jcpryor3 - My Ketogenic Lifestyle has begun!

[Cowmustard]

hey bro, subbing in!!

on your question about cycling, I am a big fan!!! Not saying it is nessicary or even better, but it just works for me.

[jcpryor3]

hey bro, subbing in!!

on your question about cycling, I am a big fan!!! Not saying it is nessicary or even better, but it just works for me.

What has your experience been with cycling?

[jcpryor3]

Today turned into a busy day. Planned on resting but some last minute things came up. For that reason, I ate boring stuff today. Luckily today was a rest day in the gym though. I wouldn't have gone.

Tomorrow is my chest and tri workout. Can't wait. Hopefully I don't feel weak tomorrow. I'll also be measuring bf % tomorrow. Hoping I see a change. If not, I won't worry. Today completes week 1 of Keto. Excited about what the future has in store for me. But for now, I'm focusing on mastering the moment! Tomorrow is not a reality, yet! Only today is a reality! Thought I'd share that with you all. Let's all learn to master the "MOMENT!" Whether it be in the gym, spending time with your family, gaming, or relaxing. Master that moment.

On to the boring stuff now:

Breakfast, Lunch, Dinner
6oz. Chicken breast
6 eggs
2tban evoo

Ate the same thing for breakfast, lunch and dinner. Didn't have much time to experiment today so I had mom whip up these meals. She's a great help! (:

Daily total - 2,565 cals.

In the future, I plan on substituting the evoo with hidden valley ranch. I hear lots of talk about "ranch," so I think I'll give it a try. Don't get me wrong, I love ranch, just never had it on my eggs, cb, or broccoli and stuff. Gonna try it and report back to you all. I think that's it for now. Oh wait, I think I keep getting "brain fogs." I can never seem to remember some of the questions I have when I update my log. Hmmmm, it's kinda frustrating. Hopefully I remember them soon.

[jcpryor3]

Today was amazing! Ended my night with an Empowerment Session at my church.

I did things a little different today. I worked out in the morning instead of the evening. It felt good to get my workout out of the way. I also used ranch like I said I would. It was pretty freaking amazing!

Got a chance to measure my bodyfat. My gym partner took my bf measurements and I took his. Of course, we both did it wrong. It's hard to use calipers! Anyhow, my bf% came out to about 20% with our bad measurements. We decided to talk to one of the trainers to find out if he could measure our bf. He agreed. He used the one of those bf readers that sends a frequency through your body. Came back with 18.3% bf. After that, he decided to find out a little more about what it is we were doing, nutrition wise, workout, and fitness goals. We talked to him for at least a good 30 minutes. Some things he said fit right with me, and other things not so much. It was cool though I guess.

Forgot to log my workout. Will start logging them tomorrow in order to track my progress and strength gains.

Todays breakdown:

Breakfast
6 eggs, scrambled
2 bacons
2tbsn ranch
Total - 780 cals.

Lunch
4oz. chicken breast
1 brat
1 cup veggies
2 bacons
3 eggs, scrambled
2tbsn ranch
Total - 985 cals.

Dinner
6 eggs, scrambled
4oz. chicken breast
2tbsn ranch
Total - 690 cals.

Snacks
3 buffalo wings
Total - 140 cals.

Daily total - 2,595 cals.

Looking forward to tomorrow. I believe I'll be starting a new job! I can't wait! Anyways, I'll be back tomorrow. Have a goodnight, and stay tuned!

[Cowmustard]

What has your experience been with cycling?

basic calorie cycling(read eating like a poor man for three days, then getting a dairy queen trip on the forth) got me down 10 10-13% bf way back when.

[k3n12ock]

I want some wings now, lol.

[jcpryor3]

basic calorie cycling(read eating like a poor man for three days, then getting a dairy queen trip on the forth) got me down 10 10-13% bf way back when.

I'm stuck and have no idea what your talking about. Could you please clarify? The only part I'm understanding is that you got your bf down lol

I want some wings now, lol.

Get your grub on bro! They're Delish with some ranch

[jcpryor3]

Breakfast
6 eggs, scrambled
6oz. chicken breast, chopped & fried
4tbsn. ranch
Total - 895 cals.


