I'm a longtime lurker on BB because I never really found my niche. I read this article ( http://www.t-nation.com/readArticle.do?id=1305014 ) and was convinced that some kind of low card cycle would work for me. I didn't like Waterbury's advice on low calories and 4-day cycling. So I started reading about keto and decided to tweak a few things from this article, like eating more (starting with 1600 calories per day) and going with the usual Sun-Fri evening low carbs, Saturday carb up day.
By the way, I'm 21 years old, 5'5" and spend a lot of time walking/standing. I always walk to stores/pharmacy/work/gym and I work at Starbucks. I'm not sure how much I weigh because I haven't looked in a few weeks.. and I want to surprise myself when I see significant changes in the mirror. Your weight isn't always a good indicator of your progress anyway, and it tends to just create anxiety for me. Here's what my workout schedule will look like:
Fasted cardio of some sort, medium to high intensity or HIIT
4 circuits with 12 reps each:
Reverse hyper (glute squeezes while lying on a ball)
Single leg bridge with bench (x12 each leg)
Standing shoulder press
15 minutes HIIT
Superman bridge (4x45 seconds on each side)
30 minute jog (about 3 miles for me... this one is an experiment to see how my body responds while on keto)
30 minutes steady state cardio (heartrate around 150 bpm)
*Edit* My depletion workout:
10 minutes of warmup cardio
Lunges (6x each leg, bodyweight only)
3x10 lat raises
3xfailure wall sits with exercise ball
Will enjoy a carbilicious protein smoothie afterward!
(Carb up until evening) Yoga
I'm focusing on certain muscle groups because the look I'm going for is more like a Swedish bikini model than, say, a fitness competitor. I realize I'm not going to look like Arnold if I train my other muscles, but I don't think it's necessary for my goals. I lean toward a mesomorph bodytype.
The only other thing I wanted to tweak is my fat to protein ratio. Does anyone have experience with getting the same results if I take in equal calories from protein and fat?
I can't recall everything I ate today because I've been sick, and so very lazy about keeping track.. but I make sure I get in very low carbs but enough fiber. Since Sunday I've stuck to meat like chicken breast, extra lean ground turkey, tuna, salmon and sole. I've also had whey protein, eggs/eggwhites, sometimes cheese, extra virgin olive oil, coconut oil, natty peanut butter, flaxseed bread (Teacher's recipe ), veggies like spinach, celery, cucumber, broccoli and green beans. That's all my tired brain can remember right now. I made lots of yummy desserts too. I may have to post the no-bake cookies
Speaking of my tired brain, I'd better get to sleep. Looking forward to finally being a member here! I'm feeling so good on just Day 4 that this might become a lifestyle for me. Advice is always appreciated!
Thread: Start of a new lifestyle?