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[B]27th August [U]Heavy Weight/Low Rep Legs and Delts Workout[/U] 85.2kg[/B]
Squats 60kg 3 80kg 3 90kg 6,5,4
Standing Barbell Press 60kg 1
Seated Barbell Press 60kg 3 55kg 5,4
Mixed Grip Deadlift 80kg 3 100kg 3 120kg 3,3,3
Dumbbell Lateral Raise 18kg each 5,4,4
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[B][U]Keto Pancakes with Dark Chocolate Ganache[/U][/B]
[IMG]http://s25.postimg.org/ppe9zp7vj/Photo_26_08_15_19_44_20.jpg[/IMG]
[B][U]Macros[/U][/B]
517 Calories
Fat 37g (64%)
Protein 38g (30%)
Carbs 8g (6%)
Full recipe [URL]http://thefitpublican.blogspot.com/2015/08/keto-pancakes-with-dark-chocolate.html[/URL]
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Had a bit of a bender over the weekend, definitely not my best workouts but happy to be straight back into it :)
[B]1st September [U]Light Weight/High Rep Pecs and Biceps Workout[/B][/U]
Barbell Bench Press 80kg 7,5,5
Barbell Curls 35kg each 9,5,4
Barbell Incline Bench Press 60kg 9,6,5
Standing Hammer Curls 18kg each 9,5,3
[B]2nd September [U]Heavy Weight/Low Rep Back and Triceps Workout[/B][/U]
Wide Grip Pullups 13,6,5
Close Grip Bench Press 80kg 6,5,4
Dumbbell Rows 50kg each 6,6,5
Narrow Grip Tricep Dips 10,8,7
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[B]3rd September [U]Light Weight/High Rep Legs and Delts Workout[/B][/U]
Barbell Squats 60kg 10,8,8
Barbell Press 50kg 6,5,4
Barbell Deadlift 100kg 8,8,8
Dumbbell Lateral Raise 12kg each 10,6,6
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Alright so at the moment for whatever reason I just [B][U]CAN NOT[/U][/B] stick to an eating plan. As such my "diet" has been all over the place for the past week and a half but my lifting has been absolutely A+ so I've just decided to go with it. About the only thing my current meal plan has in common with the same time last year is a morning bullet proof coffee and Intermittent Fasting, currently eating around 3500 cals per day and IDGAF about smashing carbs.
I'm not going to lie my rig is no where near as polished as it was this time last year but I'm really enjoying a "bulking" diet and just lifting heavy ass weights.
Anyway I guess the point of this post is that I'll be taking a leave of absence from the thread until I start on a keto diet again, anyone keen to keep up with my lifting can find my lifting log [B][U][url=http://forum.bodybuilding.com/showthread.php?t=164163411&p=1389791393&viewfull=1#post1389791393]here[/url][/U][/B]
-
Been right back in the keto zone of late, I think I'll start logging in here again.
this is today's workout
[url]https://www.instagram.com/p/BBE1E8DG7bW[/url]
[IMG]https://scontent-cdg2-1.xx.fbcdn.net/hphotos-xfa1/v/t1.0-9/12647053_431268823734811_3610129828240930144_n.jpg?oh=018d721788305e9747020225ebad0992&oe=572973BB[/IMG]
Just completed a 4km run burning 417 calories. Going to back that up with a 24 hour fast, fasted cardio is the ultimate fat burning weapon. Have a look at my 24 hour fast for fat loss guide here [URL]http://ow.ly/XCIrt[/URL]
this was dinner a couple of nights ago
[url]https://www.instagram.com/p/BBA16Jcm7Sy/[/url]
[IMG]https://scontent-lhr3-1.cdninstagram.com/hphotos-xat1/t51.2885-15/e35/12628126_1670113179933319_1993197489_n.jpg[/IMG]
Bolognese Bake with Crispy Cheddar Cheese
79g protein
35g carbohydrates
76g fat
1148 calories
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[B][U]Breakfast[/U][/B]
Pre-workout
Bullet Proof Coffee
[B][U]Lunch[/U][/B]
Baked Hake Fillet
Pork Chop with Chorizo
Broccoli
[B][U]Dinner[/U][/B]
Mexican Chilli Beef with Crispy Cheddar
Side of Guacamole and Tomato Coriander Salad
[img]https://lh3.googleusercontent.com/-5tBmu4TBPXs/VrB3oxTo7QI/AAAAAAAAARo/Z16bbV2ozlI/s640/blogger-image--208928721.jpg[/img]
2223 Calories
Almost a perfect day for me macro and meal wise. Delicious food, high quality proteins and fats and plenty of veggies.
