Ummm excuse me you dropped some fat on the ground!!!!!!!!

[weezyfbaby]

ok guys its game time. Im doing keto, with the keto workout, according to step by step keto diet Plan!(http://forum.bodybuilding.com/showthread.php?t=36497) My goal is to have a complete body transformation during this summer(may 23 to august 19th) I will be posting what i eat and workout, plus sometimes how i felt bout the days workout, diet, or just about anything!Been KETO since 5-21-07.

day 1 of journal:5-27-07


diet:
meal 1: 3 eggs,1/2cup egg whites,1/4cup cheddar cheese,3 slices canadian bacon

meal 2: 3/4 cup walnuts(fish oil pill)

meal 3: hamburger and half(no bun), 2 hotdogs no bun, some salsa wit celery

meal 4: 1 cup egg whites,0.85 cup cottage cheese, scoop of whey

fitday:2210 cals,153g fat,41g carb.,175g protein
%S 60%fat +33%protein+7%carb=total

today i went on "picnic with family extremely hard to eat right meal 3, kind of was forced to have those foods with little carbs. or starve. So im disappointed. Last off day gym open tom. can't wait!

[weezyfbaby]

bump!

[weezyfbaby]

bbbbbummmmppppp guys?

[sungoddesskatie]

Considering you weren't prepared for the picnic- I'd say you did a great job! How are your losses/gains so far? You have been on keto for a week or so?

[weezyfbaby]

yah i started last monday, my weight loss was great went down like 4 lbs in that week, after the carb up its been going down steadily.

1st day keto:164
6th day keto:160
carb up:163
today:160

[weezyfbaby]

ok today being memorial day, the gym i go too closed at noon. And I had a long night last night so i woke up around 11:20 so didn't have time to finish the whole workout(didn't do any abs or stiff leg deadlift)

day 2 of KETO 5-28-07

MONDAY: Chest, Back, Abs
High intensity workouts with 60 sec rest between sets, 90 sec rest between
each exercise
(this excludes all warm up sets)
Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps


diet:
meal 1: 2 steak um pattys, with some cheese and tiny bit of onions(Fish oil pill)
meal 2: 1 Cup Walnuts, and 1 cup egg whites
meal 3: chicken breast(fish oil pill)
meal 4: 4 slices of mozzarella cheese and some of my homemade protein bar
meal 5: tilapia (fish oil pill)
meal 6: 1/2 cup walnuts i tablespoon flax oil
fitday:2468cals,166gfat,179g protein,28g carb.
%S=59%fat+39%protein+4%carb.

today i felt my diet was pretty good, but i didn't really eat anything i wanted to eat. I did enjoy making the homemade protein bar thanks to "keto recipes".

[weezyfbaby]

bump...

[weezyfbaby]

bumpit

[weezyfbaby]

ok today is 5-29-07

workout:
TUESDAY: Shoulders, Arms
Same intensity mentioned before
Military press 5 sets, 8-10 reps
Preacher curls 5 sets, 8-10 reps
French press or "skull-crushers" 5 sets, 8-10 reps
Hammers 5 sets, 8-10 reps
V-bar tricep press 5 sets, 8-10 reps



diet:meal 1: 2 eggs, 1/4 cup cheddar cheese
meal 2: two scoops whey protein w/ water
meal 3: chicken breast, 3/4 cup walnuts, diet coke
meal 4: grilled chicken sandwhich no bun(fish oil pill)
meal 5: more grilled chicken marinated in teryoki, broccoli, and 5oz steak
meal 6: 6 tablespoons cream cheese, 1 tbs penut butter(not natty mad at myself)fish oil pill

fitday:2308cals,162g fat, 29g carb., 192g protein
%s=61%fat+5%carb.+34%protein

today i don't feel i ate quite right too many cals and protein.Didn't do any cardio, but did have pretty intense workout.Felt i should have done more excersises.

[weezyfbaby]

today is 5-31-07

diet:meal 1: 3 eggs,1/4 cup cheddar cheese,3 pieces canadian bacon
meal 2: 1/2 cup chicken caesar salad(fish oil)
meal 3: PWO shake 2 scoops ON 100% whey
meal 4: piece of the homemade protein bar found of "keto recipes" thread, and four slices provolone cheese
meal 5: hamburger (no bun) wit side salad
meal 6: 3 table spoons pb
fitday:2477cals,157gfat,36g carb.,190g protein
%s=56%FAT+6%CARB.+31%PROTEIN

workout:ABS and CARDIO
weighted crunch 10x3
roman chair 10x3
ab roller 10x3

cardio:20 mins on elliptical burned around 225 cals(according to machine)

TODAY I DON'T FEEL I DID VERY GOOD ON DIET TOO MUCH PROTEIN PRETTY MUCH RAN OUT OF FOOD NEED TO GO TO GROCERY STORE. ANYONE GOT ANY IDEAS??????

