jackednetboy transforms...

[jackednetboy]

Ok, I believe I started a log last month, didn't keep up with the log but the diet has still been on. Took a week off and now I'm ramping it up.

Current Weight: 194lbs
Waist: 39in
Height: 5'7
Build: Good deal of muscle, way too much fat
Short-term Goal: 180lbs while keeping/gaining muscle back
Long-term Goal: Sub-13% year round!

Meal 1 - 5.25oz ground beef/3 eggs(scrambled)/ .25 cup cheese
(slept 7 hours)
Meal 2 - 8oz ground beef/2 eggs(scrambled/.25 cup cheddar/2tbl mayo
Meal 3 - ??? 3 tbl olive oil
Meal 4 - .8 cup sunflower seeds (bad choice, never again...)
Cal/fat/carbs/protein
Total Macros (2990 263 30 132)

During my pre 2008 stint I ran on avg 5-6 miles a day (3-8 least to most). That and misjudging my calories I believe I shut my metabolism off. So I'd like to lift heavy(very heavy), jog 1.5 miles a day and work my calories down to around 2400 a day. This is the first time i'm seriously weighing my food so i'm trying to figure my body out, weight may go up a little before dropping..we'll see.

[jackednetboy]

Day 2!

Meal 1 - 6oz beef/2 eggs/ 1.5oz cheddar
Meal 2 - 5.25oz beef/2 eggs/1.5oz cheddar
Meal 3 - ??? 2.5tbl olive oil
Meal 4 - ??? 2 tbl olive oil
coffee(2 cups)/.75cup halfnhalf
Meal 6 - 45 almonds

Cal/fat/carbs/protein
Total Macros (2773. 245. 25. 121.)

My energy levels have been really good, however I find it weird that I haven't started to pee a lot when waking up as I usually do when entering ketosis. The water weight remains. Waist measure slightly above 39 today...i'm going to let it ride and not measure until tuesday as I KNOW i'm holding a good bit of water.

Workout(full body)
BB Bench Press - 135x15, 185x8, 225x7, 225x4
Machine Rows - 135x12, 165x10, 185x8, 200x8, 200x8, 165x10(close grip), 175x8(close grip)
Dips 10, 35lb(plate)x8, 35lb(plate)x8
Squats - 135x15, 185x10, 185x10, 185x12(ATG)
Hammer Curls - 30x10, 35x8, 40x6
Crunches(didn't count)

Incline DB press - 60x10, 60x10, 60x10, 60x10

I'm fooling around with a theory that deals with building up lactic acid throughout the whole body(full circuit training) in order to burn off more fat. Still getting a feel for it, next week I'll force myself to go ultra heavy.

Also, my protein is very low....I'll be adding a post workout shake next week so i should jump up to the 150 range.

[jackednetboy]

In addition...I'm keeping my calories somewhat high. Between 2500-2900 simply because I've gone through periods of eating 1800 and below and my metabolism seems to shut down after week three.

I'm going to go for a 2-3 mile jog at around 6am. I think I'll just jog here and there as opposed to 5 days a week. Maybe 3 days a week I feel with the calories i'm eating and my workouts if i'm not losing fat i'll make sure i'm gaining muscle. Hopefully I've found that line.

[jackednetboy]

[b]Day 3! o_O;[b/]

Wasn't supposed to measure yet but my waist did go down to 38.5 so i'll take it. I'll give an official weight/waist measurement mid next week.


Today was kind of an off day...I didn't stray from any keto but I pretty much molested a whole cup of whipped cream cheese with sugar free jello.

[No workout today]

.75 cup halfnhalf/coffee
Meal 1 - 5.5oz ground beef/1.5oz cheddar/2 eggs
Meal 2-3 22tbl cream cheese/sugar free jello (wow...not how i wanted to spend my calories)
Meal 4 - 8oz ground beef/1.5oz cheddar/1 cup green beans

Cal/Fat/Carb/Protein
Totals ( 2929/260/18/129)

Since i've started the log my fat has been around 80% protein...18%...carbs...insignificant. Next week I'm going to drop my calories from 2900ish to 2700(being my top..and possibly dip as low as 2500 1-2 days). I'm also going to shift my macros and faze a little fat out for more protein.

[jackednetboy]

Day 3! o_O;

Wasn't supposed to measure yet but my waist did go down to 38.6 so i'll take it. I'll give an official weight/waist measurement mid next week.


Today was kind of an off day...I didn't stray from any keto but I pretty much molested a whole cup of whipped cream cheese with sugar free jello.

[No workout today]

.75 cup halfnhalf/coffee
Meal 1 - 5.5oz ground beef/1.5oz cheddar/2 eggs
Meal 2-3 22tbl cream cheese/sugar free jello (wow...not how i wanted to spend my calories)
Meal 4 - 8oz ground beef/1.5oz cheddar/1 cup green beans

Cal/Fat/Carb/Protein
Totals ( 2929/260/18/129)

Since i've started the log my fat has been around 80% protein...18%...carbs...insignificant. Next week I'm going to drop my calories from 2900ish to 2700(being my top..and possibly dip as low as 2500 1-2 days). I'm also going to shift my macros and faze a little fat out for more protein.