A+
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[QUOTE=repower;1420921741]Cool, keep updating![/QUOTE]
Cheers man, I'll try keep my workout information in here too
Yesterday's workout
Lower volume today :)
[B]2nd February [U]Heavy Weight/Low Rep Legs and Delts Workout[/U] 88.7kg[/B]
Squats 100kg 5,4,3
Seated Barbell Press 60kg 3 55kg 4,3
Mixed Grip Deadlift 130kg 5,4,4
Dumbbell Lateral Raise 18kg each 6,4,4
Barbell Lunge 35kg 4,3,3
Yesterday's Macros
[img]http://s25.postimg.org/8b3fb0fj3/image.jpg[/img]
1291 Calories
Very low calories especially considering the huge leg workout in the morning. Had a stressful day at work and just wasn't hungry, in my experience really low calories days on Keto aren't that bad because you don't have to worry about going catabolic as your body has plenty of fat store available.
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Yesterday's Macros and Workout
[B]3rd February [U]Light Weight/High Rep Pecs and Biceps Workout[/U] 87.1kgs[/B]
Barbell Bench Press 70kg 10,8,6
EZ Bar Bicep Curl 27.5kg 10,8,7
Incline Barbell Bench Press 60kg 8,6,5
Dumbbell Incline Hammer Curls 16kg each 8,6,5
Cable Cross Overs 15kg each 10,7,5
[img]http://s25.postimg.org/scccrpin3/image.jpg[/img]
2253 cals
Another great day with plenty of high quality foods and veg.
Having a rest day today.
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Finally found a quality 24 hour gym I can get to before work.
Currently waking up at 4:30 to get there on time but at least I get to shower at home before going to work, loving being back in the zone.
Also looking to use Keto to drop 5 kgs in 5 weeks, we'll see how I go.
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Training:
[B]23rd August [U]Light Weight/High Rep Pecs and Biceps Workout[/U] 90.0kg[/B]
Barbell Bench Press 70kg 8,6,5
Barbell Bicep Curl 35kg 6,5,5
Incline Barbell Bench Press 50kg 8,7,6
Hammer Curls 16kg each 7,6,5
Cable Cross Overs 23kg 8,6,6
Nutrition:
Breakfast
Bullet Proof Coffee
C C F P
126 0g 14g 0g
Lunch
Chicken Skewer, Salmon Fillet, Cucumber Salad with a boiled egg and Mayonnaise
C C F P
761 2 42 90
Dinner
Snack of Cashews 58g
Portuguese Baked Cod
C C F P
670 23 35 63
Total
C C F P
1557 25 91 153
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Training:
[B]24th August [U]Light Weight/High Rep Back and Triceps Workout[/U] 89.2kg[/B]
Wide Grip Pullups 6,5,5
Narrow Grip Tricep Dips 5,4,5
Machine Rows 59kg 8,7,6
Machine Tricep Extension 45kg 10 50kg 8,8
Barbell Shrug 60kg 10,10,10
Nutrition:
Breakfast
Bullet Proof Coffee
C C F P
252 0 29 0
Lunch
Roast Pork with veggies and a protein shake
C C F P
516 23 15 77
Dinner
Naked burritos with guacamole and cheddar
C C F P
862 7 63 63
Total
C C F P
1630 30 107 140
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Training:
[B]25th August [U]Light Weight/High Rep Delts and Abs Workout[/U] 88.6kgs[/B]
Barbell Press 45kg each 8,6,5
Knee Raise 7,7,7
Barbell Upright Row 30kg 8,8,8
Dumbbell Lateral Raise 10kg each 8,6,6
Front Raise 15kg 10,8,8
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
252---0-----29---0
Lunch
Naked burritos with guacamole and cheddar
C-----C-----F-----P
833---7-----61---61
Dinner
Cheesy Omelette with Streaky Bacon
C-----C-----F-----P
455---1-----37---31
Total
C-----C-----F-----P
1540--8----127---92
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So yesterday I completed a 24 hour fast and some morning cardio, a 4km jog. I don't count a bullet proof coffee as breaking the fast because a fat only meal doesn't spike insulin so doesn't technically break the fast from a fat burning perspective.