[weezyfbaby]

ok got some good new when starting this diet i weighed around 166lbs 5-21-07
now i weighed in at 155!!!!!!!!!!!!

[weezyfbaby]

ok today is 5-31-07

diet: meal 1: two whole eggs, 1/4 cup cheddar
meal 2: one scoop ON 100% whey(fish oil)(i cheated had a handful of kettle cooked bbq chips)
meal 3: 4 really thin hamburger pattys no bun 1 hotdog no bun
meal 4: PWO one more scoop ON 100% whey
meal 5: a couple cheese sticks and two slices of deli ham, a tiny bit of leftover chicken(fish oil)
meal 6: natty pb 1 tablespoon

fitday:2018cals,131g fat, 38g carb,169g protein
%s=58%fat+7%carb.+35%protein

workout:
Thursday morning: Cardio:15 mins of hiit on eliptical
Later on Thursday: Legs
Same intensity mentioned before
Squat or Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps

i feel the diet wasn't in check and at the gym was great, but my first time doin hiit cardio and really liked it. My abs are still sore from yesterdays workout, i love it! The diet for today i don't like, but morning cardio was a good start an overall ok day.

[weezyfbaby]

ok today is 6-1-07(carb up day)

diet:
meal 1: Woke up late had ham and cheese sandwich w/ some kettle cooked chips yum yum
meal 2: chicken sanwich from da golf course
meal 3: cup of celery
meal 4: PWO 2 scoops ON 100%whey
meal 5: 2 cups of beef and vegtable soup with 2 slices whole wheat bread
meal 6: one cup of coconut pudding yummmmmmmmmm
fitday:2046cals,75g fat,238g carb.,111g protein
%s=32%fat+46%carb.+22% protein

workout:
Friday night: Final Workout
Same intensity mentioned before
Bench 4 sets, 6-10 reps
T-bar Row 4 sets, 6-10 reps
Incline bench 4 sets, 6-10 reps
Latpulldown to front 4 sets, 6-10 reps
Behind the neck shoulder press 1 set, 8-10 reps
Military press 1 set, 8-10 reps
hammer curls 4 set, 8 reps
preacher curl 4 set, 6 reps
skull crushers 4 set, 6 reps
v-press tri. 4 set, 6 reps
Stiffleg deadift 3 set, 8-10 reps

supplements:
ON 100% whey vanilla
fish oil capsules
(gonna get some NO explode soon, plus i have a tub of cell mass sitting around gonna work that back in)

ok today was carb. up days that i usually can't wait till they happen, but after im done i feel like crap, i just feel fat!I hate it, but whatever im gonna try to wait 2 weeks and then 1 carb up. One positive i had a great workout i tried listening to some songs off the teen bodybuilding forum and there was punk rock so i tried it and boy was it an intense workout.

[The Director]

how many grams of carbs?

[weezyfbaby]

fitday:2046cals,75g fat,238g carb.,111g protein
%s=32%fat+46%carb.+22% protein

[The Director]

aint that alittle low? 10x lbm in kg.

[weezyfbaby]

yah for my carb. up days i do it a little different then most i just do 2 cheat meals.

[weezyfbaby]

today is 6-2-07(off day)

diet:
meal 1: (woke up late)2 whole eggs, 1/4 cup cheddar cheese, 4oz deli ham
meal 2: baby swiss cheese and deli ham wrapped up(fish oil)
meal 3: 1/4 cup walnuts
meal 4: hamburger(no bun) and a part of a chicken thigh, salad(just lettuce and feta cheese)w/ sprister
meal 5: celery, 1/5 cup walnuts

fitday:1508 cals,110g fat, 25g carb., 112g protein
%s=64%fat+7%carb+30% protein

today i guess i didn't eat every much didn't really feel hungry. not complaining, a few too many carbs. but they came from celery and walnuts soooo. But i also would have liked to up the protein, looking at trying the steak and egg diet a little down the road.

[GuitarWeights]

hello, glad to see someone else doing the keto journal thing - how much do you weigh - the reason i ask is because you dont seem to be getting alot of protein,

cheers let me know

[weezyfbaby]

last friday morning before carb up i was 155 and after carb up went to around 159 now i weigh about 157

[MMaster]

I'm going to be starting that same plan on the 18th. I just need to get my diet set up. I'll be following your progress and probably start my own journal at that time.

[weezyfbaby]

cool man if you got any questions lemme know.

