Kick the Fat Back. 3 Month Cut~

[bigg_K]

So here it goes. I've been on KETO for 3 weeks this time, but haven't been following it that closely. Basically, just avoiding carbs, but not watching the calories.

So now I'm stepping it up, and not looking back.

Starting out with pretty low calories the first week, and seeing how I handle it.

1955 Calories 137g Fat 153g Protein 15g Carbs

I will update my stats, the last scale said 232lbs, 6'1.

Targetting fatloss, and getting off of creatine, only supplements will be Whey Protein after workouts, Multivitamin, BCAA's, and Glutamine.

My plan is to lift 3 day splits, with a day off, a Leg workout, then another 3 day split, Day off. I'll change it accordingly.

[mizzpri]

college and sororities did that to ya you're gonna look a frikking stunner when u get cut..
good luck!!
your fellow san diegan

[bigg_K]

college and sororities did that to ya you're gonna look a frikking stunner when u get cut..
good luck!!
your fellow san diegan

Thanks for the support

Well my first day is coming to an end, I am adjusting to eating 1955 Calories, I almost know that I should be eating more. But I will stick with it. Also I will be waking up daily at 5am now to workout. So I am readjusting because I'm a night owl.

With having to go to school immediately after the gym, I am going to tweak my diet, to have more foods in there that I can easily take on the go. I'm thinkin Almonds and some PB.

Still looking for an accurate scale to be sure about the weight.

Did 45 minute walk with 7.5 incline and a 3.5 speed. And some back / biceps. Legs tomorrow.

[bigg_K]

Ate same exact thing, I eat them in different order, but still sticking to it very strictly!

Today's Leg workout was fairly intense.

Started Squating again after a long break

So I'm taking it slow...very slow

Squats 8 x 225lbs (4 sets)

Leg Press
12 x 450lbs
10 x 540 lbs
8 x 630 lbs
8 x 630 lbs

Seat Calf Raise -
3x 10 90lbsHaving Feet Straight
3 x 10 90lbs Foot Angled In
3 x 10 90lbs Foot Angled out

Had to keep it short so no Hamstring or Quad isolation workouts today.

Finished with Some Oblique work, and lower back as well.

For Cardio. 45 minutes of 3.5 speed 7.5 incline. I'm going to keep this for awhile. I'm thinking at the latest I will start increasing cardio next month, but I will increase it sooner if I start to plateu.

Had to run to class so no steam sauna!

Tomorrow I will do some Chest, Triceps and Abs again.

[bigg_K]

Yet another "flawless" day eating wise. Ate same things, but I discovered Broccoli is a lot easier to eat when I toss it in with the olive oil and eggs, also I put a little pepper on there too. (I get bored of Broccoli)

Otherwise my energy levels seem to be increasing. I don't have to nap during the day anymore, and I am not nodding off in class.

Chest and Triceps today, with a hint of Shoulders. I'm helping my cousin workout thats why I throw in random body parts here and there.

Dumbell Press
8 x 70lbs
8 x 70lbs
8 x 70lbs
8 x 70lbs

Tricep Extension using the Machine, w/ a Straight Bar
12 x 120lbs
10 x 140lbs
8 x 150 lbs
8 x 150lbs

Dumbell Butterflies
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs

Dumbell Shoulder Press
8 x 50 lbs
8 x 50 lbs
8 x 50 lbs
8 x 50 lbs

4 sets of some more lower back work. 10 + 10 with a little variation between the first and second mini-set

Then went and did some obliques on the lower back machine constantly alternating. No added weight. 12 x (4 sets)

Weighed in this morning at 226lbs. So slowly moving down. Just weighed myself so I'd be sure it was an accurate measure. Otherwise I'm going to weigh myself every Monday.

Finished off the morning, with 45 minutes of 3.5 Speed 7.5 Incline. BORING, but I will just comment I love working out in the morning. And I'm quite surprised how many people there are at 5 in the morning.

