YesIevenLiftBros Keto Log

[aaaaaaaaaachooo]

I've been following your journal along. I'm glad you upped the fats. Macros look great now.
I'm glad you started incorporating some lifting.
When lifting, go for high intensity - (not high volume)
So instead of 5x5 working sets, do 1-3 sets of 8-12
Lift heavy weights. 12 reps should be a challenge
60 seconds between sets, 90 seconds between exercises
HIGH INTENSITY BABY!!!
great work so far man.
The diet looks good, however I'd recommend adding FIBER, like dark green veggies to aid in digestion/absorption.
Thanks for logging.

[YesiEvenLiftBro]

Just wanna say your AVI pic gave me some good chuckles

Keep on trucking bro!!!

Glad you like it, Thx for the support brah

Bro, Lift weights ! that way it'll be much faster !
Good to know that you control your oil intake using ml... I will use that too !

more lifting to come stay tuned

I've been following your journal along. I'm glad you upped the fats. Macros look great now.
I'm glad you started incorporating some lifting.
When lifting, go for high intensity - (not high volume)
So instead of 5x5 working sets, do 1-3 sets of 8-12
Lift heavy weights. 12 reps should be a challenge
60 seconds between sets, 90 seconds between exercises
HIGH INTENSITY BABY!!!
great work so far man.
The diet looks good, however I'd recommend adding FIBER, like dark green veggies to aid in digestion/absorption.
Thanks for logging.

thx for the support man, will give some more fiber a shot here coming up with some more nuts and greens


so far got the 5x5 going on with the starting strength program
was wondering if you guys or anyone following along has any ideas or strategies as to how to periodize, like different routines you liked for your workouts so that I could switch up the volume and intensities of my workouts when I plateau, figuring I'll stay consistent with the 5rm to get strong until the gains stop coming on the big 3

then switch up the training, working at a higher rep max or like 8rm or something and using drop sets or RPT training adding more isolation and volume

been sort of worried under the keto that going too hard or over doing it might have me losing some LBM since I'm not doing re-feeds and just want to get this cut done with so I can start reverse dieting into a bulk

any thoughts?

[YesiEvenLiftBro]

march 30

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil
green tea
vitamin d

500g chicken
1100 calories
80g fat
0g carbs
90g protein

*cooked in penut oil, about 200ml*

penut oil 10ml
80 calories
9g fat
0g carb
0g protein

250g bacon
833 calories
78.5 fat
0g carb
27g protein

2 tbsp of ranch dip
80 calories
7g fat
4g carb
0g protein

1tsp butter unsalted
40 calories
4g fat
0g carb
0g protein

total known daily macros *not including penut oil*
2053 calories
169.5g fat
4g carbs
117g protein

excersise
10 minute warm up on treadmill
back squat high bar variation 1x5 warmup 5x5 working
standing press 1x5 warmup 5x5 working
power cleans 1x5 warmup/practice form
bent over rows 5x5 working
dips to fail
pullup to fail

[aaaaaaaaaachooo]

Awesome freakin' job. Diet looks spot on.
You can keep the 5x5 for strength for awhile, and whenever you feel plateau, just simply switch it up for a few weeks to lower volume, higher reps.
Keep up the great work man. I'm starting the keto diet Monday but IF?!?! No way. lol.
Keep us posted all the way through (including the reverse diet/bulk) very curious on more info!!

[aaaaaaaaaachooo]

any thoughts?

All I can say brother is keep it up!!! Your patience will not go unrewarded.

