The Silent Keto Log

[thesilent1]

Tuesday workout

inc bench press 4x10,10,10,8 (100,100,100,120)
flat db press 4x8,8,8,8 (40,40,40,40)
db flys 4x10,10,10,8 (20,22,22,24)

db shoulder press 4x8,8,8,6 (30,30,30,30)
machine press 4x8,8,8,8 (45,45,40,40)
db front raises 4x10,10,10,10 (14,14,14,14)

V bar tricep rope 4x10,10,10,8 (45,45,45,50)
d bar single hand push downs 3x10,10,10 (14,14,14)

LISS cardio - 25mins (250cals)

Monday Diet

Meal 1 - 300g mince + 1 cup veggies + 2scoops choc whey

Meal 2 - 1scoop choc whey + 150ml single cream + 30g pb

Meal 3 - 200g chicken + 2 cups broccoli + 2tbsp evoo

2,250cals 28gC 150gF 197gP

That's all folks

[thesilent1]

Wednesday workout

squats 100x10/10, 120x8, 140x6
db lunges 24x10,10,10,10
leg ext (single leg superset with both legs) 45x10,10,10,10
stiff deads 70x10, 80x10/10, 90x10
ham curls (single leg superset with both) 30x10,10,10,8
single leg leg press 45x10,10,10

20mins LISS cardio

Tuesday diet

Meal 1 - 300g mince + 1 cup veggies + 2scoops choc whey

Meal 2 - 1scoop choc whey + 150ml single cream + 30g pb

Meal 3 - 4 whole eggs + 1tbsp evoo + 100g asparagus + 1 scoop choc whey

2,246cals 24gC 146gF 195gP

[xJellyBirdx]

In for help and support!

[thesilent1]

In for help and support!

Nice one dude! Appreciate it.

[thesilent1]

Thursday Workout

Back/Bis/cardio

wide lat pull downs 100x10,10, 120x10, 132x8
close grip pull downs 100x10,10,10,8
wide grip underhand seated cable rows 80x10,10, 100x8,6
bb rows 100x10,10,10
db row 30x15,15,15,15

ez bb curls 50x10,10,8,6
db preacher curls 16x8,8,8,8
cable overhead curls 23x8,8,8

20mins LISS (220cals)

Wednesday diet (You will notice during the week I will be eating mostly the same thing as I cook for the week on Sunday and freeze; Tupperware central)

Meal 1 - 300g mince + 1 cup veggies + 2scoops choc whey

Meal 2 - 2scoop choc whey + 150ml single cream + 30g pb

Meal 3 - 4 whole eggs + 1tbsp evoo + 100g asparagus

2,246cals 24gC 146gF 195gP

Sorry if the log sounds boring but just putting in work. Have fun folks!

[thesilent1]

Friday |workout

flat bb press 100x10,10,10
inc db press/flys 30x10/18x10, 30x8/18x8, 30x6/18x8

seated db press 30x8, 26x8,8
lat raises 16x10,10,10
db front raises 14x10, 16x10,10
upright rows 35x10,10,10

skulls/press 45x10,8,8,8
rope press downs 30x10,10,10,8

20mins LISS (220cals)

Thursday diet

Meal 1 - 300g mince + 1 cup veggies + 2scoops choc whey

Meal 2 - 2scoop choc whey + 150ml single cream + 30g pb

Meal 3 - 150g chicken breast + 1tbsp evoo + 30g cheese + 1cup veggies

2,307cals 21gC 150gF 223gP

In case you wonder why I have started training each body part twice a week on a pull, push, legs routine.

Have a fab weekend folks!

[xJellyBirdx]

In case you wonder why I have started training each body part twice a week on a pull, push, legs routine.

Are you sure you body can handle that? You're officially out eating me in protein lol.

[thesilent1]

Are you sure you body can handle that? You're officially out eating me in protein lol.

LOL; well so far so good. Not fainted YET..........