Training:
[B]26th August [U]4.19km Jog[/U] 89.0kg[/B]
[IMG]http://uploads.tapatalk-cdn.com/20160826/0b435f7f747b3e449117e9b9f5e880b0.jpg[/IMG]
[IMG]http://uploads.tapatalk-cdn.com/20160826/3a30503bb66948eef672cdaf072e1de9.jpg[/IMG]
Nutrition:
Lunch
Bullet Proof Coffee
C-----C-----F-----P
252---0-----29---0
Dinner
58g of Cashew nuts
Keto (unbreaded) Chicken Parmigiana with roast vegetables
40g 90% Dark Choc and 30g Peanut Butter
C-----C-----F-----P
1272--42--88----82
Total
C-----C-----F-----P
1524-42---117---82
Protein has been a bit low the last couple of days but I don't mind that (for a couple of days) to ensure my body isn't undergoing gluconeogenesis
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Nutrition was terrible over the weekend but over all the week was ok. I'll do a write up later today.
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Nutrition 22/08 - 28/08
Overall very happy with my first week getting back into shape managed to average only 1800 cals for the week despite a huge refeed on Saturday. Macros also look excellent and considering the volume of carbs ingested on Saturday to only come out of the week at 11% of total calories consumed is awesome.
[IMG]https://lh3.googleusercontent.com/-lGfBApl_GiU/V8fh3IWHe1I/AAAAAAAAAUI/8f5EjdWqRWg/s640/blogger-image--1227134324.jpg[/IMG]
[IMG]https://lh3.googleusercontent.com/-H0XxNkGyAhs/V8fh2tCqkPI/AAAAAAAAAUE/Fl2yzuLMgwU/s640/blogger-image-1249127915.jpg[/IMG]
Training wise I'm very happy as well obviously I'm still building back my strength and cardio vascular endurance but things look great so far.
[IMG]https://lh3.googleusercontent.com/-pMCfNJR_jZM/V8fh2FDGrUI/AAAAAAAAAUA/5JR04rRotgc/s640/blogger-image-2008398793.jpg[/IMG]
I'm also stoked with the 24 hour fasts I completed on Monday and Friday which I got through with flying colours.
From a weight loss point of view I dropped about a kilo over the week and have lost about 3cm from around my waist so things are looking very positive on all fronts at the moment.
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Nutrition 29/08 - 04/09
So a bit off the rails this week, I went to the Jamaican Notting Hill Carnival on Monday and then started coming down with a cold on Friday.
At the carnival I had intended to only have a couple of beers and some fried chicken but 2 beers turned into 10 and things got a bit off the rails. Friday and Saturday I made the conscious decision to eat a bit more as I could feel myself coming down with a cold and wanted to give my body some fuel to fight it. Fortunately I had some vitamin c+zinc and echinacea at hand and ended up coming out of it unscathed.
Despite all the set backs I was still able to come in at only 2100 cals (per day average) for the week.
[IMG]http://uploads.tapatalk-cdn.com/20160906/e450daf25bd3c82a2cebc05e11bc3d37.jpg[/IMG]
[IMG]http://uploads.tapatalk-cdn.com/20160906/97d32309fdfe078492441a13f1fdaf41.jpg[/IMG]
Training wise really happy with the 6 sessions only downside being I wasn't able to complete a 24 hour fast on Friday as (as stated previously) I could feel myself coming down with something.
[IMG]http://uploads.tapatalk-cdn.com/20160906/1fbad764f4ef7ea1e51e9cc62a91e35d.jpg[/IMG]
Weight wise I lost another kilo in the course of the week so I'm happy with that too.
