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Took the weekend off to get over the cold I hit. Hit the gym and got my food sorted. Looking forward to this week as I hope to really dial in my diet and get it going in the right direction.

I...

Monday:
Incl Bench: 135, 150, 165, 175
Bench 150, 165, 175, 185
Flys Machine: 125x4
Narrow BD press, 50x4
Skulls 65x4
Cable press 42x4

Tues Back

Ok so I'm 42 now, and lost. I have no drive currently and feel awful. 213 or so. 6 years ago I was 182 heading towards 175, happy with life and had drive to get to the gym. Lost job, kids, life...

Monday and Tuesday:

Monday work out:

4 sets of 15 normal Push ups
4 sets of 15 Wide push ups
4 sets of 15 Decline Push ups
4 sets of 12 shoulder press 25lbs
4 sets of up/out should raises...

Starting up again. Weekend prep. Lost a lot of strength with a surgery that kept me out for half a year, needless to say packed on the weight and looking to go from 210ish to 185 by Oct 28th, my...

One thing with Keto and IF, is you HAVE TO DRINK a lot of Water, otherwise you can get sick. I usually shoot for a gallon a day minimum. If i am short on water I can feel it. So that may have been...

Day 3:

Finished up last night with a couple brats and spinach to come in right on target.

This morning did my workout:

Overhand Pull Ups: BW/12, BW/12, 10/12, 15/10
Rows: 70/15, 120/10,...

Day 2:

Hit the gym for work out this am. Had the flu all last week so starting with lower weight and lots of reps:

Db chest press: wp/40/20, 55/15, 55/15, 55/15
DB Fly: WP/20/20, 30/15,...

Ok We are off. Started today. 3 day split. with cardio on tuesday and thursdays maybe sunday, will not carb up until the 21st. Going to try and eat the same items everyday to make things...

Opps Have to play a little catch up! Hit the gym pretty good this week. Keep diet in check and am lookiing to get to 189-187 tomorrow. I think I am going to skip my carb up this week-end and just...

Well twoo week in and doing good. had a good day yesterday and Sunday. Sunday did Turbo Kick (my wife teaches it at the local Y) Have a good meal and Monday took the day off and kept my diet in...

Feeling good, woke up a little late and missed my AM workout, hit the lunch work out though.

Breakfast
3 eggs w/brat

almonds
17 pep slices

Lunch
2 cheese slices (pepper jack)

Woke up felt great and had a cup of coffee on the way to the GYM.

Chest
DB Bench WU-40/15, 60/12, 65/12, 70/10, 75/10
Cable Fly WU - 40/15, 60/12, 65/12, 70/11, 80/8

Shoulder
Seated Mach...

Pork rinds, Pepperoni slices, beef sticks, cheese and almonds are my faves lately. Pork Rinds are for crunch only, but they are pretty decent once you get past what they are. :)

Meals I keep it...

Well Still feeling crappy. Will do one more day without keto and hopefully be ok tomorrow. Good news is beeing sick means cals are low and still losiing weight. But I know hitting the weights are...

it all depends on if you think you have stopped losing. In the "losing fat" thread by wavelength he states that you just adjust 200 cals and monitor. For me i readjust my Base cals after I lose...

I do LISS on days that i lift and HIIT on non lifting days, 2 days a week. For me with LISS is it about 30 minutes @ 4.1 mph and 10-12* incline.

When doing HIIT I got for 26 minutes with 4...

Day 7

Well I am still suffering from the horrible stomach flu. Still not feeling 100%, I lost 4 lbs so that is good. No work outs since Weds so Tomorrow will get back on that horse. I couldn't...

Ha wouldn't you know it. House comes down with the Stomach flu! So no Dinner last night as I was doing everything in my power to avoid puking. Feeling a little better this morning but not going to...

When I was on Keto last time, this really helps, when are a couple months in and doing TKD like you sometimes you need just a carb day. I am going to do TKD as well as I felt like crap when I did my...