I just felt I am not going to gain and so will not be going to failure so increase the workload on the muscle and a) burn more calories and b) force the body to hold on to more muscle.

Saturday Workout

Squats 100x10, 10, 120x8, 130x8
db lunges 26x10, 10, 10
leg exts single/both legs 45x8/10, 8/10, 8/10
stiff deads 85x10,10,10,10
leg curls single/both legs 27x10,10,10

rope crunches 35x15,15,15
ab roller 15,15,15

10mins LISS (legs were killing!)

Friday diet
2,343cals 12gC 158gF 204gP (oops, a bit on the high side)

Sat diet
2,230cals 20gC, 150gF, 200gP

Sun diet
2,353cals 22gC 154gF 207gP
A bit high AGAIN; doh!

Monday workout

pull ups bwx10,10,10,10
bb rows 100x10,10, 120x10,8
rack pulls 180x10,10,10,8
seated close grip rows 93x10,10,10,6

ez curls 45x10,10,10,10
hammer curls 26x8,8,8
conc curls 14x10,10,10,10

leg raises 15,10,10,10
rope crunches 35x10,10,10,10

25mins LISS (260cals)

Feeling good today; Carb up day is on Wednesday.

Have a fab day folks!

[xJellyBirdx]

LOL; well so far so good. Not fainted YET..........

I just felt I am not going to gain and so will not be going to failure so increase the workload on the muscle and a) burn more calories and b) force the body to hold on to more muscle.

Post it if it starts to become too much for you. What is it you're looking to gain, muscle? Because you can gain in strength while cutting .

[thesilent1]

Post it if it starts to become too much for you. What is it you're looking to gain, muscle? Because you can gain in strength while cutting .

Yeah strength wise I am climbing but as in a cal deficit its not going to be a bulk or anything like that.

Goal is basically 10%bf; hopefully around 185-190lbs. Weighed myself yesterday and down to 215lbs (mainly water weight I am guessing though)

[thesilent1]

Tuesday workout

flat bb press 100x10,110x8,120,6
db press/db flys 30x10/20x10, 30x8/20x8, 30x8/20x8
dips bwx10,10,10,10
cable flys 27x10,10,10

bb shoulder press 60x10, 70x8,8
db lateral raises 16x10,10,10
upright rows/front raises 45/14x10,10,10
bb shrugs 140x10,10,8

20mins LISS (230cals)

Monday diet

Totals 2,249cals 19gC 147gF 199gP

[thesilent1]

Wednesday workout

Gym closed for maintenance!!!!!! ARRGHGHHHHH (open 5pm this evening so will try and go tonight.

Tuesday diet

Totals 2,319cals 27gC 149gF 214gP

[thesilent1]

Thursday workout (didn't go last night; too tired)

squats 100x10,10, 140x5, 100x8
front squats 60x10,10
DB lunges 24x10,10,10
leg exts sinlge/both 45x10,8,8
ham curls sinlge/both 27x10,10, 32x8,8
stiff deads 60x10,10,10

close grip bench 100x10,10,10
db press 30x10,10,10
rope press downs/v bar press downs super set 40/20x10,10,10

hanging knee raises 15,10,10,10
rope side chops 10,10,10

25mins LISS cardio (250cals)

Wednesday diet

Totals 2,236cals 21gC 146gF 200gP

Was not the best workout; think the squats killed me but still putting in work.

Weigh in this weekend so will keep you posted.

Have fun folks!!

[thesilent1]

Friday workout

pull ups bwx10,10,10,10
bb rows 100x10,10, 110x10, 120x10,10
close grip pull downs 86x10,10,10
wide seated cable row 86x10,10,10,8
1 arm pull downs 75x10,10,10
straight arm pull downs/hyper ext machine 10, 10, 10, 10

ez curls 45x10,10,10 50x8
db single am preacher curls
rope hammer curls 45x10,10,10

20mins LISS (220cals)

Thursday diet

Totals 2,284cals 13gC 155gF 197gP

Will be carbing up tomorrow afternoon/evening. Will keep you posted.

