Sonny starting his keto log today!

[Vietgoboi]

Hello,
Starting keto while back 1/7/09. My goal is get 6 pack & lose weight
Current weight: 161 lbs
Goal: 140 lbs

1/28/09
FAT/CARB/PROTEIN = calories
Meal 1 Breafast 7:00 am
2 whole eggs, 4 slice of bacon 26.9, 2.1, 22.3 [ 353]

8:30-9:30 am Gym
Protein shake 1, 3, 24 [120]

10:00 am
3 tbsp Mayo + 1 can of Tuna 33.5, 0, 13 [360]

1:00 pm
3 tbsp Mayo + 1 can of Tuna 33.5, 0, 13 [360]

4:00 pm
1/4 cup of almonds + 1 slice of cheese 21, 7, 10 [240]

7:00 pm
1 cup of Broccoli, Salmon 7 oz, tsbp of butter 31, 5, 41 [473]

10:00 pm
100% Casein Protein 1, 4, 23 [120]

Total 147.9, 21.1, 146.3 [2,026]

pretty much most of my meal are same everyday. Looking forward to try inserting carb up day this upcoming friday (still reading about carb up)

[weber25]

good luck man!

[Vietgoboi]

good luck man!

Thanks,
My excercise today is Back/Bicep
Deadlift
#1 185 9
#2 255 7
#3 275 6
#4 295 3 (aiming for 4 >_<)
T-Bar Row
#1 140 7
#2 160 6
#3 180 5
#4 190 4
Lat pull downs
#1 85 10
#2 100 9
#3 100 8
Alternate Dumbbell Curl
#1 25 10
#2 25 9
#3 25 8
Alternate seated Dumbbell Curl
#1 25 9
#2 25 8
Alternate Hammer Curl
#1 25 9
#2 25 8
I start drinking my shake after deadlift & finish it in middle of my workout

[Black_Spit]

I have a question about carb up phase (this is my first)
I read few threads suggesting carbing up Friday at night* ( 7:00 pm dinner for me )

-meals should consist of 30% protein & 70% carb

Here a link to my log thread. Do I stop after my 4:00 pm meal and go back to keto at 7:00 ? http://forum.bodybuilding.com/showth...hp?t=113743431

Thanks

Depending on how lean you are.

If you're below 12-15%, I think an entire 24-36 hour clean carb-up is potentially warranted, depending on your workout schedule etc. Above that, I usually advise much less frequency and quantity; ie- as low as one refeed meal every two weeks. Here's a good article that I agree with very much in terms of; leaner = more carbs more frequently, fatter = fewer carbs less frequently.

http://www.t-nation.com/free_online_...transformation

[thesilent1]

Nice stats; all the best!

[Vietgoboi]

made my meal quicker now (cycling ReDuction 2 weeks, 30 minute wait)
Meal 1 Breafast 6:50 am
2 whole eggs, 4 slice of bacon 26.9, 2.1, 22.3 [ 353]

10:15 am
1/4 cup of almonds 15, 6, 6 [170]

1:25 pm
3 tbsp Mayo + 1 can of Tuna 33.5, 0, 13 [360]

4:30 pm
1 slice cheese6, 1, 4 [70]
3 tbsp Mayo + 1 can of Tuna 33.5, 0, 13 [360]

7:45 pm
1 cup of Broccoli, Salmon 7 oz, tsbp of butter 31, 5, 41 [473]

11:00 pm
100% Casein Protein 1, 4, 23 [120]

Total 147.9, 21.1, 146.3 [2,026]
-Today meal times are way out of proportion due to work & other factors, but overrall I get my macro in!
-Tomorrow the big first time Carb-Up day!~ (12 hours only)
-I might staple carb up for every 10 days depending how the results will be.
Exercise
Ran at 5.0 speed on thread mill for 22 minutes
10 minutes of crunches (no weights)
-had errand of scoping my brother home when he's away on vacation and might as well use his thread mill >_>

[Vietgoboi]

