Brakh's Keto Log

[Brakh]

Alright, I'm thinking it's time I start a log to keep track of my progress. I'm currently in my 4th week on a CKD. It's my first time trying out Keto and I am pleased with the results I've been getting. I prefer using this to cut over anything else, especially since I'm holding on to strength and mass but I'm sure it will go down a little once I get to a lower bf%. Can't forget about my taste-buds either, they're loving the food.

Started out Mar 1 at 226

Mar 7 / Week 1 - 218 (mostly water weight)

Mar 15 / Week 2 - 216

Mar 23 / Week 3 - 214

Mar 29 / Week 4 - 212

Total Loss = 14lbs

I've been taking pictures of my results every 2 weeks, they can be found in my BodySpace. I'm happy with the consistency I've been experiencing with the weight loss on this cut.

I didn't carb-up my first two weeks but when I did on my 3rd, it was more like a couple small meals, still low in carbs but def. over 100.

Last week however (Friday night and Saturday / March 23,24), I did a pretty dirty carb-up, I don't think I'll be doing that again because I felt like crap. I ate pizza, a double whopper with cheese, a mini cinnabun, 4 doritos locos supreme tacos from Taco Bell (really good!), cinnastix, a caramel empanada, sesame seed bagel with plain cream cheese, and a boston creme doughnut (That is pretty much everything I ate in the 20 something hours during my carb-up, technically not a lot of food for 1 and a half days but it could be cleaner). We'll see today if it had any effect on my progress (UPDATED).

One thing I haven't done yet, is a depletion workout at the end of the week. I workout pretty hard during the week and was figuring I wouldn't be needing to do a full body depletion but I'm going to give it a shot (since it's technically required) tomorrow and see how it goes.

Well, I'm off to the gym and when I get back I'll be putting up my typical weekly workout routine along with what I eat and macros.

Please feel free to comment, critique, ask questions, etc. I look forward to it.

[exwhyzee]

Last week however (Friday night and Saturday / March 23,24), I did a pretty dirty carb-up, I don't think I'll be doing that again because I felt like crap. I ate pizza, a double whopper with cheese, a mini cinnabun, 4 doritos locos supreme tacos from Taco Bell (really good!), cinnastix, a caramel empanada, sesame seed bagel with plain cream cheese, and a boston creme doughnut (That is pretty much everything I ate in the 20 something hours during my carb-up, technically not a lot of food for 1 and a half days but it could be cleaner). We'll see today if it had any effect on my progress.

this is like all my favorite foods in one day DAMN YOU!!! lol

good luck man I'll keep checking in

[MUlrich07]

haha yeah you could say that is a dirty carb-up! But agreed on food choice is EXCELLENT haha. My GF told me the locos doritos tacos are bangin, can't wait to try one.

[exwhyzee]

My GF told me the locos doritos tacos are bangin, can't wait to try one.

me coworker said they are the B O M B! lol

[Brakh]

this is like all my favorite foods in one day DAMN YOU!!! lol

good luck man I'll keep checking in

haha yeah you could say that is a dirty carb-up! But agreed on food choice is EXCELLENT haha. My GF told me the locos doritos tacos are bangin, can't wait to try one.

They are killer! I'm drooling just thinking about them right now.

[Brakh]

Back from the gym. Looks like my dirty carb-up over the weekend didn't have any effect on my progress. Down another 2 pounds for week 4. I'm surprised how consistent it is, I'm literally dropping near exactly 2 pounds every week.

Well, here is my typical weekly routine (can vary).

Monday - Chest/Tris
- DB Bench 3x8
- DB Incline 3x8
- DB Flys 3x8
- Isolateral Press 3x8
- Isolateral Press Decline 3x8
(Sometimes at the end I'll add in light cable crossovers and pullovers)
*I stay away from barbell because it kills my left shoulder but I might start replacing the isolaterals with barbell.

- Pressdowns 3x8 (sometimes drop sets)
- Double Bench Dips (no added weight) 3x10-15
- Close Grip Presses 3x8
- Seated DB Extensions 3x8
(Sometimes at the end I'll add in some light single arm pressdowns regular/reverse grip)

Cardio - Treadmill 30 min at 3.5mph @ hr 120-125

Teusday - Back/Bis
- Pullups, as many as I can until I reach 40.
- Wide Grip Pulldowns 3x8
- Close Grip Pulldowns 3x8
- DB Rows 3x8
- Cable Rows 3x8
- Isolateral High Rows 2x8
- Isolateral Low Rows 2x8
(Going to either add T-Bar to what I have or have it replace both Isolaterals but it will be in there at 3x8)
*Messed up my back doing deadlifts 2 weeks ago so it's no longer in my routine until I'm fully healed.

