Friday 1/2/2008 - KETO UPDATE
Felt a little groggy getting up. Went to the weight room at 9:00 AM to supervise my players for their final workout over the Christmas break. After that I headed over to my gym.
Legs are a little sore so I did not do HIIT. Did steady cardio in the eliptical for 40 minutes. Did 3.56 miles burned 615 calories. My heart rate stayed between 135 - 155. Felt really good. This was longest I had done cardio on the eliptical in years. Finished up with ABS Machine/Ball and penguins for the obliques - OUCH!!
Shot some hoops. No pick up games. Felt like I could have run a few though. Will start BALLING next week (Still got the sweet shot. At the old school I coached at I would destory the players. We would lift and I would take them to the gym and run B-Ball for hours. It was great).
AM - Shake with Peanut BUtter
Post Workout Shake with NO peanut butter
Lunch 4 hot dogs and 4 cheese stix - Pollyo.,
Tonight after dinner I will post my macros for the day. Feel great and I feel like I could probably go another week without the carb ub..... Don't get me wrong I am looking forward to it but I feel good so far and I am REALLY LEANING OUT!!
KETO UPDATE Friday - 1/2/2009
For the day:
Protein - 203
Fat - 1431
Carbs - 41
Total Calories = 2407
Protein - 34%
Fat - 60%
Carbs - 6%
Tomorrow I will do my 12 hour carb up. I will workout out early and get in my carbs right after I workout (Some in liquid form).
Breakfast
Cheerios
Fruit
Waffles
From there I will figure it out.
I will weigh myself tomorrow AM. My gut has gone down tremendously. Much leaner. I was 288 on Monday. I am hoping tomorrow AM I will be in the low 280's.
Will weigh after carb up. Sunday will start KETO again very strict with low, low carbs.
Saturday I/3/2009 Update - Carb Up
Down to 283 - About what I thought. Day 13 and down 16 pounds. The weight now will come off on more gradually...
Did my carb up today (Pancakes, gatorade after workout/pasta). I did have some sugar (Cake)...
Had my depletion workout in the AM and did well. I am sore and for the next two weeks I am going to focus on lifting 3 days and cardio for six days. I am gaining some serios muscles mass (Arms/Shoulders/Chest) and I am gaining it fast. I really only need to lift them once a week. Once I get to my target weight I can bulk up a little. My waist is better but not NEAR where I want to be.
I have to admit the carb up was not that great... I do not feel good and if I do a carb up next week it will only be for one meal and that is it.
I am also going to drop my calories to between around 2000 a day. I am going to focus on that with my diet this week.
All in all it is going very well. I am in shape, losing weight and making good progress. Tomorrow I am going to do some cardio and burn off these carbs. Hopefully in Ketosis soon.
Update tomorrow.
KETO Update - Thursday 1/8/2009
So I did LISS cardio in the AM (40 minutes) and went back to the gym in the afternoon for weights (Shoulders/Traps/Biceps/AbS). Good hard workout. Got through it well (Most lifts were around 30 second - 60 second break).
Food basically the same as yesterday except instead of two chicken breast for dinner I had 2 6 OZ filets. Very good. Had it with a side salad.
3 Shakes - 60 Protein - 3 Fat - 12 Carbs
4 Hot Dogs 20 48 2
PB 7 16 4
Salad 1 0 6
Ranch Dressing 3 18 3
Cheese 38 38 4
Salami 10 18 2
Steak 62 24 0
2 Pickles 0 0 2
Protein - 201 Grams x 4 = 804 Calories
Fat - 162 Grams x 9 = 1458 Calories
Carbs - 35 Carbs x 4 = 140 Calories
2402 Total Calories
Protein - 33 %
Fat - 61 %
Carbs - 6%
Good breakdown. I may try and do Grilled Chicken Breast for salad for lunch as well. Good to hit my goal under 2500 calories. Tomorrow Cardio in the AM.