View Full Version : 12-week 25th bday cut log!
back to keto :D
I've been off of it for months until yesterday...had great results in the past
workout log:
http://forum.bodybuilding.com/showthread.php?t=5000453
supplement log:
http://forum.bodybuilding.com/showthread.php?t=5075393
Day 1 - 12/1
calories: 1735
fat: 55(16)
carb: 89(41)(13)
prot: 221
water: 62oz
supplements:
3 halls defense
1.5 cups coffee
3 diet sodas
notes:
-worked 17 hours
-got some kind of throat infection
-all day was snow/freezing rain mixes...I literally was answering calls where cars would slide out of the driveway by themselves after being parked...thats how bad it was
-i got freaking SOAKED from the freezing/slush rain..sick
-no time for workout due to double shift...gotta get used to fattier meats again too, had 4 pieces of fish...hence the protein/fat ratios
supersexystud
12-03-2007, 12:21 AM
Hay there big fella... Good luck, im just getting back to the low carb lifestyle also and trying out keto. Don't u think 89 is too many carbs if thats ur first day?
Hay there big fella... Good luck, im just getting back to the low carb lifestyle also and trying out keto. Don't u think 89 is too many carbs if thats ur first day?
it's better than a radical macro switch...I'd rather not have an upset stomach for 3 days suddenly doubling fat and cutting carbs in 1/2.
first few days were cut the carbs in 1/2 from where they were...now it's down to the 50 or so
12/2
calories: 2364
fat: 88(35)
carb: 101(32)(16)
prot: 292
water: 58
note:
-higher numbers...have a bad throat cold...only supplement was medicine
12/3
calories: 2249
fat: 105(39)
carb: 98(30)(17)
prot: 228
water: 66oz
12/4
calories: 2204
fat: 110(46)
carb: 92(35)(18)
prot: 210
water: 56oz
note:
-today, 12/5, feeling better...back to supps, lowered carbs, and back to the gym!
12/5
treadmill: 5 min walk
military press: 65x15, 95x8, 120x5, 140x4
push press: 140x5, 160x4, 175x3, 190x2
WG upright rows: 75x12, 95x8, 110x8, 120x5
seated side DB laterals: 20x9, 20x10
seated front DB laterals: 20x12, 25x10
reverse pec dec: 80x10, 100x10, 120x6, 100x8
treadmill: 15 min walk(med pace, med incline)
cals burned: 219/20m
note:
-no running...almost over my cold, waiting til i wont cough violently from that
-strong workout for being sick lately
pre-workout:
cals:
fat: 6(3)
carb: 24(3)(10)
prot: 52
water: 55oz
supps:
2 scoops NOX-CG3
8oz coffee
2 scorch
1 dicana
1 sesathin serving
Awesome quote by LTC Grossman in your signature. Why Is Every Word Capitalized Though?
Awesome quote by LTC Grossman in your signature. Why Is Every Word Capitalized Though?
it was an all caps quote, and the system here auto-does that to ensure noone types in caps 100% of the time
ouch
came home from class tonight...walking in the parking lot, even wearing my work boots..... slipped and fell, landed hard on my right side
cut my right palm and smashed my pointer finger tip(a bit dark under the nail, but not bad)
lower backs a bit sore, but not bad
but my right knee took most of the hit, and was the leg i had my weight on when it slipped out
now it's bruised under the kneecap/top of the tib anterior/shin, and the lateral side is a bit swollen and very tender....after sitting here working on a paper for an hour or so, got up and it was very stiff
not lookin forward to feelin it tomorrow :(
GreenEggsNSPAM
12-06-2007, 02:16 AM
Ouch. Sorry to hear about this accident. GL with the workout.