- Incline DB Curls 3x8 (I'll dropset (2) these after the initial 3 sets if I feel I need more work)
- Standing DB Hammer Curls 3x8 (I'll dropset just like the incline)
- Seated Preacher Curl Machine (No specific number of sets, at the end of my workout with light weight, nice and slow (single arm) and really focusing on contraction at the top)
*I stay away from the barbell for the time being because my left arm is much weaker (it's catching up) than my right for some reason even though both biceps are the same size (I'm thinking it's from not lifting and just boxing for about a year, having to throw all those jabs must have affected my muscle fibers somehow)

Cardio - Treadmill 30 min at 3.5mph @ 120-125hr

Wednesday - OFF

Thursday - Legs
- Single Leg Extensions 3x8
- Single Leg Curls 3x8
- Leg Presses 3x8-10
- Squat Machine (don't know the exact name but it's at a 45degree angle with a padded back) 3x8 as low as I can go

- Seated Calf Raises 3x10
- Standing Calf Raises 4x10
- Seated Single Leg Calf Pressdowns (don't know the name of this machine either but there is a bar in front of you and you press it down with the ball of your foot) No specific number of sets, it's a finishing exercise I use to go to failure.
*I was doing BB squats atg up until 2 weeks ago when I messed up my back doing deadlifts which is why I'm using the Squat Machine for now.

Friday - Shoulders/Abs
- Arnold DB Presses 3x8
- DB Lateral Raises 3x8
- DB Front Raises 3x8
- Upright DB Rows 3x8
- DB Shrugs 3x8

- Hanging Knee/Leg Raises 4x20-25 (I target obliques as well)

Saturday - OFF

Sunday - Light Day, Cardio/Abs/Pullups/Calves
- Pullups, as many as I can until I reach 40.

- Hanging Knee/Leg Raises 4x20-25 (I target obliques as well)

- Seated Calf Raises 3x10
- Seated Single Leg Calf Pressdowns, no specific number of sets, it's a finishing exercise I use to go to failure.

- 20 min Stairs
- 20 min Treadmill at 3.5mph @ 120-125hr

[Brakh]

I moved around my split this week. Today I did Chest/Tris. Here's what my session looked like:

Chest
- DB Incline, 75lbs 3x8
- DB Bench, 80lbs 3x6-7
- DB Flys, 30lbs 3x8
- Isolateral Decline, 90lbs each side 3x8
- BB Bench, 135 3x10
- Cable Flys, 3x8

Tris
- One Arm Cable Pressdowns, 20lbs 3x8
- Cable One Arm Tricep Extension, 20lbs 3x8
- Dip Machine (Single Arm), 60lbs 3x8
- Dumbbell One-Arm Triceps Extension, 3 Dropsets 25lbs x5, 20lbs x3
- Machine Extensions, 40lbs 3x8

No Cardio, didn't feel like it, gym was packed. They had free food for members, wings and pizza. And they happened to have the tables set up right next to the treadmills hahaha. People were probably running their asses off to burn an extra 100 calories more than usual so they can eat a couple slices and some wings when they finished their workout.

[Brakh]

Today is Friday, and we all know what that means... But, I really don't feel like carbing up, I have no taste for anything right now. I have a busy weekend coming up which involves hanging out with some friends on Sunday and possibly a party on Saturday. I'm thinking I might just have a bit of this and that but no full blown carb up. We'll see how that goes.

Today will be my first depletion workout, and since I normally do shoulders on Fridays, and did chest/tris yesterday (going to avoid it), I'll have to incorporate the full body into my routine. I'm thinking of something like this:

Shoulders (my usual routine)
- Arnold DB Presses 3x8
- DB Lateral Raises 3x8
- DB Front Raises 3x8
- Upright DB Rows 3x8
- DB Shrugs 3x8

Back
- Pullups (as many as I can until I reach 40)
- T-Bar Rows 3x8

Bis
- Incline Curls 3x8
- Preacher Curl Machine, dropsets until failure

Legs, Quads/Glutes
- Leg Presses 3x8
- Machine Squats 3x8

Hams
- Leg Curls 3x8
- Lunges 3x8

Calves
- Standing Calf Raises 3x8
- Single Leg Calf Raises, dropsets until failure

Looks like it's going to be a tough, and long ass session in the gym. I'm going to try and make it in before 1pm, so it's not too busy in there.

