Ren's Keto Body Shop

[Rennard]

SUMMARY

tl;dr: Carb's don't like me and I don't like carbs. They can go jump in a lake for all I care.

WALL OF TEXT

*chuckles*

Here I am, gonna start a log. Oh fancy header!

Anyway,

I'm on Day.18 of my routine. It started out as a Candida diet, however evolved into Keto as I'm wanting to do a recomp. The two eating styles are similar, you cut out starchy carbs, processed junk, sugary junk and junk junk junk, although it's much more strict in other senses [no alcohol, dairy, nuts, no cheats] and it doesn't seem geared to lifestyles with training and such [maybe]. So I'm trying to combine the two, sort of.

I'm insulin resistant so that was a main reason for me to ditch carbs. Plus they make me so lethargic, sore and gross feeling as well as give me hella acne. Who needs that?

I tried to do BFL a couple years ago, I think there was way too many carbs in it because I had no energy and didn't gain any [still had acne]. I lost a little fat, gained a wee bit muscle, but for the amount of energy I put into it, the results were disheartening at best. I actually over trained trying to compensate for this. At the time I just didn't realize that maybe my body doesn't work well with carbs.

Fast track to now, it's been about two weeks eating this way, I've been feeling a lot better. My skin is cleaning up, my energy levels a bit higher. Though I noticed that I started to lose strength and getting through my workouts were difficult. I recently learned about carb-ups and this last weekend I made an attempt at it. Not a huge amount of carbs, but more then I've been having, my workout after it went great.

I'll be doing weekend carb-ups from now on.

Enough wall of text. To the more interesting stuff!

*jecristragedy I loved how you spiced up your log, so I'm totally copying you [j/k]

STATS

• Height: 5'2" - 162 cm
• Weight: 112lb - 50kg [approx]
• Bodyfat: 24-25% estimate

Notes: My body goal is to gain strength and muscle. Most of all I really want to get rid of the belly pudge and the flabtastic thunderthighs [has not budged in years and makes me a sad panda]. I've set my goal date for May.17.

For my bodyfat, I measure with tape and plug it into an comptracker program. I doubt its accuracy, but it gives me an idea of downward trends which is what I'm more focused on. Scale weight means little to me. Performance is everything.

FOOD

Aiming for 65-30-5 and 1600-1700 cal, using fitday to keep track.

• Meat: Beef, Chicken, Pork, Salmon, Tuna, Eggs, Bacon [occasional], Organic PB
• Veggies: Spinach, Lettuce, Cucumber, Tomato, brussel sprouts
• Fat: Butter, Coconut Oil, Olive Oil, whatever is in meat
• Lots of water

Notes: I think I'm going to have to cut the PB out again, my skin has started to flare since including it. I've also had to cut down on my Coconut Oil to keep my macros in check. I also don't go near dairy, it gives me so many issues it's not even funny. Been trying to find a way to eat avocado, and I'm still not warming up to them.

SUPER POWERS ahem

• xtend
• Probolic-SR Cookie Dough
• Multi-vitamin
• Extra Vit D, C and Omega 3

Notes: Waiting on my shipment of new supps. Another tub of xtend [apple to try] and then these.....Met-Rx protein bars [crispy apple] that I use as treats on a cheat day. They are so delicious, but I can't consider them good for me. Last I recall the sugar was high in them and my skin would break out from eating too many. lol live and learn.

WORKOUT

• Mondays: Upper Body - Delts, Biceps, Triceps, Traps
• Tuesday: Cardio - 20-30 min
• Wednesday: Lower - Quads, Hams, Calves
• Thursday: Cardio - 20-30 min
• Friday: Core - Chest, Back, Abs
• Saturday: Cardio -20-30 min
• Sunday: Free day/carb-up

Used to do HIIT for cardio, but it's slowly killing me. I've since switched to a more low - mod level.

My pecs have been acting weird. I'm still trying to figure out what I did to them in the first place. I had a good workout, got DOMS in them and then the DOMS left, but I still had this tight discomforting feeling in the muscles. They're getting a bit better as I take it way easy on them. [ended up skipping delts to avoid more stress boo.....], but I don't want to do it again.

Tonight is legs! I love working my glutes.

NEWB QUESTION [s]

When it comes to training muscles, is there a good muscle combination to workout? Right now I just have all my related muscles grouped, but I've often wondered this.

CKD vs TKD, is one better geared to someone with insulin resistance?

Thank you. ^_^

FUN FACT

My dad likes to stash his junk food in my workout room. It's a test of my might running on my treadmill and staring at that cake. So far Ren - 1, Cake - None!

