First Keto log - Critique!- 15 Down.. 15 to go!

[exwhyzee]

your gonna look like a beast by the end of this man, you can see the lines and defition starting to appear, you got some good frame and muscle under that fat.

thanks man. It's really motivating seeing changes after working hard and having the support here from people. It really helps.

Short rant: some friends ripped me about the picture cause my crack is kind of showing... I'm like umm I lost 20 lbs my pants don't fit the same, is it that big of a deal. But not even a congrats so that was ****ty so yeah really do appreciate the people here who continue to show support.

Yesterday was rest day and I got tattooed lol. I'll update tomorrow with todays workout and food. Stuck at work today from 12-10.

[exwhyzee]

Sup guys will post the last two days food and workout. With that said I went a little over calories on Saturday and had a stick of a kit-kat bar lol. Then Saturday I went to dinner with the lady. It is a build your own pizza, burger, shakes, salad or sausage!!! freaking fat boys dream lol. Of course no nutritional menu lol. I had 8 chicken wings, a low carb burger and an italian sauage. I shared a Oreo shake.. So all in all I don't feel to bad. I needed to relax and enjoy and I really didn't load up the carbs. Weighed myself this am just to make sure I didnt got to overboard..

189.8.. WOOT!

Saturday Food and Workout

Scoop of protein
1 Egg
Egg Sausage Cheese
4 Grilled Chicken Pieces
Turkey Patty w Cheese
Charbroiled Chicken Protein Style
5 tbsp ranch
1 kit kat stick mini (???)

Cal 1900
Fat 135
Pro 155
Car 25

Bench 145 155 165 x 8 8 10 (w spot)
Incline 105 115 125 x 8 8 6
Cable 40 40 50 x 8 8 6
Dips 10 10 7
Tricep Extension 60 70 80 x 8 8 6
Rope Extension 50 60 70 x 8 8 7
OverHead DB 50 45 20 x 8 5 10
Flys 75 90 105 x 8 8 8

LISS 45 min LVL 4 -450 Cal

Sunday Food And Workout

PullDown 105 120 135 x 8 8 6
Seated Row 120 135 150 x 8 6 5
One Arm Row 60 55 50 x 7 8 8
DeadLift 135 155 175 x 10 8 8
Pull Ups 3 (no help) 5 5 (w bands)
BB Curl 45 55 65 x 10 8 6
Incline 12 15 20 x 10 10 8
Hammer 10 15 20 x 10 10 10
Curl w Pulse 25 35 45 x 8 8 5

LISS 45 min LVL 5 - 550 Cal

Scoop of Protein
Slice of Cheese
3oz chicken
Italian Sausage
Protein CheeseBurger
Oreo Shake

Cal 2300
Fat 144
Pro 142
Car 125 (88 from shake???)

I just found random items in my fitness pal for yesterdays dinner so no idea how accurate it is..ie the shake having 90 carbs.... But I worked out today and am not TOO worried about it. Cardio this am was a bitch though that's for sure lol.

[exwhyzee]

hey guys still at this feeling really motivated after seeing that scale drop under 190. Couple questions I'm beginning to incorporate green supplement into my diet since I'm not eating to many this is ok right? Also my stix continue to show me around moderate.. C4 wouldnt keep me out of keto would it? **** is sweet as hell. Other then that I feel ok, I'm sleeping better, I was really tired yesterday doing cardio not sure if that was from eating not that great on sunday or what.

other then that all is great!!.... yesterdays food and workout

Workout


BB Press 75 85 95 x 8 8 6
Side Arm 5 10 20 5 x 8 8 8 10
Front Raise 40 20 20 x 8 8 8
Shrugs 80 75 70 x 7 8 8
Sitting Shrugs 45 35 25 x 8 8 8
Rear Delt 75 90 105 x 8 8 8
DB Press 10 15 20 x 8 8 8

