YesIevenLiftBros Keto Log

[ihelpmotivate]

thx man,

was trying that out for a while but for the most part it is really tough to keep track of the macros when counting oil, not the coconut oil used in the cooking it's self but how much actually is applied to the food, as a rule of thumb of late I have just been greasing my pan and not counting it, instead of straight deep frying it and just straight up submerging the food in oil like I was at the start of the log, not even sure how much transfers over due to my frying pan being too heavy for my scale and some oil sticking to the pan, as well as evaporation being a factor and even the food cooked in the oil weigh less post cooking etc.

april 28

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

2 scoop whey
240 calories
3g fat
6g carb
48g protein

450g shrimp
270 calories
2g fat
0g carb
58.5g protein

446ml ice cream
1486 calories
148g fat
0g carb
9g protein

total known daily calories *not including coconut oil*
1996 calories
153g fat
6g carb (7.5g fibre including metamuscil)
115.5 protein

exercise
stretch

warm up 10 minutes cardio on bike

squat 5x5 (45lbs *the bar*)
deadlift 1x5 (135lbs *the bar + 1 plate each side for proper height*)
standing press 5x5 (45lbs *the bar*)
barbell row 5x5 (45lbs *the bar*)
CGBP 3x8 (45lbs *the bar*)
straight bar curl 3x8 (20lb straight bar *lowest of the straight bars at my gym*)
kneeling cable crunch 3x10 (100lbs *I will gradually increase the rep range on this rather then the weight*)

30 minutes cardio on arc trainer above 140bpm

notes
I have decided to start from complete scratch on my 5x5 going to minimum weight instead of 75% of 1rm for a fun little experiment of seeing how long I can continually progress from now to the end of the duration of my bulk (plan to start reverse dieting for the bulk on may 20), from now on I will be including my work set weights so I can try more to see where I am lagging and work on my form (mostly for the big 3) and squat depth until it becomes challenging

today is also the first day since my carb up that my keto sticks have had a stronger reading then trace amounts (today was moderate and I measured pre-fed)

Do you have a specific bodyfat% you want to hit before you start your bulk?

[YesiEvenLiftBro]

Do you have a specific bodyfat% you want to hit before you start your bulk?

in an ideal world I would be cutting to 8% then bulking to 15% and trying to stay in that range while making gains but I don't have an accurate means of measuring my bf% since no calipers or anything and no access to a deca scan, but my original goal going into this was just to cut until 160lbs or until the end of april (may 1st start a bulk), just to give a standard ketogenic diet a test run, but now it has been extended to may 20 just for the summer shred contest after pics

on top of that shooting for a really low body fat has failed me in the past, when I first started I weighed 249lbs but I realized after about a year and a half of dieting trying to get sub 10% that if you just shoot for the 6 pack and straight cut forever eventually you will hit a wall and stop making progress, and I find as soon as my calories dip below 1800 daily they are unsustainable long term, and at 1600 calories daily I would last about 2-3 weeks before getting unreal cravings and binging out ruining weeks of progress, going back into eating in a surplus has been what has helped me pass the 2 plateaus I have experienced in the past so bulking is more my concern at the moment after a time frame of cutting, rather then really hitting a low body fat %

[YesiEvenLiftBro]

april 30

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

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

2 scoop whey
240 calories
3g fat
6g carb
48g protein

500g egg whites
238 calories
0g fat
0g carb
55.5g protein

total known daily macros
2144 calories
169g fat
6g carb (7.5g fibre) including metamucil
113.5g protein

exercise
stretch
warm up 10 minutes on bike
Squat 5x5 50lbs
Bench Press 5x5 50lbs
Barbell Row 5x5 50lbs
Barbell Shrug 3x8 45lbs
Skullcrusher 3x8 20lbs
Straight Bar Curl 3x8 20lbs
Hyperextention 2x10 bodyweight
Kneeling Cable Crunch 3x10 100lbs

did some work today holding my back straight at the bottom of the squat position, really trying to gain some more flexibility in my squat so I can go lower

notes
I have decided to program my progression as follows, big lifts +5lbs a workout, moderate lifts 5lbs a week (assuming I can increase the lift by 5lbs, if not I will progress it at 10lbs bi-weekly if my gym doesn't offer the equipment), and 1 rep a week to endurance exercises (thinking of also adding some calf work to this routine)

