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  1. #1
    Registered User AnabolicPathway's Avatar
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    My First 6 Pack - 1st Keto Attempt.

    hey everyone. So Ive read about Keto, tried the diet for almost 2 weeks. Loved it, but i ended up stopping and the training has been pretty lazy TBH.
    But not anymore. Im sick of my excuses, so starting today Im keeping a log to keep myself accountable. Half the reason is that im just comming back from stress fractures on both my shins, and I was limited to certain areas of fitness.

    Im studying my cert III and cert IV in fitness atm, and what kind of personal trainer would I be if I was looking as flabby as I am now??

    My goal right now is a 6 pack. Im not too stressed about weight and numbers on the scale, the mirror is my motivation. ive never had a 6 pack, even at my most fit during infantry training.
    Nothing is going to stop me this time.

    Log will include diet, training and any other bits of info and articles I find useful.

    But before I get started tomorro, I have a few questions for all the pros out there.

    For training, Im not sure the best way to go about it. Thinking about either GST or a 5x5 setup. any suggestions?
    Cardio will be daily.

    And also, intermittant fasting. What are peoples thoughts on this during keto? yay or nay?

    Vitals are:
    185cm
    BF~20% ---not sure though
    195lbs

    will be sitting on about 2000cal.
    160 pro
    151fat
    Usually have about 10g incidental carbs, not including fibrous.


    A typical day for me was

    3 Large eggs
    2 bacon rashers
    40g tasty cheese
    3 TBS Oilive oil

    780 cal

    Tuna salad (Lettuce spinach capsicum 2 cans tuna)
    5 TBS ranch dressing

    520 cal

    6oz Chicken breast
    3TBS Olive oil
    2 cups brocolli
    2scoops Protein

    790cal

    Brings me to 2090 cal at
    162g fat
    155g pro


    Everyday I smash down 4LT water.

    thats it for my intro. Dont be shy to keep comming around and keep me honest. thanks for reading.
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  2. #2
    Registered User badgerboy52's Avatar
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    From what ive seen in here, a lot of people use if with keto and see success
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  3. #3
    Registered User yabbyshmabby's Avatar
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    Good luck bro! Stay motivated.
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  4. #4
    Registered User AnabolicPathway's Avatar
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    Day 1.

    Weights are a light day today. Went heavy on monday. Havent logged monday yet will put that down after Thursdays workout.

    Workout 2- Thursday
    Squats:
    5x50KG 5x65KG 5x77 5x77

    Incline Bench:
    5x40KG 5x50kg 5x60KG 5x65KG

    Deadlift:
    5x85KG 5x100KG 5x120KG 5x135KG

    BB Standing Shoulder Press:
    5x35KG 5x40KG 5x45KG 5x50KG

    Abs - Window Wipers
    3x12
    6KG Medicine ball crunches
    3x12


    Workout 1 - Tuesday

    Squats:
    5x90KG 5x90KG 5x90KG 5x90KG 5x90KG

    BB Row:
    5x80KG 5x70KG 5x70KG 5x70KG 5x70KG

    BB Bench:
    missed out on this, Gym was chock a block. Waited 20mins for these two blokes to finish some retarted superset on the bench, the someone sniped it before I got to it. :@
    __________________________________________________ _________________________________________

    Meals today:

    Beef Patties x 2
    2 Rashers bacon
    60g tasty cheese
    20g ranch dressing
    3TBS olive oil

    1207 cal

    6oz chicken breast
    1cup Broccoli
    1TBS olive oil
    2 Scoops Protien

    636 cal

    30g Almonds

    224 cal
    ____________________________________

    Tried this IF today. Didnt end up eating till around 1430. Didnt find myself too hungry throughout the day. Though I felt really drained after my workout. It wasnt that heavy, so I think it has something to do with starting Keto and IF together. Brought some new pre workout today. HemoRage. I Rate It. Good pump and a clear head.
    __________________________________________________ _____________________

    Tomoro is just a cardio day, will probably end up going twice. 20 min HIIT on the bike in the morning is one of my fave things, then will go for a 5km row in the arvo.
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  5. #5
    Registered User Javilionaire's Avatar
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    Wohoo, finally someone who's using KG! Now I don't have to convert from lbs to kg every time I look at a weight. Where are you from by the way?

    I've been told not to do HIIT because doing so makes it a lot more likely for your body to eat your muscle for fuel. The people on these forums have recommended LISS, which includes not raising your HR over 120 BPM for around 20-25mins.