35 Min LISS LVL 5/4 -350 Cal

Food
Scoop of Protein
Scoop of Greens
2Scoop C4
3 eggs
2 hebrew national hot dogs
1 slice provolone
1/4 c mozz
1slice blend cheese
4 oz fajita chicken
2c egg drop soup (about 2 eggs)
Side Salad
3tbs Ranch

Cal 1534
Pro 98
Fat 88
Car 34 (dont think it's that high fitness pal gave my salad/soup 16 but not true)

[exwhyzee]

Hi guys still on this, motivated as ever. Today is rest day but I stepped on the scale just for some sanity... and it's still dropping. I'll probably wait until next week for the next official weigh in. Sounds kind of stupid, but I'm amazed its all working lol. Eat at a deficit, workout, and voila! I've worked out before and gained strength but never dropped. Then again I wasn't doing 45 min stair-master sessions either or watching macros. Either way I'm really pumped. Today is my rest day but im going to go do cardio and some abs stuff (need to start incorporating abs more)...

Yesterday Diet and Food

Squat 95 115 135 115 x 8 8 6 8
Curl 70 90 110 x 8 8 6
Extension 170 190 210 x 8 7 7
Calf(sitting) 95 x 10 12 12
Step-Ups 50lbs 3 x 12

41min LISS lvl 5 -400

Food
Scoop of Protein
Scoop of Greens
Scoop of C4
Multi Vitamin
Egg Sausage Cheese
4 Hard Boiled Eggs
Side Salad
Grilled Chicken Breast
Ranch Packet
4oz Carne Asada
1/4c mozz
1 provolone slice
side salad

1590 Cal
Pro 131
Fat 100
Car 25

[yabbyshmabby]

Saw the progress pics. Great job so far! Keep up the good work!

[exwhyzee]

Saw the progress pics. Great job so far! Keep up the good work!

thanks bro going balls to the wall here!!

Well yesterday was rest day. I couldnt just rest though I decided to go to the gym and do some cardio and abs. I'm feeling great I have a very busy schedule with my son, my lady, and two jobs but I am absolutely not letting that be an excuse. EVER AGAIN!!

Yesterdays workout and food

HIIT 20 Min 60/30 - 230 Cal

3x12 leg lifts?

3 x 10 Sunrise/sunsets w stability ball

LISS 15min - 100 Cal

Food

Scoop of Greens
Multi Vit
3 Eggs
2.3 oz carne asada
1 cheese slice
oven roasted 2x chicken salad (subway lettuce/spinach only)
chipotle sauce
4oz tri tip
3 homemade chicken wings w bone baked
2 tbsp ranch
1/4 avocado

Cal 1676
Pro 131
Fat 96
Car 19

hit macros almost on the dot!!.. keep pushing!!

[BigDakota]

youre doing a hell of a job, keep it up man.

[exwhyzee]

youre doing a hell of a job, keep it up man.

many thanks man. this site is awesome!

Well yesterday was a pretty good workout. My lady had the day off from school (she usally leaves at 6AM) so I went to the gym at 6:30am. I LOVE THE EMPTY GYM!! so easy to work out, so I had a good session.

I weighed myself today 187.2!! .. 2 pounds from last week so I seem to be on point losing a healthy amount. The 45minute stairmaster cardio sessions are kicking my butt I'm sure that is really helping. I'm also trying to take shorter breaks during sets at the gym.

I bought some creatine mono... not interested in energy but other benefits and i saw it goes well in keto. I'll test it out for a week. Kind of worried about water retention. I have seen some experienced posters say as long as water intake is adequete there will be no bloating or water weight. I bout a 1.5 lit bottle today will try and begin drinking a gallon daily. Will monitor from here to next friday and see, I have no problem selling or throwing the crap away lol.

I know I'm losing weight but I cant help but look in the mirror and think ugh FAT!..... the pictures and measurements really help keep my sanity.. not a sprint right??