Carb-up on 1/30/09 Fat/Carb/Protein ratio
7:00 am Breakfast
Pasta noodle 2, 64,9 [315]
Prego sauce 3, 13, 2 [90]
half potato 0, 20, 2 [80]
8:45-9:30 Gym (drinking during workout)
Protein shake 1, 3, 24 [120]
10:30 am
Bake Potato 0, 39, 4 [164]
1 tbsp butter 100, 0, 0 [100]
1:45 pm
2 x The Skinny Cow (15g sugar per ice cream bar) 3, 60, 8 [280]
4:35 pm
Chicken Bake 22, 55, 43 [590]
8:00 pm
Pasta noodle 2, 64,9 [315]
Prego sauce 3, 13, 2 [90]
Half Potatoe 0, 20, 2 [80]
11:00 pm
2 x The Skinny Cow (15g sugar per ice cream bar) 3, 60, 8 [280]
Optimum 100% Casein Protein 1, 4, 23 [120]
Total 50, 415, 136 [2,628]
*Crab up was fun, Ice cream give me insulin boost that I enjoy the first our at work.
*Energy I gain during Lifting was awesome
*Hate the bloated look tho

My excercise today is Shoulder/Traps
Military Press
#1 115 x 8
#2 135 x 6
#3 145 x 4
#4 155 x 3 --> I tried getting to 4
DB Shoulder Press
#1 60 x 6
#2 65 x 5
#3 70 x 4
#4 75 x 4
#5 80 x 1 --> epic fail (went up and stayed down)
DB Shrugs
#1 70 x 12
#2 95 x 10
#3 95 x 9
#4 95 x 8
Tricep Pull-Downs (I went back & fore with shrugs)
#1 25 x 12
#2 25 x 11
#3 25 x 10
#4 25 x 9
tricep extension
#1 70 x 10
#2 40 x 8 (after first set, I went with burn out with 40 lbs)
*I felt strong, thanks to Carb-up. Now I am looking forward to jump quickly back into Keto
*Carb up will be every 2 weeks for me from now on.

[Vietgoboi]

I follow the advice of few people stating, lifting then cardio will be more of benefit. So I did.
Barbell curl
#1 50 x 10
Alt DB hammer curl
#1 40 x 6
#2 40 x 5
#3 40 x 4
seated Alt DB curl
#1 30 x 8
#2 30 x 7
#3 30 x 6
weighted crunches
#1 100 x 10
#2 120 x 8
Alt Side Bend
#1 45 x 10
#2 45 x 10
CARDIO
20 minutes of 5.0 speed jogging*
Hopefully got back into keto quickly (yesterday was my carb up day)

[Vietgoboi]

FAT/CARB/PROTEIN = calories
Meal 1 Breafast 7:00 am
2 whole eggs, 4 slice of bacon 26.9, 2.1, 22.3 [ 353]
8:30-9:30 am Gym
Protein shake 1, 3, 24 [120]
10:15 am
3 tbsp Mayo + 1 can of Tuna 33.5, 0, 13 [360]
1:05 pm
3 tbsp Mayo + 1 can of Tuna 33.5, 0, 13 [360]
4:05 pm
1/4 cup of almonds + 1 slice of cheese 21, 7, 10 [240]
7:00 pm
1 cup of Broccoli, Salmon 7 oz, tsbp of butter 31, 5, 41 [473]
10:30 pm
100% Casein Protein 1, 4, 23 [120]

Total 147.9, 21.1, 146.3 [2,026]
*Went to my nephew birthday with my own food and saying no to offers of gourmet vietnamese cooking and Ice cream Sponge BOB CAKE!!!@! I wish I can eat all of the cake >_>
*Anyways, hopefully my keto continue well

[Vietgoboi]

Squat
#1 135 8
#2 155 7
#3 175 6
#4 185 4 (sniff sniff )
Leg Press
#1 180 10
#2 270 8
#3 360 6
#4 450 4
Calf raise
#1 175 12
#2 215 10
#3 255 9
#4 295 8
Leg extension
#1 90 10
#2 120 8
#4 140 7
I understand it take time till my legs get stronger and my stats will rise
Before I did keto diet, I ignore legs, but now I understand to lose weight, I needed to work out my body as whole

[Vietgoboi]

[QUOTE=Vietgoboi;282250131]FAT/CARB/PROTEIN = calories
Meal 1 Breafast 7:00 am
2 whole eggs, 4 slice of bacon 26.9, 2.1, 22.3 [ 353]
8:30-9:30 am Gym
Protein shake 1, 3, 24 [120]
10:15 am
3 tbsp Mayo + 1 can of Tuna 33.5, 0, 13 [360]
1:05 pm
1/4 cup of almonds + 1 slice of cheese 21, 7, 10 [240]
4:05 pm
Ate 3 small bbq chicken piece's + 2 tbsp of mayo at my friends BBQ.
7:10 pm
1 cup of Broccoli, Salmon 7 oz, tsbp of butter 31, 5, 41 [473]
10:15 pm
100% Casein Protein 1, 4, 23 [120]
Superbowl bbq at 4:00 pm at friends home, left at 7:00 pm to go home and eat my meal. Spent most of the night pondering about FASTING on keto diet or not. http://forum.bodybuilding.com/showth...hp?t=113848621

