Keto from 11% to 5%

[-=_Blaze_=-]

Carbs are pretty troublesome getting down to the lower single digits so i've been cycling them for a month and yesterday decided to try and get into keto fully. I figure i'll float around maintenance for the first week then start a bigger deficit.

Monday

workout-
Deadlifts 3X6
Stiff legged deadlifts 3X6
Bent over Rows 3X6
Crunches, Reverse crunches, Weighted Full body twists, 15X3
10mins Light calisthenics
10mins Heavybag work


Tuesday (today)

workout:
The 15-Minute Complex.
Full body barbell movements,1set=8reps
managed 168 reps,21 sets in 15 minutes
-Deadlift
-Romanian deadlift
-Bent-over row
-High pull
-Power clean
-Front squat
-Push press
-Back squat
Military press 3X6
1hr low intensity jogging

gonna make some keto cupcakes before bed. might do some burpee conditioning tomorrow morning. aiming for at least 1.5-2hrs cardio besides my mandatory coached training.

[MarkVI]

I hate to say it but....you're only 170 pounds....you need to put on some actual muscle before you try and get to 5%....5% is great and everything but it's not as glamorous as you'd think.

[-=_Blaze_=-]

Well technically i cant really put on too much weight because of boxing. even though im in my off season im regulated to stay around 168-175, I just wanna cut since its the little time im allowed to, i'd probably have to bulk back up to 168 afterwards

[MarkVI]

Originally Posted by -=_Blaze_=-

Well technically i cant really put on too much weight because of boxing. even though im in my off season im regulated to stay around 168-175, I just wanna cut since its the little time im allowed to, i'd probably have to bulk back up to 168 afterwards

oooooh nevermind - carry on then!

What kind of boxing?

[-=_Blaze_=-]

queensberry rules. been competing at national amateur/olympic level, going on to some international and commonwealth tournaments next year hopefully, my overall goal is 2012.

[-=_Blaze_=-]

wednesday=


didnt get as much food in yesterday, but had some epic sleep, about 12 hours. bought some ketostix earlier.
got up this morning around 530am and did 45 minutes cardio, had a can of tuna and some cold water afterwards. decided to try out my ketostix and i got a reading! the stick went light purple, matched at the 1.5 mark

hope this is a good keto level. 4th day in.

[-=_Blaze_=-]

yesterday, thursday.

1hr roadwork in the morning, Cals fell a bit short during the day. woke up today (friday) feeling different and energetic, thought i was out of keto or something. took the ketostix test and im in the same light purple level, which is ok.

Fridays AM workout:
Bench 2X10
Incline Bench (DB) 3X10,8,8
Incline Flys 2X10
Flat Flys 2X8

Deep squats 3X10 superset with Weighted Jumping Squats 3X10
Lunges 2X10
leg extensions 3x10

PM: Abs
Full body twist 6X10 (3 either side)
Hanging Leg Raises 3X15
Medicine ball crunch 3X15
Pilate lower ab routine: Trunk rotations,leg bicycles + reverse crunches with legs extended, slow ankle taps, X15

HIIT 20 mins

[-=_Blaze_=-]

saturday. introduced a little heavy cream today.

Workout: repeated abs
Biceps:
BB Curls 3X8
Isolated curls 3X8
preacher curls 3X8,6,8
Bench DB Curls 3X8