Drandom
01-28-2008, 09:48 PM
Starting Stats:
Harris Benedict Formula: 2835 Calories Maintenance
Weight: 199 lbs
Body Fat: 24.6%
Waist: 38.5 in
Goals:
Weight: Unknown
Waist: 34 in
Body Fat: 12%
Keto Plan:
I will be shooting for around a 500-600 calorie deficit each day following the normal 65-30-5 keto plan. I will do a carb up but ony when I feel it is necessary, could be every 10-14 days I will play it by year.
Workout Plan:
Finally the day has arrived where serious weight training has begun, well maybe lol. I only lifted the bar today but that is because I am starting a new, and my first weight training program. I just wanted to work on form for my first day. I will spend the next two workout days this week figuring out the correct weight I should use for each lift starting next week. I am not a noob to keto diet, but very much a big noob to weight lifting. While I was losing over 120 pounds the last year and half or so I was only doing some light exercise. So of course I lost a lot of muscle as well.
Since I have no real history of weight lifting I thought that doing the Rippetoe Starting Strength program would be my best bet. I bought the book and read the overview from this link:
http://forum.bodybuilding.com/showthread.php?t=998224
The book arrived today and I had time to skim through a lot of it to get some basic tips down for the big three lifts I tried out today. I will read it from cover to cover starting tomorrow and will have it finished by Wednesday which is my next lifitng day.
I plan to do the basic two workouts and not add anything for at least a few weeks and as suggested for a noob I have swapped out the power clean for the Barbell Row. The workout plan will be followed Monday / Wednesday / Friday along with three days of light to moderate cardio on the rest days. The workout schedule is as follows with alternating days:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Barbell Rows
-------------------------------
Day One - 1/28/08
Today's Stats:
Harris Benedict Formula: 2835 Calories Maintenance
Weight: 199 lbs
Body Fat: 24.6%
Waist: 38.5 in
Today's Diet:
Fat: 173 grams 66%
Protein: 185 grams 32%
Carbs: 9 grams 16%
Total Calories: 2359
Food Detail:
http://forum.bodybuilding.com/attachment.php?attachmentid=1109861&d=1201586022
Today's Workout:
45x5 Barbell Squat
45x5 Barbell Squat
45x5 Barbell Squat
45x5 Flat Barbell Bench Press
45x5 Flat Barbell Bench Press
45x5 Flat Barbell Bench Press
45x5 Deadlift
Today's Supplements:
Nature's Way Daily Two Multi Iron Free - 2 Tabs
L-Carnitine - (1) 500mg
PFO Pure Fish Oil - (1) 715mg EPA - 470mg DHA
Iron Labs Green Tea - (2) 500mg
Pro Source Glutamine - (1) 5g
Nature's Best Isopure Protein Whey - (2) 25g
EC Stack - (2) 25mg Ephedrine - 200mg Caffeine
Harris Benedict Formula: 2835 Calories Maintenance
Weight: 199 lbs
Body Fat: 24.6%
Waist: 38.5 in
Goals:
Weight: Unknown
Waist: 34 in
Body Fat: 12%
Keto Plan:
I will be shooting for around a 500-600 calorie deficit each day following the normal 65-30-5 keto plan. I will do a carb up but ony when I feel it is necessary, could be every 10-14 days I will play it by year.
Workout Plan:
Finally the day has arrived where serious weight training has begun, well maybe lol. I only lifted the bar today but that is because I am starting a new, and my first weight training program. I just wanted to work on form for my first day. I will spend the next two workout days this week figuring out the correct weight I should use for each lift starting next week. I am not a noob to keto diet, but very much a big noob to weight lifting. While I was losing over 120 pounds the last year and half or so I was only doing some light exercise. So of course I lost a lot of muscle as well.
Since I have no real history of weight lifting I thought that doing the Rippetoe Starting Strength program would be my best bet. I bought the book and read the overview from this link:
http://forum.bodybuilding.com/showthread.php?t=998224
The book arrived today and I had time to skim through a lot of it to get some basic tips down for the big three lifts I tried out today. I will read it from cover to cover starting tomorrow and will have it finished by Wednesday which is my next lifitng day.
I plan to do the basic two workouts and not add anything for at least a few weeks and as suggested for a noob I have swapped out the power clean for the Barbell Row. The workout plan will be followed Monday / Wednesday / Friday along with three days of light to moderate cardio on the rest days. The workout schedule is as follows with alternating days:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Barbell Rows
-------------------------------
Day One - 1/28/08
Today's Stats:
Harris Benedict Formula: 2835 Calories Maintenance
Weight: 199 lbs
Body Fat: 24.6%
Waist: 38.5 in
Today's Diet:
Fat: 173 grams 66%
Protein: 185 grams 32%
Carbs: 9 grams 16%
Total Calories: 2359
Food Detail:
http://forum.bodybuilding.com/attachment.php?attachmentid=1109861&d=1201586022
Today's Workout:
45x5 Barbell Squat
45x5 Barbell Squat
45x5 Barbell Squat
45x5 Flat Barbell Bench Press
45x5 Flat Barbell Bench Press
45x5 Flat Barbell Bench Press
45x5 Deadlift
Today's Supplements:
Nature's Way Daily Two Multi Iron Free - 2 Tabs
L-Carnitine - (1) 500mg
PFO Pure Fish Oil - (1) 715mg EPA - 470mg DHA
Iron Labs Green Tea - (2) 500mg
Pro Source Glutamine - (1) 5g
Nature's Best Isopure Protein Whey - (2) 25g
EC Stack - (2) 25mg Ephedrine - 200mg Caffeine