Drop and give me 20 (lbs) - Keto part 2
This will be my log while I do a 4-6wk bout of Keto, It may not seem like long, but that's all the time I have before I go to my next duty station which will be very physically intensive (mostly on the cardio side).
I did strict Keto about 1 to 2 yrs ago, which resulted in a loss of 27lbs in 11wks. I don't expect to lost 20lbs in 4-6 wks for sure, more realistically about 10-12. I'm currently sitting at around 188ish, and I'd be more than happy if I am able to drop to low to mid 170s. While I haven't neglected my weight training, I have been severely lacking on cardio, which combined with weekends out having some brews and pizza, has caused me to gain quite a few lbs since my last keto diet. I really want to improve my cardiovascular endurance during the next month as well.
[color=blue]Cardio Current :[/color]
-1.5mi in 11min59sec.
-I do cardio once a week.
[color=red]Cardio Goal :[/color]
-1.5mi in 10min 59sec.
-Cardio up to 5-6 times per week.
[color=blue]Strength Current :[/color]
-Bench : 155lbs for 10.
-DL : 250ish (weak I know)
-Squat : Nope, I don't squat, previous knee injuries, come at me.
[color=red]Strength Goal :[/color]
-Bench : 180lbs for 10.
-DL : 300lbs
-Squat : Start slowly getting back into squatting without affecting my cardio
[color=blue]Diet Current :[/color]
****.
Around 3500-4000kcal/day and not enough cardio to burn it.
[color=red]Diet Goal and Plan :[/color]
1700kcal/day incorporating some of the same foods as last time such as :
Cheese, Avocado, Macadamia, Salsa, Pepperoni/Sausage, Olive Oil, Coconut Oil, Leafy Greens, and more.
This is a high fat, low carb diet of course, so I'll be staying around 70% fat, 25% protein, 5% carbs.
Workout Plan :
[color=blue]Monday :[/color]
Workout 1 : 1mi hard cardio in the morning or at lunch.
Workout 2 : 20min light cardio preworkout and Chest/Tris.
[color=green]Tuesday :[/color]
Workout 1 : 20min light cardio preworkout, Back/Bis, 20-30min of light cardio.
[color=red]Wednesday :[/color]
Workout 1 : 1mi Cardio in the morning or at lunch
Workout 2 : 20min light cardio preworkout and Legs/Abs.
[color=orange]Thursday :[/color]
Workout 1 : 1mi hard cardio in the morning or at lunch
Workout 2 : 20min light cardio and Traps/Shoulders.
[color=yellow]Friday :[/color]
Workout 1 : 60min of cardio.
[color=blue]Saturday :[/color]
Workout 1 : 20min of cardio and 30min of boxing.
[color=red]Sunday :[/color]
Workout 1 : 40 min of light cardio or rest day.
This workout plan isn't set in stone, I kinda do what my body feels. it's more of a loose go-by.
I know it seems like a lot of cardio, but this is more or less what I did last time and I was in worse shape last time and had no issues making HUGE progress.
Meal plan to come.
Color Keys :
[color=red]Heavy Protein/Meat[/color] - Red
[color=orange]High Fat/Dairy[/color] - Orange
[color=green]Leafy Greens[/color] - Green
[color=olive]Olives/Avocados[/color] - Olive Green
[color=brown]Low calorie/High nutrients(salsa)[/color] - Brown
[color=maroon]Oils[/color] - Maroon