Booyah!

- Ren

[Rennard]

I'll be using this post for various things.

That is when I have things to use it for.

[jecristragedy]

hellz yehh. spice it up grrrl.


same general goal date. winner gets... um, a protein powder and egg concocted cookie?

ew.


i honestly dont know whats best for working muscles. i try to do whatever feels like is connected lol. and i do bis/tris together 2x per week cause dey so small. as muscles, and in actual size... meh!

[thesilent1]

Wish you all the best!

[anniesbay]

Word! Welcome to the keto logs. I had the same acne problems and this diet has finally kept it managable (except i think it flushed stuff out so i had breakouts on my chest and neck for a little while.) The carb up caused a few too.

[jecristragedy]

OH YAH. keto is like acne cure mine was not the worst ever, but i had some on my back that was bad enough to put me on accutane, which effed me up and made it 10x worse before "getting better" which i never got to cause i quit the ****.

keto = near perfect glowing skin. finally.

[nalib]

From what I've read, you want to work opposing muscles on different days. This helps the strain balanced and helps prevent injury.

Also, avoid working the same muscle group more than once in 3 days. It takes about 3 days for your body to fully repair and start atrophying.

I'm not sure how intent you are on muscle growth, but the 3 largest muscle groups you have are chest, back and legs. Because it takes so much effort to fully work them, you often find that people do them on different days.





As always, I reserve my right to be wrong (i am a man afterall).

[hercules71185]

From what I've read, you want to work opposing muscles on different days. This helps the strain balanced and helps prevent injury.

Also, avoid working the same muscle group more than once in 3 days. It takes about 3 days for your body to fully repair and start atrophying.

I'm not sure how intent you are on muscle growth, but the 3 largest muscle groups you have are chest, back and legs. Because it takes so much effort to fully work them, you often find that people do them on different days.





As always, I reserve my right to be wrong (i am a man afterall).

However long you stay sore is your muscle recovery time give it at least half the time it took you to get over being sore to work out again. For example you get your chest sore for 7 days. When you are in the routine and not getting sore your muscles still take that 7 days to repair. So give it 3-4 days rest. And opposing muscles is good for avoiding injuries and has seemed to work wonders on all my lifts. I think it's cause I'm really hitting my small muscles 2 times a week instead of 1.

[Rennard]

same general goal date. winner gets... um, a protein powder and egg concocted cookie?

ew.


i honestly dont know whats best for working muscles. i try to do whatever feels like is connected lol. and i do bis/tris together 2x per week cause dey so small. as muscles, and in actual size... meh!

Oh that sounds so yummy!.........blarf. lol

I feel the same way about my arms, I've been tempted to work them more, but I'm holding off. They are so weak they make me cry manly tears.

OH YAH. keto is like acne cure mine was not the worst ever, but i had some on my back that was bad enough to put me on accutane, which effed me up and made it 10x worse before "getting better" which i never got to cause i quit the ****.

keto = near perfect glowing skin. finally.

I hate the bacne! Just so..........much. Rawr. As for Accutane, that stuff is hardcore. I'm so glad I never went back to my derma to get put on it. Sounds like for most peeps it makes things worse, then better, then you get off it and you are in an even bigger world of doo doo. Drug companies = boo hiss.

Wish you all the best!

Thanks a lot!

Word! Welcome to the keto logs. I had the same acne problems and this diet has finally kept it managable (except i think it flushed stuff out so i had breakouts on my chest and neck for a little while.) The carb up caused a few too.

And to think there are people out there who say acne has nothing to do with diet. I'm a gonna go punch them in the throat. XD I wouldn't doubt your body was releasing toxins while on this diet. From what I learned on the Candida diet is that most carbs feed Candida and it can cause acne. It'll also cause acne as it dies-off from being starved and the body can deal with it. Such a nasty creature. I'm happy to find something that actually makes a difference.

From what I've read, you want to work opposing muscles on different days. This helps the strain balanced and helps prevent injury.

Also, avoid working the same muscle group more than once in 3 days. It takes about 3 days for your body to fully repair and start atrophying.

I'm not sure how intent you are on muscle growth, but the 3 largest muscle groups you have are chest, back and legs. Because it takes so much effort to fully work them, you often find that people do them on different days.





As always, I reserve my right to be wrong (i am a man afterall).

Hey, I'm open to the idea. Lemme try to work this out now:

leg day [strictly legs]
back day + arms
chest day+ abs

Something like that would work? I wanna keep it at a 3-day split because that really works well for me.

