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

[exwhyzee]

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!

thanks brotha!

will update everything friday. My initial goal was 180, but I still have weight to lose. So now I just wanna lose until I dont have a belly anymore! I keep looking down and swear my stomach is the same size. (I know it's not but man it feels that way)

One thing I was really excited for yesterday was that I did 8 Pull ups. Man that felt great, was another motivator.

so Yesterday I guess I had a dirty carb day. I did not pig out or eat as bad as i could have, but i didn't have a clean day either.

Yesterdays workout and food

30Min LISS -340
Pull ups 8 6 5 (last two sets w bands)
Rev Pull down 30 90 105 120 x 12 12 12 12
Lat Pull Down 60 90 105 120 x 10 10 10 8
Row 25 35 45 50 x 8 10 12 10
DeadLift 95 115 145 x 16 16 10
Hammer 15 8 15 25 x 8 18 18 10
Curl 25 30 35 x 8 8 8
30 min LISS -350

-700 Cal

Food (Don't Judge me lol)

scoop of pro
scoop of greens
fat burner
3 shots of makers mark
6 whopper balls
2 deviled eggs
1/2 sugar cookie
2-3 slices of ham
3 meatballs
1 hot dog (no bun)
Salad w ranch and bacon
healthy choice fudge bar
1c milk
2 Kit Kat (sticks easter size)

Cal 1341

Pro 90
Fat 54
Car 85

[yabbyshmabby]

thanks brotha!

will update everything friday. My initial goal was 180, but I still have weight to lose. So now I just wanna lose until I dont have a belly anymore! I keep looking down and swear my stomach is the same size. (I know it's not but man it feels that way)

One thing I was really excited for yesterday was that I did 8 Pull ups. Man that felt great, was another motivator.

so Yesterday I guess I had a dirty carb day. I did not pig out or eat as bad as i could have, but i didn't have a clean day either.

Yesterdays workout and food

30Min LISS -340
Pull ups 8 6 5 (last two sets w bands)
Rev Pull down 30 90 105 120 x 12 12 12 12
Lat Pull Down 60 90 105 120 x 10 10 10 8
Row 25 35 45 50 x 8 10 12 10
DeadLift 95 115 145 x 16 16 10
Hammer 15 8 15 25 x 8 18 18 10
Curl 25 30 35 x 8 8 8
30 min LISS -350

-700 Cal

Food (Don't Judge me lol)

scoop of pro
scoop of greens
fat burner
3 shots of makers mark
6 whopper balls
2 deviled eggs
1/2 sugar cookie
2-3 slices of ham
3 meatballs
1 hot dog (no bun)
Salad w ranch and bacon
healthy choice fudge bar
1c milk
2 Kit Kat (sticks easter size)

Cal 1341

Pro 90
Fat 54
Car 85

Congrats on the 8 pullups!!! I'm working towards that number too. Keep it up man!

[exwhyzee]

thanks man! pull ups are one of those exercises you (I) never thought I would gain strength in. You'll get there man just keep incorporating them in your workouts.

I'm feeling really motivated for the next 3 months. I swear I see my stomach going down a bit. Everyday I feel different but I have this image of myself I always have, and now that my body is kind of beginning to resemble it... I WANT IT!!

This Kris Gethen Program is getting pretty intense. I don't take as many rest days as he does but I'm super motivated and don't think I need two rest days a week. I'm doing well on 1 rest day every 8 days or so. Sometimes mentally I get a bit tired, but physically I'm doing well.

Here is yesterdays workout and food.