No sauna today either, Tomorrow I will have a lot of volume in my lifts, because I have no time crunch!

And I won't test my BodyFat until 1 month, also I won't take anymore pics until 1 month as well. Hopefully there will be good reasons to do so!

[bigg_K]

Ok here we go.

Eating same as usual except I ran out of chicken Today. So I went to Pork instead. Feeling a little sore from the last couple workouts, but its a good feeling. Today I had some free time so I could freely lift as much as I felt necessary.

I did shoulders today, although I did one shoulder workout yesterday, it wasn't enough.

Dumbell Shoulder Press
12 x 50lbs
10 x 55lbs
10 x 55lbs
8 x 55lbs

Double Set - Front Dumbell Raise & Lateral Dumbell Raise
10 x 35 lbs Front
10 x 27.5 Lateral
10 x 35 lbs Front
10 x 27.5lbs Lat
8 x 35 lbs F
8 x 27.5 lbs Lateral
6 x 35 lbs F
6 x 27.5lbs Lat

Shoulder Press Machine
12 x 130
10 x 140
10 x 140
8 x 140

Arnolds w/ Dumbell
10 x 40
10 x 40
8 x 40

Dumbell Shoulder Shrugs
10 x 100
10 x 100
10 x 100
10 x 100

Finished with Abs today, only did 4 sets of 12 crunches using the cable machine, set at 120 lbs.

45 minutes cardio, 3.5 speed, 7.5 incline. Finish with a 10 incline.
15 minute steam sauna. And I'm spent!.

[mizzpri]

Oh! I love the format of calorie kind, very neat and oraganized indeed...
In all honesty, keep it going like it is right now and in a month, you'll be almost there! I so see it... yay

I see how brocolli is your staple. It is mine too. Whenever I m hungry I just eat a bunch of them, and I m full. I m gonna add more veggies this week. The vegs help the fat to absorb more efficiently, so you need them. Just make sure you get more than 15 but less than 20 gms of veggies a day. It really does help. You'll see how the bloat goes away next morning!its amazing..

[bigg_K]

Oh! I love the format of calorie kind, very neat and oraganized indeed...
In all honesty, keep it going like it is right now and in a month, you'll be almost there! I so see it... yay

I see how brocolli is your staple. It is mine too. Whenever I m hungry I just eat a bunch of them, and I m full. I m gonna add more veggies this week. The vegs help the fat to absorb more efficiently, so you need them. Just make sure you get more than 15 but less than 20 gms of veggies a day. It really does help. You'll see how the bloat goes away next morning!its amazing..

Thanks for the tip. I throw in Avocados (although they're pricey) to cap off my fiber for the day. So I'm hitting just about 20g of Fiber each day.

And yeah, I'm sticking with it, and even gave up on drinking. So yes I'm THAT guy drinking water at a bar haha, my friends give me some crap for it but most understand.

As for today, I treated myself (wrongfully so) with sleeping in and going to the gym at 9am. As for a Saturday it was a big Mistake. SO crowded I had people constantly asking me how many sets left, and when I was done. (gets annoying) Anyway... I did just some abs and finished up Legs today. Since I didn't really hit Hamstrings at all, but otherwise I went light, so I was just showing my cousin some workouts.

Seated Hamstring Machine
8 x 180
8 x 180
8 x 180
8 x 180

One legged Leg Press - x 2 for both legs obviously
15 x 180
15 x 180
15 x 180
15 x 180

Seated Calf Raise
10 x 45
10 x 45
10 x 45
10 x 45

Hip Adductor
10 x 160
10 x 160
10 x 160
10 x 160

Hip Abductor
10 x 130
10 x 130
10 x 130
10 x 130

Finished with Abs, a new Ab workout that I will incorporate due to recommendation.

25 lbs on my chest, Decline crunches till failure.
First set: 26 Reps
Second Set: 22 Reps

Then did a little circuit for Abs and Obliques.