[Vietgoboi]

Meal 1 Breafast 7:00 am
2 whole eggs, 4 slice of bacon 26.9, 2.1, 22.3 [ 353]
8:30-9:30 am Gym
Protein shake 1, 3, 24 [120]
10:15 am
3 tbsp Mayo + 1 can of Tuna 33.5, 0, 13 [360]
1:05 pm
1/4 cup of almonds + 1 slice of cheese 21, 7, 10 [240]
4:30 pm
3 tbsp Mayo + 1 can of Tuna 33.5, 0, 13 [360]
7:35 pm
1 cup of Broccoli, Salmon 7 oz, tsbp of butter 31, 5, 41 [473]
10:30 pm
100% Casein Protein 1, 4, 23 [120]

Total 147.9, 21.1, 146.3 [2,026]

Excercise: Chest
Bench Press
#1 135 8
#2 185 6
#3 205 3
#4 225 1
DB incline press
#1 60 12
#2 60 10
#3 60 8
#4 60 7
Cable Fly's
#1 50 10
#2 50 8
Decline DB press
#1 35 10
#2 35 10
#3 35 10
[b]Tricep extension[b]
#1 50 12
#2 40 10
CARDIO
20 minutes on the Elliptical

1. Food intake has been perfect, everything near timing.
2. I getting so weak on bench press, it sadden me due to my huge arms/chest and can't go pass 225.
3. Weight Loss first -- > Six pack!

[Vietgoboi]

Back/Bicep
Machine Rows
#1 110 12
#2 140 11
#3 160 10
#4 180 9
#5 200 8
Pull-ups
#1 6
#2 5
#3 4
#4 5 --> my first time doing pull-up's in few year's lolz
Seated Cable Rows
#1 110 12
#2 125 10
#3 135 8
Alt DB bicep curls
#1 25 8
#2 25 7
Seated alt DB curl
#1 25 7
#2 25 7
abs
Weighted Crunches
#1 100 12
#2 110 8
#3 120 6
So tired.... all day at work too (work out in the morning)

Well, Looking forward to my Fasting tomorrow.

[thesilent1]

Loving the consistency dude; all the best

[Vietgoboi]

160 lbs! Wow I finally got down, I just did LISS for 30 minutes on elliptical yesterday after my shoulder workout :P (Will weigh in every Friday now!)

Also no more carb up from now on. Focus on weight loss first. Sorry muscle! 18% bf with caliper really dislodge me

Brought Dextrose yesterday, but after searching & reading Tunacan + Blacksplit arguement about dextrose will slow process for fat loss during PWO shake (will use it later on when I am down to 10% DD)

Here my new change in my diet, something I can actually live off normally.

Workout days 50% Protein, 45% Fat, 5% Carb = 2000 cal
meal 1 4 bacon, 2 large eggs
~PWO Shake 1 scoop of whey
meal 2 Almonds 30g
meal 3 Chicken breast 4 oz, broccoli
meal 4 Sirloin 7 oz, broccoli
meal 5 Sirloin 7 oz, broccoli
meal 6 2 scoop of Casein
supplements: 2 fish oil softgel, man sorch, Optimum 100% Whey Protein & Casein, half multivitamin
2 cup of broccoli total a day
2 tbsp butter

Off days 40% protein, 55% Fat, 5% Carb = 2000 cal
meal 1 4 bacon, 2 large eggs
meal 2 1 can tuna, 3 tbsp mayo
meal 3 Chicken breast 6 oz, broccoli
meal 4 Almonds 30g, 1 scoop of whey
meal 5 Salmon 7 oz,broccoli
meal 6 1 scoop of Casein
supplements:man sorch, Optimum 100% Whey Protein & Casein, multivitamin

Excercise
Monday Chest/Bicep/abs 30 min LISS
Tuesday Back/Tricep 30 min LISS
Wednesday REST
Thursday Shoulder/Trap 30 min LISS
Friday Legs/Calves Abs
Saturday REST
Sunday REST 45 minute LISS

[thesilent1]

same here on the dex situation; someone else said to drop it for now so will use it once I get to around 12%.