Workout was just abs and calves with cardio

15 Min AM -150 Cal

20 Min HIIT -250 Cal
Hanging leg ups? lol 3 sets of 18
seated calf 25 35 45 65 x 15 15 15 15
Standing calf 150 165 180 x 12 12 12
20 Min HIIT -250 Cal

Food
scoop of pro
scoop of greens
fat burner
Grilled chicken burger no bun
cheeseburger no bun
1 chicken andoullie
9oz boneless rib eye
1/4 avocado
side salad
1 egg
2 tbsp ranch
1 tbsp chipotle

Cal 1632

Pro 141
Fat 96
Car 24

[exwhyzee]

yesterday was legs and it pretty much killed. I'm still really motivated, I feel tighter. I just really wanna make sure my cardio and diet are in check so that I can continue my progress. It is getting extremely hard not to weigh myself every or every other day. I haven't weighed myself in a couple days but it's really hard not to.

yesterdays diet and workout

45 Min LISS -500 Cal

Superset
Ext 40 50 100 110 120 x 15 15 12 12 12
Curl 40 60 80 90 90 x 15 15 12 12 6

Hack Squat 4 sets of 50 w 50#

Food
scoop of pro
scoop of greens
fat burner
4 oz grilled chicken
oven roasted chicken salad subway (spinach and lettuce only)
homemade chicken
side salad
chicken sausage
1 tbsp chipotle sause
1 Tbsp Ranch

Cal 1933

Pro 190
Fat 90
Car 24

[exwhyzee]

had my interview today @ 10am. I got up at 5am to go to the gym and get a head start on the day!. I think it went well.... it's in gods hands now but this would be a REALLY great thing for me and my family. Pay increase, full benefits, and less then 4 miles from my house. If anyone is reading this I'll take good thoughts now lol. Was really motivated and not too nervous will find out soon.

yesterdays workout and food. Really excited for the weigh in/picture and measurements.

Bench 60 65 70 75 x 10 10 8 4
Incline Flys 5 15 20 35 x 5 8 8 8
Dropset 25 20 15 x 6 6 6
Superset Fly's 20 25 35 x 15 15 10
pushups close diamond x5 5 1 0 Reg Push Up 5 5 3 0
Overhead Ext 30 40 50 x 12 12 12
Dips x 10 8

30Min Stairmaster
150 twists w 30#
30Min Stairmaster

-700

Food

scoop of greens
scoop of pro
fat burner
2 hot dogs no bun
1 slice of cheese
cheeseburger no bun
3oz pastrami
hamburger patty
4 tbsp ranch
healthy choice fudge bar

Cal 1600

Pro 118
Fat 102
Car 45 (12 from burger I don't think is correct)

[yabbyshmabby]

Good luck yo! Hopefully you'll get some good news. Keep up the progress!

[exwhyzee]

Good luck yo! Hopefully you'll get some good news. Keep up the progress!

thanks again man much appreciated.

So I weighed myself still 178-180. So I'm hovering around 179 which is ok for now I think I may be gaining some muscle. My fat seems to be a little lesser and my muscles have been sore thinking it is due to the change in workout routine. Which is ok by me. If I dont begin losing again this week, I may up the cardio :/ Don;t really want to do more then an hour of cardio a day but if I have to I will. I really hope I do not have to drop under 165 to look how I want. I feel I'm pretty solid and anything under that seems odd to me, but all depends on how I look. Well here are pictures from today.

I am happy with all the progress, just some days are a little easier and motivating then others. today I'm tired.




Still motivated, sometimes I wish things would go quicker but I know this isn't a quick road. Even if I do get to where I want to be in 6 months I know that is still quick in the grand scheme of things...... be patient stephen results will come.

easy to feel alone when you're training. not complaining just venting i guess. Probably why I lurk these stupid boards for 8 hours at work :/. Looking forward to some rest. Like today was a rest day but I still went and hit 40 min of cardio...

yesterday workout and food.

150 twists w 30#
Bent over row 20 25 30 x 10 10 10
Rev pull down 30 90 120 135 x 12 12 12 12
Lat pull down 60 90 105 120 x 10 10 10 8
Spider Curls 10 10 20 x 10 10 10
Standing Curl 20 25 30 x 10 10 10

40 min Stairmaster - 500 Cal

Food
scoop of pro
scoop of greens
fat burner
1 skinless chicken breast
1 chicken leg
1 side salad
cilantro sauce
chipotle bowl triple meat

Cal 1750
Pro 150
Fat 125
Car 20

[tommybhoy]

Congrats on the progress man keep at it. It is obviously working. How the pullups coming along? I struggled with them last year so just did them every session as part of my warm up.

