JaxLifter's Keto Log

[JaxLifter]

big numbers bro, very jelly!!! yea, I need to build a better habit with my carb ups as well, really doing to much damage to an otherwise streamlined train. GETTING THE DATA DONE!!!!

NEW PR BABY! 175lbs overhead press for 5 reps! Next cycle will be 180lbs, THEN, the week before March 1, 185lbs!!!

Workout looked like this:

Overhead Press

Warm up
75x5
95x5
115x3

Work Sets
135x5
155x3
175x5 <---NEW PR

125x13

SUPERSET WITH

Negative Chin Ups
3,3,3,3,3,3,3 <---First set was full on chin ups!

Seated Dumbbell Press

2x60x10
3x60x9 <---This is the best weight for me at the moment. Once I can get all 5 sets of 10, I'll bump it up to 65lbs. Simple simple stuff

Barbell Curls
5x70x10 <---Super easy. Will bump these up next cycle

Bent over rear delt flys
3x20x10

Lateral Raises
3x30x10

CRUSHED this workout. The intensity was high and I knew the job I had in front of me and I conquered it!

Add to this the full hour of cardio in the AM and I'm assured some weight loss results! As long as I don't eat like a hippo this week, I will hopefully see sub 237lbs on the scale by Friday, leading to the carb up.

Tomorrow, I'll be setting a new PR for deadlifts at 355lbs. The key will be getting it up off the floor. The rest will be, dare I say...., history?

[Timbarism]

Congrats on your strength gains man, subbed for moar progress

[JaxLifter]

Congrats on your strength gains man, subbed for moar progress

Welcome and thanks for the sub! There will be MOAR GAINZ to come very soon!

Weight was WAY down this am and I may have sold myself short on my goal of sub 237lbs this week...hit 238.6lbs this morning! Shocked me actually! In the MOAR Awesome News category, the wifey is down 18lbs since the second week of December! So proud of her!

Today, I have a PR in my cross-hairs on deadlift at 355lbs. This is a 20lb increase from my last 5/3/1 test day, which is more than the previous cycles, but necessary to reach my March 1st strength goal. I'll slow it down again after I reach it. Goal today is 3 solid reps. I got 4 at 335lbs a month ago, but did 5 at 330lbs last week...3 should be doable and I won't drop the weight until I reach it!

Cardio was skipped this am, but I'll get it in after work instead. Tomorrow is a rest day from lifting, but I'll get my cardio done in the morning.

[JaxLifter]

***TRAINING UPDATE***

PR #2 for the week is IN THA BOOKS!

DEADLIFTS
Warm UPs
150x5
185x5
225x3

Work Sets
280x5
312x3
355x2 <---As stated above, I wanted 3, but only got 2. No biggie. Not going to dwell. I will look for some chalk between today and next Tuesday to improve my grip to the bar.

Good Mornings
4x125x10

Bent Over Row
4x215x10 <---I gathered the DATA last week and applied it THIS week! 215lbs is the perfect weight for me right now.

Seated Leg Curl
4x120x10

DONE. Felt good. I was pleasantly surprised with the recent weight drop that I still felt strong and could bust out the PR. I've got 6 weeks after this one before 1 March. Going up 10 teeny weeny lbs each of the next 2 cycles to get to my 375lbs.

[jcpryor3]

***TRAINING UPDATE***

PR #2 for the week is IN THA BOOKS!

DEADLIFTS
Warm UPs
150x5
185x5
225x3

Work Sets
280x5
312x3
355x2 <---As stated above, I wanted 3, but only got 2. No biggie. Not going to dwell. I will look for some chalk between today and next Tuesday to improve my grip to the bar.

Good Mornings
4x125x10

Bent Over Row
4x215x10 <---I gathered the DATA last week and applied it THIS week! 215lbs is the perfect weight for me right now.

Seated Leg Curl
4x120x10

DONE. Felt good. I was pleasantly surprised with the recent weight drop that I still felt strong and could bust out the PR. I've got 6 weeks after this one before 1 March. Going up 10 teeny weeny lbs each of the next 2 cycles to get to my 375lbs.

Wow! Your setting some nice PR's bro! Congrats on the weight loss. Keep it coming!

[Cowmustard]

dang man!!! I want you to know I sticked your all pro routine and am deffinitly going to try it once I drop all the weight and clean up my squat form!!!

[JaxLifter]

Wow! Your setting some nice PR's bro! Congrats on the weight loss. Keep it coming!