[YesiEvenLiftBro]

may 1

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

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

2 scoop whey
240 calories
3g fat
6g carb
48g protein

500g egg whites
238 calories
0g fat
0g carb
55.5g protein

total known daily macros
2144 calories
169g fat
6g carb (7.5g fibre) including metamucil
113.5g protein

exercise
stretch

[YesiEvenLiftBro]

may 2

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

400ml 35% whipping creme
1332 calories
133g fat
0g carb
8g protein

2 scoop whey
240 calories
3g fat
6g carb
48g protein

340g sockeye salmon
580 calories
30g fat
0g carb
72g protein

total known daily macros
2152 calories
166g fat
6g carb
128g protein

exercise
stretch
walk stairs for an hour

[YesiEvenLiftBro]

may 3

supplements
multi vitamin
fish oil caps x10 @1g fat
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

492g salmon
1014 calories
59g fat
0g carb
108g protein

125g walnuts
875 calories
81g fat
15.5g carb (9g fibre) (16.5g fibre including metamucil)
18.5

total known daily macros *including fish oil*
1979 calories
150g fat
15.5g carbs (9g fibre) (16.5g fibre including metamucil)
126.5g protein

exercise
stretch
warm up 10 minutes on eliptical

squat 5x5 55lbs
deadlift 1x5 140lbs
standing press 5x5 50lbs
barbell row 5x5 55lbs
CGBP 3x8 50lbs
straight bar curl 3x8 25lbs
kneeling cable crunch 3x11 100lb

[YesiEvenLiftBro]

may 4

weigh in 159 lbs

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

375g maple sausage
1171 calories
98g fat
9g carb
61g protein

375g turkey sausage
536 cal
35g fat
0g carb
53g protein

46g pumpkin seeds
290 calories
22g fat
5g carb (5g fibre)
15g protein

total known daily macros
1997 calories
155g fat
14g carb (5g fibre) (12.5g fibre including metamucil)
129g protein

exercise
stretch

notes
tomorrow is my mom's birthday, so I'm going out for dinner with them so I figured I would plan out another re-feed for tomorrow so I could eat out with my parents and weigh myself before the water weight hits me...

I lost 2lbs this week, looks like the carb up was a success and maybe I will bump my kcal back up 100cal/day if this continues in a trend and the mild weight loss slow down I was seeing has been smashed

[YesiEvenLiftBro]

may 5

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
black coffee
bcaa/pre-workout

2 scoops of chocolate whey (70g)
240 calories
3g fat
6g carb
48g protein

6 cookie dough pop tarts
1200 calories
30g fat
210g carb (6g fibre)
12g protein

2 blueberry pop tarts
400 calories
10g fat
72g carb (2g fibre)
4g protein

6 smores poptarts
1200 calories
30g fat
210g carb
18g protein

1 litre 1% milk
440 calories
10g fat
48g carb
36g protein

swiss chalet salad+bread
180 calories
0g fat
37g carb (4g fibre)
6g protein

total known daily macros
3660 calories
83g fat
583g carb
124g protein

exercise
10 minute warm up on eliptical

high bar back squats 6x10
dead lift 10x5
bench press 6x10
barbell rows 3x10
the press 2x10
straight bar curls 1x10, 1x5
cable crunches 5x10
standing calf raises to fail x1
dips to fail x2
push ups to fail x1
crunches to fail x1
V sit to fail x1
hyper extension 1x20
roman chair knee raises to fail x1
frog leaps to fail x1

[aaaaaaaaaachooo]

Pop-Tarts, although high in sugar and carbs, have a fair amount of fructose.
I typically try to stay away from fructose during the carb-up. (Only thing I really avoid)
Actually, during last carb-up halfway into some pop-tarts I threw them away while reading "fructose" on the label. lmao

*Macros look about right though!*
How do you feel? Give it a couple days, and you should be feeling nice & "full".

[YesiEvenLiftBro]

Pop-Tarts, although high in sugar and carbs, have a fair amount of fructose.
I typically try to stay away from fructose during the carb-up. (Only thing I really avoid)
Actually, during last carb-up halfway into some pop-tarts I threw them away while reading "fructose" on the label. lmao

*Macros look about right though!*
How do you feel? Give it a couple days, and you should be feeling nice & "full".