Dinner
4oz. chicken breast, chopped & fried
2 brats, chopped & fried
4tbsn. ranch
1 cup veggies
1/3 cup sharp cheddar cheese
Total - 1065 cals.

Snacks
hot n' spicy pork skins
Total - 560

Daily total - 2,520 cals.

Nothing interesting happened today. I went down to find out about the job and the guy I was supposed to be meeting was busy. He told me to call him at 2pm. I gave him a call but he didn't answer, so I left a voicemail. I'm not worried about it though because everything worked out. I have a meeting tomorrow morning that would have conflicted with work if I had to start tomorrow.

On another note, I was unable to make it to the gym today. Well actually I decided to rest today and go tomorrow because my gym partner was going out of town. So tomorrow's gonna be a killer leg workout. Wish me luck.

Planned on going to see the new Twilight but my uncle flaked on me (he was too tired and fell asleep). I don't blame him. I'll probably go see it tomorrow though.

How bout them new zombies? I think they're legit! Finally getting the hang of it. If anyone has ps3, you can add me. Just let me know if you do so.
Username: kirklanking

It's actually my uncles account but that's where I play at, so yeah.

Anyways, that's pretty much it for today. Looking forward to weigh ins on Monday. I'll update tomorrow.

[jcpryor3]

I'm keeping things short today. Did a killer leg workout. It was short but sweet.

Breakfast
4oz. chicken breast, chopped & fried
4 eggs, scrambled
2 bacons
1 brat, chopped & fried
115g broccoli
4tbsn ranch
Total - 1,213 cals.

Lunch
6 eggs scrambled
6oz chicken breast, grilled
4tbsn ranch
Total - 895 cals.

Dinner
1 brat, chopped & fried
2 bacons
2tbsn ranch
1/3 cup sharp cheddar cheese

Daily total - 2,838

As you can see, I ate a little bit too much today. That's okay though, it's good to trick my body every so often.

I have one question for you all. I was wondering what's the best way to build my pec muscles? I want my chest to get a bit bigger. I may be ahead of myself though since I'm cutting right now. What is some of my fellow ketoers thoughts on this? I'm curious.

[Cowmustard]

I have one question for you all. I was wondering what's the best way to build my pec muscles? I want my chest to get a bit bigger. I may be ahead of myself though since I'm cutting right now. What is some of my fellow ketoers thoughts on this? I'm curious.

my best answer for ya is get the big numbers up. I have never seen a guy who could bench in the 300s that didn't have stacked pecs. There is something to be said for the whole 10 rep business and all, but I find (for me) that the best size increases I get come from pure powerlifting increases(talking the big compound lifts like bench, dips, ect for chest).

[Blackjack68]

^^ agreed.
Bench and Incline Bench, heavy. Here's a good article on rep ranges from Lyle Mac. The conclusion is 5-8 reps for maximizing growth.
http://www.bodyrecomposition.com/mus...al-growth.html

[jcpryor3]

my best answer for ya is get the big numbers up. I have never seen a guy who could bench in the 300s that didn't have stacked pecs. There is something to be said for the whole 10 rep business and all, but I find (for me) that the best size increases I get come from pure powerlifting increases(talking the big compound lifts like bench, dips, ect for chest).

Okay cool. I think I'm going to increase the intensity of my workouts. Especially on chest days. It helps that I have a gym partner so I can go hard and have him spot me on those last few reps.

^^ agreed.
Bench and Incline Bench, heavy. Here's a good article on rep ranges from Lyle Mac. The conclusion is 5-8 reps for maximizing growth.
http://www.bodyrecomposition.com/mus...al-growth.html

Very interesting read! Thanks for sharing. I will definitely be making some changes.

[jcpryor3]

Quick update.

Breakfast
4oz. chicken breast
2 bacon
4 eggs, scrambled
4tbsn ranch
1/3 cup sharp cc
1 cup veggies
Total - 1,045 cals.