When it comes to training I aim to work things only once a week, since I always get DOMS. I also won't train a particular part if it's still in DOMS. So I should be alright in that respect.

However long you stay sore is your muscle recovery time give it at least half the time it took you to get over being sore to work out again. For example you get your chest sore for 7 days. When you are in the routine and not getting sore your muscles still take that 7 days to repair. So give it 3-4 days rest. And opposing muscles is good for avoiding injuries and has seemed to work wonders on all my lifts. I think it's cause I'm really hitting my small muscles 2 times a week instead of 1.

Thanks for writing that. I always had a feeling that even though I recovered from DOMS, that I still needed a little more time after it.

Also I want to clarify, when you say:

"And opposing muscles is good for avoiding injuries and has seemed to work wonders on all my lifts"

Are you saying you are keeping the big muscles on separate days, or working them within the same workout?

Thanks a lot ya guys!

LOWER

Had a great leg workout tonight. Really felt it in my quads, glutes and calves. Hams I'm not sure about, but I did feel them while doing the workout so I'll have to wait and see if they do that DOMS thing.

Did a 10 min mild warm up on the treadmill, got me raring to go.

I did 3 sets x 12 reps for each move, except angled calves, those I do 20 reps for because I just don't feel em otherwise.

My weight range for legs is 20lb, 30lb, and 40lb right now. [dumbbells in hand, so divide weights by 2 for each hand]

These are my moves

• Squats
• Step ups
• Deadlifts
• Angled Calf Raises

5 min cool-down. My legs still felt pretty heavy after, but they feel lovely too.

Except when I want to go up and down the stairs. XD

Time to do that sleep thing.

- Ren

[nalib]

Chest and back exercises hit the arms too. try chest/triceps, back/biceps or something similar.

Keep it up!

[anniesbay]

ok is there a place in the forums where i can get schooled in forum-speak? I don't understand what reps are (when people say I rep back); what the hell is/are DOMS? I figured out HIIT and LISS. What else do I need to know?

[Rennard]

Chest and back exercises hit the arms too. try chest/triceps, back/biceps or something similar.

Keep it up!

Aww man, that just makes everything more complicated. XD

I'll see what I can do. :]

ok is there a place in the forums where i can get schooled in forum-speak? I don't understand what reps are (when people say I rep back); what the hell is/are DOMS? I figured out HIIT and LISS. What else do I need to know?

I wish there was because there are a few terms floating around I haven't figured out yet, like that LISS one you mentioned. I'm taking a guess it's got something to do with Low Intensity..........something something. XD

Reps can be two things. One is in relation to the forums, and one is related to weight lifting.

The forum rep is reputation. There is a function on the board that allows you to give and receive reputation points to other members. To me it signifies how big your e-penor is lol, though it's function is something I pretty much ignore. As long as I'm capable of posting, I'm not too worried about e-reps.

Reps in weight lifting is repetition. So it's how many times you repeat a lift in a given set.

DOMS is delayed onset muscle soreness, that wonderful sore you get the next day after working your muscles hard.

Other terms you might want to know [if you don't already] is BMR, TDEE and........BF.

Basal Metabolic Rate - the number of calories you'd burn just by living and breathing.

TDEE - Total Daily Energy Expenditure - the total amount of cals you burn with activities and such

BF - Bodyfat. I know it's simple, but at first I kept thinking Boyfriend? Everyone here has a boyfriend? WTF.

I wonder if there really is a thread for all these acronyms.

[nalib]

Do what works for you. No pressure. Just trying to help.

[anniesbay]

I wish there was because there are a few terms floating around I haven't figured out yet, like that LISS one you mentioned. I'm taking a guess it's got something to do with Low Intensity..........something something. XD

Reps can be two things. One is in relation to the forums, and one is related to weight lifting.

The forum rep is reputation. There is a function on the board that allows you to give and receive reputation points to other members. To me it signifies how big your e-penor is lol, though it's function is something I pretty much ignore. As long as I'm capable of posting, I'm not too worried about e-reps.

Reps in weight lifting is repetition. So it's how many times you repeat a lift in a given set.

DOMS is delayed onset muscle soreness, that wonderful sore you get the next day after working your muscles hard.

Other terms you might want to know [if you don't already] is BMR, TDEE and........BF.

Basal Metabolic Rate - the number of calories you'd burn just by living and breathing.

