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  1. #1
    Registered User Baz147's Avatar
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    Keto Log - New starter need help and tips needed

    Ok so started a keto diet on Monday my diet is;

    Breakfast : a 2 eggs omelette with cheese and 3tbs of olive oil

    Snack 35g of mixed nuts

    Lunch : 75g of tuna (tinned), 3tbls of olive oil, 30g of mayonnaise and lettuce

    Snacks: protein shake, string cheese

    Dinner : 1 breast of chicken, cheese, 3tbs of olive oil and spinach

    Post work out I have another protein shake

    Any advice on anything that could be improved on this would be great also has anyone got a better way of consuming olive oil? I really don't like it but obviously I have to have it in this diet.

    My work out log is this;

    Monday - biceps & triceps

    1 - dumbbell press - 4 x 10
    2 - dumbbell flys 4 x 10
    3 - laying tricep extension 4 x 10
    4 - standing dumbell curls 4 x 20 alternate arms
    5 - tricep kickbacks 6 x 10 alternative arms
    6 - abdominal crunches *3 x 100

    Tuesday - shoulders & back

    1 - shoulder press - 4 x 10
    2 - dumbbell lateral raise - 3 x 10
    3 - shrugs 4 x 10
    4 - seated bent over lateral raises - 4 x 10
    5 - dumbbell bent over row 6 x 10 alternative arms
    6 - abdominal crunches - 3 x 100

    Wednesday - rest day and 30 mins of cardio in the morning

    Thursday - Legs

    1 -squats 4 x 15
    2 - reverse lunge 3 x 20 alternative sides
    3 -*Dumbbell Swing Through - 4 x 15
    4 -*Toe Raise - 20 x 5
    5 -*Stiff Legged Dead Lift - 15 x 4
    6 - abdominal crunches - 3x 100

    Now I'm wondering what will be the best solution for my work out also? I have seen people doing a combined work out on Friday which consists of all your workouts put together and then go into the carb load and don't do any workouts over the weekend, or I have seen another workout that would give me a rest on Friday and then go back to the beginning from Saturday obviously I'm a beginner so would like any advice possible.

    Cheers

    Baz
    Last edited by Baz147; 03-28-2012 at 12:58 PM.
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  2. #2
    Registered User exwhyzee's Avatar
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    most people wait a couple weeks before carb loading. I think the food and workout looks good. Try it out for a couple weeks and see how you feel. I think there is a depletion workout in the keto stickie a guide to keto. good luck!
    GOAL is to be the best I have ever been in my life. Lose Fat Gain Muscle!.

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  3. #3
    Registered User Baz147's Avatar
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    Originally Posted by exwhyzee View Post
    most people wait a couple weeks before carb loading. I think the food and workout looks good. Try it out for a couple weeks and see how you feel. I think there is a depletion workout in the keto stickie a guide to keto. good luck!
    Thaks for that... So why workout would you recommend? Mon,tues,thur,fri or mon,tue,thurs,sat,sun?
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  4. #4
    Registered User exwhyzee's Avatar
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    Originally Posted by Baz147 View Post
    Thaks for that... So why workout would you recommend? Mon,tues,thur,fri or mon,tue,thurs,sat,sun?
    honestly do whatever is easiest and works for you best. When I first started I was doing 3 days of weights with 2 days of cardio. Then I went to 1,2,3,4,rest 1,2,3,4. Now I'm kind of doing 1,2,3,4,1,2,3,4,Rest. Personally Fridays are super busy for me so I try not to work out that day. If your just getting back to working out you don't wanna burn yourself out ya know!
    GOAL is to be the best I have ever been in my life. Lose Fat Gain Muscle!.

    --------------------
    1/9/12 209
    4/13/12 179
    4/27/12 172
    6/2/12 160
    Follow my current Transformation!! or let me know about yours

    http://forum.bodybuilding.com/showthread.php?t=142832321 - First Log Finished!!
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