3.5 Speed, 7.0 incline 45 minutes of cardio.

10 minutes of super hot steam sauna (I exterminated everyone out of there...lol)

Feel great today, pretty tired when I got back. I had to sit on my ass and just relax. But I'm pumping with energy right now.

[bigg_K]

real quick now.

Today was a rest day so not much to say, except I wanted to go workout!

I ran out of some foods, so I ate some PB to make up for the lack of fat. And I didn't count precisely my calories today, but I am sure I want under 1900. Which is what I wanted to do since I sat on my ass studying most of the day.

Anyway, Tomorrow I am going to hit back and biceps pretty hard, although its going to have to be at night due to a morning midterm.

[bigg_K]

Diet was a little different, today. Hit under 1900 calories but its alright. I'll eat better tomorrow. I ran out of Avocado's and my new ones aren't ripe! So hence...Not enough fiber today, and running low on broccoli too. Man when you eat the same stuff every day you really need stockpiles of it

So I worked out at night today, and I really prefer mornign workouts. Yet again it was an Ant farm at the good ole 24H fitness.

Back and Biceps today, kept it simple.
Lat Pull Down
200 x 10
200 x 10
200 x 10

Straight Barbell Bicep Curl
80 x 10
80 x 8
80 x 8

Seated Row
180 x 10
180 x 10
180 x 10

Lower Back extension with a 45 plate on my chest 15 reps x 3 sets

20 minutes on eliptical, 25 minutes on treadmill. (couldn't get on a treadmill thats why I did the elliptical)

Well tomorrow is the first weighin, we'll see what happened. Looking in the mirror, no real differences, but its going to be 1 week, so thats a little early.

[bigg_K]

Went a little over calories today, 1975. And I read today that I should NOT be using Olive Oil to cook because the properites are changed... Ooops! I guess I'll stop doing that.

Here's today's diet.

As for Working out,
I just did an Ab routine today.
25 lbs on my chest with a decline.
First set: 20 reps
Second Set: 19 reps

Then some obliques on the low back machine.

Cardio on the treadmill. 3.5 speed, 7.0 incline, finishing at a 10.0 incline.

Finished it off with 10 minutes in the Steam sauna.

Tomorrow morning is the first weigh, we'll see what happens!

[bigg_K]

Ok so first weigh this morning. I started at 232 lbs, well the last scale read 226AND I was still wearing fairly heavy shorts, and a shirt, so lets take off a lb for that, and say 225. So down 6-7 lbs its a good start, and I'm in it for the long haul. I can already notice a little less puffyness all over the place, although my belly got WAY more jiggly! haha But I realize this is due to the fact that the fat is being burned from the inside out.

Today I did Chest/Triceps/Abs
Dumbell Chest Press
10 x 65
10 x 65
10 x 65
10 x 65

Standing Tricep Extension (Machine)
12 x 150
12 x 150
12 x 150
12 x 150

Standing Cable Press
12 x 90
12 x 90
12 x 90
12 x 90

Dumbell Laying Flys
10 x 40
10 x 40
10 x 40

A little Ab Circuit of leg raises, crunches, and side crunches. 3 sets.

7.0 incline 3.5 speed on the treadmill again for 45 minutes. Steam sauna to top it off. And now its time to do some homework!

Ate 2 servings of chicken with 2 servings of cheese and half an avocado for breakfast.

[mizzpri]

Ok so first weigh this morning. I started at 232 lbs, well the last scale read 226AND I was still wearing fairly heavy shorts, and a shirt, so lets take off a lb for that, and say 225. So down 6-7 lbs its a good start, and I'm in it for the long haul. I can already notice a little less puffyness all over the place, although my belly got WAY more jiggly! haha But I realize this is due to the fact that the fat is being burned from the inside out.