Thanks bud! Biggest single cycle jump I've done in 7 cycles now. Back to slow and steady!

dang man!!! I want you to know I sticked your all pro routine and am deffinitly going to try it once I drop all the weight and clean up my squat form!!!

GOOD! To me, it's the most fundamental, back to basics routine out there. You WILL get bored of the routine before you max out the GAINZ you'll get from it! I ran it for 5 months before I got to the point where I couldn't recover fast enough to complete a full week. That's when I knew it was time for ME to change up to a split routine like 5/3/1 that focuses on the main BIG lifts and boasts consistent, predictable results! Gotta love a well thought out approach!

[jcpryor3]

Thanks bud! Biggest single cycle jump I've done in 7 cycles now. Back to slow and steady!

Well it's def. something to be proud of! Like they say, slow and steady wins the race. You got this bruh!

[JaxLifter]

Well it's def. something to be proud of! Like they say, slow and steady wins the race. You got this bruh!

Thanks for the positive vibes brosuf!

238.8lbs this am, essentially the same as yesterday (238.6) which isn't really all that bad. I suspect I'm holding a bit of water after dinner last night at Burger King. The wife was famished as her workday was so full she didn't have time to eat lunch (makes 4 workdays straight that this has happened) and decided on Burger King (she later regretted this decision). So standing in line, I had originally planned on a naked tripple whopper. Solid beef patty work. THEN, I went to pre-log it in MFP, and I came across naked BK Double Stacks with extra BACON. I was in love immediately. Ordered a pair of them in bowls and had at them. BLEW through my sodium goal as a result (nearly doubled it). Add to it the DOMs from the past 2 days of lifting, and I'm sure I'm holding a bit of fluid in various places.

Hit the cardio machine this am for 29 mins then realized I left my work shirt at home! Had to wash up and sprint home to get dressed before my daily 730 meeting and made it with time to spare! #winning.

Tomorrow is another early AM cardio sesh followed by a shiny new bench press PR in the late morning! I could get used to this! My only ONLY worry, is that training with this intensity will result in overtraining/under-recovering due to the deficit diet. I HAVE to make the carb-ups count as they are my only hope of keeping this pace for longer than 8 or so weeks at a time.

[Cowmustard]

harder carb ups, what a pain!!!!

[JaxLifter]

harder carb ups, what a pain!!!!

#RealWorld #KetoProblems LMAO!!!

[jcpryor3]

Thanks for the positive vibes brosuf!

238.8lbs this am, essentially the same as yesterday (238.6) which isn't really all that bad. I suspect I'm holding a bit of water after dinner last night at Burger King. The wife was famished as her workday was so full she didn't have time to eat lunch (makes 4 workdays straight that this has happened) and decided on Burger King (she later regretted this decision). So standing in line, I had originally planned on a naked tripple whopper. Solid beef patty work. THEN, I went to pre-log it in MFP, and I came across naked BK Double Stacks with extra BACON. I was in love immediately. Ordered a pair of them in bowls and had at them. BLEW through my sodium goal as a result (nearly doubled it). Add to it the DOMs from the past 2 days of lifting, and I'm sure I'm holding a bit of fluid in various places.

Hit the cardio machine this am for 29 mins then realized I left my work shirt at home! Had to wash up and sprint home to get dressed before my daily 730 meeting and made it with time to spare! #winning.

That's what I'm here for "brosuf!" lol

BK is a great place to get them patties in. Also, try In-N-Out Burger when you get the chance. You can order a 3 by 3, protein style, and animal style if you want. Definitely one of my new all time fav meals!

Winning doesn't say enough. Glad you made it on time though. Would of sucked if you were late.

[JaxLifter]

That's what I'm here for "brosuf!" lol

BK is a great place to get them patties in. Also, try In-N-Out Burger when you get the chance. You can order a 3 by 3, protein style, and animal style if you want. Definitely one of my new all time fav meals!

Winning doesn't say enough. Glad you made it on time though. Would of sucked if you were late.

In this life, you win some and you lose some. I won yesterday. I lose today because we dont have In-N-Out burger on the east coast. However, I WILL start asking for all my food to be cooked ANIMAL STYLE from now on!!! That's BRILLIANT! *Drivin' through Wendy's like a BOSS* (Me) I'd like a large Frosty...ANIMAL STYLE!!! *(Drive Thru VoiceBox) What style!?* (Me) I DIDN'T STUTTER!!! I SAID ANIMAL STYLE B#$@#!!! SPRINKLE SOME BACON ON DAT FROSTY!!!