[IMG]http://uploads.tapatalk-cdn.com/20160906/29e9e7e5b21d25b37ec94c25a96bb07b.jpg[/IMG]
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Training:
[B]7th September [U]Pecs and Biceps Workout[/U] 88.1kg[/B]
Barbell Bench Press 80kg each 6,4,3
Barbell Bicep Curl 40kg 5,4,4
Incline Barbell Bench Press 60kg 6,5,5*
Hammer Curls 16kg each 8,6,6
Dumbbell Pec Fly 14kg each 6,5,5
Nutrition:
Pre-Workout
Jack3d 1 scoop
AAKG 2g
Beta Alanine 2g
C-----C-----F-----P
73 3 0 14
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279 0 31 0
Lunch
Roast Pork with Cauliflower and Carrot
C-----C-----F-----P
508 11 26 58
Dinner
Cheesy Omelette with Streaky Bacon and a small avocado salad
C-----C-----F-----P
526 6 42 32
Total
C-----C-----F-----P
1386 20 99 104
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Training:
[B]8th September [U]Back and Triceps Workout[/U] 81.1kgs[/B]
Wide Grip Pullups 8,5,5
Narrow Grip Tricep Dips 7,6,6
Barbell Rows 60kg 10,8,7
Barbell Shrug 80kg 10,10,8
Machine Tricep Extension 64kg 10,8,7
Nutrition:
Pre-Workout
Jack3d 1 scoop
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Bolognese (made with 18% fat beef mince), carrot spaghetti and 56g cheddar
C-----C-----F-----P
735----32----45----49
Dinner
Cheesy Omelette with 150g (leftover) Roast Beef and a side of broccoli
C-----C-----F-----P
483----5----28----58
Total
C-----C-----F-----P
1557--40---104--118
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Training:
[B]9th September [U]4.06km Jog[/U] 87.4kgs[/B]
Burnt 395 calories
Pace 5:32 p/km
Bit of a weight win, 3.3kgs lost in 3 weeks
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Dinner
Bolognese (made with 18% fat beef mince), carrot spaghetti and 60g cheddar
C-----C-----F-----P
775--32----49----51
Dessert
60g 90% dark choc and 20g peanut butter
C-----C-----F-----P
483--20----43----12
Total
C-----C-----F-----P
1537-52----124--63
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Training:
[B]10th September [U]Delts and Abs Workout[/U] 86.6kgs[/B]
Barbell Press 50kg 6,5,4
Barbell Upright Row 40kg 6,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Front Raise 20kg 6,5,5
Knee Raise 6,6,6
Dumbbell Lateral Raise 12kg each 6,6,5
Another huge weight loss win yesterday and I'm down 4.1kgs in 3 weeks, my body looks pretty **** because of the carb depletion but once I'm down to 81kg I'll crank up my calories and look to build back a bit of mass
Nutrition:
Cheat day/carb refeed or whatever you would like to call it :)
Pre-Workout
Jack3d 1 scoop
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279 0 31 0
Lunch
Toasted seed bread with avo, goats cheese and fried eggs
C-----C-----F-----P
705---38----45----27
Dinner
Massive 3 course greek meze meal
C-----C-----F-----P
2483-206--116--72
Total
C-----C-----F-----P
3527-247--193--110
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Training:
[QUOTE=NickelArse;1461745773][B]11th September [U]Pecs and Biceps Workout[/U] 87.7kg[/B]
Barbell Bench Press 90kg 4,3 85kg 5
Barbell Bicep Curl 40kg 6,4,3
Incline Barbell Bench Press 60kg 7,5,5
Hammer Curls 18kg each 6,5,5
Dumbbell Pec Fly 14kg each 8,6,5
Because I had a big carb feed yesterday I wanted to really go hard at the gym today. Felt really good.[/QUOTE]
Nutrition:
Pre-Workout
Jack3d 1 scoop
Beta Alanine 1g
AAKG 1g
C-----C-----F-----P
67----3----0----13
Intra-workout
2.5g Beta Alanine
2.5g AAKG
C----C----F----P
17----0----0----5
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----32----0
Lunch
Naked burrito with pork and guac (from tortilla)
C-----C-----F-----P
711----11----40----90
Dinner
Bolognese, cheddar and carrot spaghetti
C-----C-----F-----P
529----25----32----34
Total
C-----C-----F-----P
1603-39---104---142
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Training:
[QUOTE=NickelArse;1461854033][B]12th September [U]4.08km Jog[/U] 87.7kg[/B]
Total time: 22:01
Burnt 378 calories
Pace 5:24 p/km
I've taken 1 minute off my 4km run time in the last 7 days so I'm really happy with that. I also really finished the last 500 meters of this run really strongly whereas I'd been a bit weak the last few times (probably owing to my low calorie consumption).[/QUOTE]
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Dinner
Bolognese (made with 18% fat beef mince), carrot spaghetti and 60g cheddar
C-----C-----F-----P
775--32----49----51
Dessert
60g 90% dark choc and 20g peanut butter
C-----C-----F-----P
483--20----43----12
Total
C-----C-----F-----P
1537-52----124--63
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This is log is top notch! You are amazing :)
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[QUOTE=KetoCarol;1462149273]This is log is top notch! You are amazing :)[/QUOTE]
Thanks Carol :) glad you like it
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Training:
[QUOTE=NickelArse;1462015723][B]13th September [U]Back and Triceps Workout[/U] 87.3kgs[/B]
Wide Grip Pullups 10,6,5
Narrow Grip Tricep Dips 10,8,8
Barbell Rows 70kg 8,6,5
Barbell Shrug 80kg 10,10,10
Machine Tricep Extension 68kg 8,7,7
Probably going to go back to alternating light and heavy days soon.