[Brakh]

I've realized I haven't posted anything about my nutrition so here it is.

Cal: 2400
Fat: 173g.
Pro: 180g.
Car: 30g.

I keep track of everything I eat throughout the day using MyFitness, this thing is really handy. I pretty much eat the same foods every day, sometimes I'll experiment with the Keto recipes though.

The foods I usually eat are (not all in one day of course):

Meats:
- 8 oz. Skirt Steak
- 8 oz. Ribeye
- 8 oz. Angus Patties
- 6 oz. Salmon
- Turkey Bacon
- Turkish Sausage

Eggs (Large)

Veggies:
- Broccoli
- Asparagus

Macro Boosters:
- Extra Virgin Olive Oil
- Coconut Oil
- Almond Milk
- Heavy Whipping Cream

Condiments:
- Mayonnaise
- Ranch Dressing
- Spicy Brown Mustard

Herbs/Spices:
- Black Pepper
- Oregano
- Garlic Powder
- Salt

Cheeses:
- American Cheese
- Feta Cheese
- String Cheese
- Cheddar Cheese

Drinks:
- Water (1-2 gal. a day)
- Black Coffee (Occasionally)
- Coke Zero, Cherry/Regular (Occasionaly)
- Sugar Free Redbull (1 a day)

Supplements:
- Protein Powder (NitroTech Hardcore)
- Fish Oils (Nature Made)

[Brakh]

Back from my first depletion workout, I am beat! Took me about an hour and a half, made it in by 1 and out by 2:50. Today is usually my shoulder day so I did that the same and added everything else in afterwards. Since I did chest and tris yesterday, I didn't directly do any exercises for them. Here's what my session looked like:

Shoulders
- DB Arnold Presses, 50lbs 3x8
- DB Rear Flys, 25lbs 3x8 + 2 dropsets 20lbs x8, 15lbs x5
- DB Lateral Raises, 3 dropsets 25lbs x8, 20lbs x 5
- DB Front Raises, 20lbs 3x8
- DB Shrugs, 80lbs x10, 90lbs x8, 100lbs x8, 55lbs x15
- Isolateral Shoulder Presses (Single Arm), 45lbs 3x8

Back
- Mixed Grip Pullups (Close, Regular), 40
- T-Bar Rows (Wide Grip, Close Grip), 45lbs 2x8, 90lbs 2x8

Biceps
- DB Incline Curls, 30lbs 3x8
- Machine Preacher Curls (Single Arm), 30lbs 3x8

Quads/Glutes
- Leg Press, 90lbs x10, 180lbs x8, 270lbs x8
- Squat Machine, 90lbs x8, 180lbs x8, 270lbs x8

Calves
- Standing Calf Raises, 120lbs 3x15
- Seated Calf Presses (Single Leg), 110lbs 3x10

Hamstrings
- Standing Leg Curls (Single Leg), 50lbs 3x8 + 2 dropsets 50lbs x5, 30lbs x3, 20lbs x4

No Cardio, I could barely walk after legs.

As usual I went to failure on each exercise (except for squats, don't want to mess my stuff up). It was all so very painful, yet extremely satisfying. After this, I'd assume I'm depleted, because I sure as hell feel like I am.

Also, I went to the gym on a fast, didn't eat anything at all in the day. As soon as I got home I just made a quick 50g. Protein Shake with water since I was pretty hungry.

[Brakh]

The weekend is over and my carb up lasted a day longer than usual. By Sunday I'm normally back on my keto foods but this was a pretty social weekend. Been eating all kinds of junk since Friday evening.

Thankfully I did a hardcore depletion for the first time on Friday, which I'm assuming will have helped me out. I didn't binge at all, it was just dirty foods.

During the week I absolutely have no taste for carbs whatsoever, which is why I find ckd so easy. I feel like crap yet again from the carb up though, I know I previously said I wouldn't do it again, but hey, shiyt happens, I'm not going to stop participating in social events because of my diet. I pretty much stayed within 500 cals of my normal daily intake anyways, which happens to be more than a 500 cal deficit of my maintenance, so I'm still good. I'm looking forward to getting back into the gym tomorrow and using all these carbs to my advantage, should be a good session.

[yabbyshmabby]

I hear you in regards to the dirty carb loads. I start out telling myself I'll eat healthy carbs......then I end up eating garbage.

Keep up the solid progress!

[Brakh]

I hear you in regards to the dirty carb loads. I start out telling myself I'll eat healthy carbs......then I end up eating garbage.

