Keto brah's---get in here now and hold yourselves accountable

[JaxLifter]

The purpose of this thread is to bring together the usual suspects on this keto forum and consolidate all of the awesome vibes that are out there in our individual logs. GREAT additions to this thread will include:

-Inspirational posters/sayings
-Introspective analysis of what's worked for you, how you tracked it and how to incorporate the lessons learned into other people's programs
-Personal Record (PR) Goals/Tracking. BE SPECIFIC.
-Etc.

So I'll get started and we'll see where this heads...

"Hi. My name is JaxLifter, and I'm a lift-aholic"

I'm 6 foot tall (on a tall day, more like 5' 11.875" everyday) and I currently weigh 248lbs. My goal is to shed 28lbs of body fat by following a CKD diet, while gaining strength in my 4 major lifts (Overhead presses, deadlifts, bench and box squat). I will accomplish this by using Jim Wendler's 5/3/1 program, from now until eternity. I currently estimate that I have 62lbs of body fat. Once I achieve my fat loss goal, I will weigh 220lbs and be 15% BF.

Current Lifts:
OHP: 170lbs x5
Deadlift: 335lbs x4
Bench: 240lbs x3
Box Squat: 265lbs x6

Goal Lifts by 1 March:
OHP: 185lbs
Deadlift: 375lbs
Bench: 250lbs
Box Squat: 295lbs

I will accomplish this by doing 5/3/1 4days per week and I will post specific work out info in my log. PR's will be updated here and I will track to my stated goals both here and in my own log.

CARDIO:
I have added cardio to my routine and intend on using LISS and MISS to achieve my fat loss goals. I will use progressive overload for cardio, details provided in my log.

Cardio PR's can be tracked for those who do any type of cardio. Miles logged. HIIT cycles. Zumba classes (videos ARE required! notsrs).


CKD Protocol:
I will cut my 28lbs of fat by cutting at 2300cal/day, with a goal macro ratio of the vaunted 65/30/5 which will put me at (roughly) 200gPro, 155gFat and 30gCho. I track my calories on MyFitnessPal (User name: Brkemmerer). I can be held accountable for calorie tracking on MFP.

Let's see where this thread goes brah's.

I've posted this numerous times in various logs: "Slow and steady progress is just that: PROGRESS. It's a marathon, not a sprint."

[Cowmustard]

you already know I am in on this!!!!

Joe Mullins a.k.a. Cowmustard, ketogenic combatent checking in!!!

goals
-signifigant ab definition
-healthier habits
-help my gym bros do fight prep!!!
-help my forum bros kill it in this 2013 contest!!!

EDIT for stats
-6'4
-226.6
-bf 15.5

PLAN
-zigzag ckd diet for now
-heavy lifting on the basic five
-treat my cardio like I got a fight in MARCH!!!

Keep me honest bros, especially with my carb ups!!!




-

[BFDabato]

Sup Brahs! this is my first post in the keto log section. I have been on a strict keto diet for about a little over a week. I am 6'0, 195. and about 15% bf. I am trying to get as shredded as possible for spring break, and then keep an aesthetic figure forever. I will stay posting in this thread all the time, with my progress. Going through a tough time with all my carb cravings right now. I have always eaten what I wanted, so this is kinda tough, but I think I am already starting to see some minimal results so that alone is enough motivation to fight through! Wish everyone the best of luck in this thread on all their journey to an aesthetic lifestyle.

[Cowmustard]

Sup Brahs! this is my first post in the keto log section. I have been on a strict keto diet for about a little over a week. I am 6'0, 195. and about 15% bf. I am trying to get as shredded as possible for spring break, and then keep an aesthetic figure forever. I will stay posting in this thread all the time, with my progress. Going through a tough time with all my carb cravings right now. I have always eaten what I wanted, so this is kinda tough, but I think I am already starting to see some minimal results so that alone is enough motivation to fight through! Wish everyone the best of luck in this thread on all their journey to an aesthetic lifestyle.

dude, glad you are here man, I suffer from insulin induced binge eating disorder. I know what you are talking about with the carb cravings!!! Just keep fighting it bro, I hit an amazing state about two weeks in that gave me so much more willpower!!!