No restaruant is safe now...

[Cowmustard]

Jax, I love your outlook on life!!! Might copy that my man.

[k3n12ock]

Doing great bro! I just realized you're from the DMV too.

[JaxLifter]

Jax, I love your outlook on life!!! Might copy that my man.

Thanks man! I'm not that introspective, though I may come off that way. I just believe that if you can't sprinkle some bacon on it, it's probably not worth eating...

Doing great bro! I just realized you're from the DMV too.

Thanks hoss! I actually grew up in Fairfax County and worked in DC. Some of my best friends live in Gaithersburg! Keep after it mang!

[JaxLifter]

***TRAINING UPDATE***

BENCH DAY

Warm Ups
105x5
135x5
160x3 <---pause on the chest, then EXPLODE up. Makin' dem plates rattle!

Work Sets
205x5
225x3
250x3!!!!!! <---BOOM! NEW PR!!!

On this note, I'd like to share something with the group. I used to be a big boy, 300+lbs. The last time I benched over 245lbs I weighed about 305 and it too was for 3 reps. My all time best bench press was 265lbs as a test'd up 17 year old during HS football weight training. I weighed 275lbs at that time. So needless to say, benching 250lbs today, at 237lbs is a big deal for me and I couldn't be happier about my progress. A year ago next month is when I first came back to barbell training and I could only bench 155lbs 10 times. AFTER setting a new bench PR, I did 185lbs 14 times. #FeelsGoodMan.jpg

Incline Bench

135x10
135x10
145x8 <---tried to go up and failed.
135x10
135x10

SUPERSET With T-Bar Rows
105x10
115x10 <---Moved up 10lbs because I'm just awesome like that and I was so friggin PUMPED UP about my PR that I could stop a freight train!
115x10
115x10
115x10

Face Pulls
120x20
4x130x20

Tricep Push Down
5x120x20

Hammer Curls
2x45x10

Concentration Curls
20x10


On Monday I measured my "GUNZ" after my workout and both R and L arms came in at 17-3/4 inches. Today, after some direct bicep work, I re-measured at 18 inches on the dot! BOOM! So lemme get this straight: Lifting more weight, at lower body weight, WHILE adding inches to mah gunz!? KETO FTW!

Also, in preparation for tomorrow's carbapalooza, I have ID'd some foods to help me get'r done: Obv, Chipotle, Ben & Jerry's FroYo and an entire box of Fruity Pebbles. PEPPER THINE COLLECTIVE ANGUSES.

[jcpryor3]

In this life, you win some and you lose some. I won yesterday. I lose today because we dont have In-N-Out burger on the east coast. However, I WILL start asking for all my food to be cooked ANIMAL STYLE from now on!!! That's BRILLIANT! *Drivin' through Wendy's like a BOSS* (Me) I'd like a large Frosty...ANIMAL STYLE!!! *(Drive Thru VoiceBox) What style!?* (Me) I DIDN'T STUTTER!!! I SAID ANIMAL STYLE B#$@#!!! SPRINKLE SOME BACON ON DAT FROSTY!!!

No restaruant is safe now...

Jax, you crack me up! That's how we do it brosuf! I wanna see some footage of this LMBO

[jcpryor3]

***TRAINING UPDATE***

BENCH DAY

Warm Ups
105x5
135x5
160x3 <---pause on the chest, then EXPLODE up. Makin' dem plates rattle!

Work Sets
205x5
225x3
250x3!!!!!! <---BOOM! NEW PR!!!

On this note, I'd like to share something with the group. I used to be a big boy, 300+lbs. The last time I benched over 245lbs I weighed about 305 and it too was for 3 reps. My all time best bench press was 265lbs as a test'd up 17 year old during HS football weight training. I weighed 275lbs at that time. So needless to say, benching 250lbs today, at 237lbs is a big deal for me and I couldn't be happier about my progress. A year ago next month is when I first came back to barbell training and I could only bench 155lbs 10 times. AFTER setting a new bench PR, I did 185lbs 14 times. #FeelsGoodMan.jpg

Incline Bench

135x10
135x10
145x8 <---tried to go up and failed.
135x10
135x10

SUPERSET With T-Bar Rows
105x10
115x10 <---Moved up 10lbs because I'm just awesome like that and I was so friggin PUMPED UP about my PR that I could stop a freight train!
115x10
115x10
115x10

Face Pulls
120x20
4x130x20

Tricep Push Down
5x120x20

Hammer Curls
2x45x10

Concentration Curls
20x10


On Monday I measured my "GUNZ" after my workout and both R and L arms came in at 17-3/4 inches. Today, after some direct bicep work, I re-measured at 18 inches on the dot! BOOM! So lemme get this straight: Lifting more weight, at lower body weight, WHILE adding inches to mah gunz!? KETO FTW!

