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Got a bad flu last week, so haven't trained and ate combination of good with some junk food.
Got back to the gym this week and hitting it hard again.

Back workout

Shoulder width lat pulldowns...

AM cardio - 30min

Shoulders / Triceps workout

Seated db press 2 warm up sets 10-15 reps 3 working sets 12-8 reps (finished with 120's)
Seated db laterial raises 3 sets 12 reps (last set was...

Quads / Calves / Abs workout

Leg extensions 5 sets 20-12 reps
Leg press 4 sets 12-15 reps
Squats 4 sets 8-10 reps
Db lunges 3 sets 15 reps
Leg extensions FST-7 7 sets 12 reps

Standing calf...

Morning weights: 225.2 lbs (102.4 kg) - dropped 6 pounds in 1 day (water weight)

BACK / CALVES / ABS workout

Bent over barbell rows 4 sets 8-12 reps
T-Bar rows 3 sets 10 reps
One arm db rows...

Looking great, especially for someone whois working out only for 2 years with no athletic background.
Keep up the work, I'll be checking.

Morning weight: 231lbs (104.9kg) - heaviest I've been in a while

Chest / Triceps workout

Incline bb press 4 sets 8-12 reps
Flat db press 4 sets 10 reps
Decline db press 3 sets 10 reps...

Off day

Diet:
MEAL #1: 200g beef, 2 whole eggs, 2 slices ww bread, salad avocado some cheese
MEAL #2: 100g oatmeal (dry), 2 whole eggs, 2 scoops whey, milk and 1 lrg apple
MEAL #3: 100g brown...

Thanks.

Yes I was looking forward to my weekly ice cream cheats every week :D
But do more ice cream for me for the next 12 weeks

I'm not lifting as heavy as I used to in the past, for example...

Off day and cheat day

MEAL #1 - 100g oatmeal, 2 scoops whey, 2 whole eggs, 2 apples, milk, honey
MEAL #2 - 4 slices french toast, 225g fish, cheese, avocado and 200g cookies and ice cream for...

3 days to go when starting diet above, now still having my offseason

Trained Back / Biceps / Abs

Pull ups 4 sets 10-12 sets
Behind back puldowns 4 sets 12-15 sets
Seated cable rows 4 sets...

H.I.T.m-a-n's 12 week road to FREAKland
This is my log to getting very very low bf while keeping or even gaining some muscle too


Stats:
Age: 27 y/o
Years training: 9
Height: 6'3
Weight: 228

Well I decided to carb up :) Did clean meal -
2 cups oatmeal with banana and apple
2 cups brown rice with 7oz chicken and tons of salad (~260g of carbs, 60g protein, minimal fats)
1.5h later also...

I don't wanna loose any fat, because I was already lean, now i'm smooth and flat. My goal is look good and feel great. I'm feeling great on keto, but don't look as good as I'm with carbs...

I'm not saying that I went straight into ketosis after 3 days...3 days prior 3 x 200g carb days I was doing IF+keto training on empty stomach, 3 days in a row and prior to that I was o an veyr low...

well it's not...over the 14 days (11 of those was keto days) I've lost 12 pounds...the interesting this is that I'm feeling A LOT better on keto, sleep is A LOT better, I'm stronger in the gym, but...

I did 3 days of Keto diet straight, then 3 days o f low carb (less than 200g a day) then 6 days Keto again. I feel great (but somewhat flat), do I need to do a carb up?

I'm new to keto, only 5 days into it but I'm LOCING IT! Feel great, look great it's awesome diet. Planing to stay on it as much as I can since I feel so great on it. Have few questions.
There are 3...

Thanks! That means I can get over 50g of carbs from lettuce a day (let's just say - 1kg per day - that's around 60g of carbs) and still get into ketosis?

New to Keto.
How this looks like?
I'm 217lbs 7%bf

MEAL1: 5 whole eggs cooked in coconut oil with onion and garlic, salad with 2 tbsp walnut oil
6g carbs, 31g protein, 46g fat 562kcals
MEAL2:...

Hey there, after reading some stuff about Keto diets, benefits for health I've decided to give it a try. I've set up my diet how this is look like: [again - I'm using Keto not for fat loss, I'm lean,...