[exwhyzee]

Congrats on the progress man keep at it. It is obviously working. How the pullups coming along? I struggled with them last year so just did them every session as part of my warm up.

thanks man going well. but after doing those 8 last week my back was super sore lol. Great feeling though to up that exercise. Feeling good, people are saying I look like I did when I was younger. It's really nice but I'm just using it for my motivation to finish these next 3 months STRONG. Going hard on the weights and cardio, emotional roller coaster I swear. Yesterday was rest day so I went and did 45 minutes of cardio.

45 min of cardio - 500 cal

Food
4 grilled chicken pieces
angus bacon snack wrap no tortilla
7oz tbone steak
2 Scrambled Eggs
1/2c cottage cheese
Ranch

1238 cal

Pro 203
Fat 58
Car 25

The dinner was from dennys so its a rough estimate but around 1600 cal.

[funkypigeon]

great progress man, keep up the good work, i know i dont post very often but i do check in on your log most days.
What is your body fat in the second picture?

[exwhyzee]

great progress man, keep up the good work, i know i dont post very often but i do check in on your log most days.
What is your body fat in the second picture?

hi man thanks!!. I have not taken a recent BF% reading maybe I will do the free one at the gym. I would guess I'm still somewhere in the maybe low 20's? (hopefully) lol. Will keep it updated. I still have stupid belly which you can see in my body space, staying motivated and trying not to become a spaz lol.

Had korean bbq saturday.. but no rice so I still stayed pretty sensable.

I took it a little easy yesterday. I had a motorcycle ride, took my kid to chuke e cheese for a bday. So I was pretty busy all day no time for gym, so i took it as a rest/easy cheat day. I did not eat any pizza at chuk e cheese so that was good. I did eat some fried shrimp at dinner, 2 slices of bread, and had some mashed potatoes. maybe a 1/4c so not too bad.

Workout for Saturday and food did not count but I probably over did it.

30 min LISS 300 Cal
Bench 45 70 65 60 x 10 10 9 8
Incline Flys 25 20 x 12 12
Drop Set 25 20 15 10 x 7 5 7 7
Dips 10 8 6
Superset Fly/tri ext 20 25 35 x10 80 3 x 15
Overhead ext 40 50 60 x 12
20 min LISS 200 Cal

4 Grilled chicken strips
mayo
Korean bbq (meat only and 4 pieces of rice paper)
5-7 shots of soju?
3-5 shots of Hennessy
(we were partying for the owner of the tattoo shop) lol

Rode motorcycle for 2 hours and went to chuke e cheese w son (doubt I burned anything real off)

Salad w ranch egg cheese bacon and ham
8oz Tbone
6pcs fried shrimp
1/4c mashed potatoes
2 slices of bread
1 healthy choice bar
1/2c orange juice

[exwhyzee]

Sup guys. I checked the hand body fat checker today it said 12%. I'm sure it isnt accurate I still have a good amount of fat in the tummy if you check my bodyspace pictures. I'm going to tighten up my diet a bit these next couple months, to try and help burn this next level of fat.

Yesterday workout and food

30 min liss 350 cal
superset side raises front raises. 3 sets of 12 each
sit ups to fail 30 25 20
3 sets of 50 twists w 10lb ball
standing calf raise 175 190 210 x 12 12 12
seated side raise 5#.... 7 sets of 12
10 min on bike 100 cal

food
scoop of pro
scoop of greens
fat burner
2 turkey sausage patties
1 1/4c cottage cheese
5oz chicken
1egg
tbsp mayo
2 tbsp chipotle sauce

Cal 1450

Pro 132
Fat 75
Car 25

[exwhyzee]

ok i had a snack size kit kat i found that was left over from easter. @#$T^#& dammit. no more I swear. and it ALMOST fit my macros lol, just had this real big sweet tooth right before bed no idea why.