And all I want for Christmas is a pony and a bag of twenties with a $ sign on it.
update:
got worse over the weekend...went to the doc today
sent me for xrays...asked for her opinion(pre x-ray), she said with everything, she suspects possibly a meniscus tear or a PCL partial tear/injury
the back hurts the worst now, goin up the hammy a bit, and my leg locks out sometimes when walking...plus she said the PCL area is pretty swollen and feels a bit odd...which is why she thinks that might be it
pretty much hurts 24/7...feels best slightly bent. side movements and torque at all, plus the brusiing along the front, make her suspicious of the meniscus
sent me for xray also bc of tenderness/pain when touching the top/outer part of the tibula near the knee...said its swollen and a bit different looking from the other basically, so wants to rule out a small fracture
no cardio or leg involvement for awhile for me :(
I'll update some nutrition days later....gotta tighten up the diet since i cant do cardio
12/10 apartment gym workout
*all using the cable loaded machines*
seated bench: 40x15, 60x15
seated incline: 50x12, 60x10
seated shoulder press: 50x13, 60x8
WG pulldowns: 80x15, 110x13
str8 bar tricep pushdowns: 100x20, 80x15(reverse grip)
cable preachers: 80x15, 100x13
standing cable CG lat pushdowns: 40x13, 60x11
12/12 apartment gym
WG pulldowns: 90x15, 110x15, 140x10
underhand pulldowns: 120x12, 130x10
CG v-bar pulldowns: 130x13, 150x9
CG seated v-bar rows: 130x12, 150x10, 170x8
seated DB shrugs: 50x15, 50x15
treadmill: 1 min, left foot only(2.0 mph)
(used the side bars/triceps to 'crutch' when right foot came up...wow strong tricep/cardio for short time)
note:
-50 = largest DB
saw a nurse practionioner who was having a bad day
told me absolutely nothing. tested for PCL tear(did my google research)...made the pcl area hurt alot worse after doing such
then lectured me for not taking ibuprofen regularly, that I "wasnt doing much to heal"
then made me an appt. Tue to see their doc, who if still bothering me, will "do what I just did then refer you to an ortho"
waste of time, but basically seems they're treating as a PCL sprain
12/13
seated alt db curl: 25x15, 30x12, 35x10, 40x8
preacher cambered curl: 55x12, 60x10, 55x10
db concentration curl: 20x15, 25x12, 30x8
BB 4-arm: 65x15, 75x15, 85x10, 95x7
notes:
-regular gym wrokout
-had workout partner bring me the DBs to stay off my knee
-almost all BW on left foot during the 4-arm curls to keep weight off knee
nutrition
12/11
cal: 1949
fat: 69(23)
carb: 76(22)(12)
prot: 256
water: 78oz
12/12
cal: 2552
fat: 135(51)
carb: 50(11)(9)
prot: 260
water: 82oz
12/13
cal: 2378
fat: 122(52)
carb: 62(25)(10)
prot: 258
water: 74oz
notes:
-no supplements other than joint formula last few days
SirJohnFalstaff
12-14-2007, 11:31 AM
Looking good man. Any weight loss yet?
Looking good man. Any weight loss yet?
first few days yeah...since the knee injury, about the same.
SirJohnFalstaff
12-14-2007, 11:41 AM
Freaking Injuries are the worst. Are you going to get an MRI on tuesday?
Freaking Injuries are the worst. Are you going to get an MRI on tuesday?
no, ill see the clinic's doctor
if its still bad, he'll refer me to an ortho specialist, who could then better explain and prescribe an MRI if necessary
Random907
12-14-2007, 11:52 AM
Looks like Keto is finally gaining popularity. About darned time I'd say.