TDEE - Total Daily Energy Expenditure - the total amount of cals you burn with activities and such

BF - Bodyfat. I know it's simple, but at first I kept thinking Boyfriend? Everyone here has a boyfriend? WTF.

I wonder if there really is a thread for all these acronyms.

Thanks for the help. I'm going to find some 13 year old kid to teach me about texting and then search the BB forums for the bodybuilding-specific terms.

[Rennard]

Aha that's how to do it for sure! lmao

Nalib: No worries. ^_^

CARDIO

Yesterday I did 30 min of LISS cardio. I was playing MegaManX5 to keep me entertained. Time flew by! I think I can stand cardio doing it like this. MegaMan was easier then playing Super Mario 64.

I'll probably attempt HIIT on days I'm feeling really in a cardio mood.

CORE

Today I worked my core, minus the chest. I'm letting that heal still. It's practically healed already, but I'm taking no chances! I worked my abs pretty good, I just do crunches and the bent leg raises and hoo boy I feel those.

My back not so much. All I have is free weights and I use the bent row, but I'm not really feeling it in the back at all. Is frustrated.

Took a scoop xtend intra workout, it keeps me going and feel like I have energy to get through it. I'm thinking maybe this stuff really does something.

Lately I've been feeling pretty good about my workouts and the routine in general. I can't be sure until this weekend measure-up and photo session, but I do feel stronger. I'm even able to keep my shoulders off the floor which is more then from when I started.

FOOD

Macros and cals are in check for the day. I'm almost finished with my Probolic-SR protein powder and I'm thinking of trying something different........like Optimum Nutrition 100% Whey. There are so many flavours to choose from it's crazy. I'll just get the variety pack and go from there. Hopefully I don't like them all, because then I'll be stuck not knowing what to choose again. Naw, that's not the worst problem to have.

NEWB QUESTION

We aren't able to edit our posts once they get old can we? It's looking like that to me. Shucks. -_-

RANDOM

Today my dad gave me a copy of Watchmen to read. I must go read moar naow.

[nalib]

NEWB QUESTION

We aren't able to edit our posts once they get old can we? It's looking like that to me. Shucks. -_-

Yeah. Has happened to me more than once...

RANDOM

Today my dad gave me a copy of Watchmen to read. I must go read moar naow.

Lemme know how you like it. Heard something about it (don't remember what).

[anniesbay]

Today my dad gave me a copy of Watchmen to read. I must go read moar naow.

I'm reading it too! I'm almost done. I like it and I really doubt the movie will do it justice.

I like the idea of playing videogames while doing LISS cuz that **** is boring! I didn't understand why people kept complaining about cardio being boring because I've always gone running outside or done some class that gets my HR up pretty high. The low HR stuff is DULL! I just don't have any cardio machines in my house

[Drekkor]

Well, if my main man is following along in here - must be worth a looksee

Subbed!

[jecristragedy]

mmmm 100% cookies and creaaaaam.

ive heard strawberry is sicko. but all i had to choose from was those two + chocolate and vanilla.

[nalib]

From Optimum whey, I really like the new Coffee flavor (tastes like a frapachino) and the Choc Mint (Girl Scout thin mint cookies

[Rennard]

WATCHMEN

The movie was awesome, they did leave a lot of stuff out and the ending was changed [prefer novel ending] though the outcome was the same. Weird. Overall, I think they pulled it off pretty good. The scary thing was how some of the cast looked strikingly like the characters. Like wow.

lol blue wienie. *giggle* Ahem........okay I'll just say it. OMFG Dr.Manhattan is so hot!!.............for a blue guy. His muscles are lovely.............I am better now.

Go see it when you can!!!!

Well, if my main man is following along in here - must be worth a looksee

Subbed!

Sweet! Thank you so much!

jecristragedy: Hmmm.......strawberry. I'll have to try it and tell you how it tastes.

lol I am assigning you the colour hot pink. =P

Nalib: I totally want to try chocolate mint. Girl scout cookies......haven't had those in forever.

CARDIO

Yesterday, did a 43 min LISS workout playing more MegaMan. I felt really good after it. I can't believe it's cardio! lmao I'm actually looking forward to it now. I know what I gotta do, I have to start up an RPG. That will be so wonderful. [/nerd]

CARB-UP!!!!!!

I am in the process of trying to not get piggish. I ate a protein bar with all the sugar and carbs [400 cals] and I was quite full after that. Now I've had a doughnut. The sinning.

Oh yeah and a headache. My body must despise me right now, thinking "I thought you quit this junk! $%^&*".