[weezyfbaby]

ok today is 6-3-07 another off, f-ing sick of em

diet:
meal 1: 4oz of deli ham and 1/4 cup cheddar cheese(fish oil)
meal 2: grilled chicken breast, and 1 hamburger patty
meal 3: 1/2 cup walnuts
meal 4: hamburger no bun
meal 5: 4 steak um slices
meal 6: 2 tablespoon cream cheese and 4 oz salmon(fish oil)

fitday:1900cals, 130g fat,14g carb.,166g protein
%s=61%fat+3%carb+36%protein

today was a decent day diet wise, but im dieing to workout, can't wait till tomorrow. are my cals too low??????

[weezyfbaby]

ok today is 6-4-07

diet:
meal 1: 5oz sliced deli ham and 1/4 cup cheddar cheese(fish oil)
meal 2: two veggie burgers, on wedge of lettuce w/ blue cheese dressing
meal 3: PWO two scoops ON 100% whey(fish oil)
meal 4: 1/2 cup walnuts
meal 5: provolone cheese and sliced ham wrapped up w/ a little mustard(fish oil)
fitday: 108g fat, 43g carb., 129g protein
%s=58%fat+9%carb.+32%protein

workout:
MONDAY: Chest, Back, Abs
High intensity workouts with 15 sec rest between sets, 30 sec rest between
each exercise
(this excludes all warm up sets)
Bench 5 sets, 6 reps
T-bar Row 5 sets, 8 reps
Incline bench 5 sets, 6 reps
Latpulldown to front 5 sets, 8 reps
Dips or Decline bench 5 sets, 8 reps
Shrugs 5 sets, 6-10 reps
Flys (any type) 4 sets, 8 reps
Reverse flys 4 sets, 8 reps
Stiff-leg deadlift 5 sets, 8 reps
roman chair 10,10,10,12
weighted crunch 10,10,10,12
abs rollar:10,10,10,12

cardio:20 mins intense HIIT

supplements:i got my free samples of some controlled labs products in white flood,green magnitude, and purple wratthh. I loved the white flood it was insane workout, tastes like crap though. The green magnitude was decent tasting, and seems to be working.Haven't had Purple Wratthh yet.

Overall today was pretty good i think the reason for high carbs. were from the veggie burgers and walnuts those combined where 29g, so im pretty pleased with diet. The workout was insane i was going crazy listening to some crazy music and working out like crazy even saw slight increase in # of reps from flood. Defiently thinking bout buying some. What is the cheapest place to but White Flood?

[GuitarWeights]

you did all that in 1 session?...

not only that but how long did that take.

wow (sorry but in a bad way)

[weezyfbaby]

you did all that in 1 session?...

not only that but how long did that take.

wow (sorry but in a bad way)

yah did it all in one session it was about 1hour and 45 minutes, it was from the white flood i just didn't want to stop damn was a soor(how do you spell that) the next day

[weezyfbaby]

hey guys i got grounded from comp. so i have to use sisters just to type this, but when i get back ill put in fiday and workout and diet from tuesday.

[weezyfbaby]

ok not going to have diet for tuesday and wednessday, im also don't remember my tuesday workout, but wednessday i just did 30 mins lit cardio.

today is 6-7-07

workout:Squat 4 sets, 6-10
Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps

diet:
meal 1: a giant omelet with onions, cheese, sausage, green peppers, and sadly pieces of potatoe
meal 2: PWO 2 scoops of ON 100% whey vanilla
meal 3: four or five slices of cheddar cheese w/ salomie and mustard
meal 4: pork chops, salad(lettuce, few cashews) w/ spritzer salad dressing(it's a spary)
meal 5: I hate myself for doing this forgot how many carbs. are in it, but i got a mango madness smoothie from XJ(99g or carbs.,3g protein and 2g fat)!!!!!
fitday:not even worth imputing except cals are 1861

quick question: Because i had that smoothie with all those carbs. how long am i going to be thrown out of KETOSIS????Tomorrow is my carb up day should i eat low carb???

[VegasTiger]

I dont think it will throw you off too much, since it is right before your carb up day. Keep your carb up as normal and I think you'll be fine..

Hope this post wasn't to late brother...Looking good so far man...Ill Be followin.

Subscribed!

I would reccommend PMing Jaim91 or Mainframe...They will know for sure what you should do regarding this.

[MCEpidemic]

Yes, you are probably out of ketosis - 99g of sugar will do that. But as for skipping your carbup, I'll rank options in the order of what I think will work best:

1) Consider that smoothie the beginning of your carbup and continue it
2) Skip your carbup completely, start low carb again for another week
3) Really, really deplete yourself when you hit the gym, and do a shortened carbup.