    Good luck man. I'm on my 4th day today and it takes motivation, but you've got some there because of your job.
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  6. #6
    Registered User BigDakota's Avatar
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    I loved hemo rage. how many sugars are in that? i remember it being very sweet. Goodluck on your diet man, you might want to have some fats in your system during the day while adapting to keto, i know i was a damn mess during the first 2 weeks even with snacking on almonds and coconut oil. but everyone is different.
    "Yes, there is icing on the cake, but the icing on the cake is the cake itself"

    Motivation for the day

    http://forum.bodybuilding.com/showthread.php?t=142518611
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  7. #7
    Registered User AnabolicPathway's Avatar
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    Originally Posted by Javilionaire View Post
    Wohoo, finally someone who's using KG! Now I don't have to convert from lbs to kg every time I look at a weight. Where are you from by the way?

    I've been told not to do HIIT because doing so makes it a lot more likely for your body to eat your muscle for fuel. The people on these forums have recommended LISS, which includes not raising your HR over 120 BPM for around 20-25mins.

    Good luck man. I'm on my 4th day today and it takes motivation, but you've got some there because of your job.

    yeah mate how frustrating is it always converting from lbs? I had no idea HIIT on keto was a bad thing. Just read up on it and it seems like thats the general concensus. Thats ok, makes my training easier.
    Im from Aus by the way, how about yourself?
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  8. #8
    Registered User AnabolicPathway's Avatar
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    Originally Posted by BigDakota View Post
    I loved hemo rage. how many sugars are in that? i remember it being very sweet. Goodluck on your diet man, you might want to have some fats in your system during the day while adapting to keto, i know i was a damn mess during the first 2 weeks even with snacking on almonds and coconut oil. but everyone is different.
    I think its about 10g per scoop
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  9. #9
    Registered User AnabolicPathway's Avatar
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    Originally Posted by BigDakota View Post
    I loved hemo rage. how many sugars are in that? i remember it being very sweet. Goodluck on your diet man, you might want to have some fats in your system during the day while adapting to keto, i know i was a damn mess during the first 2 weeks even with snacking on almonds and coconut oil. but everyone is different.
    I think its about 10g per scoop

    __________________________________________________ __________________________

    Day 2
    Workout today went like this

    Morning:

    20min interval sprints on the bike.
    2 min warm up.
    30 sec sprinting on/off for 8 min
    30sec on/1min off for 8 min
    2 min cooldown.


    Arvo:
    35 chin ups
    100 pushups
    5km row - 23min


    __________________________________________________ _____________

    fat- 157
    pro-153
    carb-15

    @ 2066 cal
    Last edited by AnabolicPathway; 03-23-2012 at 05:02 PM.
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  10. #10
    Registered User AnabolicPathway's Avatar
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    DAY 3
    __________________________________________________ ____

    Just got back from the gym, was a medium weight sesh. Not my heviest day, thats monday. But today felt great! lots of energy and felt strong. only negative was the bench press. was a little lighter than I would have liked, but thats ok. This training schedule is all about linear progression so theres plenty of time to ramp up the weight.

    __________________________________________________ ____________________________________

    Squats:
    5x50
    5x65
    5x77.5
    5x90
    3x105
    8x77.5

    Bench:
    5x32.5
    5x40
    5x50
    5x55
    5x70 - This was ment to be a set of 3, but I felt like that wasnt enough.
    8x50

    BB Row: - row performed at 90 degrees to floor
    5x37.5
    5x45
    5x55
    5x65
    3x75
    8x55

    Supplemented with:

    Dips:
    8xBW
    8x10
    8x15
    8x20

    BB Curl:
    8x32.5
    8x 37.5
    7x42.5 - Struggled to get the 7th, couldnt make the 8th rep.

    Tricep push down:
    8x52 - Has been a while since ive done these, and this was more of a guide weight too see how much I could handle, hench the 20kg jump between sets
    8x73
    8x79
    __________________________________________________ _____________

    Cardio:
    10 min walk to the gym
    10 min incline treadmil after workout
    10min walk back from the gym.
    __________________________________________________ ______________

    Weighed in today also. Im going to make it a regular thing on the last workout of the week.