Lunch
4 eggs, scrambled
6oz. chicken breast
1 brat
1 cup veggies
4tbsn ranch
Total - 1,040 cals.

Dinner
3 eggs, scrambled
2 bacon
Total - 430 cals.

Daily total - 2,515 cals.

----------------------------------------------------

Important Updates

Okay, so here's the deal. I really want to do compound lifts so I can work my whole body. I know that I'm cutting and won't be able to build much muscle. I should still be able to increase my strength correct? Ripptoes Starting Strength is what I want to begin. What are your thoughts? Should I start that and ditch Kris Gethins 12-week daily video trainer? Thoughts and feedback is greatly needed.

Also, I plan on including my short term and long term goals when I update from this point forward. Looking forward to continuing this journey with all of you.

Weigh ins are on Monday. I can't wait. I will report back to you all. Tuesday will be my 2nd full week of keto. Slow and steady wins the race. I won't be taking bf measurements this week, but the following week. Every other week is when I'll take bf measurements. I'll also be taking progress photos.

Okay people, I said this was supposed to be short but I couldn't help myself. Have a good night and please stay tuned!

[Blackjack68]

Starting Strength is a solid, proven program. Absolutely give it a try. It should give you a solid foundation to build on for the rest of your life.

Being fairly new and having some excess bodyfat, you will be able to put on a little mass and strength while cutting fat. That's still a hotly debated topic, but here is a study that proved it.
http://forum.bodybuilding.com/attach...1&d=1310193169

Cliffs:
Athletes (Off Season and overweight, but Well Trained, "Elite" Athletes) were divided into two groups

Group 1 = Slow Rate (SR)
Group 2 = Fast Rate (FR)

Each group did their usual sports practices plus 4x resistance training sessions weekly for 12 weeks.

SR ate at a 19% energy deficit
FR ate at a 30% energy deficit
Daily Protein Intake was at around .7g per pound of bodyweight.
Daily Fat Intake was at around 20% of total intake

At the end:
SR lost about .7%/wk while gaining 2.1% LBM over the 12 weeks, and increasing performance.
FR lost about 1.0%/wk (short of the 1.4% goal) while maintaining the same LBM and performance.

Translated with rough figures (if I didn't screw up the math):
In one month:
A 200 lb person can lose about 5.5 pounds of fat while putting on almost 3/4 of a pound (.7) of lbm by aiming for a 19% energy deficit.
The same person can lose 8 lbs of fat in a month without losing any lbm by aiming for a 30% energy deficit.

[jcpryor3]

Starting Strength is a solid, proven program. Absolutely give it a try. It should give you a solid foundation to build on for the rest of your life.

Being fairly new and having some excess bodyfat, you will be able to put on a little mass and strength while cutting fat. That's still a hotly debated topic, but here is a study that proved it.
http://forum.bodybuilding.com/attach...1&d=1310193169

Cliffs:
Athletes (Off Season and overweight, but Well Trained, "Elite" Athletes) were divided into two groups

Group 1 = Slow Rate (SR)
Group 2 = Fast Rate (FR)

Each group did their usual sports practices plus 4x resistance training sessions weekly for 12 weeks.

SR ate at a 19% energy deficit
FR ate at a 30% energy deficit
Daily Protein Intake was at around .7g per pound of bodyweight.
Daily Fat Intake was at around 20% of total intake

At the end:
SR lost about .7%/wk while gaining 2.1% LBM over the 12 weeks, and increasing performance.
FR lost about 1.0%/wk (short of the 1.4% goal) while maintaining the same LBM and performance.

Translated with rough figures (if I didn't screw up the math):
In one month:
A 200 lb person can lose about 5.5 pounds of fat while putting on almost 3/4 of a pound (.7) of lbm by aiming for a 19% energy deficit.
The same person can lose 8 lbs of fat in a month without losing any lbm by aiming for a 30% energy deficit.

That's great information! Didn't get a chance to read it all. I'm sleepy and going to bed right now lol I'll def. read it tomorrow though.