Keep up the solid progress!

Yea, once you know you can eat carb heavy meals, done deal. I don't think it's too big a deal though. Helps in maintaining sanity!

Thanks for posting!

[Brakh]

Today was chest and tris day. Let me say this, my energy was through the roof! I felt like I could just keep going and going. Strength was up there as well. I must have done something right with the last carb up. Maybe it was the extra day I had?

Feeling great!

[Brakh]

Off day today. Wanted to add some variety to my meal, went to Chipotle. Had a bowl consisting of only: steak (double meat), sour cream, cheese, and lettuce.

If you're interested in the macros, it's something like this:

Double Meat, Steak, 8oz: (380 cal) 13g Fat, 60g Protein, 4g Carb
Cheese, 2oz: (200 cal) 17g Fat, 16g Protein, 0g Carb
Sour Cream, 2oz: (120) 10g Fat, 2g Protein, 2g Carb

Total: 700 calories, 40g Fat, 78g Protein, 6g Carb

Of course give or take a little since they always seem to put more or less ingredients, but I keep an eye out to see how much they put in and can roughly estimate how much it is.

I don't calculate the lettuce, I see no point to it.

UPDATE: 1 hour later, some may have experienced this after eating Chipotle. Bowel movement is an understatement. More like bowl destruction, yes. Next time, I'll just stick with my food at home haha.

[Brakh]

Time for an update on weight. Currently in my 5th week, going strong.

Started out Mar 1 at 226

Mar 7 / Week 1 - 218 (mostly water weight)

Mar 15 / Week 2 - 216

Mar 23 / Week 3 - 214

Mar 29 / Week 4 - 212

Apr 5 / Week 5 - 210

Total Loss = 16lbs

I'll post progress pics tomorrow morning.

[exwhyzee]

Off day today. Wanted to add some variety to my meal, went to Chipotle. Had a bowl consisting of only: steak (double meat), sour cream, cheese, and lettuce.

If you're interested in the macros, it's something like this:

Double Meat, Steak, 8oz: (380 cal) 13g Fat, 60g Protein, 4g Carb
Cheese, 2oz: (200 cal) 17g Fat, 16g Protein, 0g Carb
Sour Cream, 2oz: (120) 10g Fat, 2g Protein, 2g Carb

Total: 700 calories, 40g Fat, 78g Protein, 6g Carb

thanks to this post I've been craving this and will be getting it tonight!!

keep up the good work man!

[CBozz]

Off day today. Wanted to add some variety to my meal, went to Chipotle. Had a bowl consisting of only: steak (double meat), sour cream, cheese, and lettuce.

If you're interested in the macros, it's something like this:

Double Meat, Steak, 8oz: (380 cal) 13g Fat, 60g Protein, 4g Carb
Cheese, 2oz: (200 cal) 17g Fat, 16g Protein, 0g Carb
Sour Cream, 2oz: (120) 10g Fat, 2g Protein, 2g Carb

Total: 700 calories, 40g Fat, 78g Protein, 6g Carb

Of course give or take a little since they always seem to put more or less ingredients, but I keep an eye out to see how much they put in and can roughly estimate how much it is.

I don't calculate the lettuce, I see no point to it.

UPDATE: 1 hour later, some may have experienced this after eating Chipotle. Bowel movement is an understatement. More like bowl destruction, yes. Next time, I'll just stick with my food at home haha.

That looks nice i may have to try it later, but i felt like 'cheating' last night but it wasn't really a cheat it was just a HUGE meal, thats what i love about keto. i made some low low carb bread and then cooked 7oz beef with onions 2 eggs and a bit of ketchup mixed in and wrapped bacon around it then put hamburger relish lettuce and tomato on the bread and had a massive sandwich which came in at 1737 calories, 85.2g protein 22.1g carbs 137.5g fats, which wasnt too bad it didnt knock me out of ketosis either haha. But keep up the good work and i'm jealous about the high quality meats you get! I get salmon, mince and frying steak haha.

Keep it up!

[Brakh]

I'm at the end of week 5 now and have been taking pictures every 2 weeks on Friday.

Week 1 @ 218


Week 3 @ 214


Week 5 @ 210


I have more pics in my BodySpace. These are all in a flexed state.

[Brakh]

Did depletion today. It's also supposed to be my shoulder day but I could not do it. My left shoulder kills me when I try anything that directly targets it, been about 4 days since it started hurting. I think it's from doing DB flys on Monday, they usually end up hurting my shoulder, but somehow I forgot why I stopped doing them. The same goes for upright BB rows.