[yabbyshmabby]

What's up guys. I'm Yabby (Matt) and I've been doing Keto for a loooong time. I'm 5'11" and currently 184 lbs. My true goal is to be able to visibly see my abs and then maintain for the remainder of my life. I was about 250 lbs at my heaviest back in '07, so as you can see, I've slowly shed the BF and been able to keep it off. Because I'm not a gym member (full time single dad) I have an unorthadox method for working out. I basically work out when I get an opportunity. Because my kids are involved in a ton of activities along with football and wrestling, I'm going from about 6:00 AM until 10:00 PM almost every night and I'm not admittedly dedicated enough to wake up at 5:00 AM to work out. I have, however, made slow consistent progress.

My goal for this challenge is to hit at least 4-5 workouts per week and possible hit 170 lbs by the finish line.

I'm a wealth of knowledge in regards to the diet portion of Keto.....unless you ask about weighing uncooked meat for your macros.

[Pishko]

What's up guys. I'm Yabby (Matt) and I've been doing Keto for a loooong time. I'm 5'11" and currently 184 lbs. My true goal is to be able to visibly see my abs and then maintain for the remainder of my life. I was about 250 lbs at my heaviest back in '07, so as you can see, I've slowly shed the BF and been able to keep it off. Because I'm not a gym member (full time single dad) I have an unorthadox method for working out. I basically work out when I get an opportunity. Because my kids are involved in a ton of activities along with football and wrestling, I'm going from about 6:00 AM until 10:00 PM almost every night and I'm not admittedly dedicated enough to wake up at 5:00 AM to work out. I have, however, made slow consistent progress.

My goal for this challenge is to hit at least 4-5 workouts per week and possible hit 170 lbs by the finish line.

I'm a wealth of knowledge in regards to the diet portion of Keto.....unless you ask about weighing uncooked meat for your macros.

Wow, that is very admirable.

What is your opinion on cheese like Gouda or Cheddar on Keto and peanuts as well. What would you say about Mayonnaise also?

[yabbyshmabby]

Wow, that is very admirable.

What is your opinion on cheese like Gouda or Cheddar on Keto and peanuts as well. What would you say about Mayonnaise also?

In my opinion, cheese is cheese as long as you stay away from higher carb processed cheese. I try to limit it because I know that it stalls my fat loss. As for mayo, I love it and eat it as long as I can fit it into my macros. Normally I only mix it with tuna and dill pickles.

The only nuts I eat are raw almonds.....and I only have a handful maybe every other day. Too many will stall my fat loss and will also cause massive sweets cravings.

With time you'll be able to experiment and find out what works best for you. Remember, although you're in a challenge....it's not a race....it's a lifestyle.

[BFDabato]

dude, glad you are here man, I suffer from insulin induced binge eating disorder. I know what you are talking about with the carb cravings!!! Just keep fighting it bro, I hit an amazing state about two weeks in that gave me so much more willpower!!!

Thanks Man! today was a bit easier than yesterday. Think mostly to how busy I was I didn't have much time to really think about food. Will update my status in this thread every few days.

[jcpryor3]

I'm in this thang! The names Jordan Sizelove, aka jcpryor3. Been on keto since the beginning of Novemeber. It's been a short journey so far, but a great one! I'm looking forward to expanding in the mass keto knowledge that'll be available in this very thread shortly. With all of the great minds contributing to this thread, it's gonna be EPIC!

Currents stats/lifts:
190lb@15.1%, LBM@165
Squats: 215lb
Bench: 195lb
Deadlift: 260lb
Power clean: 100lb <----- New PR
OHP: 80lb <----- New PR

Goals:
180lb@8%
Squats: 455lb
Bench: 365lb
Deadlift: 450lb
Power clean: 250lb
OHP: 180lb

Daily cal deficit: 2,325 cals broken down as follows: F65%, P30%, C5%.

Edit: The program I'll be using to train is Mark Rippetoe's Starting Strength. Training days are M-W-F's. After each workout, I'll be doing some form of tabatas. Gonna be sticking to bw tabatas right now since those are hard enough already.

Got some new footage of power cleans today. Practice is paying off. I'll post them up in a few minutes. Looking for some feedback from everyone!! If you don't give feedback, negging you till your red jk

Decided to throw this out there. I've never really done standing OHP. I'm aware that it's an explosive exercise. Well, I'm having a little trouble with the explosion part. What do you all think about that?