Tomorrow morning is weigh in as well (bites finger nails in excitement.....)

Have a great weekend BB world!

[thesilent1]

Saturday workout

db shoulder press 30x10,10,8,6
lateral raises 20x10,10,10
upright rows 40x10,10,10,10
front raises 14x10,10,10
shrugs 100x10,10,10,10

inc bb press 100x10,10,8
inc db press/flys 30/16x10,8,8,8
dips/cable flys 10,10,10/16x10,10,10

rope crunches 30x15,15,15
ab roller 10,10,10

No cardio

Friday diet

Totals 2,330cals 21gC 162gF 183gP

Weigh in: 210lbs (actually 209.4 but rounded it up)

Feeling really happy with that to be honest.

Just about to start my carb up. High GI and then low. Last carb should be around 6-7pm. Will wiehg in tomorrow just to see how much water weight.

Also have legs/triceps tomorrow so want to see how the carb up affects my workout. Will keep you all updated.

Have fun folks!

Over and out!

[Shenpen]

Backpain gone for good?

[thesilent1]

Backpain gone for good?

Actually no! I felt a twinge yesterday but nothing major. Went to the gy to do legs/triceps today and it was definitely a bad move!!! Its only on the lower left hand side of my back. sharp pain but muscular; could not do squats after the 2nd set so just did db lunges and leg exts/curls. Still hurts now and have being using a hot water bottle (God send!!)

Sunday workout

bb squats 110x8, 130x4
db lunges 24x10,10,10
leg exts single/both legs 45x8,8,8,8
ham curls single/both legs 35x10,10,10,6
leg press single/both legs 45x10,10, 50x10,8

tricep push downs (v bar) 50x10,8,8,8
db overhead press 30x10,10,10
single arm rope exts superset both grips 15x10,10,10,10

Saturday diet (carb up)

Totals 2,666cals 356gC 55gF 179gP

Carb up went as I wanted. Nothing stupid. Started with some high GI stuff then lower later on. Last meal by 9pm; started at around 2pm.

weigh in was 2 kgs heavier this morning; fine by me.

[xJellyBirdx]

Carb up went as I wanted. Nothing stupid. Started with some high GI stuff then lower later on. Last meal by 9pm; started at around 2pm.

But what did you eat?? Help me live vicariously through you.

[thesilent1]

But what did you eat?? Help me live vicariously through you.

LOL; just for you dude:

Bulk Powders - Pure Whey Protein - Chocolate Cookies, 60 g 244 3 4 48 0 7

Bulk Powders - Ultra Fine Scottish Oats, 85 g 307 52 7 9 26 3 

Tesco Healthy Living - Banoffee Muffin Dessert, 120 g (1 Pot) 148 27 2 6 120 18

Kellogs - Crunchy Nut Cornflakes, 90 g 360 74 3 6 318 29

Sugar - Sugar, 4 tsp 60 16 0 0 0 16 

Tesco - British Semi-skimmed Milk, 200 ml 100 10 4 7 0 10 

Bulk Powders - Pure Whey Protein - Chocolate Cookies, 60 g 244 3 4 48 0 7 

Chicken - Thigh, meat only, cooked, roasted, 3 thigh, bone and skin removed 326 0 17 40 137 0

Asda - Sweet Potatoes (Ovenbaked), 200 g 228 52 1 3 200 28 

Tesco - Strawberry Jam (454g Jar), 2 tablespoon (15g) 78 19 0 0 0 17 

Cadbury - Creme Egg [2014], 1 egg 185 29 7 2 0 27

Waitrose - Date & Cranberry Hot Cross Buns, 2 bun 386 71 6 10 360 31

Totals 2,666cals 356gC 55gF 179gP

As you can see nothing major. Strange but was looking forward to getting back my keto foods; missed whole eggs too much in butter me thinks!