Yesterdays diet and food

Workout

Bench 135 155 175 135 x 8 8 6 8
Incline 105 115 125 95 x 8 7 6 7
Decline 95 105 115 95 x 8 8 8 8
Dips 10 10 8
Tri Ext 60 75 60 45 x 8 8 8 8
Rope Ext 30 45 30 7 8 7
Overhead w pulse 50 45 20 x 8 5 10

45 Min LISS lvl 6 Stairmaster -450 Cal

Food

Scoop of Protein
C4
Scoop of Greens
2 chicken wings
1 slice of cheese
2 eggs
1 side salad
3 chicken legs
1 thigh
1 cilantro dressing
1 chipotle sauce
2 chicken Sausages
2 Slices of Cheese
1 tbsp ranch

Cal 1520
Pro 130
Fat 101
Car 21

[BigDakota]

i have heard creatine gives more intermuscular water weight rather than the bloated look. I never did use it, but i do know it takes about a month for it to kick in, and its more effective if you take it with high gi carbs. so maybe look into loading it in to one of your carb refeed days? i dont know ive heard the results from them are very small, and with keto you have to take more because of the low carbs there isnt a good delivery system? im just regurgitating information ive read around. again i have never tried it

[exwhyzee]

i have heard creatine gives more intermuscular water weight rather than the bloated look. I never did use it, but i do know it takes about a month for it to kick in, and its more effective if you take it with high gi carbs. so maybe look into loading it in to one of your carb refeed days? i dont know ive heard the results from them are very small, and with keto you have to take more because of the low carbs there isnt a good delivery system? im just regurgitating information ive read around. again i have never tried it

thanks for the info.

today will be search around bb.com looking for more info day at work lol

[exwhyzee]

sup guys well feeling great today just feeling up in general. Drank in the first time in like 3 weeks yesterday to celebrate a friend getting promoted. Man it was hard to wake up this am lol felt like crap! I had 4 shots of gin but tried to fit it into my macros lol. Well that's all i got for now. here is yesterday's workout and food.

Workout

Deadlift 135 155 185 x 8 8 5
One arm Row 65 60 55 x 8 8 7
seated row 120 135 150 x 8 6 5
Pull ups 120 135 x 10 8
BB Curl 45 55 65 x 8 6 5
Incline 10 15 20 x 8 8 8
Hammer 10 15 20 x 12 12 12

LISS 45 Min lvl 5 Stairmaster - 450 cal

Food
Scoop of Pro
Scoop of Greens
C4
Multi Vit
Creatine
2 Eggs
2 Cheese slices 3 oz carne asada
Ham slices
Italian bmt salad from subway
4 Grilled chicken strips
chipotle sauce

Cal 1620
Fat 69
Pro 122
Car 24

[whatsupimAndrew]

man amazing transformation, just one thing, wouldnt you be getting better results with more fat than protein?
and are you doing carb up days once a week or no?

maybe if you want to fit some more fat into your diet try putting a tbsp or two into your protein shakes of olive oil or other oils

i just wanna know cuz im trying keto for the first time and itd be nice to see the same results

[exwhyzee]

man amazing transformation, just one thing, wouldnt you be getting better results with more fat than protein?
and are you doing carb up days once a week or no?

Thanks man, still have a long way to go but you can do this to!! I basically put the break down 65% 35% 5% into my fitness pal and that is what it gave me so I've been following that and it's been working pretty well. I didn't really carb up for the first three weeks. After that I have been having some carbs on the weekends but not a strict carb up refuel like mentioned in the stickies. It's more of just a cheat snack to calm my insanity lol. (for example yesterday I had a cup of popcorn, about 10-15 french fries, and 1/3 of a chocolate bar). I'm keeping a pretty close monitor to see how its affecting me but it seems to be working well. Everyone is different I say try what you want, see if its working, then change it when it stops working.

Hope that helps, and what works for me may not work for you. here is the last two days stats.