This thread is gonna make history people! Think about it, all the ketoers in one thread? Yeah, it's gonna smell of bacon and pepperoni in this thread, and all the other great keto foods lol

Can't wait to see the results of all our successes! We're now a pack, a family, so let's create a crew name....crew members include serious ketoers. What y'all think?

[jcpryor3]

Sup Brahs! this is my first post in the keto log section. I have been on a strict keto diet for about a little over a week. I am 6'0, 195. and about 15% bf. I am trying to get as shredded as possible for spring break, and then keep an aesthetic figure forever. I will stay posting in this thread all the time, with my progress. Going through a tough time with all my carb cravings right now. I have always eaten what I wanted, so this is kinda tough, but I think I am already starting to see some minimal results so that alone is enough motivation to fight through! Wish everyone the best of luck in this thread on all their journey to an aesthetic lifestyle.

Welcome brother! You got your goals in place, your taking action, and that settles it. Your headed in the right direction and came to the right thread. This is where "it" goes down lol glad to have you bro, repped!

[jcpryor3]

New power clean footage (set new PR in footage):


To track my nutrition, follow me on MyFitnessPal: jpryor3

[Cowmustard]

New power clean footage (set new PR in footage):


To track my nutrition, follow me on MyFitnessPal: jpryor3

"Oh what a night..." Another reason I home gym bro

Dude your cleans have gotten better man, at least to how I understand them. Someone on e told me to do the upper pull like an upright row, with elbows more parallel to shoulders, but I am NOT an expert on cleans,

As far as ohp, I got a huge help from squeezing my shoulder blades together(like I was squeezing a pencil with my back)

[jcpryor3]

"Oh what a night..." Another reason I home gym bro

Dude your cleans have gotten better man, at least to how I understand them. Someone on e told me to do the upper pull like an upright row, with elbows more parallel to shoulders, but I am NOT an expert on cleans,

As far as ohp, I got a huge help from squeezing my shoulder blades together(like I was squeezing a pencil with my back)

I can't wait to start my home gym! It's only a matter of time bro.

Thanks brah! Need to focus on shrugging my shoulder after I jump for the upper pull. Now when you say elbows more parallel to shoulder, what exactly do you mean? I'm confused lol

I'll try doing ohp as suggested. Thanks!

[Cowmustard]

Motivational-Wallpaper-on-Fight-Hard.jpganother day bros!!! another day to suceed!!!
http://dontgiveupworld.com/wp-conten...Fight-Hard.jpg

[Cowmustard]

still learning the little tricks to pic embedding.. sorry bros

[JaxLifter]

New power clean footage (set new PR in footage):


To track my nutrition, follow me on MyFitnessPal: jpryor3

CONGRATS on the PR my friend! The form looks good to me. I'd love to add some power cleans to my program...I'll have to figure that out.

I think what Cowmustard is alluding to is basically pulling the bar up as far as possible in an upright rowing fashion, then, as the bar is coming back down, snapping your arms through and catching the weight. So that your upper arms are parallel with the ground. Is that what you're saying Cowmustard? Watching that vid makes me REALLY want to add some cleans man...

[Cowmustard]

I think Jax nailed my babbeling perfectly

pause this one at 3:03 he is doing the thing I meant, and my big catch with the clean



also loved the way this guy broke alot of things down.

[jcpryor3]

CONGRATS on the PR my friend! The form looks good to me. I'd love to add some power cleans to my program...I'll have to figure that out.

I think what Cowmustard is alluding to is basically pulling the bar up as far as possible in an upright rowing fashion, then, as the bar is coming back down, snapping your arms through and catching the weight. So that your upper arms are parallel with the ground. Is that what you're saying Cowmustard? Watching that vid makes me REALLY want to add some cleans man...

Yeah bro, I freaking love power cleans now! They're great, and I've only been doing them for about a week and a half.

OKay, I see what you both are saying. I know why my elbows aren't getting up as much. Thanks brahs!

I think Jax nailed my babbeling perfectly

pause this one at 3:03 he is doing the thing I meant, and my big catch with the clean



also loved the way this guy broke alot of things down.