Monday workout

REST due to back!

Sunday diet

Totals 2,277cals 22gC 151gF 206gP

Will be back in the gym tomorrow. Today as day off worked out well anyway as I feel I need a rest after each Push, Pull, Leg so it will be something like this:

Mon - Pull
Tue - Push
Wed - Legs
Thu - Rest (cardio only)
Fri - Pull
Sat - Push
Sun - Legs

Have a great week folks.

[xJellyBirdx]

You sure do like protein powder lol

[thesilent1]

You sure do like protein powder lol

Guilty! TBH I think its more convenience with a 10hr desk job. Currently listening to video by Peter Attia interestingly. I am actually thinking about how much protein I actually need..............No decision yet on this but the thought of protein still being able to convert into what I am trying to avoid is worth looking at.

If I had my way I would be eating eggs, salmon, butter, steak all day! Oh wait; sounds like Keto...........

[xJellyBirdx]

Guilty! TBH I think its more convenience with a 10hr desk job. Currently listening to video by Peter Attia interestingly. I am actually thinking about how much protein I actually need..............No decision yet on this but the thought of protein still being able to convert into what I am trying to avoid is worth looking at.

If I had my way I would be eating eggs, salmon, butter, steak all day! Oh wait; sounds like Keto...........

Yeah man, you don't need a lot. Its something like 0.65g/LBM but I'd just round up and say 0.7g/LBM. Of course, you can always eat more if you wish. I do, I love fatty meats. I think you should have you way :P

[thesilent1]

Yeah man, you don't need a lot. Its something like 0.65g/LBM but I'd just round up and say 0.7g/LBM. Of course, you can always eat more if you wish. I do, I love fatty meats. I think you should have you way :P

I'll tell you what my issues are (Anyone else welcome to chip in please); my bro-science mentored brain panics as not wanting to lose all "dem gainz" and also the old age mind warp of how many cals to take in!

According to0.7g/lbm for example @ 210lbs (20%bf) = 120gP and this just makes me manic!!!!!!!!!!! LOL

I will be honest in saying I am simply trying out different numbers and adjusting accordingly. I am not trying to bulk but I still believe (rightly or not) that you need a certain amount of protein to maintain what you do have. I also am aware that more and more people are not nattys and so numbers being thrown around do not relate to my situation.

Ah the joys of this journey............

[xJellyBirdx]

I'll tell you what my issues are (Anyone else welcome to chip in please); my bro-science mentored brain panics as not wanting to lose all "dem gainz" and also the old age mind warp of how many cals to take in!

According to0.7g/lbm for example @ 210lbs (20%bf) = 120gP and this just makes me manic!!!!!!!!!!! LOL

I will be honest in saying I am simply trying out different numbers and adjusting accordingly. I am not trying to bulk but I still believe (rightly or not) that you need a certain amount of protein to maintain what you do have. I also am aware that more and more people are not nattys and so numbers being thrown around do not relate to my situation.

Ah the joys of this journey............

The science backs the 0.7g rule. I got links I can share later when I get home if you want. Be don't stress out man. It is all breezy.

[thesilent1]

The science backs the 0.7g rule. I got links I can share later when I get home if you want. Be don't stress out man. It is all breezy.

Yes please; that would be good to read through. Dr Peter Atia and others seem to go with around 140g being ideal, 30g carbs and then up to 400g of fat. I hear so many arguments about total cals not being an issue but I can't seem to ignore that there is an issue here. Jeff Volek, Ph.D., R.D. & Stephen Phinney seem to agree along the lines of 75-80%fat, 15-20% protein and the rest in carbs.