took some days off...no supplements(except joint formula and ibuprofen for the knee)
went to the doctor yesterday. said it's a sprained PCL thats healing nicely. should be back to 100% in a month or so
i can run/squat/etc...just cant do any BJJ or torquing motions until then
he said it'll have some worse days with flareups, but should slowly/steadily get better
he also tested the entire knee and found that my ACL is loose...if it's stable and not painful he's not worried, but said to keep an eye on it in the future for problems
back to sup0plements/workouts today
12/19 workout 1
treadmill: 25 minutes
Cals: 244
notes:
-first 5 min easy walk..then med walk/med incline...then 5 min jog..then med pace/higher incline
-felt pretty good
12/19 Workout 2
Seated DB Military: 35x15, 40x15
Standing military: 105x8, 115x5
Push Press: 140x5, 160x4, 175x3, 185x2
seated DB side laterals: 20x10, 25x8
seated DB front laterals: 25x10, 30x7
reverse pec dec: 80x12, 100x10, 120x8
Squats: 45x15
notes:
-used 1/2 scoop green mag 15 min pre-workout for the first time
-had GREAT energy...id get tired on a set, and 30 sec later be roaring to go again, with strength....if thats the green mag, im excited!
-push press felt very strong through the 175...once my leg explosivity/power comes back, it'll go well over 200 IMO
-good shoulder day, solid pump
-squats was just to start workin my way back into lower body work to get back from this PCL sprain. no pain during, a bit sore after but not bad
-also used Tiger Balm for the first time before the workout on my PCL...decent stuff
Immediately pre-workout:
tiger balm on PCL
3 MAN Scorch
1/2 scoop green MAG
1 ibuprofen
other supplements so far today:
1 ibuprofen
1 dicana
1.25ml sesathin
3 joint capsules
1 flaxseed pill
ok guys...after a 2 day "carbup" (eg: feed for all), it's strict time
leaving for my honeymoon 9 weeks from this upcoming monday.
so far today(will edit for complete day later):
37oz water
1/2 diet coke plus
1 cup coffee(soy java coffee - 5g protein per cup!)
3 MAN scorch
1 thermolife dicana
1 NOW Adam
1 ibuprofen(for a healing PCL sprain)
1 serving of an organic fiber powder
2 scoops optimum - holiday flavor(pumpkin)
2 oz elk
1 meium salad - carb free caeser dressing
1 can tuna with mayo
Mo_ria
12-26-2007, 08:58 PM
ok guys...after a 2 day "carbup" (eg: feed for all), it's strict time
leaving for my honeymoon 9 weeks from this upcoming monday.
so far today(will edit for complete day later):
37oz water
1/2 diet coke plus
1 cup coffee(soy java coffee - 5g protein per cup!)
3 MAN scorch
1 thermolife dicana
1 NOW Adam
1 ibuprofen(for a healing PCL sprain)
1 serving of an organic fiber powder
2 scoops optimum - holiday flavor(pumpkin)
2 oz elk
1 meium salad - carb free caeser dressing
1 can tuna with mayo
Stopping by to say hello to another fellow keto'er :)
Hope your knee is feeling better!
How was the elk? I have been curious about trying it...and the soy java coffee sounds interesting! Is it actually caffeinated, too?
Hope your knee is feeling better!
How was the elk? I have been curious about trying it...and the soy java coffee sounds interesting! Is it actually caffeinated, too?
thanks..feels pretty good, but that's deceiving so i gotta be careful(no twisting motions...eg no jiu-jitsu :( )
eh, elk summer sausage was very gamey....not the best
yep!