Sat Workout
BB press 75 85 95 x 8 8 7
Side Raise 10 15 20 10 x 8 8 8 10
Front Raise 25 30 35 30 x 8 8 8 8
Shrugs 80 75 70 x 8 8 8
Rear Delt 70 85 100 x 8 8 8
DB press 10 15 20 3x10

45 Min LISS Stairmaster -450

Sat Food
scoop of protein
scoop of greens
In-n-out (meat cheese, meat cheese)
2 eggs
3oz grilled chicken
4grilled chicken strips
2 hot dogs
1 slice of cheese
beef jerky
ranch

Cal 1620

Pro 156
Fat 88
Car 18

Sunday Workout

Squat 95 115 145 115 x 8 8 8 7
Curl 70 90 110 x 8 8 6
Ext 150 150 160 x 8 8 8
Calf Raise 190x3xx12
2ft box jumps 3x12
Prowler Push 400m 135#

45 min LISS stairmaster -450

Food
scoop of protein
scoop of greens
c4, creatine
2eggs
3 slices of bacon
2 chicken apple sausages
15 french fries lol
6 hot wings
1 cup of popcorn
1/3 choc. bar
grilled club no bun
dbl cheeseburger no bun

1715

PRO 118
FAT 105
CAR 48

[exwhyzee]

hooooowdy! someone asked me for advice at the gym. That was kind of flattering I guess. I was wearing a sweater so a little odd lol. Will be updating pictures and weigh in this friday. Always excited for that.

still feel up and down but mostly up.. i guess lol

Workout and Food

Bench 135 155 180 135 x 8 8 5 7
Incline 105 115 135 95 x 8 8 5 8
Decline 95 115 135 95 x 8 8 8 8
Cable 20 30 40 x 8 8 6
Dips 10 10 8
Tri Ext 60 75 60 45 x 8 8 8 8
Rope 30 45 60 x 8 8 6
Overhead 30 35 40 x 8 8 6

Food

scoop of pro
scoop of greens
c4
multi
creatine
2 eggs
grilled chicken breast
ranch
cheeseburger no bun
chicken sausage
chicken breast
1 slice of cheese
tbsp cream cheese
tall iced skinny sugar free late (9g car) not TOOOOOOOOO bad lol..

Cal 1556

Pro 137
Fat 50..oops! lol
Car 29

so ok!! keep pushing!

[exwhyzee]

sup people. Yup I'm still here. Feeling great and motivated sometimes, and sometimes I swear I look down see my gut and swear there is no difference. Sorry to rant but I guess this is the best place to do it. It will be 3 months in a couple weeks, pretty sure I gotta go real hard for another 3 months in order to see the outcome I have in my mind. Maybe what I have in my mind is unattainable.. but I see crazy transformations on here, and then think that can never be me..... or can it? I will never know unless I continue to push through, continue to work hard, and continue to trust in that what I'm doing WILL WORK. Rest day and picture/weigh in day is Friday. I think I need it.

Yesterday's diet and workout

Back

Deadlift 135 155 190 135 x 8 8 8 8
Seated Row 5 6 7 x 8 8 8
1 Arm Row 65 60 55 x 8 8 8
Pull ups 5 (nat) 76 82 88 x 10 10 6
BB Curl 45 55 65 x 8 8 6
Incline 10 15 20 x 8 8 8
Hammer 10 15 20 x 12 12 12

LISS 45 Min StairMaster - 450 Cal

Food

Scoop of Protein
Scoop of Greens
C4
Creatine
4oz pork
3eggs
1/4 avocado
italian bmt salad
chipotle sauce
6 grilled hot wings
4oz steak
ranch

1800 Cal

144 Pro
101 Fat
24 Car

[exwhyzee]

so guys weighed in today at the gym. I weighed in at 185. 2 more pounds down, so feeling really good. I've lost about 25 lbs which is super exciting but unfortunately realizing that I still have a long way to go. I will take pictures tonight and post them up tomorrow with measurements. Since tomorrow is rest day I will look up some routines, and diet and see if there are any changes I can make.

4-12-12 will be about the 3 month mark so I feel good about losing 24 pounds in a little under 3 months.

