My First 6 Pack - 1st Keto Attempt.

[AnabolicPathway]

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.

[badgerboy52]

From what ive seen in here, a lot of people use if with keto and see success

[yabbyshmabby]

Good luck bro! Stay motivated.

[AnabolicPathway]

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.

[Javilionaire]

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.

[BigDakota]

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.

[AnabolicPathway]

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?

[AnabolicPathway]

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

[AnabolicPathway]

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

[AnabolicPathway]

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

[AnabolicPathway]

Day 4
_________________________

No training today. Food was not great today. ended up drinking rum... too much. didnt track macro's. Definatly a bad day.

[AnabolicPathway]

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.

[AnabolicPathway]

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.

__________________________________________________ _______

[AnabolicPathway]

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.

[AnabolicPathway]

heres a few pics from tonight

[AnabolicPathway]

few more

[Brakh]

Looking good man, keep it up!

[AnabolicPathway]

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.

[AnabolicPathway]

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.

[AnabolicPathway]

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
________________________________

[exwhyzee]

yeah bro it's tough keep it up everyday it will get easier to resist!