12/26
treadmill: 7 min
WG pulldowns: 90x15, 110x13, 120x10
hang cleans: 95x5, 120x4, 140x3, 165x2, 175x1
shrugs: 155x18, 205x15, 250x15, 300x10
u-grip CG cable rows: 120x13, 140x12, 160x8
hammer MTS row(/side): 60x10, 100x10, 115x7
treadmill: 13 min
Cals burned: 200/20 m
12/26 nutrition
cals: 2793
fat: 129(45)
carb: 48(18)(11)
prot: 360 :eek:
water: 68oz
supplements:
1 ibuprofen
3 scorch
1 dicana
1 NOW Adam
1 scoop green MAG(pre workout + during preworkout treadmill)
1 flax pill
1 cup coffee
3 diet soda
WEIGHT: 234(lots of water weight off of a 48 hour carb-up/refeed)
12/27 nutrition
cal: 2424
fat: 125(47)
carb: 74(51)(9)
prot: 224
water: 50oz (need to get this up tomorrow)
supplements:
1 dicana
1 ibuprofen
1 serving sesathin
1 now ADAM
3 diet soda
12/28 500-rep PT
Jumping jacks x50
BW squats x25
crunches x25
burpees x15
bicycles x25
pushups x25
lunges x20
1-legged squats x20
flutter kicks x25
cross-elbow crunches x50
back ext x50
arm haulers x25
neck x20
heel raise x25
hindu squats x15
jumping jacks x60
notes:
-one to the next after writing them down. watched 300 during haha
-cross-elbow = a crunch while throwing an elbow to the opposite knee that is up
-arm haulers = lay on stomach, chest off ground. arms off ground to the sides and outstretched...bring them over your head, like a reverse snow angel, but they never touch the ground
-neck = 10 up/down, 10 side/side
-heel raise = balance on 1 foot, other foot behind the ankle...do calf raises
1/1/08 - legs
first leg workout since the PCL sprain
leg press: 135x15, 225x15, 360x10, 405x10
squats: 95x10, m135x8, 175x6, 200x4
1-leg leg ext: 40x10, 45x10, 50x10
seated leg curls: 60x12, 80x10, 60x13
seated calf raise: 45x15, 60x15
notes:
-decent day....good pump
-leg extensions were making my knees shake haha...good workout
-im gonna be SORE lol
1/1 nutrition - refeed/carbup
CALORIES: 2850
fat: 72(22)
carb: 331(111)(23)
prot: 242
water: 62oz
supps:
1 ibuprofen
1 dicana
1 joint formula
1 flax seed pill
1/2 workout 1
treadmill: 30 minutes
Cals Burned: 338
gotta get ready for work, will post nutrition later tonight
1/4
treadmill: 30 minutes
fast walk/med incline
first 10 min warmup
last 20 min changed something every 2.5 minutes(pace or incline)
Cals: 346
Average heartrate: 150
(taken every 2.5 minutes)
1/5
treadmill: 15 min
alt db curl: 25x15, 35x10, 40x8
hammer curl: 45x8
reverse cambered curls: 40x12, 60x10, 50x12
BB 4arm: 65x15, 75x15, 85x10
treadmill: 15 min
Cals Burned: 341/30m
notes:
-quick workout...only a shake beforehand, so weak as well
-second treadmill session alternated 1 min of fast walk/high incline with med/med...good 15 m
internet's still down, so not gonna go back and find/post every day's diet and workout. heres just a few lately
1/9
hang cleans: 95x8, 120x6, 145x5, 165x4, 175x3
shrugs: 225x15, 275x13, 305x10, 320x8
u-grip cable rows: 130x13, 150x12, 180x10, 200x8
WG pulldowns: 120x12, 140x10, 170x8, 180x7
hammer MTS rows(/side): 70x12, 90x10, 100x9
1/10
treadmill: 1 hour
(warmup + 4 mile run)
DB multi #1*: 25x15, 30x12
cambered multi #1*: 50x15, 70x15
DB concentration: 25x15, 30x10
front DB lat: 25x12, 30x10
Side DB lat: 20x15, 25x12
rev BB curl: 50x15, 70x10
Rev pec dec: 80x15, 90x12, 100x10
treadmill: 10 min
(run 1/2 mile + cooldown)
notes:
-* DB multi = dumbell curl + arnold press for 1 rep
-* cambered multi = cambered bar curl + reverse grip military for 1 rep
1/15 workout 1
treadmill: 12 min
bench:45x25, 95x12, 135x6, 160x6, 175x6, 185x6
incline bench: 105x12, 120x10, 140x8, 150x5
french press: 50x15, 70x12
v-grip pushdowns: 110x12, 120x8
Icarian seated bench: 210x8, STACK(250) x 6
treadmill: 18 min
(med incline/med speed walk + easy jog 10:33 min mile)
Cals burned: 356/30m
notes:
-I'm well into Keto based on my strips.