I saw in Boochie(?) log that there is a transformation competition through musclepharm. I think this might be fun and give me and $10,000 as an extra incentive to really stick to my guns for the next 3 months. I think 6 months of all this hard work will probably give me the results I have in my mind.

just gotta keep pushing is what I keep telling myself

Yesterdays food and workout

BB Press 95 105 100 x 8 6 5
Side Raise 5 10 20 5 x 8 8 6 8
Front 25 35 45 25 x 8 8 6 8
Shrugs 80 75 70 x 8 8 8
DB Press 30 35 40 x 8 8 8

LISS 45 Min -460 Cal

Food
scoop of protein
scoop of greens
c4
creatine
2 eggs
2 sausage patties
grilled chicken club no bun
cheeseburger no bun
ranch
cream cheese
3.5 oz ny steak
7oz hot wings
1/4 avocado

Cal 1572

Pro 138
Fat 106
Car 24

[exwhyzee]

sup guys. well yesterday and today im taking a complete break from working out and diet to prepare myself for the next 3 months. Now that I have dropped the initial 20 pounds... I think I need to lose another 20. I unfortunately still have this gut which still makes me appear... fat. I am happy with my results I forgot my pictures at work so will probably update pictures on monday. I'm excited for the next 3 month period. I think it will be a difficult journey but I think it is necessary, and am committed to finishing this musclepharm 3 month competition. A couple things I'm considering changing this time around are.

Want to do Keto along with IF.

Might incorporate a fat burner for these next 12 weeks.

Considering also following one of the workout programs on the site, maybe the kris gethen one.

Here is yesterdays workout and food

Legs
Squat 45 95 115 145 x 8 8 8 6
Ext 170 190 210 x 8 8 8
Curl 70 90 110 x 8 8 6
Calf Raise 150 170 190 x 12 12 12

food

like i said I ate and took it easy yesterday and today. I ate pizza and some chili fries today I had some pasta and some much needed orange juice. I am ready to get back to it tomorrow. Ready for the new workout and the next journey in this much needed and overdue weight loss.

night

[exwhyzee]

well yesterday was a nice rest day. I had tacb bell last night my stomach was turning ALLLL night. It was a good farewell to the bad food. Ready for the next three months. Today was the first day on on the kris gethen workout along with first day doing IF and keto. I got really hungry around 1, I'm choosing to have my 8 hour window from 3-11 because it will be easier for me to eat later then earlier. I'm excited for the new workout and diet. The workout today seemed good, did some different exercises then I'm used to.

still not where I wanna be but im closer then yesterday.

[exwhyzee]

hi guys I will update for the last two days. here are the pictures I took on friday. It is a little different waiting until 3 to eat. I think it is going to be difficult at work also because I have to go almost the entire day without eating. Oh well we will see how it goes. I still feel good. I may change it from 2-10 because I dont want to eat to close to when I go to the gym after work. I already went this morning. I'm enjoying the Kris gethen routine I hope it helps my trim fat and gain muscle. Sorry for the lame flexed picture I just wanted to try one. Still fat but I'm seeing differences non the less.







Saturdays food and diet.

20 min LISS stairmaster lvl 5 -200 Cal

DB Bench 60 65 70 75 x 7 7 7 3
Incline Flys 20 25 x 10 10
Straight arm 15 20 25 x 12 12 12
Rope Ext 50 60 70 x 12 12 11
Skull crusher 40 50 60 x 12 12 11
OverHead 30 35 40 x 12 12 12

20 min LISS stairmaster lvl 5 -200 Cal

Food

Scoop of greens
Scoop of Pro
Fat Burner
4 Eggs
15 slices deli meat
ultimate cheeseburger no bun or ketchup
hot dog w cheese

1652 Cal
Pro 103
Fat 107
Car 18

25 min LISS stairmaster lvl 5 -260 Cal

Leg Press.. Bar? 90 140 180 x 15 18 17 17
Curl 40 60 80 90 x 15 15 12 6
Ext 40 50 100 110 120 x 15 15 12 12 12
Hack Squat 90 140 x 12 12
Bag Kicks 2 sets of 10 each leg

35 min LISS stairmaster lvl 5 -360 Cal

Food (ate at a salad bar soo kind of guessing)

Salad
albondigas soup
2 steaks wrapped in bacon
ground beef
nacho cheese
ranch
cottage cheese
carnitas

1588 Cal
Pro 132
Fat 108
Car 20

[yabbyshmabby]

Great progress man! Huge difference in the before and after pics. I like seeing the lbs dropping consistently in your sig. Keep up the good work.