thx for the heads up bro, was actually really worried about that last carb re-feed

http://forum.bodybuilding.com/showth...hp?t=153397681
^ see thread from last re-feed for pants chitting

still not sure how to figure out how much fructose is actually in this stuff since table sugar is supposed to break down into quite a bit of fructose also on top of the HFCS that is listed on the label, worried about it last reefed then just shrugged, went full YOLO and downed all those amazing strudels with 1000 phucks not given and everything went better then expected and the re-feed had some very positive effects, hope the same happens here

this time post re-feed here, I am feeling really good actually, these re-feeds are really nice, the way they speed up recovery compared to no re-feed is insane, had that depletion workout and am barley feeling it, for me personally there is a world of difference having carbs in my diet vs no carbs, got tons of energy, after pump and next day, you look way bigger, next is just seeing if the weight loss continues on the trend the way it did from the last re-feed since my body fat might be dipping low enough to effect my hormonal balance with long term low carbing it (as I hear leptin and T3 can be lowered during long term keto, especially under 15% bodyfat for leptin)

[YesiEvenLiftBro]

may 6

supplements
multi vitamin
fish oil caps x10 @1g fat
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

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

120g walnut
840 calories
78g fat
15g carb (9g fibre)
18g protein

total known daily macros *including fish oil caps*
1967 calories
154g fat
15g carb (9g fibre) (16.5g fibre including metamucil)
121g protein

exercise
stretch
walk stairs 1 hour

notes
steak today was pretty much the best damn steak I've had in about a year, somehow must have got lucky when I picked it up or how I cooked it... donno, could have cut through this thing with a butter knife, soooo good

[ghepardo]

in an ideal world I would be cutting to 8% then bulking to 15% and trying to stay in that range while making gains but I don't have an accurate means of measuring my bf% since no calipers or anything and no access to a deca scan, but my original goal going into this was just to cut until 160lbs or until the end of april (may 1st start a bulk), just to give a standard ketogenic diet a test run, but now it has been extended to may 20 just for the summer shred contest after pics

on top of that shooting for a really low body fat has failed me in the past, when I first started I weighed 249lbs but I realized after about a year and a half of dieting trying to get sub 10% that if you just shoot for the 6 pack and straight cut forever eventually you will hit a wall and stop making progress, and I find as soon as my calories dip below 1800 daily they are unsustainable long term, and at 1600 calories daily I would last about 2-3 weeks before getting unreal cravings and binging out ruining weeks of progress, going back into eating in a surplus has been what has helped me pass the 2 plateaus I have experienced in the past so bulking is more my concern at the moment after a time frame of cutting, rather then really hitting a low body fat %

my same feelings exactly... in an ideal world where I can keep my motivation high to get 8%, provided I comply 100% with all the energy spent, and doing 100% exactly as planned, too bad it isn't like that,

Also, yeah... I was really concerned about getting an six pack.. But.... now, I'm not too motivated about that idea, instead, I want to bulk suddenly, just because I feel skinny, and my head is making me run and run and tell me to bulk, and use that energy to bulk, the same little friend that told me to lose weight, now telling me to get massive... have to trust in instincts and not in an ideal world

[YesiEvenLiftBro]

may 7

supplements
multi vitamin
fish oil caps x10 @1g fat
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

170g pumpkin seeds
1070 calories
82g fat
19g carb (19g fibre)
56.5g protein

400g salmon
824 calories
48g fat
0g carb
88g protein

total known daily macros *including fish oil caps*
1984 calories
140g fat
19g carb (19g fibre) (26.5g fibre if you include metamucil)
144.5g protein

exercise
stretch

warm up 10 minutes cardio on bike

Squat 5x5 60lbs
Bench Press 5x5 55lbs
Barbell Row 5x5 60lbs
Barbell Shrug 3x8 50lbs
Skullcrusher 3x8 20lbs
Straight Bar Curl 3x8 30lbs
Hyperextention 2x10 bodyweight +10lbs
Kneeling Cable Crunch 3x11 100lbs

notes
tried to bake a keto cheese cake today, it ended in fail since the recipe called for 3/4 cup of stevia... that didn't work out so good and the garbage got to eat it instead of me, going to try my hand at keto pizza tomorrow instead

[YesiEvenLiftBro]

may 8

supplements
multi vitamin
fish oil caps x10 @1g fat
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

170g pumpkin seeds
1070 calories
82g fat
19g carb (19g fibre)
56.5g protein

375g turkey sausage
536 cal
35g fat
0g carb
53g protein

40g walnut
280 calories
26g fat
5g carb (3g fibre)
6g protein

200g martell XO cognac
320 calories
0g fat
0g carb
0g protein

total known daily macros *including fish oil caps*
2296 calories
153g fat
24g carb (22g fibre) (28.5g fibre if you include metamucil)
115.5g protein

exercise
stretch

notes
got a bottle of xo today for my birthday that is comming up in 2 and a half weeks, so I hit my macros then cheated and opened the bottle early and enjoyed a nice 02 monte cristo cigar, one cigar left for the birthday it should be a good one thank you cuba...