[Cowmustard]

sadly my diet(or lack there of) has kept me from getting really getting the best of the programs however, I have benefitted and enjoyed the following

-SS
-texas method
-5/3/1
-all pro(more volume)
-dog crap

[YesiEvenLiftBro]

thx bros, gonna check out those programs and get some more info

http://forum.bodybuilding.com/showth...hp?t=150242583
there you go aaaaaaaaaachooo a thread with some info for you on reverse dieting

good luck with your keto diet man

[YesiEvenLiftBro]

march 31

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
green tea
vitamin d

370g salmon
762 calories
44.5g fat
0g carb
81.5g protein

*cooked in peanut oil, just grease the pan (12.5ml/5 tsp)*

peanut oil 10ml
80 calories
9g fat
0g carb
0g protein

170g pecan
1275 calories
122.5g fat
22g carb (14g fibre)
14g protein


total known daily macros *not including peanut oil*
2037 calories
167g fat
22g carbs (14g fibre) (21.5g fibre including metamucil)
95.5g protein

exercise
rest day

[aaaaaaaaaachooo]

Keep it up brah! Starting mine tomorrow. Similar, but a little different. "Body Opus Diet"

[YesiEvenLiftBro]

Keep it up brah! Starting mine tomorrow. Similar, but a little different. "Body Opus Diet"

good luck man

april 1

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
green tea
vitamin d

310g salmon
639 calories
37g fat
0g carb
68g protein

*cooked in penut oil, just grease the pan (12.5ml/5 tsp)*

penut oil 10ml
80 calories
9g fat
0g carb
0g protein

100g pecan
750 calories
72g fat
14g carb (8.5g fibre)
8g protein

4 eggs (232 g)
320 calories
24g fat
4g carb
28g protein

2 tbsp coconut oil
260 calories
28g fat
0g carb
0g protein

total known daily macros *not including penut oil*
1969 calories
161g fat
18g carb (8.5g fibre) (16g fibre including metamucil)
104g protein

excersise
walk stairs for an hour

[aaaaaaaaaachooo]

Never thought about metamucil. Nice way to get fiber while avoiding those carbs.
How are energy levels? What significant differences are there with this "keto" metabolism?

[YesiEvenLiftBro]

Never thought about metamucil. Nice way to get fiber while avoiding those carbs.
How are energy levels? What significant differences are there with this "keto" metabolism?

energy levels are totally normal once adapted, but for the first while I felt like chit, got headaches and felt really lathargic

the real difference I have noticed is how satiated I feel on this diet, it keeps away hunger way better in my opinion and is pretty easy to follow for me
on the down side it has sapped my strength in the gym, my endurance when it comes to a hard workload is lower and recovery seems a bit worse

weight loss is almost the same probably a bit quicker when I am on keto and I have been cutting about 300 kcal a day higher doing keto then I was on my last cut with brown rice/greens/lean chicken/lean turkey/fish/fruit

I also forgot

april 1
monday pre-fed weigh in today was 164lbs

[aaaaaaaaaachooo]

Are you doing carb re-feeds? Something to consider....I think it would help substantially with performance in the gym.

[YesiEvenLiftBro]

Are you doing carb re-feeds? Something to consider....I think it would help substantially with performance in the gym.

good idea, but this cut has been an experiment for me to test out the SKD and I plan to go back on a bulk may 1st and start reverse dieting since I consider my LBM rather low since prolonged dieting has cut me down (been dieting since 249 lbs), during my next cut cycle I plan on giving CKD a shot

april 2

500g bacon
1666 calories
157g fat
0g carb
55.5g protein

eggs (232 g)
320 calories
24g fat
4g carb
28g protein

total known daily macros
1986 calories
181g fat
4g carb
83.5g protein

exercise
10 minute warm up on arc trainer
back squat high bar variation 1x5 warmup 5x5 working
bench press 1x5 warmup 5x5 working
deadlift 1x5 warmup 5x5 working

[Cowmustard]

now are you doing the texas method 5x5(i think thats its name???) or just using a power/rep scheme while dieting.