-booked our honeymoon, leaving March 2nd :eek:
1/15 workout 2
brazilian jiu-jitsu: 75 min
1/13
cals: 2512
fat: 148(54)
carb: 50(21)(4)
prot: 270
water: 124oz
1/14
cals: 1704
fat: 100(33)
carb: 26(8)(4)
prot: 175
water: 50oz
1/15
cals: 2198
fat: 110(47)
carb: 29(10)(1)
prot: 273
water: 102oz
1/18: legs
weekend: off(worked doubles all weekend)
1/21:
treadmill: 20 min
bench: 45x20, 105x12, 135x6, 160x6, 185x4, 200x3, 215x1, 225x2, 95x25
incline bench: 115x8, 135x8, 155x6
decline hammer MTS(/side): 50x8, 60x7
french press: 70x15, 80x8
rope pushdowns: 70x15, 85x10
treadmill: 10 min
Cals burned: 379
1/22 (yes all at once) :
BJJ: 1.5 hours
Treadmill: 35 minutes
Cals burned(treadmill): 434
notes:
-bjj was almost exclusive conditioning and sparring tonight as some of our guys are competing saturday
-treadmill was med-fast walk at med-high incline...every 3 min, increased either speed or incline
-average heartrate(tread) was 159(measured for 5 seconds of every minute)
-max heartrate was 178
Current Weight: 227.4
-1.3lbs
1/21
cal: 2797
fat: 165(64)
carb: 43(17)(8)
prot: 285
water: 102oz
supps:
1 dicana(last one)
3 scorch
1 ADAM
2 phenibut XT
1 green MAG
3 flax oil
1/22
cal: 2268
fat: 150(44)
carb: 49(12)(9)
prot: 180
water: 90oz
supps:
2 scorch
2 phenibut xt
2 flax oil
1 green MAG
1/29
treadmill: 15 minutes
bench: 45x20, 105x12, 135x6, 165x6, 190x4, 205x3, 215x2, 230x1, 235x1
icarian seated bench machine: 210x8, stack(250)x6, stack x 7
DB incline bench: 50x10, 65x8
incline bench: 140x10
cable crossover: 60x15, 70x10
pushdowns: 100x15, 120x12, 140x7
rope pushdowns: 80x12
boyscouT
02-02-2008, 06:19 PM
supplement log:
http://forum.bodybuilding.com/showthread.php?t=5075393
LOL is this even finished? :D
where u goin for the honeymoon?
2/2
tread: 5 min
Squats: 45x15, 115x12, 145x6, 175x5, 205x3, 230x1, 250x2
leg press: 225x10, 315x10, 405x8, 180x25
seated calf raise: 45x15, 80x15, 100x12
SL good mornings: 75x12, 100x8
notes:
-workout done at 8am after working 12 hours
-called into work the night before due to a bank robbery...spent most of the night walking through the foot of snow we had had following tracks or searching abandoned houses....that was a workout in itself LOL
-legs were a bit weak due to being up so long, and the nature of work itself the night before
2/1
WG pulldowns: 110x13, 130x10, 160x10, 180x6
u-grip cable rows: 150x10, 170x10, 190x8, 210x7
Hang cleans: 115x5, 140x4, 160x3, 175x2, 185x1
shrugs: 225x15, 275x12, 300x10
treadmill: 12 min
Dedicatedforlife
02-04-2008, 02:51 PM
LOL is this even finished? :D
BLACKLISTED :D
BLACKLISTED :D
it wasnt sponsored, I had to pay for all that myself :(
the dicana is finished, I still have/use the other 2
Dedicatedforlife
02-06-2008, 05:30 PM
it wasnt sponsored, I had to pay for all that myself :(
the dicana is finished, I still have/use the other 2
:eek: MOD's paying for supps?!?!? What is this!!!!!! :eek:
2/5
pushups x10
crunches x25
pushups x10
crunches x25
pushups x10
crunches x25
pushups x10
crunches x25
pushups x10
crunches x25
pushups x15
crunches x25
pushups x20
crunches x50
pushups x15
total:
pushups -100
crunches - 250
back and forth one to the other...quick workout before work(BJJ was cancelled due to snow advisory)
Dedicatedforlife
02-06-2008, 07:05 PM
Better something than nothing! :D
2/5
pushups x10
crunches x25
