Workingthedream's Keto log with pics

**workingthedream** · 08-10-2014, 05:21 PM

Starting weight on Keto: 96.2kg/ 213.4lbs (5 May 2014)

Last weeks weight: 84kg/184.8lbs (2 Aug 2014) (saturday morning weigh in)
This weeks weight: 84.3kg/184.8lbs (10 Aug 2014) (sunday morning weigh in)
Difference: +0.3kg / +0.66lbs

average calories consumed: 2,415kcal

Notes: well, gained weight on my weekly weigh in for the first time since I started dieting in February where i havn't left the country. I have gained weight twice since feb, but both times i had been overseas.

Average calories consumed was only 2,415 per day. I had a bad day in the week of 4k+ other days brought the average down.... but 2,415kcal is way under my TDEE (esp with 9 gym sessions during the week) so i shouldn't have put on the weight. It might possibly be water weight from maybe not being in keto anymore, but average carbs for the week was about 50g. which is enough to get kicked out of keto, but not enough for body to really start storing it...

Will see how next week goes.

**workingthedream** · 08-11-2014, 09:28 PM

11 August 2014

Macros
calories: 1647kcal
fat: 106g
protein: 139g
carbs: 14g
water: 14 cups

Workout

Fierce 5 (A)
Squats: 1x8x80kg, 1x5x90kg; 3x5x100kg
Bench Press 1x8x75kg; 2x5x85kg 1x4x85
Pendlay row 1x8x55kg; 3x5x65kg
face pulls 3x8x68kg
calf extensions 3x8x70kg
tricep (rope pulldown) 3x8x34kg

additional
3x5xBW hammer chinups
3x12x50kg shrugs

Note: bench press: nearly failed 4th rep, so with no spotter wasn't game for the last rep... total beta male effort :-(

**TypeNirvash** · 08-12-2014, 06:18 AM

Originally Posted by bbfitfam

This is great! I have been following these tips for a while now, and I can honestly say I'm extremely pleased with the results.

I have to agree with everyone in this blog. I would typically say that carbs such as whole wheat toast, brown rice and fruit (apples) are the best way to go.

What I found is that you need to find ways to make it work so you don't feel like you're depriving yourself. I recently found a new energy drink that actually has zero carbs, zero sugar and has 4900% of B12 vitamin, which gives me all of the energy that I need throughout the day and don't feel sluggish. It definitely helped me through this, so maybe you guys should check it out, I ordered mine through site omitted

Good luck

Please don't advertise Amway on my buddy's log

This is a log, and not a place for advertisement... Respect that. Also, it's against forum rules to advertise products that are not sold on the BB.com store...

Dream, no worries about failing on reps. It means you're working. Be delighted that you pushed yourself to failure! Failure is not a bad thing!

**workingthedream** · 08-12-2014, 10:57 PM

Originally Posted by TypeNirvash

Please don't advertise Amway on my buddy's log

This is a log, and not a place for advertisement... Respect that. Also, it's against forum rules to advertise products that are not sold on the BB.com store...

Dream, no worries about failing on reps. It means you're working. Be delighted that you pushed yourself to failure! Failure is not a bad thing!

LOLOLOLOL!!!!! I must have missed it, post went MIA but thanks bro! haha

yea had the weekend off so was feeling weak as on Monday. Tuesday workout ended up much better. Had a little carbs (~5 grams) with the preworkout and it made a world of difference.

12 August 2014
MACROS
calories: 1935kcal
fat: 131
protein: 157
carbs: 23
water: 12 cups

notes: mum made roast chicken, I ate before I logged it and then realised I overdid the protein haha

WORKOUT
lunchtime: cardio

evening: [B]FIERCE 5 (A)[B]
Squats: 1x8x80kg; 1x5x90kg; 2x5x100kg; 1x5x105kg
Incline Bench: 1x8x60kg; 2x5x70kg; 1x5x72.5kg
Romanian Deadlift: 1x8x55; 1x5x65, 2x5x75kg
lat pull down: 1x8x56kg; 3x5x74kg
hammer grip chins: 3x5xBW
dumbbell hammer curl (standing): 3x8x17.5kg
abwork: 15 minutes

**TypeNirvash** · 08-13-2014, 06:08 AM

I was looking at that like, WTF!