[YesiEvenLiftBro]

now are you doing the texas method 5x5(i think thats its name???) or just using a power/rep scheme while dieting.

right now I am doing rippetoe's starting strength, with the exception that I am doing high bar back squats instead of low bar back squats and not employing his dieting ideology, and so far I have been doing bent over rows in place of power cleans since I do not have the form proper yet with power cleans to be adding weight

[Cowmustard]

right now I am doing rippetoe's starting strength, with the exception that I am doing high bar back squats instead of low bar back squats and not employing his dieting ideology, and so far I have been doing bent over rows in place of power cleans since I do not have the form proper yet with power cleans to be adding weight

pretty sweet man!!! BOR, yates, or pendley for the rows??? I am a yates fan myself.

also, may i inquire to your power clean form routine???

[YesiEvenLiftBro]

pretty sweet man!!! BOR, yates, or pendley for the rows??? I am a yates fan myself.

also, may i inquire to your power clean form routine???

been doing yates rows so far but I think ripp recommends pendley, as for power cleans it's sort of hard to explain over text easier to show, but I just practice going from my upper thighs to the rack position over and over with no weight, working on getting the rack proper so that my elbows are up, but my wrists are not flexible enough to get my ebows into the rack fast enough and it doesn't feel natural so I keep practicing and stretching

the second thing I practice is the two pulls, going from the ground to the knees, opening the hips and pulling to the upper thighs and closing the knee angle again (my ques for the first two pulls hips back, butt up, sit back, drag the bar), followed by practicing racking the bar (the ques I got for racking the bar are, jump, bar behind you, elbows high, choke yourself)

[YesiEvenLiftBro]

april 3

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
green tea
vitamin d

500g chicken
1100 calories
80g fat
0g carbs
90g protein

1tsp butter unsalted
40 calories
4g fat
0g carb
0g protein

2 tbsp of ranch dip
80 calories
7g fat
4g carb
0g protein

100g pecan
750 calories
72g fat
14g carb (8.5g fibre)
8g protein

total known daily macros
1970 calories
163g fat
18g carb (8.5g fibre) (16g fibre if you include metamucil)
98g protein

excersise
no excersise today, spent whole day cleaning and packing as I have surgery tommorow and am going to spend the week with my folks recovering at their place

[Cowmustard]

good luck on recovery man!!!

[aaaaaaaaaachooo]

That's a lotta chicken & pecans. lolz. Srs tho man - good luck with your surgery & recovery.

[YesiEvenLiftBro]

april 4

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
vitamin d

500g chicken
1100 calories
80g fat
0g carbs
90g protein

1tsp butter unsalted
40 calories
4g fat
0g carb
0g protein

2 tbsp of ranch dip
80 calories
7g fat
4g carb
0g protein

100g pecan
750 calories
72g fat
14g carb (8.5g fibre)
8g protein

total known daily macros
1970 calories
163g fat
18g carb (8.5g fibre) (16g fibre if you include metamucil)
98g protein

excersise
no excersise

had this meal the night before surgery and just replicated the same meal as I had that mourning at 11 pm, technically it was still the 3rd but I'm putting it down as my macros for the 4th as I did not eat on the 4th at all just slept all day in a drug induced coma

[YesiEvenLiftBro]

april 5-6

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
calcium + magnesium + vitamin d + zinc
fish oil caps
raspberry ketone

500ml 35% whipping cream
500ml 35% whipping cream
1666 calories
166g fat
0g carb
10g protein

2 scoops chocolate whey (70g)
300 calories
5g fat
6g carb (4g fibre)
50g protein

total known daily macros
1966 calories
171g fat
6g carb (4g fibre) (11.5g fibre if you include metamucil)
60g protein

excersise
no excersise

not allowed solid foods for the first day post surgery since they make you puke I guess so for the last two days I've just eaten protein ice cream, I plan to step it up back to solid foods tomorrow, staying at my folks place while recovering and I got them making me food (kinda awesome feels like I have a two butlers), I'm doomed to the bed for at least a week until I have my follow up with my surgeon and am not supposed to be doing any lifting over 10lbs or driving or tilting my head forward, other then that I got some wicked drugs and my face is swollen up nice to the point where I can almost not even open my eyes, kind of bummed out cause I cant go to the gym now and work on my progress

WARNING SERIOUSLY GROCE VIDEOS BELOW SOMEWHAT DISTURBING

here are the surgeries I had done
http://www.youtube.com/watch?v=5gUrglaCuWo
http://www.youtube.com/watch?v=iQ-9SaY9du4

[aaaaaaaaaachooo]

Don't worry about not exercising for awhile. Take a break, relax, and let the body recover.
It will probably be more beneficial than working out.