So I have been reading how HIIT is good, and I thought I had read a lot that LISS is better then HIIT while on keto. Well I'm thinking maybe doing HIIT on days I lift and maybe do LISS on the other days as I will have more time. Just switching it up a little bit don't want to have to do more then an hour of cardio so just trying to switch it up and keep my body guessing, even if it means burning less calories.

Yesterdays workout and food.

Pull Up 7 5
Rev Cable 60 70 90 120 135 x 10 10 10 10 8
Single arm row 25 30 35 x 10 10 10
Tbar 25 30 35 x 12 12 12
Superset curls w pulse / hammer 40# 3 sets of 10 5# 3 sets of 10
preacher curl 45 3 x 10

50 min LISS 550 cal

Food
scoop of greens
scoop of pro
fat burner
grilled chicken club no bun
2 sausage patties
1 slice of cheese
1/4c cottage cheese
6oz chicken
1 turkey sausage
1 chicken sausage
mayo
chipotle
2 kit kat sticks

1527 Cal

Pro 150
Fat 80
Car 45

[jorben1990]

Hey bro congrats on everything you've accomplished! I am new here and your posts is one of the first i came across. I am 5'8 at 171, would you recommend keto for me? I want to just tone up i have the love handles you USED to have, and want to get rid of them. I always stay under 150 grams. Today i had 128 grams, would that be recommended for me? Do you plan on stopping keto soon? Thanks in advance!

[exwhyzee]

Hey bro congrats on everything you've accomplished! I am new here and your posts is one of the first i came across. I am 5'8 at 171, would you recommend keto for me? I want to just tone up i have the love handles you USED to have, and want to get rid of them. I always stay under 150 grams. Today i had 128 grams, would that be recommended for me? Do you plan on stopping keto soon? Thanks in advance!

hey man thanks!!

to be honest I just read around and found a "diet" that worked for me. I've been reading the main part of losing is the caloric defecit which should be -200 - 500 from whatever the calories you would maintain weight at are. I don't tent to eat to many carbs normally so when I read about keto it seemed perfect because it I was able to eat foods I liked. I have seen a lot of people on these forums lose weight with the more of a normal diet with the percentages being closer to 40/40/20 or whatever so really it's just what would makes easiest for you. Some people like carbs and less fat and that works for them. Me I'm happy eating the keto way. lots of info in these forums man, are you working out at all right now?

well here are yesterdays stats, which are a little off due to I had a split workout. Then I took my son to the park then we rode motorcycles in the evening. I didn't get to have dinner. I'm starving right now lol.

Workout and food

Legs
Ext 45 75 x 10 150 x 15 135 x 10 120 x 10 105 x 15 90 75 60 45 30 x 10 = 100
Press 25 35 35 x 15 15 15

20 min HIIT -250
150 twists with 45lb plate
20 min HIIT 200

Food

Scoop of pro
scoop of greens
fat burner
creatine ( i keep reading it works so will try to incorporate really trying to drink more water)
5 cajun hot wings
2 tbsp ranch
2 turkey sausage
1 slice of cheese

Cal 980

Pro 65
Fat 55
Car 14

[jorben1990]

I am currently working out, I got a personal trainer(2 sessions already) tues and saturday, and am going for my 3rd session this saturday. As of now i am sore as balls, so I am waiting to see how my body takes to the second set of sessions, i want to be able to workout with the trainer + work out 3 days out of the week myself. In regards to the carbs, i think i want to stay under 100, its hard for me to do 20 lol I had 2 cups of milk this morning and went over what you do in a day!! Haha I took a picture like you did, but i dont want to post it until i see the results lol

[exwhyzee]