[MarkVI]

NICE lifts buddy! that's some serious weight you're throwing around, good job.

[jackednetboy]

NICE lifts buddy! that's some serious weight you're throwing around, good job.

I appreciate it...I was benching 305 until I started jogging my butt off with improper dieting...now i'm lucky to get 250 max on a good day. I'll get it back after i'm lean though. I don't care. I'd just like to fit back into my 33s again...really i have to go beyond that but that's when i'll have achieved something. 36s have to go back in the the trunk by march!

[jackednetboy]

Day 4! -_-

Today was pretty slow...slept most of the day..the rest of my time was spent at the computer..which is typical. Low calorie day....I didn't plan on dipping this low BUT we'll call it calorie cycling just for sh*ts and giggles.

Meal 1 - 7.2oz ground beef/2 eggs/.75oz cheese/1tbl mayo
Meal 2 - 2 boiled eggs/2 boiled eggs/3 tbl mayo
Meal 3 - .5 can of salmon/2.5tbl mayo

Cal/Fat/Carbs/Protein
Totals (1962 167 6 105)

[jackednetboy]

I'm sort of back..had computer issues. Diet is on track and my waist line is down to slightly under 38 so we'll make the official 38. So far so good, weigh in on Friday.

[MarkVI]

ZigZagging calories works well for a lot of people btw.

[jackednetboy]

ZigZagging calories works well for a lot of people btw.

Yeah this seems to be working great for me. I'm having my best keto run since when I first started trying to lose weight. Funny enough i've jumped my calories up to almost 3k. I'm going to try to keep them above 2600 for as long as possible (even when I wasn't on keto I never ate this much). I think it can only be good for my metabolism and long term goal.

[jackednetboy]

Ok now I'm back on board full time. Computer was going haywire. At this point..i'm entering my 4th week of true keto. I had a carbup meal this morning..though a bad one. Starbucks sausage egg and cheese and a donut with chai tea. I expect to be in ketosis by midday. After cleaning i'm going to jog 3 miles then have a brutal high rep leg workout to flush my system.

I actually got into it with a coworker, who's for the most part in great shape. he doesn't lift at all though naturally is muscular. pharmacist...is more into traditional diets but we had it out over calorie counting and low carb diets to a degree. I know my genetics allow me to gain a great amount of muscle...fat loss however sucks. Either way I feel great with what i've seen upping my calories and after that argument I feel i'm at total war. I'm going to be lifting as hard as I can 4 days a week
2-3 of those days i'll be lifting 2x a day. 2 days a week for the time being i'm going to do long distance running( I ran 11 miles last thursday)
Any help and advice I can get will be most appreciated to shut this dude up...i'm truly at war and in a competitive mode. At the same time I owe this level of insane effort to myself. I'd like to say by the end of Feb i'd like to fall from 189 to 175 but I'm willing to just go for a very noticeable change in body composition. I believe I can both lose fat and gain muscle(since I used to have A LOT more muscle than I currently do).

Once again, any help will be GREATLY appreciated.

[¡STFU!ˇNˆLIFT!]

Your lifts look about like mine good stuff .
Is your waist measured at your navel ?
are you actually drinking shots of olive oil if so why not replace it with virgin coconut oil ftw

[jackednetboy]

Your lifts look about like mine good stuff .
Is your waist measured at your navel ?
are you actually drinking shots of olive oil if so why not replace it with virgin coconut oil ftw

It is and I have been. I may just switch over to coconut oil on monday now that you mention it.

[jackednetboy]

I just got back from a good but weird workout. Since this is an off day I didn't go ALL out. Just felt like getting out of the house so I walked a mile to the gym and did chest/back and triceps.

Surprisingly my strength is beginning to return and I was able to bench 275 for 1. With any luck next week I'll be back to myself and hit it for 4-5. Energy hasn't changed a lick despite my carb up meal yesterday morning.

Felt a little woozy during the workout but I believe it was due to lack of calories. I'd only eaten 5oz of green beans/cheese..and 3 table spoons of olive oil...and 3 dark choc squares.


After eating some eggs(post workout) I feel good again.

[jackednetboy]

Today was an ultra low day..energy was good but the majority of the day was spent on my back lol.

I'm going to simply post the link to my journal from now on as it's easier to look at and I don't have to repeat myself. So i'll simply say "nightly update" and post it..then give my workouts. This week i'm going to slowly up my protein to the 150-170 mark. I've been averaging 120.
http://www.fitday.com/WebFit/PublicJournals.html?Owner=%5FSpiral

[jackednetboy]

*more of a note to myself*

My old belt fits again =P

[jackednetboy]

...back on. I had a little bit of a personal situation to attend to took a little hiatus. Funny enough I've managed to keep my size off. My weight is still 190ish but my waist is still 37.5...a little under 37 some mornings. Log will reopen on sunday...carb depletion begins tonight.