Today I did Chest/Triceps/Abs
Dumbell Chest Press
10 x 65
10 x 65
10 x 65
10 x 65

Standing Tricep Extension (Machine)
12 x 150
12 x 150
12 x 150
12 x 150

Standing Cable Press
12 x 90
12 x 90
12 x 90
12 x 90

Dumbell Laying Flys
10 x 40
10 x 40
10 x 40

A little Ab Circuit of leg raises, crunches, and side crunches. 3 sets.

7.0 incline 3.5 speed on the treadmill again for 45 minutes. Steam sauna to top it off. And now its time to do some homework!

Ate 2 servings of chicken with 2 servings of cheese and half an avocado for breakfast.

try one- two cups of brocolli, it really takes out the jiggliness for me the next morning . I ve experimented days with no veggies and veggies, and its amazing how lean u feel the morning after the day u had veggies.

Congrats on losing those 7 lbs already!! I told ya you'll go FAST!!

[bigg_K]

try one- two cups of brocolli, it really takes out the jiggliness for me the next morning . I ve experimented days with no veggies and veggies, and its amazing how lean u feel the morning after the day u had veggies.

Congrats on losing those 7 lbs already!! I told ya you'll go FAST!!

Thanks! I was a little surprised to see the amount I dropped. I've ran out of broccoli! But I'll get more on saturday, I'll make due with Avocados. (10 grams of fiber in one avocado)
Here is Today's Diet. If anyone reading out there, can comment. I am buying precooked chicken from Costco. It tastes fine, and is very clean, low sodium, and no carbs. Should I stick with it, or would it be beneficial to start purchasing fresh poultry? The Pre cooked thing just makes life so easy!

[bigg_K]

Well todays morning workout was rough. I am just HAVE to have my music to workout, moreso do cardio than lift. Nevertheless I did a shoulder workout today. And let me just mention, that I really had to dig deep this morning to hang in there with the cardio. Someone's treadmill was making the most damned annoying noise I thought I was gonna crack. Normally when I forgot my music, I'd just leave, but I just pushed through it and tried to desperately zone-out to get all that racket out of there. Not to mention the 2 older ladies next to me choking me with their perfume, loads and loads of perfume that is.

Enough my rant! Here is the workout.

Dumbell Shoulder Press
10 x 55
10 x 55
10 x 55

Double Set of Standing Dumbell Lateral Raise, and Frontal Raise
35 x 10 (Frontal)
30 x 8(Lateral)
35 x 10
30 x 8
35 x 10
30 x 8

Arnolds with Dumbells
10 x 40
10 x 40
10 x 40

Dumbell Shoulder Shrug
10 x 100
10 x 100
10 x 100

Lower Back Machine w/ 45 plate on my chest
10 x 45
10 x 45
10 x 45

Obliques
10 x 2 both sides
10 x 2 both sides
10 x 2 bothsides

Here is todays diet, I've managed to eat everything! So I'm really diggin in the reserves today and bought some PB to hold me over until I buy more food. All Natural Unblanched PB from Trader Joe's I toss in one packet of Equal in there and its irrestible! BUT I've noticed I'm more hungry on it, 2 tablespoons is 210 calories. I prefer to eat some chicken with cheese instead.



Just looking at the mirror today, noticing some shrinking. I still have a long way to go, but its nice to notice changes so early on. A little unexpected this early to be honest.

[bigg_K]

Just real quick, went a little below 1900 calories today. Had one hell of a workout that I'm too tired to describe right now! I'll write it tomorrow.

[Genesis_]

Yes, keep it up man! I think you're on the right track. You can do it!

[bigg_K]

Yes, keep it up man! I think you're on the right track. You can do it!

Thanks man, glad to hear it!

Hit the gym today at 7. And it was the glorious legs day.

Started out with Leg Press to warm up
450 x 12
450 x 12
450 x 12

Alternating Lunges w/ Dumbells in each hand (this one wrecked me haha)
50 x 20
50 x 20
50 x 20

Couple Random Workouts For the Ass Not sure what they're called. Just on the mat.