Still feeling good.

[Brakh]

I'm supposed to be carbing up but am not hungry at all. Had a bagel this morning and that's about it.

[dragonman6]

hey bro, great progress so far! ill be checkin in on your progress...feel free to check out my keto cut log as well

[Brakh]

hey bro, great progress so far! ill be checkin in on your progress...feel free to check out my keto cut log as well

Thanks man! I'll def. check it out.

[exwhyzee]

man good progress. Definitely a difference, some definition in your abs.. which is SICK!!

keep it up man!

[Brakh]

Today was chest/tri day. Just the usual routine I have posted up in my earlier posts. My strength has definitely increased. On DB inclines I've moved up to 80s for 3x6-7 and DB flat to 90s 3x8. No cardio today, I actually haven't done any cardio since last week Monday now that I think of it.

Went shopping for food, this was good since I ran out of some things and bought some new stuff to add to my foods.

Picked up:
Hebrew National Hot Dogs
Fully Cooked Frozen Colossal Shrimp
Smucker's Natural PB (best one I've tasted yet)
Mild Cheddar Cheese
Colby & Jack Cheese
Unsweetened Almond Milk
Turkey Bacon
Coke Zero

The shrimp cooked in olive oil with garlic powder was so good. It was nice to have something different, I really enjoyed it.

Also picked up a new food scale, digital is the way to go, makes things much more easier! Started to get fed up with my classic spring & needle food scale, continually having to re-adjust it was a pain in the ass.

[Brakh]

Back/Bi day. The gym was so packed, people all over the place. My timing must have been perfect though because every time I finished a certain exercise, the person on the next piece of equipment finished at the same time, so I didn't have to wait for anything. Changed up a few exercises from my routine:

Teusday - Back/Bis
- Pullups, as many as I can until I reach 40.
- Wide Grip Pulldowns 3x8
- Close Grip Pulldowns 3x8 (Didn't do this today)
- DB Rows 3x8
- Close Grip Cable Rows 3x8
- Wide Grip Cable Rows 3x8 (Added this today)
- Isolateral High Rows 3x5 (Heavy)
- Isolateral Low Rows 2x8 (Didn't do this today)
- Isolateral Single Arm Pulldowns (Added this today)

- Incline DB Curls 3x8
- Standing DB Hammer Curls 3x8
- Seated Preacher Curl Machine 3x5-7 (Biceps were burnt out!)

Also got in some ab work:
- Heavy Cable Crunches 4x10
- Leg Raises 3x25

Cardio:
- 20 mins. at 120-125hr (1 mile)

[exwhyzee]

that is a nice back/bi day. I love that day, beginning to like the others to including legs!

[Brakh]

that is a nice back/bi day. I love that day, beginning to like the others to including legs!

Yea legs is one of those things that has to grow on you. I've always wondered though why so many people don't work them. It's actually one of my favorite days.

[Brakh]

Today was leg day, my motivation wasn't as much as usual for some reason. Strength was kind of lagging today as well, I'm thinking since it's the end of the week, my body must be depleted.

Didn't get in as much of an intense workout as I planned:

BTW: Finally added BB squats back into my routine, I'm feeling like my lower back is pretty much fully healed. Still didn't go too heavy (not that I have a crazy squat) just in case, don't want to push my luck!

Legs

BB Squats (parallel)
- Warmup 2x10, 135lb
- 2x8, 225lb

Leg Press
- 3x8, 270lb (6/45lb plates)

Single Leg Extensions
- 3x8, 70lb

Standing Calf Raises
- 4x10, 160lb

Seated Single Leg Calf Presses
- 4x15, 90lb

Laying Single Leg Curls (my first time doing this in years, much harder than seated leg curls)
- 3x8, 30lb

Seated Single Leg Curls
- 3x8, 70lb

Abs

Weighted Cable Crunches
- 4x10, 95lb

Cardio

30 min, 2.8mph, 5 incline, @ 125 hr. I did a couple sprints in between but not much. Average speed total at the end was about 3.1

[Brakh]

Weighed in today, only lost half a pound this week. That's a big difference from dropping 2 pounds a week. Hopefully I'm not hitting a stall, currently cutting with 2400 cals. Ate the same and worked out the same as previous weeks. I did feel really bloated most of this week though, possibly retaining more water than usual? I think that is possible because I didn't drink as much water as usual, probably half as usual and have been drinking a ton of Coke Zero. We'll see how next week goes, I'm not going to cut any cals or panic, this stuff happens, I might just do a heavier carb-up.