Great vids! It's funny because I watch vids on my macbook and it has no volume (spilled some coffee on it awhile back). Always watch the vids on my phone afterwards lol

Anyways, here's some other good vids by CaliforniaStrength:
Part 1


Part 2


Part 3


Those 3 vids helped me out a lot! Enjoy!

[JaxLifter]

Nutrition Motivation/Demotivation:

"Proteins are like Legos.
Proteins are the building blocks of muscle.
Legos are the building blocks of building blocks."

Made me lol.

ROLL CALL for who met their macros yesterday and today!

Yesterday: 145gFat, 70Cho (over, but majority pre-workout), 203gPro. Total Cals = 2160 = (140) under daily goal with estimated total calorie burn of 650 for total deficit of 790cals.

[jcpryor3]

I was over my cal deficit by 89cals. Intake was 2,414 cals. Daily intake is 2,325. Not bad considering I just reduced my cal intake by 200+cals the other day.

[yabbyshmabby]

I was over my cal deficit by 89cals. Intake was 2,414 cals. Daily intake is 2,325. Not bad considering I just reduced my cal intake by 200+cals the other day.

Man, if you guys keep this up I'm gonna have to start tracking my calorie intake.

[jcpryor3]

Man, if you guys keep this up I'm gonna have to start tracking my calorie intake.

It works like clock work bro. MFP makes it so simple. You should give it a try!

[jcpryor3]

This is my first attempt at protein pancakes:



Ingredients used:
3 eggs
1/4 cup gluten free almond flour (picked some up today)
1/4 cup milk choc. trutein

They turned out okay for my first go. They were a little hard and not very fluffy like the usual pancakes are.
However, they were manageable to eat. Gonna try another recipe I found later on. This one seems like it might
work a little better. Gonna use cinnabun flavor this time

[Cowmustard]

even on high cal day my cardio put me under my "maintenence goal" 3230 in 668 out!!!

and a lil motivation for tomorrows cardio fest!!!

[yabbyshmabby]

Damn, just got back from playing hoops. Turns out that 75% of the guys were college kids. Either way, 2 hours of nonstop cardio....and the old man can run with 'em!

[BFDabato]

Just an update on myself. Been keeping all my macros in check. @yabbyshabby, You need to use myfitnesspal. I have had the app for 3 months, but just started using it when I started keto and it is the greatest app of all time. It makes counting macros so simple. Anyways, I don't think I mentioned this but I've also been on EC stack while I am doing keto. I thought this would be a great idea, and it definetly is. I workout right after my 2nd serving, and my energy levels are always good. i'm on day 9-10 of keto, and I think I am starting to feel the carb cravings going away. The last two days have been much easier than those before, but we will see how this holds up for the next week. Now its bedtime, so keep up the good work everyone! loved reading the updates.

[Cowmustard]

Damn, just got back from playing hoops. Turns out that 75% of the guys were college kids. Either way, 2 hours of nonstop cardio....and the old man can run with 'em!

get them grandpa!!!!

try going 12 rounds with a 19 yr old kid getting ready for a boxing tournament, I don't remember having that much energy my elder bretheren.

[Cowmustard]

Just an update on myself. Been keeping all my macros in check. @yabbyshabby, You need to use myfitnesspal. I have had the app for 3 months, but just started using it when I started keto and it is the greatest app of all time. It makes counting macros so simple. Anyways, I don't think I mentioned this but I've also been on EC stack while I am doing keto. I thought this would be a great idea, and it definetly is. I workout right after my 2nd serving, and my energy levels are always good. i'm on day 9-10 of keto, and I think I am starting to feel the carb cravings going away. The last two days have been much easier than those before, but we will see how this holds up for the next week. Now its bedtime, so keep up the good work everyone! loved reading the updates.

yea man!!! I am a lil jelly of the EC stacking, I want to do that, but strapped on money. Might have to spoil myself the second half of this contest.

[Cowmustard]

getting it in today bros!!!!

[BFDabato]

yea man!!! I am a lil jelly of the EC stacking, I want to do that, but strapped on money. Might have to spoil myself the second half of this contest.

Yea, it wasn't that badly priced when I used to be able to just buy one box of bronkaid for like $15. They took bronkaid off the shelves, and now I have to use primatine, which is only half the dose of ephedrine = twice the amount of pills. But I am really excited to be doing EC stack this time as last time I tried, I had no idea what I was doing with my diet, and it was bad.