But seriously, though, man, weights are moving up. I'm admiring your work right now

**workingthedream** · 08-14-2014, 12:23 AM

Originally Posted by TypeNirvash

I was looking at that like, WTF!

But seriously, though, man, weights are moving up. I'm admiring your work right now

hehe thanks bro, will put it down to noob gains atm... but some reps on squats are taking an eternity to get up... you and ur thread are setting the benchmark atm. Lets be honest, most peeps would be happy to get within 10% of your numbers lol me included. keep up ur posting dude, loving it!

13 August 2014
MACROS
calories: 1880kcal
fat: 118g
protein: 132g
carbs: 22g
water: 11 cups

WORKOUT
Nadda, as was out on a job and nowhere near my gym.

**workingthedream** · 08-14-2014, 06:34 PM

[I]14 August 2014

Macros
calories: 1762kcal
fat: 104g
protein: 135g
carbs: 32g
water: 11 cups

Workout

lunchtime: Nil

evening: Fierce 5 (A)
Squats: 1x8x80kg, 1x5x90kg; 1x5x100kg; 1x4x110kg; 1x5x105kg
Bench Press 1x8x80kg; 1x5x85kg; 2x3x90kg; 1x8x80kg
Pendlay row 1x8x55kg; 3x8x65kg
face pulls 1x12x48kg; 3x8x68kg
calf extensions: skipped as was cramping all day
s/s(1) tricep (rope pulldown): 3x8x58kg
s/s(1) pushups: 3x20xBW
s/s(2) pullups: 3x3xBW
s/s(2) hammer grip chin-ups: 3x3xBW
ab work: 10 minutes

notes: tried to go up in weight for squats, couldn't get to parallel as struggled to get up from even a 10% angle... also tried to go up for bench, but could only push put 3 full reps for both second and third set, felt guilty so did an extra set with lower weight for 8

**TypeNirvash** · 08-14-2014, 06:38 PM

I swear, every time I look at your log, I feel incredibly proud. You're rocking it out man, keep up the phenomenal work.

**workingthedream** · 08-16-2014, 08:44 PM

Originally Posted by TypeNirvash

I swear, every time I look at your log, I feel incredibly proud. You're rocking it out man, keep up the phenomenal work.

thanks bro, very kind words and mean alot :-)

15 August 2014
MACROS
calories: 1687
fat: 87
protein: 132
carbs: 29
water: 11

WORKOUT
lunchtime: nil

evening: cardio (1.5h walking)

**workingthedream** · 08-16-2014, 08:53 PM

Starting weight on Keto: 96.2kg/ 213.4lbs (5 May 2014)

Last weeks weight: This weeks weight: 84.3kg/184.8lbs (10 Aug 2014) (sunday morning weigh in)
This weeks weight: This weeks weight: 82.8kg/182.1lbs (16 Aug 2014) (saturday morning weigh in)

Difference: -1.5kg / -3.3lbs

Average Calories consumed for the week = 2120kcal (from saturday to friday)

NOTES: Last week i put on 0.4kg eating similar calories, so difference last week might have been the waterweight from eating more carbs than i should have on a keto diet which would account for the above average drop this week. :-)

**workingthedream** · 08-17-2014, 05:43 PM

Carbed up this weekend in anticipation of my gym buddy returning from overseas and us beginning our program with progressive overload. We are also switching two of our three training sessions to mornings (of which i absolutely detest as i'm about as far away from a morning person as they come... but apparently needs to be done). Therefore, ill probably end up increasing workouts from 8-10 a week to 10-13 a week as i'll still go afterwork as usual. I'll be doing 2-3 morning sessions a week , 4-5 lunchtime sessions a week, and 4-5 evening sessions a week. 3-5 weight sessions and the rest will be cardio (light such as walking, incline walking, light jogs etc to keep BPM <120 most of the time.

Obviously, not going to be able to sustain that sort of training (esp progressive overload) eating at the deficit i have been eating (500-800kcal a day), so have decided to try out a CKD for a week or so, and maybe a TKD later on depending on how CKD treats me.