I am currently working out, I got a personal trainer(2 sessions already) tues and saturday, and am going for my 3rd session this saturday. As of now i am sore as balls, so I am waiting to see how my body takes to the second set of sessions, i want to be able to workout with the trainer + work out 3 days out of the week myself. In regards to the carbs, i think i want to stay under 100, its hard for me to do 20 lol I had 2 cups of milk this morning and went over what you do in a day!! Haha I took a picture like you did, but i dont want to post it until i see the results lol

no problem sounds like you have a pretty solid start. keep with that and then I would read more here

http://forum.bodybuilding.com/showth...hp?t=129247741

http://forum.bodybuilding.com/showth...hp?t=121703981

Keto which is the "diet" I am doing requires you to intake a very low amount of carbs and this is hard for a lot of people. I would read up on the links above and find something that works for you. But it seems like your off to a good start... and you can start a body space and put your pictures there, I know it sucks putting your pictures up I still hate doing it but I use it as motivation.

Well everyone Im feeling lighter looking a little leaner still going hard.

Thursday was a rest day macros were

6oz steak
12 grilled shrimp
Salad w ranch egg ham and bacon
1c soft serve
ground beef w cheese
1/4c cottage cheese
Ranch

Cal 1568
Pro 110
Fat 98
Car 73

Yesterday's workout and food (dont know what happened to log)

150 twists
side raises
front raises
DB press
40 min 500 cal Hiit

food
Scoop of greens
scoop of pro
creatine
fat burner
4 grilled chicken pieces
protein burger
6oz steak
12 grilled shrimp
1 tbsp mayo
3 tbsp ranch

Cal 1481
Pro 139
Fat 91
Car 22

[jorben1990]

Make me feel better and tell me you have cheated your diet? I had about two cups-3cups of fried rice lol

[exwhyzee]

Make me feel better and tell me you have cheated your diet? I had about two cups-3cups of fried rice lol

not daily... but yes of course man you can't be TOO hard on yourself. Like yesterday I pigged out and had 3 slices of pizza and ice cream most people do a cheat day I try to do one every two weeks or so.

Here is Saturdays workout and food

Butterfly dropset warm up 55 70 x 8 8 ... 130 115 100 x 12 12 10... 115 100 85 x 10 10 10 ...100 85 70 x 10 10 10
Bench drop set 75 65 45 x 10 10 10 x 3
Incline Fly Dropset 15 10 5 x 12 10 10 x3

40 Min HIIT -500 Cal

Food

scoop of pro
scoop of greens
creatine
fiber
fat burner
13 oz tbone
10 shrimp
5 eggs
2tbsp ranch
1tbsp mayo

Cal 1506
Pro 190
Fat 91
Car 25

Yesterdays workout and food (cheat day)

20 min hiit -275
150 twists
Calf raises 10987654(plate)x20 = 140 reps
close grip bench drop set 65 55 45 x 12 12 12 3sets
Vbar pull down 50 40 30 x 15 15 15 3sets
Overhead Ext Drop set 30 20 10 x 10 10 10 3sets
hanging leg raises 2 sets of 15
20 min hiit 230

-500 cal hiit

Food
scoop of greens
scoop of pro
fiber
creatine
fat burner
1/2c ice cream
5 shots of vodka
3 slices of pizza
7oz rib eye
10 hot wings

Cal 2675... lol
Pro 138
Fat 159
Car 98

[exwhyzee]

sup yall feeling good. I have that final interview today with the CEO, me vs someone else. I'm going to hit the gym about 3 hours before get my endorphines up.. it helped last time.

ultimately I'm feeling good. I have energy not really craving much except to work out build muscle and get this stomach down. I posted a couple new pictures on my bodyspace my weight seems to continue to be dropping I will do another official weigh in this friday.

