footbal Game




Calories Eaten Today
grams cals %total
Total: 2287
Fat: 139 1250 57%
Sat: 49 445 20%
Poly: 2 20 1%
Mono: 10 90 4%
Carbs: 30 104 5%
Fiber: 4 0 0%
Protein: 213 853 39%

[ASByo]

Damn dude, you're spending a lot of time doing cardio and stuff. Wouldnt you like to get better results with less time spent? Awesome job though! Congratulations!

[Street_Dog]

Damn dude, you're spending a lot of time doing cardio and stuff. Wouldnt you like to get better results with less time spent? Awesome job though! Congratulations!

Actually when I lowered the cardio the weight loss slowed down too much. I am doing 1 Hour on the Elliptical while I play Xbox NCAA Football 08 so the time passes pretty fast. I am doing the cardio for football that starts in January so its win win in my book. But I am open for suggestions what do you recommend HIIT?

[Street_Dog]

Day 79

Death Circuit 1

Circuit A
Squat 3x10 185
DB Bench 3x10 45
Chin Pulldowns 3x10 120
Deadlift 3x10 185

Circuit B
Crunches 3x20
Good Mornings 3x20 75
Reverse Crunches 3x20

1 Hour Cardio

Calories Eaten Today
grams cals %total
Total: 2150
Fat: 113 1015 50%
Sat: 32 287 14%
Poly: 2 14 1%
Mono: 17 157 8%
Carbs: 0 0 0%
Fiber: 0 0 0%
Protein: 251 1004 50%

[ASByo]

Actually when I lowered the cardio the weight loss slowed down too much. I am doing 1 Hour on the Elliptical while I play Xbox NCAA Football 08 so the time passes pretty fast. I am doing the cardio for football that starts in January so its win win in my book. But I am open for suggestions what do you recommend HIIT?

Yes HIIT for sure. Its working around 30% better with 1/3 as much time for me

[Street_Dog]

Day 80

Calories Eaten Today
grams cals %total
Total: 2150
Fat: 113 1015 50%
Sat: 32 287 14%
Poly: 2 14 1%
Mono: 17 157 8%
Carbs: 0 0 0%
Fiber: 0 0 0%
Protein: 251 1004 50%

[ASByo]

How are you getting 0 carbs?

[Street_Dog]

How are you getting 0 carbs?

Steak and Eggs.
The Omega 3 eggs say they have 0 Carbs but its probaly <1

[ASByo]

Are you cycling and having a cheat day?

[Street_Dog]

I have a cheat day about once per 2 weeks.

[Street_Dog]

Day 81

Death Circuit 2

Circuit A
Military 3x10 115
Walking Lunges 3x10 50
Chest Dips 3x10
Lat Pulldowns 3x10 120


Circuit B
Twist Crunches 3x30
Good Mornings 3x20 75

1 Hour Cardio


Calories Eaten Today
grams cals %total
Total: 2150
Fat: 113 1015 50%
Sat: 32 287 14%
Poly: 2 14 1%
Mono: 17 157 8%
Carbs: 0 0 0%
Fiber: 0 0 0%
Protein: 251 1004 50%

[Street_Dog]

Day 82


Calories Eaten Today
grams cals %total
Total: 2150
Fat: 113 1015 50%
Sat: 32 287 14%
Poly: 2 14 1%
Mono: 17 157 8%
Carbs: 0 0 0%
Fiber: 0 0 0%
Protein: 251 1004 50%

[Street_Dog]

Progress Update 9 of 10

Well I switched up to a steak and egg diet for a week. I love it.
Its so easy and filling. Its not something I plan to do for ever but.
I figured for a week would work.

This was my best update since week 1. I owe it to the strict diet and
Cardio. I dont plan on carbing up until the end of the 90 days. All I
need is 3 more pounds in 9 days to meet my goal.