[exwhyzee]

Great progress man! Huge difference in the before and after pics. I like seeing the lbs dropping consistently in your sig. Keep up the good work.

thanks man really appreciate it.

so I did 60 minutes yesterday cardio. I guess this will be the additional thing I add in. I did it yesterday and felt good that along with the fat burner plus the new diet and workout, I think will give my body a great shock and push. looking better in the mirror feeling so pumped. Trying to get control of my life. I have an interview tomorrow making an additional $10.00 an hour. I'm really motivated with the dropped weight, increased confidence, I'm ready to go into this interview and KILL IT. Here is yesterdays workout and food.

when I have to split my gym day I'm going to do weights in the AM. The gym is WAY to freaking busy in the afternoon. I can get my cardio in at the time, but the weight are is ridiculous no one racks their **** everyone is using EVERYTHING. I am not exaggerating. I think I would prefer to go fast and get it done in 30 minutes in the am.

Workout

20 min lvl 7 stairmaster 230 Cal

Bent over row 25 35 45 50 x 8 10 12 10
concentration curl 5 10 35 x 12 12 5
Curl w Pulse 20 40 x 12 12
Hyperextension 2 sets of 15
Chin ups 5 natural 60# x 7 75# x 5
Reverse pull down 70 90 105 x 12 12 8

40 Min lvl 7 Stairmaster 460 Cal

Total -700 Cal

Food

Scoop of pro
Scoop of greens
Fat Burner
Multi
Fish Oil
grilled club w bacon no bun
5 oz sirloin steak
2 chicken wings
3tbs alfredo sauce
1/2 avocado
4 oz chicken
2 tbsp mayo

Cal 1291... hard to get food in on this IF diet will try to work the food in better this today
pro 110
fat 107
car 26

[BigDakota]

lookin good man, overnight me some of that gym motivation lol. i got the diet down but i have anal-glaucoma, i cant see my ass getting to the gym. lol

[Brakh]

Nice progress! Huge difference, keep up the motivation man. Feels great doesn't it, especially the huge boost in confidence?

[exwhyzee]

lookin good man, overnight me some of that gym motivation lol. i got the diet down but i have anal-glaucoma, i cant see my ass getting to the gym. lol

thanks man you got to find it, you can do it man maybe pictures?

Nice progress! Huge difference, keep up the motivation man. Feels great doesn't it, especially the huge boost in confidence?

Yeah sometimes I feel like a lion ready to devour the earth! lol

Not to much of an update, not to sure how I like the Kris gethen workout but I will give it a bit more. I skipped the first rest day, today is the next rest day. Had an interview today so may just take the gym off for today. I find it hard to get food in on this IF schedule. I see my belly going down a little more... FEELS ****ING GOOD!

Yesterday's workout and food.

40 Min lvl 8 StairMaster - 460 Cal

BB Press 95 100 85 x 10 6 6
Side Raise 10 15 20 x 12 12 9
Rear Delt 5 10 15 x 10 10 8
Calf Raise / Sit up Superset 230 250 270 x 12 12 12..... 3 sets of 15 situps 10#

30 Min lvl 8 StairMaster -230 Cal

Total - 700 Cal

Food
scoop of pro
scoop of greens
fat burner
subway oven roasted salad x2 chicken
extreme sausage sandwich no bun
4 grilled chicken pieces
ranch
mayo

1478 Cal
Pro 100
Fat 95
Car 16

will weigh in on Friday!