16 August 2014
MACROS
calories: 2490kcal
fat: 130g
protein: 148g
carbs: 179g
water: 8 cups

WORKOUT
NIL

17 August 2014
MACROS
calories: 3408kcal
fat: 136g
protein: 138g
carbs: 306g
water: 8 cups

WORKOUT
Fierce 5 Novice (A)
squats: 1x8x80kg; 1x5x90kg; 1x5x100kg; 2x5x102.5
incline bench: 1x8x60kg; 1x5x70kg; 2x5x75kg
Pendlay Row: 1x8x55kg; 3x8x65kg
facepull: 1x15x50kg; 3x10x68kg
calf: skipped
(ss1) tricep: 3x10x54kg
(ss1) pushups: 3x15xBW
(ss2) pullup: 3x3xBW
(ss2) chinup: 3x3xBW

**workingthedream** · 08-18-2014, 06:02 PM

18 August 2014

MACROS
calories: 1814kcal
carbs: 16g
fat: 114g
protein: 138g
water: 17 cups

WORKOUTS

1) Morning
Fierce 5 Novice (B)
leg press (sub): 1x10x110kg; 3x5x164kg
Smith Incline Bench (sub): 1x12x40kg; 1x8x60kg; 3x5x70kg
Romanian DL: 1x8x60kg; 1x8x80kg; 3x8x90kg
Lat Pull down: 3x8x64kg
seated EZ curl: 3x10x35kg
abs: skipped (late for work)

2) Lunchtime
Cardio: 45 min (light cardio, walking/uphill walking/light jogs)

3) Evening
Fierce 5 Novice (A)
Squat: 1x8x80kg; 1x5x90kg; 2x5x100kg; 1x5x105kg
Bench: 2x8x80kg; 1x6x80kg(failed@7th)
Pendlay Row: 1x8x55kg; 3x8x65kg
Face pulls: 1x15x45kg; 3x10x65kg
(ss1) tricep pushdown: 3x10x64kg
(ss1) pushups: 3x15xBW
(ss2) pull up: 3x4xBW
(ss2) hammer grip chinup: 3x4xBW
ab work: 10 minutes

Notes: first morning training session, it was horrible, besides being half asleep the gym was packed and we couldnt get our proper workout done. i.e. had to sub squats for leg press and incline bench moved to the smith machine.
i was antsy all day so went and did another weight session after work. for most exercises i was able to push out weight and reps as per usual except the bench press. after a morning of incline bench, the evening flat bench press felt ALOT heavier... so instead lowered weight to push out a few extra reps. was lucky to have a spotter as the chest was gassed on the last set.

**oztransform** · 08-18-2014, 10:27 PM

Originally Posted by workingthedream

Friday 4th July 2014

ingredients
unsalted butter: 15g
coconut oil: 56g
liquid sweetener: 16 drops
desiccated coconut: 25g
cocoa: 10g
benefiber: 6 tsp

Exercise
Nil

hey mate, I'm in Aus too and wondering what liquid sweetener you use... I cant seem to get recipes right using granular stevia...

thanks

**workingthedream** · 08-18-2014, 10:58 PM

Originally Posted by oztransform

hey mate, I'm in Aus too and wondering what liquid sweetener you use... I cant seem to get recipes right using granular stevia...

thanks

Hey bud, yea i used stevia the first batch and it ended up blotting together.

In the flour/cakemix section at coles there is a bottle of liquid sweetener called sugarless

http://shop.coles.com.au/online/nati...eetener-liquid

be careful though as a few drops too many and it will cause whatever you are making to taste like you are sucking on a few silver coins.

**raskolAU** · 08-19-2014, 06:07 AM

Liquid stevia is awesome, I've found that all the granular stevia have half other sweeteners which kind if defeats the purpose.

Btw keep up the good work man, I'm thoroughly impressed!

**TypeNirvash** · 08-19-2014, 06:56 AM

Originally Posted by workingthedream

Hey bud, yea i used stevia the first batch and it ended up blotting together.

In the flour/cakemix section at coles there is a bottle of liquid sweetener called sugarless

http://shop.coles.com.au/online/nati...eetener-liquid

be careful though as a few drops too many and it will cause whatever you are making to taste like you are sucking on a few silver coins.

Oh god, that sounds horrible. I don't know why I thought that was funny.