I'm trying desperately to upload some new progress pics, but the server on here is not co-operating. Looks like I'll have to host them myself and post em here, first. Fufufufu.

PHOTOS

I didn't like the face.



The legs, they do nothing!


They have gotten stronger! And bigger! Wee.


Abdomen is a little slimmer. Thank goodness. Waist is too.


z0mg. My hips hate me!!


I never realized this is what my back looks like. I gotta work those traps more.

Notes: I really need a better backdrop. I keep experimenting to get something good for best lighting, background.....and yet......I'm an artist, not a photographer! Wah.

[jecristragedy]

lookin good lady. i wish my stomach looked like yours!

[Drekkor]

Oooh, already some progress pics - excellent

Protein wise, I saw that you use Probolic-SR which has my favorite profile / taste for a keto-friendly shake.

My other fav is Syntha6... my God is it good in 2% milk!

Lookin good in here, carry on

[Rennard]

jecristragedy: Thank you! It's only just started to get like this which means I'm probably on the right track. Hope that p90x one works for you!

Drekkor:

Probolic-SR took some getting used to for me. Before taking it I had really cut out anything sweet. Taking the stuff was a shock for me, but I'm used to it now. I'm pondering getting more. I'm trying the variety pack of ON Whey 100% and see what I like better.

I will say this, I love the little chocolaty bits in the Probolic-SR cookie dough flavour.

WORKOUT

Monday, or yesterday rather was a great workout. I tried mixing it up a bit by adding my chest in there. I think that was the first time I ever felt a pump in my pecs. I also really got my biceps going. I wasn't sure about my triceps or delts, but I'm feeling a little DOMS on them today, so I think they're all good too. Damn, I just love workouts like these. Moar!

CARDIO

I'm canceling cardio for tonight. Reason being today was my first day at a new job! YAY. They had me climbing around on bars and lifting heavy stuff all day [I am so tired]. When I wasn't doing that I was standing, so my legs are just tired and want to rest. I haven't been active like that for a long time, so I gotta go through the work hardening again.

Things will be interesting for me once I've done a lower body workout on top of it all. I'll do it! I really will.

Nothing much else to say. Gonna go recuperate.

[nalib]

WORKOUT

Monday, or yesterday rather was a great workout. I tried mixing it up a bit by adding my chest in there. I think that was the first time I ever felt a pump in my pecs. I also really got my biceps going. I wasn't sure about my triceps or delts, but I'm feeling a little DOMS on them today, so I think they're all good too. Damn, I just love workouts like these. Moar!

If I don't have a little soreness the next day I haven't trained hard enough (imo).

Sounds great lady!

[Drekkor]

If I don't have a little soreness the next day I haven't trained hard enough (imo).

That won't last forever

[nalib]

That won't last forever

This is true but also means I need to work harder!

[nalib]

Um... Where r u Ren? You're not going to make me come all the way up there, are you?

[Rennard]

Um... Where r u Ren? You're not going to make me come all the way up there, are you?

Haha, oh man you got me.

Things have been rough for me since starting work on Tuesday. It's been such hard work that by the time I get home I'm hurting. I missed both my cardios this week since my feet were incredibly sore as well as my hands. Tonight I have to catch up on my core workout that I missed last night because I was in bad shape [long week].

I did manage to get a lower body workout done Wed night. It went really well, but now I need to up my weight because the heaviest weights are no longer as challenging. Which is good, it means I'm stronger!!! But.....I have to wait because I has no money for more weights. lol

The one good thing about this extremely physical job is that I am getting a lot of exercise. At points I feel my heart rate is up.

But another downside to the work is it's making me want to eat everything in sight. I've been getting into carbs when I shouldn't. Like.....for the past three days I've been getting into them. *facepalm* So I'm probably not in keto anymore, not by a long shot.

I'm actually wondering if my xtend is kicking me out of keto too. I know the little keto sticks aren't the most accurate things for testing, but before I was taking xtend I would always have the dark pink to purple. Now [not now now] I test and it's not even trace. The most xtend I had in a day was four scoops, and that was spaced out. Maybe I'm sensitive to the artificial sweetners in it. O_o

What I want to do is get myself back on track, test things out with one scoop of xtend and see what happens. Get this carb craze under control and continue with the game plan.

I also still need to submit my progress pics to my actual bodyspace. I think the servers might work for me this time. lol.

Thanks for checking up on me Nalib

[anniesbay]

hey girl, what kind of job you got now? i'm jealous it's not a get-fat-in-your-cube job. also, what's this xtend stuff you're taking? why did you choose it?