pushups x10
crunches x25
pushups x10
crunches x25
pushups x10
Vrunches x25
pushups x10
crunches x25
pushups x15
crunches x25
pushups x20
crunches x50
pushups x15
total:
pushups -100
crunches - 250
back and forth one to the other...quick workout before work(BJJ was cancelled due to snow advisory)
been sick for over a week with a bad upper respiratory infection...meds got me feelin pretty good, just here and there runny nose/cough from the phlegm
2/15 workout 1
treadmill: 12 min
seated front db laterals: 20x10, 25x10
seated side db lats: 20x10, 20x10
standing military press: 65x12, 85x10, 100x8, 115x5
push press: 135x5, 150x5
WG upright rows: 80x10, 95x8, 105x6
DB shrugs: 80x15, 90x12
treadmill: 13 minutes
Cals burned: 280
notes:
-kinda weak, but not bad
-no running, just med speed walk @ med/high incline
Dedicatedforlife
02-15-2008, 06:54 AM
Good to see you are back at it!
JamesGatz83
02-18-2008, 07:44 PM
Nice log, curious to see how this turns out. Subscribed.
back from vacation! :) got a nice tan/burn, and had a BLAST
did alot of swimming and hiking/walking....also hit the gym one day while at the resort for a NICE bicep day
anyway, back to it today!
3/9
treadmill: 15 min
seated ab crunch machine: 80x20, 100x15
hanging knee raises: x15, x15
oblique twist machine: 70x15, 80x12
treadmill: 15 min
Cals: 309
notes:
-hanging raises were true hang, used them for grip work as well
-solid core day, good mind-muscle connections
-12 weeks til my bday..hardcore cut!
-also will be playing alot more golf and practicing alot more(as well as focusing my lifting towards it) in hopes of playing competitively this year and working towards a future touring career
-also we are officially looking into moving to the phoenix/scottsdale area we liked it so much(and the work opportunity for both of us is much better)
Brasmonky
03-18-2008, 07:29 AM
nutrition
12/11
cal: 1949
fat: 69(23)
carb: 76(22)(12)
prot: 256
water: 78oz
12/12
cal: 2552
fat: 135(51)
carb: 50(11)(9)
prot: 260
water: 82oz
12/13
cal: 2378
fat: 122(52)
carb: 62(25)(10)
prot: 258
water: 74oz
notes:
-no supplements other than joint formula last few days
Can you post what you've ate on your lower calorie days like 12/11? I'm thinking about doing Keto for the first time and am planning on keeping my calorie intake less than 2k.
Can you post what you've ate on your lower calorie days like 12/11? I'm thinking about doing Keto for the first time and am planning on keeping my calorie intake less than 2k.
day like that is usually:
4 eggs
3 cheese
turkey bacon
shake
tilapia(baked)
salad
shake
tilapia
salad
ground beef
cheese
chicken breast
real simple...shawn smith, pro strongman, once gave me the following diet tip:
"if it doesn't run, swim or fly...and it's not green...dont eat it."
3/18:
am cardio after working mids/before bedtime
treadmill x 20min
med walk, med/high incline
fitnfirm
03-18-2008, 10:56 PM
Ah HA ! I found you :D Hope all is well with you and your family. I havent seen you around in awhile. Glad you had a chance to enjoy some time off ;)
Jxstatic
03-19-2008, 04:21 AM
I was thinking about teasing you over your consistency with your log until I realized you went on such a long vacation.
Keep us updated, everything is looking quite interesting. Sorry about the injury, all of them suck.
PS-When is your birthday?