As far as starting strength, I think I'll start that on Monday. Have to do some more research on it first. If not this week, then next Monday for sure. If I have any questions, hopefully you could be able to answer them for me. Really quick, I just want to make sure this is the correct thread to get all the info I need about Starting Strength. Is this the correct thread?:
http://forum.bodybuilding.com/showth...hp?t=131379243

or this one:
http://forum.bodybuilding.com/showthread.php?t=998224

Thanks again!

[Blackjack68]

use the first link - http://forum.bodybuilding.com/showth...hp?t=131379243
Others in the "workout programs" and "excercises" subforums will be more help for Starting Strength specific stuff than I will. SS has lots of fans/users.

Also, when you've got some free surfing time, you might go to youtube and search "Rippetoe". There are a lot of great vids of Mark Rippetoe himself coaching and talking about SS and it's specific excercises.

[jcpryor3]

use the first link - http://forum.bodybuilding.com/showth...hp?t=131379243
Others in the "workout programs" and "excercises" subforums will be more help for Starting Strength specific stuff than I will. SS has lots of fans/users.

Also, when you've got some free surfing time, you might go to youtube and search "Rippetoe". There are a lot of great vids of Mark Rippetoe himself coaching and talking about SS and it's specific excercises.

Alright, will do! Gonna do tons of research today. Hopefully I can start tomorrow.

[Cowmustard]

use the first link - http://forum.bodybuilding.com/showth...hp?t=131379243
Others in the "workout programs" and "excercises" subforums will be more help for Starting Strength specific stuff than I will. SS has lots of fans/users.

Also, when you've got some free surfing time, you might go to youtube and search "Rippetoe". There are a lot of great vids of Mark Rippetoe himself coaching and talking about SS and it's specific excercises.

dude, i ran SS after a year of doing the fad magazine routines. My squat went through the roof, deadlift doubled, and added like 30ish lbs to my bench. Suck the ever living out of SS bro!!!!

what I used to start it http://forum.bodybuilding.com/showth...g+strength+faq

and some other fun links
http://forum.bodybuilding.com/showth...hp?t=127386773

[jcpryor3]

dude, i ran SS after a year of doing the fad magazine routines. My squat went through the roof, deadlift doubled, and added like 30ish lbs to my bench. Suck the ever living out of SS bro!!!!

what I used to start it http://forum.bodybuilding.com/showth...g+strength+faq

and some other fun links
http://forum.bodybuilding.com/showth...hp?t=127386773

What do you think it was about the program that caused the strength gains? I'm trying to convince my gym partner that we should do SS. However, since we're on a cut, and since Kris Gethin's program is designed for building muscle and burning fat at the same time, he's convinced that the program we're doing now is best. He wants to finish it and then do SS. So his main focus is to get down to 10% bf, as is mine. I'm kinda having mixed emotions now. I would love to begin SS tomorrow, but I think I'm gonna finish the last 5 weeks of Gethin's program. Hopefully it goes by fast...

Gonna check those links out asap!

[jcpryor3]

Okay, I'm pretty excited! It's late right now and I'm sleepy as ever, but I couldn't help but update. Tomorrow is weigh-ins. I'll give you all an update on how much I weigh (I kinda have an idea ), along with some progress photos. Another thing I'm excited about is this potential job. I have to make a phone call tomorrow morning to see what my next steps are if the job is mine. Praying, praying, and praying some more that it's mine!

Food Item Calories F P C

Breakfast
4 eggs, scrambled 280 20 24 0
2 bacons 220 18 10 0
1 brat 260 22 13 2
4tbsn ranch 280 28 2 4
1/3 cup sharp cc 110 9 7 1
1 cup veggies 110 9 7 1
Total - 1,175 cals.

Lunch
6 eggs, scrambled 420 30 36 0
6oz. cb 195 4.5 39 0
4tbsn ranch 280 28 2 4
Total - 895 cals.

Dinner
Hot N' Spicy Pork Skins 400 25 35 0
Total - 400 cals.

Daily total - 2,470 cals.

That's it for now. I'll update tomorrow. I'll also put up my goals tomorrow. See ya tomorrow!