**workingthedream** · 08-19-2014, 05:16 PM

Originally Posted by raskolAU

Liquid stevia is awesome, I've found that all the granular stevia have half other sweeteners which kind if defeats the purpose.

Btw keep up the good work man, I'm thoroughly impressed!

thanks mate, but still a ways to go ahead, as i was doing body comp calcs on some paper. Have some goals in mind, but won't know until the next Dexa scan which is due next week :-S

Originally Posted by TypeNirvash

Oh god, that sounds horrible. I don't know why I thought that was funny.

LOLOL, it tastes just as bad. sodium saccharin is the culprit from memory... i'm in agreeance its funny, as long as its not you thats eating it hehe

**workingthedream** · 08-19-2014, 05:18 PM

19 August 2014

MACROS
calories: 1846kcal
fat: 116g
protein: 120g
carbs: 30g
water: 12 cups

WORKOUT
lunchtime: light cardio - 45 minutes

evening: light cardio - 1 hour

**workingthedream** · 08-20-2014, 02:21 AM

OMG..... just sprained my lower back AGAIN... i'm so demoralised right now... took two weeks to fully recover about a month ago, and i have done it again on a different exercise...

was making such good progress until today... i can tell it's going to be a bad one as well... no more words to describe :-(

**raskolAU** · 08-20-2014, 06:37 AM

Ouch :-(

if you keep mobile ie walking (naturally, not that treadmill fake walk) that can help back issues.

**workingthedream** · 08-21-2014, 05:31 PM

Originally Posted by raskolAU

Ouch :-(

if you keep mobile ie walking (naturally, not that treadmill fake walk) that can help back issues.

Unfortunately can't take time off work as its so busy here. So got some pain killers for the next couple days.

More peeved about not being able to workout or even do Cardio though. I'm going to take about a week off keto whilst still aiming to eat at deficit.

Will try walking on the weekend as the blood circulation helps it alot.

I'll check back in when Keto restarts and continue the log then.

**workingthedream** · 08-28-2014, 06:25 PM

Update 29 August 2014

Over a week since i sprained my back. Since then have been to the physiotherapist twice (one more session booked for monday). After some dry needling sessions and some deep tissue massages which nearly brought me to tears it feels close to 80%. If i sit too long, i can definitely feel it, but compared to taking 5 minutes to get out of a car, ill take it.

Physio said the recurrent back issues (sprained it twice in 30 days) is most likely due to a weak core from rapid weight loss as well as in the last 2-3 months starting on compound lifts and going too heavy without giving muscle fibers enough time to strengthen. I had two different P.T's check my form before the injury. they had said it was fine, but who knows, maybe its form related too.

Anyway, back on the treadmill for light jogs and mostly walks. Will start v.light weight training again next week.

Due to the recent set backs and advice from physio, will have to tweak program from '3x5' progressive overload to dropping the weight and shooting for 8-10 reps, and slowly increase as strength does.

Another side note, dropped off keto whilst injured. attempts to eat under maintenance didn't last long. Back eating keto foods now, but still holding the water weight. Hopefully by the end of next week will have a gauge on how much of a set back it was and can readajust timelines from there.

Was due for a DEXA this week, but because of the waterweight im holding, is going to skew the breakdown. Will book in a test late next week or the week after once back in Keto state.

Will start log again tomorrow.

:-)

**workingthedream** · 09-01-2014, 05:40 PM

1st September 2014

Yesterday was the first day back eating keto for a few weeks, after 1 week taking a break from Keto (had alot of social activities planned, and wanted to enjoy it) and then on the second day back on keto injuring my lower back so ended up taking the next 2 weeks or so off keto (~3 weeks total). In this time counted calories, but for the most part ate at or above maintenance as the bad back and not being able to train put me in a bad head space. It was a conscious decision at the time, so don't feel too bad about it post fact.

Will weigh in this weekend when some of the water weight is off, and HOPEFULLY, it will only set me back a month or so on my timeline.

I do expect that i have put on fat during this period. From rough calculations maybe 1kg or so.

As I have not done any weights for a few weeks, hopefully there isn't muscle wastage or it is at least marginal. Still can't do weights yet, so not able to gauge strength, nor would i want to after injuring my back in the same place twice in 30 days.