[exwhyzee]

Rest day was yesterday, with the interview and everything I just wanted to take it easy. I think I did well in the interview. Felt good.... but weird to take a day off with no cardio or anything. Here is yesterdays food.

2 slices of cheese
4 grilled chicken pieces
cheeseburger no bun
7 oz steak
4 chicken wings
1 chicken andouille sausage
Ranch

1597

Pro 149
Fat 89
Car 12

[exwhyzee]

I know it's not official but OOOOOOOOOOHHHHHHHHHH man!! This was in the AM today AFTER the gym, but I dont care if I'm a couple pounds heavier I haven't seen the damn scale go under 180 in 10 years or more. I swear, I'm so ready for the next 11 weeks. I continue to be thankful for the motivation I get from here. I have only had 3-5 alcoholic drinks in the last 3 months. (this is the least I have probably drank in the last 7 years (I'm not kidding, I was an alcoholic). This is still a huge challenge and it by no means is getting easier I am literally busting my ass everyday. Well here is yesterdays workout and diet. Official weigh in, and pictures will be next Friday.

The hour of cardio + CKD + IF + Kris Gethens Program = UNSTOPPABLE

Workout

40 Min StairMaster -460 Cal

DB Bench 50 60 65 70 x 8 8 8 6
Incline Flys 5 15 20 15 5 x 8 8 8 6 6
3 Sets of 21 Skullcrusher, headsmasher, and ?? Bar, Bar+5, Bar +7.5
Dips 10 6
Tri Ext 4 5 6 x 10 10 10

20 Min StairMaster -230 Cal

Total -700 Cal

Scoopo of Pro
Scoop of greens
fat burner
2 hot dogs
1 slice of cheese
chipotle double meat bowl
healthy coice fudge bar (dont judge me)

Cal 1420
Pro 114
Fat 87
Car 44

[rustybones]

Doing great, keep trucking

[exwhyzee]

Doing great, keep trucking

thanks man!

well I walked into my weekend job today and people are mentioning i look slimmer, nice of them. They know I've been working out being a tattoo shop they eat pretty lousy in there. I carried my weight pretty well I think so most people think I lost about 15 or so which is ok. I'm sure (I hope) after these next 3 months I will look completely different and it will look like I lost a lot. This Kris Gethen program is so odd lol.. this week has been a killer but i am liking it.

Yesterdays workout and food

LISS 20 min - 250 Cal
Leg Ext 40 50 100 110 120 x 15 15 12 12 12
Leg Press 45 45 25 25 x 15 15 12 6
Leg Curl 60 60 80 90 x 15 15 12 6
Lunges 3 sets of 40 w 5 10 10
LISS 15 min - 130 Cal

Food
Scoop of Pro
Scoop of Greens
2 Eggs Scrambled
Pastrami Sandwich no bun
Polish Sausage
4 Grilled chicken pieces

Cal 1505
Pro 151
Fat 89
Car 26

[exwhyzee]

good workout yesterday. Have a good easter everyone feeling blegh today unfortunately.

yesterdays workout and food

30 Min lvl 6 stairmaster - 345 cal
BB Press 45 65 75 95 85 65 45 x 8 10 8 6 5 5 7
Smith Machine 55 65 85 95 x 8 8 8 7
Side arm raises suprset w side raise from back 3 sets of 12/12 w 5#
Shrugs 35 60 55 50 x 8 12 12 13
Rear Delt 70 70 70 70 70 55 55 55 x 12 12 12 12 12 12 12 12
30 Min lvl 5 - 340 cal

Food

Scoop of protein
scoop of greens
fat burner
6 grilled chicken pieces
1/2c guacamole
superstar no bun no ketchup
charbroiled bbq no bun
ranch
mayo packet

1500 cal
Pro 166
Fat 42
Car 17

[Brakh]

Damn man, so you're down about 30lbs? Time to update your sig! That muscle mass is starting to show now, you have a good frame on you. Are you running Keto for a certain amount of weeks or just until you're satisfied with you're weight?

BTW, I posted some progress pics in my log on Friday, check them out!