    190lbs
    86.8kg

    Im going to try nd get some pictures up soon too. see what BF% you all think I am.
    __________________________________________________ _____________________
    macros
    151g fat
    152g pro
    10g carb
    1995 cal
    Last edited by AnabolicPathway; 03-24-2012 at 05:31 AM.
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  11. #11
    Registered User AnabolicPathway's Avatar
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    Day 4
    _________________________

    No training today. Food was not great today. ended up drinking rum... too much. didnt track macro's. Definatly a bad day.
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  12. #12
    Registered User AnabolicPathway's Avatar
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    Day 5
    __________________________

    Monday. Heavy day today. Training felt great. I ended up putting more weight on the bar than I had planned, but whatever, not a biggie.weight has to get bigger some time.

    Squat:
    5x55
    5x65
    5x80
    5x95
    5x105

    Bench:
    5x40
    5x45
    5x55
    5x65
    5x75

    BB Row:
    5x40
    5x50
    5x60
    5x70
    5x80

    ________________________________________________

    Food is back on track today. Still have 500 cals left tonight, just finished a chicken and spinach salad. was tops.
    ________________________________________________

    No weights tomorro, but will get a few cardio sessions in, and some abs too.
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  13. #13
    Registered User AnabolicPathway's Avatar
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    Day 6
    __________________________________________________ __________

    Nothing much to report today, hit the bike for 20 mins, nothing too intense. I hate walking into the gym and not lifting though.

    Finished an assessment today on exercise application. Was long and drawn out. But its done now, only 4 assessments left then my work experience left to go before I start my cert4 in fitness.

    __________________________________________________ _________

    Food:

    200g Salami
    60g tasty cheese
    1 chorizo sausage

    200g chicken breast
    60g spinach and rocket
    5TBS olive oil

    20g Whey protein.

    Added up to 2152 cals, slightly over my daily intake.
    Macros at: 179g fat
    127g Protein
    7g carbs
    Need more protein and less fat. Bit too much olive oil, got carried away cooking hahaha. might have another shake just too sure up my protein.
    __________________________________________________ _______

    Tomorro is Squats deadlifts and incline bench. Looking forward to the deads, my fave exercise.

    __________________________________________________ _______
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  14. #14
    Registered User AnabolicPathway's Avatar
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    Day 7.
    _______

    One week down. Weighed in today at 86.2kg. thats 189lbs for all the yanks out there. Thats a 6lb drop. Not a bad effort I think, and definatly motivating to see the scale move down. My weights dont seem to be affected. Water weight, I know. Good feeling though. Still feeling strong, no brain fog, as far as physiological symptoms go I dont even notice the switch in body fuels to ketosis.

    Took heaps of photos of some great food, but the Camera decided it wanted to **** itself, so I'll have to snap some with my phone instead. Will hopefully have some up soon.

    The IF is a new concept to me. I have been really strict about meal timings and getting 6 squares in a day. If I missed a meal or I was half an hour late I would get angry and anxious, it was crap. I feel, i guess relieved is the best word, now that food has become more of an enjoyment as opposed to a chore. Its also helped to alter my perception of what others eat. Im a little less judgemental when I see blokes rock up to work with hungry jacks or maccas now. Each to their own.

    __________________________________________________ ____________________________________
    Training:

    Squats- 5x55KG
    5x65KG
    5x80KG
    5x80KG

    Incline Bench -5x45KG
    5x55KG
    5x65KG
    5x75KG

    DeadLifts - 5x90KG
    5x105KG
    5x120KG
    5x140KG

    BB Shoulder Press - 5x35KG
    5x40KG
    5x45KG
    5x50KG
    3x55KG

    WIndow wipers - 3x12
    Medicine Ball situps 3x12x6KG


    I added in an extra set of shoulder press. I was just interested to see how much I had left in the tank.
    Everything felt great. I cant wait to work my way up to a 170kg DL. My PR currently is 165. not sure how I'll go being on a cut, and that this particular lift is ~ 7 weeks away.
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  15. #15
    Registered User AnabolicPathway's Avatar
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    heres a few pics from tonight
    Attached Images
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  16. #16
    Registered User AnabolicPathway's Avatar
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    few more
    Attached Images
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  17. #17
    Registered User Brakh's Avatar
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    Looking good man, keep it up!
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  18. #18
    Registered User AnabolicPathway's Avatar
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    its been a busy week, moving houses and all. havent had a chance to log anything, but i did record everything. ill log all my workouts from the previous few days, then ill start logging everything properly again, now that I have some time.
    __________________________________________________ ___
    Light- Wednesday
    Squats:
    5x55
    5x65
    5x80
    5x95
    5x105

    bench:
    5x40
    5x45
    5x55
    5x65
    5x75

    Row:
    5x40
    5x50
    5x60
    5x70
    5x80
    ___________________________
    Meduim day - friday
    Squat:
    5x55
    5x65
    5x80
    5x95
    3x110
    8x80