[Cowmustard]

What do you think it was about the program that caused the strength gains? I'm trying to convince my gym partner that we should do SS. However, since we're on a cut, and since Kris Gethin's program is designed for building muscle and burning fat at the same time, he's convinced that the program we're doing now is best. He wants to finish it and then do SS. So his main focus is to get down to 10% bf, as is mine. I'm kinda having mixed emotions now. I would love to begin SS tomorrow, but I think I'm gonna finish the last 5 weeks of Gethin's program. Hopefully it goes by fast...

Gonna check those links out asap!

Man, every program is going to tell you it builds muscle burns fat.... Especially if you buy that persons supps to do the program with! However, if this were true, why isn't everyone in the gym a lean swole mofo? Lol

1 the best program is always the one that you can stick to and get "positive" results. So if the Kris routine is doing what you want it to, go for it bro!!!

2. With all that said however, if I could go back in time 5-6 yrs when I got serious about weights with what i know now(I was 300lbs and eager to get a 6pack) I would run SS on a slow bulk then cut down. Starting gains sadly only happen once and I was unaware to the greatness of SS and wasted it.

Just my 2 cents to maul over bro, don't sweat it too much either way as long as you are making progress.

[jcpryor3]

Man, every program is going to tell you it builds muscle burns fat.... Especially if you buy that persons supps to do the program with! However, if this were true, why isn't everyone in the gym a lean swole mofo? Lol

1 the best program is always the one that you can stick to and get "positive" results. So if the Kris routine is doing what you want it to, go for it bro!!!

2. With all that said however, if I could go back in time 5-6 yrs when I got serious about weights with what i know now(I was 300lbs and eager to get a 6pack) I would run SS on a slow bulk then cut down. Starting gains sadly only happen once and I was unaware to the greatness of SS and wasted it.

Just my 2 cents to maul over bro, don't sweat it too much either way as long as you are making progress.

Yeah your right about that. I'd be exactly where I wanna be if that was the case.

So I guess I'll finish Gethin's program. There's 5 weeks left. That should be a good amount of time to shed a little bf off. Once I complete Gethin's program, I headed straight for SS. I guess it all works out because I'll be more than prepared when I actually do start SS.

I know exactly what you mean though. My life of "bodybuilding/weight lifting" started when I was 15yrs. young. Imagine the results I could have seen if I started SS back then, along with a proper nutrition plan. Wow! And yeah that sucks, starting gains do only happen once. But we have to make the best of our current situation, and that's what we're doing. So the hell with it!

[jcpryor3]

Okay, today was hectic! I woke up at around 7:30, and fell back to sleep. Woke up at 8:30 and called about the job. They're still giving me the run around. Long story short, I go down there next Tuesday morning to speak with a couple of the workers there. Since I was unable to start today, I promised my cousin I would help him move if I didn't have work, so guess what I did all day? That's right, I helped him move from around 11-4:40pm. I know that's not really all day, but it exhausted the hell out of me.

Okay, get this though, after we finish, he goes to take the rental truck back, and pick up some pizza. I told myself I wasn't eating any. Mind you all, I hadn't eaten since 10/10:30, and I am starving now (it's going on 5). I wanted to get home badly. He pretty much took another hour though. When he got back, he had bought 4 boxes of Domino's pizza. I couldn't resist. I was hungry and there was some delicious pizza right in front of me. I ended up eating 5 huge pieces. After that, I decided to fast for the rest of the night until 12pm tomorrow. I'm not worried too much. I should be alright.

Now, time for the updates. Weighed in at 198.2lbs. Started at 206lbs., which means I dropped 7.8lbs. I was pretty happy with myself. I took some progress photos. They're horrible though. I might take some more tomorrow. If not, I'll be posting the ones I took today sometime tomorrow. Also, still haven't gotten a chance to create some goals. Will definitely do so tomorrow. I've kinda been stuck on the new Black Ops.

--------------------------------------------------

Food Cals. F P C

Breakfast
6 eggs, scrambled 420 30 36 0
2 bacons 220 18 10 0
4tbsn. ranch 280 28 2 4
1 cup veggies 25 0 2 3
Total - 945 cals.