Yesterdays food and workout.

weighted situps 3x15
Leg Presses 10#x85 5#x85 machine x 85 = 255 Presses
Leg Extensions. 3 x Triple drop sets. 90 75 60 x 12 12 12.. 75 60 45 x 12 12 12 .. 45 30 15 x 12 12 12 = 100 Ext.
20 Min Hiit - 245 Cal

Food
scoop of pro
scoop of greens
fat burner
creatine
fiber
2 tbsp mayo
7oz rib eye
7 oz chicken
1 Egg

Cal 1581
Pro 121
Fat 111
Car 22

[exwhyzee]

sup yall I'm feeling great actually. I still feel/see the weight dropping I'm really turning the intensity up on these HIIT sessions. belly is slooooooowly coming off. Hopefully soon, starting to get excited and feel real good in clothes. The lady at the gas station next door asked if I was sick today lol.. because I'm losing I guess.

hopefully I can keep up this intensity.

Yesterdays food and workout

20 min Hiit 250 cal
150 Twists w 40#
Military press 45 55 100 75 55 x 10 10 10 9 10
Smith machine behind head 45 55 95 75 x 10 9 8 8
side raises Drop set 3 sets of 10 5 x 10 10
Rear Delt 70 60 50 40 30 20 10 x 15 15 15 15 15 15 15
20 Min Hiit 230

-480 Cal Hiit

scoop or pro
scoop of greens
fiber
creatine
fat burner
8oz ground veal
oven roasted chicken subway salad spinach, lettuce, cheese, chipotle
chipotle
1 egg
casein protein
whipping cream

Cal 1505
Pro 135
Fat 75
Car 34

[exwhyzee]

I GOT THE JOB!!!!! wooohoooo man I really needed it. I'm working right now for my families business and it's very slow so this came at the best time. Plus with a second child on the way in June.. I'm feeling very blessed!

Yesterdays workout and food

25 min Hiit -300
DB Press 40 50 x10 75 70 60 x 8 8 8
Incline 20 25 x 10 45 40 x 8 8
Rope Ext 70 60 x 10 60 50 x 10 10 (2sets)
Overhead Rope 60 50 x 10 3020x 10 8 3020x8 6
Butterfly 60 70 x 10 120 110 x 10 10 120 110 x 8 6
Close grip smith 95 x 10 105x10 115x9
25 Min Hiit - 290 Cal
Dips 16 10 8

Total - 590 Cal

scoop of pro
scoop of greens
fat burner
creatine
fiber
casein
8oz ny strip
3 pieces of bacon
3 eggs
chicken breast
1/4c cheese
1tbsp mayo

Cal 1559
Pro 161
Fat 82
Car 26

[yabbyshmabby]

Hey Man! Congrats on the new job and especially the new addition to the family! Keep up the good work.

[exwhyzee]

Thank you!!

well here we are guy another weigh in........ 172!!! man I'm feeling really good. Belly is STILL HANGING ON. 160's here I come I guess and I'm thinking this HIIT is working great plus Im still upping the intensity during my workouts... sweating like a pig. I'm literally drenched when I walkout. I think the fat burner helps w some energy..or mentally.

Workout and food

Deadlift 95 105 115 x 8 12 8
Press 50 x 8 8 20 20
Ext 70 90 x 10 10
90 70 50 x 16 16 16
70 50 30 x 16 16 16
50 30 10 x 16 16 16
Curl 3 sets of 50 30 10 x 16 16 16
Calf Raises 3 sets of 90 70 50 x 20 20 20

Scoop of pro
scoop of greens
fiber
fat burner
creatine
8oz Veal
4 grilled chicken strips
extreme sausage no bun
2 slices of cheese
1 tbsp mayo

Cal 1583
Pro 142
Fat 104
Carb 28

[exwhyzee]

Sup guys this new job has had me slammed, and it didn't help my internet has been shut off lol. I am turning it back on this weekend so hopefully I can start posting again. It's been really hard to workout in the evening. I'm trying to get my body used to it but I'm just so tired in the evening. With my current schedule I can workout during the day Fri-Sun then the rest in the evening.