[YesiEvenLiftBro]

may 9

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil

450g ground italian sausage
1380 calories
114g fat
12g carb
60g protein

344g cheese
1261 calories
103g fat
0g carb
80g protein

2 omega-3 eggs
140 calories
10g fat
2g carb
12g protein

173g mushrooms
35 calories
0g fat
5.5g carb (2.5g fibre)
2.5g protein

106g pizza sauce
42 calories
0g fat
9g carb (2.5g fibre)
1.5g protein

227g almond flour
1378 calories
113.5g fat
48.5g carb (24g fibre)
48.5g protein

total known pizza macros
4236 calories
340.5g fat
77g carb (29g fibre)
204.5g protein

total daily macros for today of 1/2 a pizza (what I ate)
2118 calories
170.25g fat
38.5g carb (14.5g fibre) (22g fibre including metamucil)
102.25g protein

exercise
stretch
walk stairs for an hour
body weight exercises

notes
keto pizza was a big success, tastes better then I thought, can't wait to have the other half tomorrow

[YesiEvenLiftBro]

may 10

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil

total daily macros for today of 1/2 a keto pizza
2118 calories
170.25g fat
38.5g carb (14.5g fibre) (22g fibre including metamucil)
102.25g protein

exercise
stretch
10 minute warm up on rowing machine

squat 5x5 65lbs
deadlift 1x5 145lbs
standing press 5x5 55lbs
barbell row 5x5 65lbs
CGBP 3x8 55lbs
straight bar curl 3x8 50lbs
kneeling cable crunch 3x12 100lb

20 minutes LISS on bike

[Cowmustard]

Keto pizza eh.... Hmmmmmm

[YesiEvenLiftBro]

Keto pizza eh.... Hmmmmmm

http://eatketo.com/chicago-style-stuffed-pizza/
here you go bro if you are interested, it was pretty good

may 11

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
10x fish oil caps at 1g each
black coffee

420g salmon
865 calories
50.5g fat
0g carb
92.5g protein

140g walnuts
980 calories
91g fat
17.5g carbs (10.5g fibre)
21g protein

1 scoop chocolate whey
120 calories

total daily macros for today *including fish oil caps*
2055 calories
153g fat
20.5g carb (10.5g fibre) (18g fibre including metamucil)
137.5g protein

exercise
stretch

[YesiEvenLiftBro]

may 12

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
10x fish oil caps at 1g each
black coffee

602g salmon
1240 calories
72g fat
0g carb
132.5g protein

110g walnuts
770 calories
71.5g fat
13.5g carb (8g fibre)
16.5g protein

total daily macros for today *including fish oil caps*
2100 calories
153.5g fat
13.5g carb (8g fibre) (15.5g fibre including metamucil)
149g protein

exercise
stretch
walk stairs for an 30 minutes
body weight exercises

[YesiEvenLiftBro]

may 13

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
10x fish oil caps at 1g each
black coffee

350g salmon
721 calories
42g fat
0g carb
77g protein

6 omega-3 eggs
420 calories
30g fat
6g carb
36g protein

110g walnuts
770 calories
71.5g fat
13.5g carb (8g fibre)
16.5g protein

half a glass of martell xo
???? calories
0g fat
0g carb
0g protein
???g alchohol
(maybe around 200ml, so around 56 calories at 40% alchohol)

total daily macros for today *including fish oil caps*
2001 calories
153.5g fat
19.5g carb (8g fibre) (15.5g fibre including metamucil)
129.5g protein

exercise
stretch
walk stairs for an 30 minutes
body weight exercises

notes
ran out of fish oil caps today, going to break into my super concentrate fish oil caps tommorow, they are almost twice the concentration of dha and epa so probably looking at less fat per cap

[aaaaaaaaaachooo]

Hey brah - just checkin' in!!!
You incorporating some lifting?
That cardio is great - but do your muscle feel full & solid without carb-ups very often & without lifting regularly?

You've been losing "weight" on the scale quite a bit I've noticed.
What BF did you start at, and where are you at now?
Just curious on how progress is goin.