Also, in preparation for tomorrow's carbapalooza, I have ID'd some foods to help me get'r done: Obv, Chipotle, Ben & Jerry's FroYo and an entire box of Fruity Pebbles. PEPPER THINE COLLECTIVE ANGUSES.

IDK where to start bro! Great job on the new PR! Waiting for you set some more

Your carb up is sounding great right now. What's FroYo though (frozen yogurt)? I'm definitely getting me some Ben and Jerry's ice cream today. Baking some brownies tomorrow. Gonna eat these after the gym hopefully. Not sure what else I'm gonna eat just yet. We shall see. I'm excited about my first carb-up!!! Can you tell? lol

[Cowmustard]

Also, in preparation for tomorrow's carbapalooza, I have ID'd some foods to help me get'r done: Obv, Chipotle, Ben & Jerry's FroYo and an entire box of Fruity Pebbles. PEPPER THINE COLLECTIVE ANGUSES.

I saw the BJ's froyo(HALF BAKED), went with cannoli, with some chef boyardee, and some skinny cow nuget things. very excited my brah!!!

[JaxLifter]

IDK where to start bro! Great job on the new PR! Waiting for you set some more

Your carb up is sounding great right now. What's FroYo though (frozen yogurt)? I'm definitely getting me some Ben and Jerry's ice cream today. Baking some brownies tomorrow. Gonna eat these after the gym hopefully. Not sure what else I'm gonna eat just yet. We shall see. I'm excited about my first carb-up!!! Can you tell? lol

It's do or die time today! And you gets right on the FroYo. The reason I do FroYo instead of straight ice cream is because the FroYo has 0gFat and from everything I've read, the ideal carb up is pretty much the inverse of an ideal Keto day: High carbs, low as possible fat intake. Also, since my fav B&J flav is Half Baked and it comes in FroYo, I don't feel like I'm missing out on anything! But to each their own for sure! A pint of B&J is never regretted, that's for sure!

I saw the BJ's froyo(HALF BAKED), went with cannoli, with some chef boyardee, and some skinny cow nuget things. very excited my brah!!!

I'm DOWN with some cannoli boss! You can't go wrong in a bakery on carb up day I don't think. There's one right around the corner from my place called "Cosmic Bakery". May have to check them, then wreck them! lol

[JaxLifter]

***TRAINING UPDATE***

BOX SQUATS

Warm UP
135x5
185x5

Work Sets
225x3 <---Should have been 5, but I wasn't paying attention.
255x3
285x4 <---PR BABYEEEE!!!

Leg Press
425x10
450x10
540x10
540x10 <---I felt REALLY good after the squat PR and these felt light.

SUPER-DUPER SET (All 3 exercises; curcuit fashion)

Leg Extension
150x10
170x10
190x10
210x10

Leg Curls
4x110x10

Hanging Leg Raises; Knees to my Chin
4x10

SPEAKING of chins, I did two sets of 3 full on chins! NOT negatives, FULL BLOWN CHINZZZZ!

Now that the work out is done and out of the way: EPIC CARB MODE: ENGAGED.

[Cowmustard]

I'm DOWN with some cannoli boss! You can't go wrong in a bakery on carb up day I don't think. There's one right around the corner from my place called "Cosmic Bakery". May have to check them, then wreck them! lol

lol, i meant B&J's cannoli flavored my broski, but a bakery does sound in order today, for I am carbing up too

I think I did to much out the gate this challenge, to much cardio and too much deficit, started to get that overtrained feeling pretty rough. going to "strategically reset" my metabolism and be more conservative for the following weeks of keto.

p.s. I got some blue bell cookie dough.... I know you be jelly!!

[jcpryor3]

It's do or die time today! And you gets right on the FroYo. The reason I do FroYo instead of straight ice cream is because the FroYo has 0gFat and from everything I've read, the ideal carb up is pretty much the inverse of an ideal Keto day: High carbs, low as possible fat intake. Also, since my fav B&J flav is Half Baked and it comes in FroYo, I don't feel like I'm missing out on anything! But to each their own for sure! A pint of B&J is never regretted, that's for sure!