Seated Calf Raise
30 x 90
30 x 90
30 x 90

Hip Abbductor
10 x 130
10 x 130
10 x 130

Hip Adductor
10 x 130
10 x 130
10 x 130

Ab Circuit to finish it off.
45 minutes of LISS 3.5 speed 7.0 incline. Finishing at a 15.0 incline today.

I'll post my diet today, because I'm still going to go grab some grocery, but I'm hungry, so I'll eat whatever I can conjure up right now!

Feel great though, hit it hard, I know I will feel it tomorrow, and Sunday is a rest day, so I can cry about it tomorrow!

[bigg_K]

Lazy Rest Day. Studied (and still am) all day. Ate 1800 Calories, a bit too much for a rest day. But what the heck, my body is aching, so I can use it to rebuild some more muscle.

Hitting Back and Biceps HARD tomorrow at 5.

[Jxstatic]

my body is aching, so I can use it to rebuild some more muscle.

What's how I think too, keep it up!

[bigg_K]

What's how I think too, keep it up!

For sure!

Well this morning I finally felt it. As I was finishing up lifting, I had the daunting feeling that I needed a carb up and regretted not doing one LASt weekend. Anyways its fine, I'll push through this week, and do a carb up on Saturday. As for the specifics of it. Well I have the week to figure out exactly how I will do it. But I am thinking of something like an 8 hour carb up. I never liked the 24 hour thing.

Today was Back and Biceps. I will post the actual workout later today, don't really feel like doing it right now!
Got an exam soon, but it took some will power to kick my ass through the workout. But I feel great now that I'm done. I just felt towards the end I was losing lots of intensity, and usually the intensity I have.

Considering Creatine, but I think I will wait at least a month. Besides I'm not sure if it will help with fat loss. It usually just makes me hold water like a camel.

[bigg_K]

Stayed up a little late today. Studying...But I'm posting my diet for today. Nothing spectacular...not enough Fiber. I'm looking for a good L-Carnitine to add into the mix. Feel great though, I will work out tomorrow afternoon instead of the morning due to a mid term.

So this was the start of Week 3! Wednesday is another weigh in, so I gotta kick my butt tomorrow to make it look good.

[bigg_K]

BB was down most of last night, so I couldn't post!

But yesterdays diet was fine, except I had to get some chicken strips at school due to being there for waaaay too long. ANYWAY, I did shoulders yesterday and this morning I'm going to do Chest/Tricep.

About to weigh myself for the third time...

I'll post all the details when I get back from the gym...

[bigg_K]

Beginning of Week 3s weigh in 222 lbs . So thats 232 starting, down to 225, now 222. I'm happy with it. I ordered some L- Carnitine, some really cheap stuff off of amazon (sorry bb hehe) so I'll probably toss it in Week 4.

Definitely noticing differences, pants fit easier. I'm looking for belts now! And have recieved couple comments which is always nice.

Chest and Tricep today plus Abs. Then 45 minutes of cardio, and some steam sauna. Had some chicken with cheese, I'm considering easing off the cheese. Because I need to experiment with what the hell has caused acne on my back, yuck. Haven't had any in forever, so possibly I'm allergic to something. Although the doctor just wanted to give me antibiotics, and said its not caused by food.

But lets see, no acne for years, start Keto, get some Acne. I don't need an MD but I have a feeling something I'm eating is causing it. It was a lot worse when I started Keto, I have it under control now, but still its pretty annoying.

This week's goal is to monitor my water input more, and make sure I drink more. And try to hit 20g of Fiber a day. I'm usually only at around 10g.

[bigg_K]

Well going to bed, Feel great, Although have some pain in my ear...... Oh well I'll just rough it out.