[YesiEvenLiftBro]

may 14

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
10x fish oil caps at 1g each
black coffee

320g salmon
659 calories
38.5g fat
0g carb
70.5g protein

10 omega-3 eggs
700 calories
50g fat
10g carb
60g protein

50g macadamia nuts
338 calories
38g fat
6.5g carb (5g fibre)
3g protein

15ml blue cheese dip
60 calories
6g fat
1g carb
0g protein

30g natural peanut butter
180 calories
14g fat
6g carb (2g fibre)
6g protein

total *including fish oil caps*
1991 calories
152.5g fat
23.5g carb (7g fibre) (14.5g fibre including metamucil)
145.5g protein

[YesiEvenLiftBro]

may 15

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

100g brazil nuts
700 calories
66.5g fat
13g carb (6.5g fibre)
13g protein

1 bar 99% pure dark chocolate
270 calories
25g fat
4g carb (3g fibre)
7g protein

30g natural peanut butter
180 calories
14g fat
6g carb (2g fibre)
6g protein

1 scoop of whey
120 calories
1.5g fat
3g carb
24g protein

total *including fish oil*
2032 calories
151.5g fat
26g carb (11.5g fibre)
131.5g protein

[YesiEvenLiftBro]

may 16

supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee

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

3 scoops whey
360 calories
4.5g fat
9g carb
72g protein

total
2026 calories
161.5g fat
9g carb
127.5g protein

[YesiEvenLiftBro]

may 17

supplements
black coffee
3 tsp of metamucil
vit-d and calcium
multivitamin

330g salmon
680 calories
39.5g fat
0g carb
72.5g protein

2 bar 99% pure dark chocolate
540 calories
50g fat
8g carb (6g fibre)
14g protein

60g natural peanut butter
360 calories
28g fat
12g carb (4g fibre)
12g protein

6 omega-3 eggs
420 calories
30g fat
6g carb
36g protein

total (including fish oil)
2054 calories
153.5g fat
26g carb (10g fibre)
134.5g protein

[YesiEvenLiftBro]

Hey brah - just checkin' in!!!
You incorporating some lifting?
That cardio is great - but do your muscle feel full & solid without carb-ups very often & without lifting regularly?

You've been losing "weight" on the scale quite a bit I've noticed.
What BF did you start at, and where are you at now?
Just curious on how progress is goin.

no, without the carb ups weight lifting becomes much harder, I felt more tired and was having bigger issues with recovery from exercises (including cardio), as soon as I tried those two carb ups it made a huge difference and I felt great

I am not sure what the body fat shift has been, no access to any means to measure body fat besides the mirror, how ever I like to think this cut was fairly successful and I am looking much leaner now then when I started this cut

final scale weight today is 161lbs, I would say there wasn't too much of a muscle loss (at least by looks) but I won't truly know until I start lifting seriously again and add some carbs to my diet

anyways, this will be my last log on the keto forum for a long time (plan to bulk for over a year or 200lbs what ever comes 1st), I am starting a bulk today and going out for wings and beer with my friend, I will post my bulking log in the nutrition section for anyone that wants to follow along for the carbohydrates of justice and will post a link in here later

I will be back eventually and think I will try a regular CKD with re-feeds on my next cut, but for now it's time to get more serious buisness with the weight lifting and start eating carbs again, good luck to all you keto bros out there

[ghepardo]

no, without the carb ups weight lifting becomes much harder, I felt more tired and was having bigger issues with recovery from exercises (including cardio), as soon as I tried those two carb ups it made a huge difference and I felt great

I am not sure what the body fat shift has been, no access to any means to measure body fat besides the mirror, how ever I like to think this cut was fairly successful and I am looking much leaner now then when I started this cut

final scale weight today is 161lbs, I would say there wasn't too much of a muscle loss (at least by looks) but I won't truly know until I start lifting seriously again and add some carbs to my diet

anyways, this will be my last log on the keto forum for a long time (plan to bulk for over a year or 200lbs what ever comes 1st), I am starting a bulk today and going out for wings and beer with my friend, I will post my bulking log in the nutrition section for anyone that wants to follow along for the carbohydrates of justice and will post a link in here later

I will be back eventually and think I will try a regular CKD with re-feeds on my next cut, but for now it's time to get more serious buisness with the weight lifting and start eating carbs again, good luck to all you keto bros out there

Good luck in your bulk bro
I'll inevitably do some bulk without options...
for the meantime, I'll do CKD or SKD until I get below
I'm looking thinner, but the marks on my abs are dissappearing.. and that is important for me