Dang, I messed up big time! The B&J ice cream I got has tons of fat. Oh well. Also got some Madeleine's, some peanut butter chcocolately popcorn, some vanilla wafers and short read cookies.

What are some good tasting carb up foods, but low in fat? This is for Jax and CM. also, what do you guys normally eat on carb ups. I just want a general idea.

I'm hittin the gym at 4pmPacific. Start my carb up at 11am

[Cowmustard]

What are some good tasting carb up foods, but low in fat? This is for Jax and CM. also, what do you guys normally eat on carb ups. I just want a general idea.

the general rule of thumb I have read is switch your fat/carb macros and hit maintence+ a couple hundred, some people supercompensate carbs(900gs) and it works for them, I just eat whatever I feel like

-cereals
-pastries
-frozen yogurt
-lowfat pudding
-ect

[jcpryor3]

the general rule of thumb I have read is switch your fat/carb macros and hit maintence+ a couple hundred, some people supercompensate carbs(900gs) and it works for them, I just eat whatever I feel like

-cereals
-pastries
-frozen yogurt
-lowfat pudding
-ect

Awesome bro! There's been a change of plans. Just started my carb up. Brother wants to hit the gym at 2 instead so I'm good to go

[JaxLifter]

Awesome bro! There's been a change of plans. Just started my carb up. Brother wants to hit the gym at 2 instead so I'm good to go

Echoing what CM said above, I try to flip my macros (as he alluded to) so that I get the majority of my calories from carbs and protein and as few as possible from fat. And the fat I DO eat is IN my protein (chicken/steak). I also try to stay at or below maintenance, but I'm not too picky about it, but just don't get nutty and down 6,000cals, nomsayin? I'll be stuffed and I'll be around 3300-3500cals today. Think of it as eating for recovery, and to prepare your body/muscles for next week's onslaught in the gym!

As for foods, go for what you've craved to satisfy that psychological need for certain delish foods. FroYo for that psuedo-ice cream fix. Cold sugary cereal (Fruity Pebs for me TONIGHT) instead of dem baconz and eggz. Pasta FTW. For me, it's ALWAYS a good burrito from Chipotle! I'm about to head out and get me some!

Also, as a word of advice for the next carb up, start it AFTER your depletion work out. Your muscles will be primed to take in the carbs and do good things for you. Disregard if you did your usual TKD approach to pre-workout carbs.

[Cowmustard]

just don't get nutty and down 6,000cals, nomsayin? .

uh oh.....

so I can assume, but tell me, what happens at that calorie range in a carb up??? THat is my biggest weakness!!!

[JaxLifter]

uh oh.....

so I can assume, but tell me, what happens at that calorie range in a carb up??? THat is my biggest weakness!!!

Well, to start off, I'll answer your question, with a question! What's the purpose of the carb up??? Not to eat so many carbs as to put bakeries out of business due to low stock volumes, nor to keep Krispy Kreme up and running, but to replenish our glycogen stores to allow for the intensity of our workouts to be maintained going forward. NOW...if properly depleated, you COULD consume insane quantities of calories, but I'm not sure anyone here has tried one like Lyle McDonald prescribes. Because if they had, they'd be dead...so of COURSE no one here has done it! lol

The idea is to get nutrient partitioning, meaning: we "control" where the carbs go. We WANT them to go into the muscles. We DONT want them to go on our abs/back/butts/thighs/face, etc. SO, logic dictates that once we "carb-up" to refill dem glycogenz, the remaining carbs would be used one of three ways: waste, energy or STORED AS FAT!!!! (insert overly dramatic "duh-duh-DUUUUUN" music here) The latter is obviously NOT a desired outcome. So the BEST way to control where our tasty carbs go is to deplete the muscles as far as possible, then comence NOSHING! Sound good?

[JaxLifter]

First meal of the day is down! Chipotle Double Steak Fajita burrito! Y-to-tha-UM! Washed it down with a full flav Coke! Macros: 1765cal, 48gFat, 256gCarb and 92Pro. My lesson learned is to NOT get the full flav Coke. Tis more fun to EAT teh carbz than to drink them. MFP has 130gCarb in the soda ALONE. Quick fix, but may have thrown my whole carb loading plan awry. May have to pass on the FroYo and/or Fruity Pebz