Hi Everyone little background on myself.
Was very active as teenager, during the end of high school I began partying and pretty much continued partying and lived not really caring about my diet. I hit the gym for a couple years during that time but my diet and routine weren't in check. Hoping to have all that in check now, especially with info and help from people here.
I want to get to 160-180.... but for now my goal is 180 and then I'll take it from there.
209 lb.. BF 25-35%? (scale reads 31%.. Gym hand fat reader 24%). (1/9/2012)
192.8 (as of 2/29/2012)
Planning on doing a bodpod this month.
I started Keto this week. From 1/9/2012-2/26/2010 I was just doing a 2000 or so calorie diet combined with running and some weights, mostly push ups and pull ups. This got me down to around 195. After beginning the keto diet and upping my workouts to 1,2,3,4,rest1,2,3,4, etc. I began losing again (195 was up from 193, and I stopped losing for a week or two so thats why i looked into changing my routine)
Diet / Macro-nutrients
Fat 1211 135 Your Bodyweight (a)
Protein 559 140 150
Carbs 93 23
Total calories 1863
Example of Workout and Daily Diet.
Scoop of protein
3 Large Eggs
2 Slices of Cheese
1 Chicken Sausage
2 Spinach salads Tomatoes Onions
4oz Grilled lemon herb Chicken (Onions Bell Peppers)
1c Chicken Tortilla Soup (No Tortilla)
2 Sliders Patties
1600-1700 Cal. about 40c 80f 130p
AM HIIT 15 Min
Day 3: Shoulders
Shoulder Press: 40x8 45x8 50x8
One Arm Side Lateral Raise: 3 sets of 8 10#
Front Arm Lifts: 25x8 35x8 45x8
Rear Deltoid (Machine) 50x10 60x10 70x10
Barbell Shrugs: 135x8 155x8 175x8
Standing Shrug: 3 sets of 10 65#
10 minutes of low intensity on Stairmaster
The ketostix are reading in-between Moderate and Large, and Im beginning to smell lol. I will continue for another week with no carb-up day. (not even sure if I want to do it, but if I have to I will).
Just want the Keto experts to take a look at my diet/workouts and let me know where there is room for improvement, or if everything looks good then great. Wondering if I should continue my log here instead of the Fat losing Log?
thanks for any feedback you guys can provide. I'm very dedicated to the diet, workout, lifestyle change, and am here to stay !