    Bench

    5x35
    5x45
    5x55
    5x60
    5x70
    4x80
    8x60

    Row:
    5x40
    5x45
    5x50
    5x60
    3x70
    8x55

    CHin ups
    5xBW
    5x5
    5x7.5
    5x10
    3x15
    8x7.5

    Dips
    8x10
    8x20
    7x30

    overhead extension:
    8x15
    8x25
    8x25
    __________________________________________________ ______________
    Heavy day
    Squat:
    5x55
    5x67.5
    5x80
    5x95
    5x110

    Bench
    5x40
    5x50
    5x60
    5x70
    5x80

    Row:
    5x40
    5x50
    5x60
    5x70
    5x80
    __________________________________________________ ___
    the weekend was horrible for nutrition. not even gunna talk much about it, but im back in ketosis now. put on 1kg from the weekends poor effort. Was at 87.6kg on monday.

    Will log training and nutrtion from today and get back on track.
    __________________________________________________ __


    My new place is a 5 min walk from genesis, might swing by an see if I can pick up some work experience. nice and close to home.
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  19. #19
    Registered User AnabolicPathway's Avatar
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    Day 15.
    _____________________________
    Macros are back on track. Made one of the pizzas I saw in the keto meals section, turned out a treat.

    80gm Almonds
    1/4 HomeMade keto Pizza
    7oz wings
    50g protein powder.

    1984cals
    143g fat
    31g carbs
    144pro

    Carbs are a bit high today.
    __________________________

    Light Day

    Squat
    5x55
    5x70
    5x82.5
    5x82.5

    Incline bench
    5x42.5
    5x52.5
    5x62.5
    5x70

    Deadlift
    5x90
    5x110
    5x125
    5x145

    Military Press
    5x20
    5x35
    5x40
    4x50
    4x45

    ___________________________________

    Tomorrow is ment to be a rest day, but the gym is closed on good friday so I might go tomorrow, then I wont get back in until tuesday, gyms closed monday too. 4 days no training, over easter.... jeez thats gunna be tough! Especially when its my girlfriends birthday on easter and her love of chocolate. tempting to eat soo much chocy. Lets see how that goes.
    ___________________________________


    Also, any ideas on what bodyfat I am, based on the photos ive already uploaded? Any input would be appreciated. Cheers.
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  20. #20
    Registered User AnabolicPathway's Avatar
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    Didnt end up training on the friday, and food choices were poor on the weekend. Had a few drinks, lots of carbs and pretty much did nothing all weekend. Got back in the gym on moday though and felt great.
    I guess its more mentally draining than physically when I drop weight. Limitations and cravings, as well as boredom, drive me back to the foods I shouldnt be eating. Its a pain in the ass, because I know im doing it to myself. I think Im going to go through the cupboard tonight and get rid off all the chocolates and lollies my girlfriend has been hoarding. They slowly trickle into my diet, and as the saying goes "Out of sight, out of mind".

    I guess the big question I have to ask myself is, How bad do i want it?




    ________________________________________
    Monday

    Squat
    5x55
    5x70
    5x82.5
    5x100
    5x112.5

    Bench
    5x40
    5x50
    5x60
    5x70
    5x80

    BB Row

    5x40
    5x50
    5x60
    5x70
    5x80

    Nutrition:

    2087 Cal
    136g FAT
    111g CHO
    155g PRO

    _______________________________________

    Tuesday

    5km Row.
    50 Chin ups
    100 pushups

    1966 Cals
    151g FAT
    4g CHO
    149g PRO

    ______________________________________

    Wednesday.

    TRAINING

    Squat
    5x60
    5x75
    5x85
    5x85

    Incline bench
    5x45
    5x60
    5x70
    5x75

    Deadlift
    5x90
    5x110
    5x130
    5x145

    BB Shoulder Press
    5x40
    5x45
    5x50
    5x55

    Nutrition

    2177 Cals
    143g FAT
    63g CHO
    145g PRO
    ________________________________
    Last edited by AnabolicPathway; 04-11-2012 at 03:45 AM.
    My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
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  21. #21
    Registered User exwhyzee's Avatar
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    yeah bro it's tough keep it up everyday it will get easier to resist!
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    --------------------
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    Follow my current Transformation!! or let me know about yours

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