So I'm hovering around 165 and super happy about that, hopefully it will stick. Im doing 2x 20 min HIIT sessions and still following the Kris Gethen program. I just recently dropped my calories again to about 1300, remember im 5'6/5'7. I feel ok haven't been TOO hungry. I'm beginning to see SLIGHT 6 pack lol. I'll post pictures soon, maybe take some this weekend. Some of my friends have been asking if I'm sick, I guess thats a compliment. lol

I have went very simple on my meals I eat about 4-6 eggs and the rest of the meal consists of beef or chicken. That's it.

Here is today's workout

20 Min HIIT - 250 Cal
150 twists w 30#
Squats - Bar only x 50 40 30 20
Leg Curl - 50 x 20
Ext 70 x20
Leg Curl 50 x 20 20
Let Ext 70 x 20 20
10 min HIIT -150 Cal

-400 cal

Food

scoop of pro
scoop of greens
creatine
fat burner
fiber
6-10 oz beef 500 cal
4-6 eggs 500 cal
1/4c roasted garlic sauce 100 cal

this is a rough because I haven't eaten yet!! wooowoooo SOO CLOSE!!

[exwhyzee]

Got my internet back up. Had a couple carb up cheat days that involved pizza chicken fried steak and ice cream lol that was sunday (mothers day and monday) I hit the gym sunday and took off monday. I was in the gym tuesday and today again. feel a little bloated but hopefully it will help me continue losing. Still have some belly. here is what todays workout looked like and here is a new picture!!

squats 2 sets of 10 50#
300 bb twists
leg press 45x10 90x20 80x10 70x10
hack squat 45x30 45x30

[exwhyzee]

sup guys good workout not gonna weigh in till next week. feel ok kinda week. pushing on leg day killed my calves are killing me too but i think my legs are starting to tone up. Starting to have some lose skin in places, like side of chest, on stomach a little bit. i think the side twists are helping build muscle and tighten it up a bit.

todays workout and food

45 min stairmaster - 450 cal
150 twists w 45lb BB
superset straight arm pullover 35 40 45 x 101010
bench 50 60 70 x 8 8 6
superset Incline fly 25 20 15 x 101010
bent over bb row 25 35 45 x 101010
superset cable cross 30 30 40 x 101010
Row 60x101010
chin ups 9 8
dips 10 10

scoop of pro
scoop of greens
creatine
fiber
fat burner
whipping cream
margarine
4 eggs
1 italian sausage
1 chicken sausage
2 slices of cheese
parmesan garlic sauce

1350 cal

[exwhyzee]

rested yesterday. gym opened late this am but I decided on not just waiting around here is todays workout and yesterdays food lol

ran 2 miles
20 min HIIT -250 cal
150 BB twists
superset preacher curls 5 10 15/5 (dropset) x 10 10 1010
dips 10 10 10 15
superset close grip 15 15 15/5(dropset) x 10 10 1010
Rope pull down 70 60 5040 (dropset) x 10101010
superset reverse cable curls 40 x 10 10 10
Vtricet pull down 70 60 50 x 101010
hammer curl 15 10 10 x 10 10 10
BB curl Bar 10 5 x 10 10 10

had an angus burger no bun
grilled chicken club no bun
4oz chicken
cheesy garlic pasta sauce
small chicken salad w ranch

13xx cal

[exwhyzee]

sup yall hovering into the 150's pretty much just having a shake and some kind of protein and eggs. I'm almost where i want to be I believe. people arent even recongnizing me.... cant wait to eat more again. I have 19 days left in the muscle pharm challenge and I just finished the kris gethen program so dont know what to do next.. i guess i should keep cutting I still have a little belly fat.. any suggestions on a program?

did the hand held fat reader it said 12% but its probably off iim probably higher

[yabbyshmabby]

HAHA! That's the best when people barely notice you! You've made some mad crazy progress in the last few months man. Keep up the good work!