8 weeks Keto log...

[mllanos87]

Uhmmmm yea, I'm fat. And I never have been before and its not cool. I've always been fairly athletic, running about 7-10 miles a day, weight lifting, dancing all that. But then multiple broken bones, grad school and too many excuses lead to fat gain and so here I am about to go on a ketogenic diet for the next 8 weeks...and probably continue depending on what happens during the first 2 months.

Start: February 28
End: April 25

CW: 138
GW by April 25: 128
UGW: 115-120

Nutrient Goals:
55% fat, 35% protein, 5% carbs

Weights:

Legs: (Su, T, Th, S)
Squats
lunges
leg press
leg curl
leg extension
wall sits
stiff leg dead lifts

Arms/shoulders: (M, W, F)
push-ups
dips
bicep curls
tricep extension
shoulder raise

Back: (M, W, F)
pulldowns
rows
supermans

Abs: (Su, T, Th, S)
hanging raises
p90x ab workout routine
planks

Cardio: (daily)
warm up, 15 min moderate cross ramp
15 min HIIT running
warm down, 20-40 min stationary bike


Wish me luck!

[Shenpen]

Good Luck!

[mllanos87]

Good Luck!

thank you!

[mllanos87]

Measurements:

Chest: 35
Waist: 29 (goal, 25)
Hips: 42
Thigh: 24
Bicep: 11.5
Neck: 13

I don't really have goals for anything else, as long as I lose fat from everywhere and eventually get my waist to 25<

Ill take pics and stuff and update every 2 weeks I think.

Edit:
15 min cross ramp
15 min speed intervals running

squats 0x15x3 (getting used to no smith machine...ha!) supposed to do 4 but foot started hurting....need to wear flat shoes
lunges 10x25x2 (30 sec wall sits in between each set) was supposed to do 4, but too shakey ]=
calf extension 130x15x2, 150x15x2
Leg press 170x15x1, 150x15x2
Lying down hamstring curl: 20x15x1, 30x15x3
inside and outside abbductor: 90x15x4
buso ball squats 0x15x1 (just wanted to try it)
planks, 30 secs each: hands, forearms, right side, left side

tomorrow is arms, back, and abs.