Pretty happy with my progress, already back to 10 body weight pull ups and 90kg bench press after only 3 weeks of training whilst eating a calorie deficient diet.[/QUOTE]
Nutrition:
Had a networking cocktail event last night which lead to another day of gluttony which isn't ideal. Have birthday parties and all sorts of crap coming up over the weekend so proper keto and fat loss might be on hold for a few days. I'll still keep this log updated and will be just going super hard at the gym to try and compensate for the booze and crap I'll be eating even though you can't out train a bad diet :)
Pre-Workout
Jack3d 1 scoop
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279 0 31 0
Lunch
Bolognese with cheddar and green beans
C-----C-----F-----P
741---27----48----50
Dinner
5 beers and cocktail food
C-----C-----F-----P
1366-95----38----23
Total
C-----C-----F-----P
2446-125--118---84
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Training:
[QUOTE=NickelArse;1462173303][B]14th September [U]Delts and Abs Workout[/U][/B]
Barbell Press 50kg 6,5,4
Barbell Upright Row 40kg 8,6,6
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Front Raise 20kg 6,5,5
Dumbbell Lateral Raise 12kg each 8,6,6
Knee Raise 8,8,8[/QUOTE]
Nutrition:
Pre-Workout
Jack3d 1 scoop
Beta Alanine 1g
AAKG 1g
C-----C-----F-----P
67----3----0----13
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----32----0
Lunch
Cheesey omlette and 4 rashers of streaky bacon
C-----C-----F-----P
542---2----44----36
Dinner
Bolognese, cheddar and broccoli
C-----C-----F-----P
614----20----40----42
Total
C-----C-----F-----P
1502-25---116---91
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Training:
[QUOTE=NickelArse;1462418793][B]15th September [U]Pump Class[/U] 86.8kgs[/B]
Duration: 45 minutes
Avg Heart Rate: 141
Calories Burnt: 557
Don't know what you guys are gonna think of me but here we go, I've decided to throw in some pump classes into my routine once a week or fortnight (depending on class availability), at least with the pump class I'm doing actual functional movements but low weight and high rep so it's something different and is a lot like a HIIT training but done with many movements I'm accustomed to. It's a hell of a workout and I think it's a good combination with my steady state cardio and resistance training. When it gets too cold to run outside I'm going to start doing HIIT cardio work at the gym instead plus I'll start doing leg work too.[/QUOTE]
Nutrition:
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----32----0
Lunch
Bolognese, cheddar and broccoli
C-----C-----F-----P
672---24---42---47
Dinner
Burger pizza (Meatza) with cheddar and chorizo
C-----C-----F-----P
658---6----49---47
Total
C-----C-----F-----P
1609--30--123--94
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As I said I had some dinners and birthday parties to go to over the weekend so nutritionally things got out of control. I'm not going to bother writing exactly what I ate but I'll put up a graph of my macros.
I'm back in ketosis as of today though.
Training
[QUOTE=NickelArse;1462526443][B]16th September [U]Pecs and Biceps Workout[/U] 86.8kg[/B]
Barbell Bench Press 90kg 4,3 85kg 4
Barbell Bicep Curl 40kg 5,4,4
Incline Barbell Bench Press 60kg 5,5,5
Hammer Curls 18kg each 7,5,5
Dumbbell Pec Fly 14kg each 8,6,5
Lost a few reps on my workout today but that's to be expected considering my calories and workout volume lately, so all good.[/QUOTE]
[QUOTE=NickelArse;1462646373][B]17th September [U]Back and Triceps Workout[/U] 86.1kg[/B]
Wide Grip Pullups 10,6,4
Narrow Grip Tricep Dips 10,8,8
Barbell Rows 80kg 6,5,5
Mixed Grip Barbell Shrug 90kg 10,10,10
EZ Bar Skull Crushers 17.5kg 10 27.5kg 7,6,5[/QUOTE]
[QUOTE=NickelArse;1462916873][B]19th September [U]Heavy Weight/Low Rep Delts and Abs Workout[/U][/B]
Barbell Press 55kg 3 50kg 5,4
Barbell Upright Row 50kg 3 45kg 5,5
Hanging Leg-Hip Raise (toes to hands) 6,5,4
Front Raise 20kg 7,6,6
Dumbbell Lateral Raise 16kg each 6,5,4
Knee Raise 10,10,10[/QUOTE]