So does that mean NO carb up at all or longer periods with out carbing?

[Vietgoboi]

Workout days 50% Protein, 45% Fat, 5% Carb = 2000 cal
meal 1 4 bacon, 2 large eggs
~PWO Shake 1 scoop of whey
meal 2 Almonds 30g
meal 3 Chicken breast 4 oz, broccoli
meal 4 Sirloin 7 oz, broccoli
meal 5 Sirloin 7 oz, broccoli
meal 6 2 scoop of Casein
supplements: 2 fish oil softgel, man sorch, Optimum 100% Whey Protein & Casein, half multivitamin
2 cup of broccoli total a day
2 tbsp butter

Everything fill in nicely today

160.5 lbs this morning

[Vietgoboi]

Off days 40% protein, 55% Fat, 5% Carb = 2000 cal
meal 1 4 bacon, 2 large eggs
meal 2 1 can tuna, 3 tbsp mayo
meal 3 Chicken breast 6 oz, broccoli
meal 4 Almonds 30g, 1 scoop of whey
meal 5 Salmon 7 oz,broccoli
meal 6 2 scoop of Casein
supplements:man sorch, Optimum 100% Whey Protein & Casein, multivitamin

That leg workout from 2/6/09 Friday was so good with low carb diet and after taking in that 2 scoop of whey 6g of carb, my insulin spike sky rocket! I love legs now!

[Vietgoboi]

Day 1 Chest/Tri & 30 minutes of LISS
Day 2 Back/Bi & 30 minutes of LISS
Day 3 Off
Day 4 Shoulders/Trap 20 minutes of abs & 30 minutes of LISS
Day 5 Legs/Calves
Day 6 Off
Day 7 Off 20 minutes of abs & 30 minutes of LISS

Starting my daily meals & emotions tomorrow!
-161 lbs today 2/8/09
-159 lbs yesterday lolz

[Vietgoboi]

weighted in 161 lbs, hmm I wonder what I did to lose so much water that day for 159 lbs >_>
Breakfast 7:00 am
4 bacon & 2 eggs
Gym 8:30 am
45 minutes with weights
Today I started with low weights & high reps, trying to workout a different muscle fiber :P
Flat DB press 4 x 8-12 reps
12, 12, 11, 10 (50 lbs)
Can't really flex my right pec very well, might of tore it during few years back(inexperiences)
Incline DB press 3 x 8-12
12, 11, 10 (50 lbs) ---->Struggle way too much, felt like I was working with tricep too much.(usually I can set of 4 x 6-8 reps 70 lb)
Cross-cable flys 3 x 8-12
12, 12 (30 lbs), 12 (40 lbs)
Decline smith press
12, 12, 12 (115 lbs)
Tricep pull-downs 3 x 8-12
12 (15 lbs) 12 (25 lbs) 11 (35 lbs)
Dips
1 x set to failure (body weight) 8 reps i think....
cardio 30 minutes of LISS
Well did the 30 minute of LISS, was boring listening to music on my mp3. Might borrow Book CD from library to listen too
AFter all the gym time, it turns out to be 9:55 am, I was suppose to be done at 9:45 am (was suppose to be 9:30 am, push up farther) >_<Drank my 2 scoops of On whey (love the feeling of 6g of carb inside filling my glycogen up)
Just got home at 10:05 am snacking on 2 oz of almonds & reading the forums on my comp again -_-.

[Vietgoboi]

Spent last night and this morning reviewing Nano Vapor & future meals for my bulk up or returning back to 40/40/20 someday (once my bf is lowered)

Today my workout meal, browse on top bit for info.

I did follow with a new routine
pull ups 4 x 8-12 BW
8, 6, 5, 6 ------------> Harder then I thought lolz...
Deadlifts 4 x 4-8
185 x 8, 255 x 6, 305 x 2 (didn't do the 4th cause 305 was too heavy, first time trying to see how much I can do above 295 :P)
T-bar Rows 4 x 8-12 (90 lbs bottom grip)
11, 8, 7, 6 reps
Seated Alt DB curls 3 x 8-12(25 lbs)
8, 7, (2 only o-o)
Alt DB Hammer curls 3 x 8-12 (25 lbs)
6, 6 (2 set...)
After 45 minutes of weights, speed walk my way to Elliticals for 30 minutes and listen to my Book cd on mp3 weeee.

My rating on today workout ---> 5/10 out of my best days

Carbs I miss you or is it the calories? Dunno.