Lunch
3 slices pepperoni pizza 900 37.5 36 102
2 slices sausage pizza 640 28 24 72
Total - 1,540 cals.

Daily total - 2,485 cals.

I'm sure you all know that I use MyFitnessPal to calculate all my macros. Well that's what I used to calculate my lunch as well. There were so many options, I just chose the one I figured best. As I look at the macros, I believe I was def. kicked out of ketosis. Not really worried though. I'm just wondering how long it will take to get back in ketosis? Will it take the same amount of time it did last time? Or will it be a lot quicker?

[jcpryor3]

Today was shoulders, calves and abs. It was also the start of DTP (Kris Gethin's Dramatic Transformation Principle). It was killer, but I managed to get through it, thank God! Decided not to do the fast I mentioned in my previous update. There was really no need.

Breakfast
4 eggs, scrambled
6oz. chicken breast
1 brat
1 cup veggies
4tbsn. ranch
Total - 1,040 cals.

Lunch
hot n' spicy pork skins
Total - 400 cals.

Dinner
3 classic smoked links
4tbsn. ranch
Total - 880 cals.

Daily total - 2,320 cals.

[Cowmustard]

I keep hearing that the longer you run ketosis, the faster and smoother the transitions become.

I've also read somewhere that fasting changes the speed by merely hours...

Not sure myself broski.

[jcpryor3]

I keep hearing that the longer you run ketosis, the faster and smoother the transitions become.

I've also read somewhere that fasting changes the speed by merely hours...

Not sure myself broski.

I believe I read something like that too. No biggie. As long as I'm at a deficit, I should be fine. I'll be in ketosis sooner or later

[jcpryor3]

Hopefully you all had a Happy Thanksgiving! Yesterday went pretty good. I did eat quite a bit crabs but I still watched them. I really didn't calculate my macros yesterday. I just enjoyed myself and did what anyone would have done. I had two plates of food and a slice of cheesecake. That's not bad if you ask me. I did eat some mashed potatoes as well which probably knocked me out of ketosis. Whatever! As long as I'm back on track.

Today I decided to take it easy. I only had one meal today. I snacked on some pork skins as well. Other than that, I decided I wasn't going to eat anything else today. I'm trying to make up for yesterday.

I did make it to the gym today. My workout was extremely intense. I know I depleted some of my muscle glycogen. Anyways, I should be in keto within the next couple of days. Tomorrow I will continue with my normal nutrition regiment. Gonna start fixing some of my meals on Sunday for now on.

Since I pretty much forgot about keto yesterday, I decided to wait another two or three weeks before I start a TKG. What are your thoughts? Is it necessary to wait that long? This Tuesday was the end of week 2 being in ketosis. I just want to make sure I don't get caught in that never ending cycle because I decided to increase my carb intake before I was fat adapted. All feedback is welcome.

Breakfast
6 eggs, scrambled
6oz. chicken breast, chopped, fried
2 bacons
Total - 1,140 cals.

Snack
hot n' spicy pork skins
Total - 480 cals.

Daily total - 1,620 cals.

[jcpryor3]

What do you guys think about Casein Protein? Is it worth a buy? Thinking about gettig some to go along with my Gold Standard Whey.

Before I place my order, I would like some feedback.

On another note, I was able to order 2 bottles of Orange Triad on black Friday. Got a free bag and shaker bottle. Can't beat that! Should be here by Wednesday. Can't wait!

[Cowmustard]

I tried casien for a bit... not my cup of tea. I switched to eating cottage cheese back in my 40/40/20 days. Cheaper and roughly the same stuff.

let me know how triad is, heard good things but never made the jump.

[jcpryor3]

I tried casien for a bit... not my cup of tea. I switched to eating cottage cheese back in my 40/40/20 days. Cheaper and roughly the same stuff.

let me know how triad is, heard good things but never made the jump.

Yeah, Casein seems kind of expensive considering the other alternatives that are out there. What does cottage cheese taste like? Not sure if I ever had it lol

I'll let you know how the OT is. What multi are you currently taking?