Those gains to be had will still be there waiting for ya brotha!!
For now, chill out & enjoy some ice cream.
Sounds like everything went well - glad to hear.

[YesiEvenLiftBro]

april 7

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
calcium + magnesium + vitamin d + zinc
fish oil caps
raspberry ketone

500g beef rib steak
1235 calories
79g fat
0g carbs
123g protein

25g pecan
188 calories
18g fat
3.5g carb (2g fibre)
2g protein

200g bacon
666 calories
62.5g fat
0g carb
21.5g protein

total known daily macros *not including penut oil*
2089 calories
159.5g fat
3.5g carb (2g fibre) (9.5g fibre including metamucil)
146.5g protein

excersise
no excersise

[YesiEvenLiftBro]

april 8

monday pre-fed weigh in 162lbs

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
calcium + magnesium + vitamin d + zinc
fish oil caps
raspberry ketone

420g beef rib steak
1037 calories
66g fat
0g carbs
103g protein

280g bacon
932 calories
87.5g fat
0g carb
30g protein

total known daily macros
1969 calories
153.5g fat (about 161g including fish oil caps)
0g carb (7.5g fibre including metamucil)
133g protein

excersise
no excersise

[YesiEvenLiftBro]

april 9

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
calcium + magnesium + vitamin d + zinc
fish oil caps
raspberry ketone

300g salmon
618 calories
36g fat
0g carb
66g protein

*cooked in about 50ml coconut oil*

175g pecan
1316 calories
126g fat
24.5g carb (14g fibre)
14g protein

total known daily macros *not including coconut oil*
1934 calories
162g fat
24.5g carb (14g fibre) (21.5g fibre including metamucil)
80g protein

excersise
no excersise

[YesiEvenLiftBro]

april 10

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
calcium + magnesium + vitamin d + zinc
fish oil caps
raspberry ketone

386g chicken
849 calories
62g fat
0g carb
69.5g protein

*cooked in 150ml coconut oil*

150g pecan
1125 calories
108g fat
21g carb (12.5g fibre)
12g protein

7g butter unsalted
60 calories
6g fat
0g carb
0g protein

3g ranch
8 calories
0.7g fat
0.4g carb
0g protein

total known daily macros *not including coconut oil*
2042 calories
176.7g fat
21g carb (12.5g fibre) (20g fibre including metamucil)
81.5g protein

excersise
no excersise

[aaaaaaaaaachooo]

I'd recommend some more protein, even on your no-exercise days.
A protein shake would help boost your daily protein numbers without adding many cals.

[YesiEvenLiftBro]

april 11

supplements
multi vitamin
3 flat teaspoons of sugar free orange metamucil (7.5g fibre)
calcium + magnesium + vitamin d + zinc
fish oil caps
raspberry ketone

12 omega-3 eggs
840 calories
60g fat
12g carb
72g protein

*cooked in about 50ml coconut oil*

155g mushrooms
43 calories
0g fat
7.5g carb (2.5g fibre)
3.5g protein

tex mex cheese 180g
660 calories
54g fat
0g carb
42g protein

67g pecan
503 calories
48g fat
9g carb (5.5g fibre)
5g protein

total known daily macros *not including coconut oil*
2046 calories
162g fat
28.5g carb (8g fibre) (15.5g fibre including metamucil)
122.5g protein

excersise
no excersise