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?
BF~20% ---not sure though
will be sitting on about 2000cal.
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
Tuna salad (Lettuce spinach capsicum 2 cans tuna)
5 TBS ranch dressing
6oz Chicken breast
3TBS Olive oil
2 cups brocolli
Brings me to 2090 cal at
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.
03-21-2012, 03:07 AM #1
My First 6 Pack - 1st Keto Attempt.
03-21-2012, 04:05 AM #2
03-21-2012, 04:55 AM #3
- Join Date: Mar 2010
- Location: Ohio, United States
- Age: 36
- Stats: 5'11", 183 lbs
- Posts: 607
- Rep Power: 90
03-22-2012, 01:59 AM #4
Weights are a light day today. Went heavy on monday. Havent logged monday yet will put that down after Thursdays workout.
Workout 2- Thursday
5x50KG 5x65KG 5x77 5x77
5x40KG 5x50kg 5x60KG 5x65KG
5x85KG 5x100KG 5x120KG 5x135KG
BB Standing Shoulder Press:
5x35KG 5x40KG 5x45KG 5x50KG
Abs - Window Wipers
6KG Medicine ball crunches
Workout 1 - Tuesday
5x90KG 5x90KG 5x90KG 5x90KG 5x90KG
5x80KG 5x70KG 5x70KG 5x70KG 5x70KG
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. :@
Beef Patties x 2
2 Rashers bacon
60g tasty cheese
20g ranch dressing
3TBS olive oil
6oz chicken breast
1TBS olive oil
2 Scoops Protien
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
03-22-2012, 04:48 AM #5
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.
03-22-2012, 07:29 AM #6
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
03-23-2012, 02:59 AM #7My 6 pack log----http://forum.bodybuilding.com/showthread.php?t=143325963&p=851840693#post851840693
03-23-2012, 03:02 AM #8
03-23-2012, 03:05 AM #9
Workout today went like this
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.
35 chin ups
5km row - 23min
@ 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
03-23-2012, 09:07 PM #10
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.
5x70 - This was ment to be a set of 3, but I felt like that wasnt enough.
BB Row: - row performed at 90 degrees to floor
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
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.
Im going to try nd get some pictures up soon too. see what BF% you all think I am.
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
03-26-2012, 01:51 AM #11
03-26-2012, 02:14 AM #12
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.
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
03-27-2012, 02:13 AM #13
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.
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
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
03-28-2012, 04:05 AM #14
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.
Incline Bench -5x45KG
DeadLifts - 5x90KG
BB Shoulder Press - 5x35KG
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
03-28-2012, 05:15 AM #15
03-28-2012, 05:21 AM #16
03-29-2012, 05:09 PM #17
04-03-2012, 05:07 PM #18
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.
Meduim day - friday
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
04-04-2012, 03:11 AM #19
Macros are back on track. Made one of the pizzas I saw in the keto meals section, turned out a treat.
1/4 HomeMade keto Pizza
50g protein powder.
Carbs are a bit high today.
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
04-11-2012, 03:38 AM #20
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?
50 Chin ups
BB Shoulder Press
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
04-11-2012, 10:53 AM #21
- Join Date: Apr 2006
- Location: Cerritos, California, United States
- Age: 32
- Stats: 5'6", 155 lbs
- Posts: 247
- Rep Power: 194
yeah bro it's tough keep it up everyday it will get easier to resist!GOAL is to be the best I have ever been in my life. Lose Fat Gain Muscle!.
Follow my current Transformation!! or let me know about yours
http://forum.bodybuilding.com/showthread.php?t=142832321 - First Log Finished!!
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