Starting 235.0
---------------------------
Update 1 230.5 Lost 4.5 lbs
Update 2 227.5 Lost 3.0 lbs
Update 3 227.0 Lost 0.5 lbs
Update 4 224.0 Lost 3.0 lbs
Update 5 222.0 Lost 2.0 lbs
Update 6 219.0 Lost 3.0 lbs
Update 7 217.5 Lost 1.5 lbs
Update 8 216.5 Lost 1.0 lbs
Update 9 213.0 Lost 3.5 lbs
---------------------------
---Total Weight Lost 22.0 lbs

[Mo_ria]

Wow, your progress and discipline are very motivating!!!
Keep up the awesome work! :)
Mo

[Street_Dog]

Wow, your progress and discipline are very motivating!!!
Keep up the awesome work! :)
Mo

Thanks girl!

It looks like your doing good too!

[Street_Dog]

Day 83

Death Circuit 1

Circuit A
Squat 3x10 185
DB Bench 3x10 45
Chin Pulldowns 3x10 120
Deadlift 3x10 185

Circuit B
Crunches 3x20
Good Mornings 3x20 75
Reverse Crunches 3x20



Calories Eaten Today
grams cals %total
Total: 2150
Fat: 113 1015 50%
Sat: 32 287 14%
Poly: 2 14 1%
Mono: 17 157 8%
Carbs: 0 0 0%
Fiber: 0 0 0%
Protein: 251 1004 50%

[EXTREMEHARDNESS]

what r the foods in your diet?

[Street_Dog]

Well just an update I got sick for the last few days. I was running a fever for 4 days and didn?t eat much or anything but soups and breads. So I wasn?t in ketosis. I am starting back to my steak and eggs for 1 week. Today was supposed to be the end of my Keto cut but I planned on extending it to the end of the month then starting my clean bulk.

[Street_Dog]

Day 91

Incline DB Press 3x10 45
Lat Pulldowns 3x10 120
Flat DB Press 4x10 45
Bent Over Rows 4x10 115
Decline DB Press 3x10 45
Seated Rows 3x10 120
DB Flys 3x10 30
Rack Pulls 3x10 205


Calories Eaten Today
grams cals %total
Total: 2150
Fat: 113 1015 50%
Sat: 32 287 14%
Poly: 2 14 1%
Mono: 17 157 8%
Carbs: 0 0 0%
Fiber: 0 0 0%
Protein: 251 1004 50%

[Street_Dog]

Day 92

Squats 10x10 165
Crunch 10x10 X
Stiff Legged Deadlift 10x10 165
Reverse Crunsh 10x10 X
Seated Calf Raises 10x10 255


Calories Eaten Today
grams cals %total
Total: 2150
Fat: 113 1015 50%
Sat: 32 287 14%
Poly: 2 14 1%
Mono: 17 157 8%
Carbs: 0 0 0%
Fiber: 0 0 0%
Protein: 251 1004 50%

[Mo_ria]

Well just an update I got sick for the last few days. I was running a fever for 4 days and didn?t eat much or anything but soups and breads. So I wasn?t in ketosis. I am starting back to my steak and eggs for 1 week. Today was supposed to be the end of my Keto cut but I planned on extending it to the end of the month then starting my clean bulk.

Hope you are feeling better! I feel your pain---I got sick, too. Dammit! But you are back on track and I can't wait to see the end resulats--I am rooting for you!
Mo

[Street_Dog]

Hope you are feeling better! I feel your pain---I got sick, too. Dammit! But you are back on track and I can't wait to see the end resulats--I am rooting for you!
Mo

Hey thanks.

Yea I am back and feeling good. It looks like I gained some water weight while I was sick but most of it is off now.

[Street_Dog]

Day 93

1 Hour Cardio

Calories Eaten Today
grams cals %total
Total: 2150
Fat: 113 1015 50%
Sat: 32 287 14%
Poly: 2 14 1%
Mono: 17 157 8%
Carbs: 0 0 0%
Fiber: 0 0 0%
Protein: 251 1004 50%

[triptizine]

Awesome log.. subbed and repped! Once of the best keto logs..