Here is my lifting Plan for the next couple weeks.
Monday: Back/Biceps Lower Back
Tuesday: Shoulder Abs
Wednesday: Chest/Tricep Abs
Thursday: Back/Biceps Lower Back
Friday:Chest/Tricep Abs
Saturday: Legs/Shoulders Abs

[bigg_K]

Well I woke up this morning feeling like crap so I thought I'd sleep an extra 2 hours, and workout later in the day. (Tonight) When I got back from class, I decided I'd cut all my portions in half today, and just eat double. Well...it felt like I binged, although everything was a lot less food. It felt so much so that I thought I might of packed on a few, so for no reason at all, I went and weighed myself, and was 2 lbs down, *shrug* so I'll stop worryin so much.

Anyway, Tonight (in an hour) its going Back and Biceps again. Then tomorrow morning is tricep/ Chest.
Saturday will be my first carb up, I'm still devising the right macros and how I will do it all, but I will definitely have some good pasta, eat up some fruits.


Lately I've been eating PB with Cottage Cheese, and some Artificial sweetner, equal, I just have to say that this is crack. I substituted out chicken and cheese so I could eat more of it, but I'm still hitting my macros right. But it just doesnt' feel like its "good for me." Even though the PB is organic, I'll have to settle down with it. But its definitely a nice treat.

[Jxstatic]

Well I woke up this morning feeling like crap so I thought I'd sleep an extra 2 hours, and workout later in the day. (Tonight) When I got back from class, I decided I'd cut all my portions in half today, and just eat double. Well...it felt like I binged, although everything was a lot less food. It felt so much so that I thought I might of packed on a few, so for no reason at all, I went and weighed myself, and was 2 lbs down, *shrug* so I'll stop worryin so much.

Anyway, Tonight (in an hour) its going Back and Biceps again. Then tomorrow morning is tricep/ Chest.
Saturday will be my first carb up, I'm still devising the right macros and how I will do it all, but I will definitely have some good pasta, eat up some fruits.


Lately I've been eating PB with Cottage Cheese, and some Artificial sweetner, equal, I just have to say that this is crack. I substituted out chicken and cheese so I could eat more of it, but I'm still hitting my macros right. But it just doesnt' feel like its "good for me." Even though the PB is organic, I'll have to settle down with it. But its definitely a nice treat.

Sorry I haven't visited the log for awhile but what in the world does cottage cheese, pb, and artificial sweetener taste like?

-PS, Take some progress pictures soon. You'll want to have them to look back on when you get tired of your new six-pack (pshhhya..)

[bigg_K]

Sorry I haven't visited the log for awhile but what in the world does cottage cheese, pb, and artificial sweetener taste like?

-PS, Take some progress pictures soon. You'll want to have them to look back on when you get tired of your new six-pack (pshhhya..)

You have to try it out man! Just get some good PB (By good I mean NOT jiffy), and decent Cottage cheese. Granted I'm still experimenting with what I like the best... But take how ever much PB and Cottage Cheese you want..Calorie wise, then take out the cottage cheese, and grab the little curds, without so much of the liquid, slap it in together, add 1-2 packets of artificial sweetner, mix it for a minute with a spoon, and then slowly consume as you're watching Tv. OH man! Its awesome.

If you're a PB fun, you'll love it.

And I was actually going to post up a Progress Pic for every month, but Maybe I'll take one, once a week. And consider posting them, I don't wanna get ahead of myself though. Thanks for the support!

[bigg_K]

Oh and well I got back from the good ole workout today. Back/Biceps, finished 45 minutes of cardio, sat in the sauna. Feel awesome right now, I should crash already, but still don't feel like it.

I think I'm slowly needing to sleep less due to Keto. Just noticing I sleep a bit less and still am with full constant energy throughout the day.

[Jxstatic]

Oh and well I got back from the good ole workout today. Back/Biceps, finished 45 minutes of cardio, sat in the sauna. Feel awesome right now, I should crash already, but still don't feel like it.

I think I'm slowly needing to sleep less due to Keto. Just noticing I sleep a bit less and still am with full constant energy throughout the day.

Good to see your active through the night.
Don't forget though, all the fats you get from keto really push your body to grow. Sleep is your friend!