As im not weight training, will drop protein slightly to ~0.8g per lb of LBM from ~0.9-1g per lb of LBM when i was lifting heavy.

MACROS
calories: 1,617kcal
carbs: 28g
fat: 97g
protein: 121g
water: 14 cups

WORKOUTS

lunchtime: NIL - had a physiotherapist appointment

evening: Cardio 1.5hours (light cardio - walking, light jogging, stretching)

**workingthedream** · 09-02-2014, 06:05 PM

2nd September 2014

MACROS
calories: 1,699
fat: 100g
protein: 114g
carbs: 34g
water: 14 cups

WORKOUT

lunchtime:
cardio 45 min (light cardio: walking, light jogs)

evening:
weights
bench press: 3x8x80kg; 1x4x85kg
incline flies: 3x8x17.5kg
pullups: 2x7xBW; 1x5xBW
hammer chinups: 3x6xBW

cardio 15 minute light cardio

note: wasn't meant to restart weight training yet, but just did some upper body to not aggravate the lower back injury. 10 days off weight training and i can't believe the loss in strength. i felt bench press taxing, and those weights and reps would have only been a first warm up set a fortnight ago

**workingthedream** · 09-03-2014, 04:32 PM

3rd September 2014

MACROS
calories: 1780kcal
fat: 101g
protein: 121g
carbs: 38g
water: 14 cups

WORKOUT
lunchtime: Cardio - 45 min (light cardio)

evening: Cardio - 60 min (light cardio)

**workingthedream** · 09-04-2014, 04:26 PM

4th September 2014

MACROS
calories: 1580kcal
fat: 93g
protein: 134g
carbs: 26g
water: 14 cups

WORKOUT
lunchtime: Nil

evening: Light cardio - 90 min (walking)

notes: went to the rehab physio today. free to head back to the gym with a slightly modified program

**workingthedream** · 09-07-2014, 04:45 PM

5th September 2014

MACROS
calories: 1843kcal
fat: 117g
protein: 117g
carbs: 24g
water: 10 cups

WORKOUT
lunchime - light cardio 45 minute

evening - nil

6th September 2014

MACROS
calories: 2835kcal
fat: 123g
protein: 165g
carbs: 237g
water: 10 cups

WORKOUT
lunchtime: light cardio - 2 hours

evening: NIL

7th September 2014

MACROS
calories: 2384kcal
fat: 101g
protein: 99g
carbs: 264g
water: 12 cups

WORKOUT

lunchtime: High Intensity cardio - 90 minutes

evening: NIL

Notes: social activities saturday and sunday with an engagement party and fathers day on sunday. food was amazing

**workingthedream** · 09-07-2014, 05:07 PM

Starting weight on Keto: 95.3kg/ 210lbs (5 May 2014)

Last weigh in weight: 82.8kg/182.1lbs (16 Aug 2014) (saturday morning weigh in)
This weeks weight: 81.9kg/180.2lbs (06 Sept 2014) (saturday morning weigh in)
Difference: -0.9kg / -1.98lbs

Notes: Well first weigh in since injuring the back a few weeks ago in mid august. Since then have had 2 weeks eating non keto and over maintenance. last week started eating in keto again. Was surprised at weight reducing. Was expecting to have put on at least a kilo of fat. However, the last week eating keto was at a fairly large deficit. Will increase calories from this week to 1800kcal-ish per day

average calories consumed last 7 days: 2,187kcal

**workingthedream** · 09-10-2014, 12:14 AM

9 September 2014

MACROS
calories: 1630
fat: 95g
protein: 130g
carbs: 24g
water: 14 cups

WORKOUT

lunchtime: light cardio 10 min (swim) followed by sauna and stretching

evening:
new workout routine required due to recurring back injuries.

did various workouts, but not cementing the routine in stone just yet.

**workingthedream** · 09-11-2014, 07:48 AM

10 September 2014

MACROS
calories: 1,869
fat: 115g
protein: 129g
carbs: 32g
water: 14 cups

WORKOUT
lunchtime: Nil

evening: weight training. various. (45min) cardio (30min)

11 September 2014

MACROS
calories: 1,996
fat: 117g
protein: 139g
carbs: 38g
water: 10 cups

WORKOUT
lunchtime: nil

evening: weight training various (30 min); stretching.

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