Have a look at Peter's own experience for example; he takes in around 400g fat, 140g protein and 30g carbs. That just seems a lot and I def dont claim to have the science on this; frustrating!!!

http://eatingacademy.com/wp-content/...st-2-years.jpg

[xJellyBirdx]

Yes please; that would be good to read through. Dr Peter Atia and others seem to go with around 140g being ideal, 30g carbs and then up to 400g of fat. I hear so many arguments about total cals not being an issue but I can't seem to ignore that there is an issue here. Jeff Volek, Ph.D., R.D. & Stephen Phinney seem to agree along the lines of 75-80%fat, 15-20% protein and the rest in carbs.

Have a look at Peter's own experience for example; he takes in around 400g fat, 140g protein and 30g carbs. That just seems a lot and I def dont claim to have the science on this; frustrating!!!

http://eatingacademy.com/wp-content/...st-2-years.jpg

I like his work but don't follow his guide lines at all.

Tarnopolsky et al. (1992) observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period. Protein oxidation did increase in the high protein group, indicating a nutrient overload.

Walberg et al. (1988) found that 0.73g/lb was sufficient to maintain positive nitrogen balance in cutting weightlifters over a 7 day time period.

Tarnopolsky et al. (1988) found that only 0.37g/lb was required to maintain positive nitrogen balance in elite bodybuilders (over 5 years of experience, possible previous use of androgens) over a 10 day period. 0.45g/lb was sufficient to maintain lean body mass in bodybuilders over a 2 week period. The authors suggested that 0.55g/lb was sufficient for bodybuilders.

Lemon et al. (1992) found no differences in muscle mass or strength gains in novice bodybuilders consuming either 0.61g/lb or 1.19g/lb over a 4 week period. Based on nitrogen balance data, the authors recommended 0.75g/lb.

Hoffman et al. (2006) found no differences in body composition, strength or resting hormonal concentrations in strength athletes consuming either 0.77g/lb or >0.91g/lb over a 3 month period.


Also see:

Effect of protein intake on strength, body composition and endocrine changes in strength/power athletes. Hoffman JR, Ratamess NA, Kang J, Falvo MJ, Faigenbaum AD. J Int Soc Sports Nutr. 2006 Dec 13;3:12-8.

Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Int J Sports Med. 1988 Aug;9(4):261-6.

Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1992 Aug;73(2):767-75.

Influence of protein intake and training status on nitrogen balance and lean body mass. Tarnopolsky MA, MacDougall JD, Atkinson SA. J Appl Physiol. 1988 Jan;64(1):187-93.

Dietary protein for athletes: From requirements to optimum adaptation. Phillips SM, Van Loon LJ. J Sports Sci. 2011;29 Suppl 1:S29-38.

Protein and amino acid metabolism during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD. Annu Rev Nutr. 2000;20:457-83.

Hartman, J. W., Moore, D. R., & Phillips, S. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition and Metabolism, 31, 557–564.

Moore, D. R., Del Bel, N. C., Nizi, K. I., Hartman, J. W., Tang, J. E., Armstrong, D. et al. (2007). Resistance training reduces fasted- and fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men. Journal of Nutrition, 137, 985–991.

Effects of exercise on dietary protein requirements. Lemon PW. Int J Sport Nutr. 1998 Dec;8(4):426-47.

Effects of high-calorie supplements on body composition and muscular strength following resistance training. Rozenek R, Ward P, Long S, Garhammer J. J Sports Med Phys Fitness. 2002 Sep;42(3):340-7.

Increased protein maintains nitrogen balance during exercise-induced energy deficit. Pikosky MA, Smith TJ, Grediagin A, Castaneda-Sceppa C, Byerley L, Glickman EL, Young AJ. Med Sci Sports Exerc. 2008 Mar;40(3):505-12.

Dietary carbohydrate-to-fat ratio: influence on whole-body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. McCargar LJ, Clandinin MT, Belcastro AN, Walker K. Am J Clin Nutr. 1989 Jun;49(6):1169-78.

Macronutrient Intakes as Determinants of Dietary Protein and Amino Acid Adequacy. Millward, DJ. J. Nutr. June 1, 2004 vol. 134 no. 6 1588S-1596S.


^studies I was talking about.

[thesilent1]

Nice one dude! Some good stuff there!!!!

Tuesday workout

bw chin ups (4 hand positions) 10,10,10,10
lat pull downs (underhand) 113x10,10,8,8
close grip cable rows 100x10,10,10,10
DB rows 70x10,10,8,8
smith rows 100x10,10
machine hyper exts 86x10,10,10

db bicep curls 20x10,10,10,8
rope hammer curls 45x10, 50x10, 10,10

Hanging leg raises 10,10,10,10
cable axe chops 30x10,10,10

25mins LISS (260cals)

So my back issue has now being narrowed down to be more of a core/obliques issue. I didn't really feel anything doing back but the second I started the hanging leg raises the sharp pain came on and only on the left hand side. had to do more knee raises than straight legs as the pain was just too much. Not sure what started it or really how to address it apart from rest; any help appreciated!

Monday diet

Totals 2,335cals 21gC 156gF 201gP

I am also thinking of reducing the amount of protein and increasing the amount of fats to be the same #gram-wise; I think maybe 180g for both. Not sure yet but the studies above as well as others I am reading support this. Obviously as I am cutting and not looking to gain.

Thoughts on a post card please.

That's all for today.

[thesilent1]

Wednesday workout

flat bb chest press 100x10,10,8, 120x6
dec chest press 100x10,10,8
db inc press 30x10,10,10,10
high &low cable cross overs 30x10,10,10,10,10

smith delt press 80x10,10,10
db laterals 20x10,10,10,10
db front raises + upright rows (14kg + 35kg) 10,10,10,10
bent over rear raises 12x10,10,10
bb shrugs 100x10,10,10,10

25mins LISS (245cals)

Tuesday diet

Totals 2,335cals 21gC 156gF 201gP

[xJellyBirdx]

I am also thinking of reducing the amount of protein and increasing the amount of fats to be the same #gram-wise; I think maybe 180g for both. Not sure yet but the studies above as well as others I am reading support this. Obviously as I am cutting and not looking to gain.

Should definitely change the ratio. I was waiting for you to bring it up lol. I know how hard it is to convince people. You could go to 150g and be absolutely fine, even lower, but I'm personally happy with a higher protein intake. There are nutrients in the meat that help me hit my micros and feel full along with my high veggie intake. I also like my recovery time from a brutal workout. I feel like I recover faster now than I did on a traditional diet.

If you aren't having the results you'd like, I'd start there for sure and then see how your body reacts and go from there. What is your progress doing currently? I also bet we can optimize your hormones and that will help too.

[thesilent1]

Should definitely change the ratio. I was waiting for you to bring it up lol. I know how hard it is to convince people. You could go to 150g and be absolutely fine, even lower, but I'm personally happy with a higher protein intake. There are nutrients in the meat that help me hit my micros and feel full along with my high veggie intake. I also like my recovery time from a brutal workout. I feel like I recover faster now than I did on a traditional diet.

If you aren't having the results you'd like, I'd start there for sure and then see how your body reacts and go from there. What is your progress doing currently? I also bet we can optimize your hormones and that will help too.

Okay I might try 180grams of each P+F, 20gC (2420cals in total) for the next 2 weeks and see how I get on. I was SOOO hungry today which is unlike me.. IF + Keto probably eh; especially with the heavy workout this morning.

progress wise I think I am doing okay. Jan 6th was 110kg and last weigh in was 95.2kg. Started keto back 2-3 weeks ago and must take into account initial water weight I guess.

According to the calculator:

BMR (Katch-McArdle)- 2020cals (weight-210, 20%bf)

Activity - 1.5 (desk job 10hrs, workout 5/6days for 1.5hrs weights & cardio)

TOTAL - 3030cals

20% deficit = 606cals

2,425cals to lose weight

Am I missing something else?