175cm. 82.7kg. no idea for bodyfat %. do help estimate my current Bf %, thanks (current body photo attach)
eat clearn diet
01/4/2016 : 89.2kg (measure with clothes) 40inch.
30/4/2016 : 84.4kg (measure with clothes) 37inch.
i start keto today.
hopefully end of this month, will have better result than last month.
will keep update as i could
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Thread: 1 month keto log
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05-04-2016, 08:56 AM #1
1 month keto log
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05-04-2016, 10:52 AM #2
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05-05-2016, 06:39 AM #3
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05-06-2016, 08:06 AM #4
1) 2egg + 1 olive oil + 1 cheese
2) tuna in sun seed oil + 1 mayo + 1 protein
3) 2 egg + 1 olive oil + 1 cheese
4) grilled fish + 1ham + 1 cheese
back
deadlift 4 failure set
pull up 4 failure set
back row 4 failure set
chin up 4 failure set
abs
3 exercise cycle : leg raise, jackknives , mountain climbing 10 rep 3 sets
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05-06-2016, 07:40 PM #5
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05-08-2016, 07:43 AM #6
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05-10-2016, 10:04 AM #7
2 days log
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1)3 egg + 1 cheese + 1 olive oil
2)chicken chop + salad with olive oil
3)2egg + 1 cheese + 1 olive oil
4) tune in sun flower seed oil
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1)2egg + 1 cheese + 1 olive oil
2) roasted chicken breast
3) 2gg +1 cheese + 1 olive oil + 1 mayo
4) grilled salmon 2 slice + 1 tiny grill fish (shishamo) + 2 grill prawn
crunch + leg raise + jackknife 3 set (15rep each)
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busy working. unable to gym, make it this week rest day
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05-10-2016, 11:42 AM #8
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05-12-2016, 08:40 AM #9
2 days log
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1)2 egg + 1 cheese + 1 olive oil + 1 mayo
2)roasted chicken whole leg + 1 egg
3)2egg + 1 cheese + 1 olive oil
4)2 fried egg + 1 beef soup
chest
incline 5 x fail set
bench 5 x fail set
cable fly 5 x fail set
cable crossover 5 x fail set
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1)2egg + 1 cheese + 1 olive oil
2) 1 fried chicken no breading
3) 2gg +1 cheese + 1 olive oil + 1 mayo
4) 1 whole leg roasted chicken + 1 fried chicken
crunch + leg raise + jackknife 3 set (15rep each)
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05-12-2016, 08:41 AM #10
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05-13-2016, 07:40 PM #11
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05-13-2016, 07:50 PM #12
morning measure :
80.4kg (36 quarter inch)
1)2 x fried chicken + 1 fried egg
2)1 x roasted chicken
3)mix grill (chicken+pork) + quater corn + 1 sosej
4) 1 tbs peanut butter
back
deadlife 5 x fail
cable pull 5 x fail
cable row 5 x fail
barbell row 5 x failLast edited by jordanjoker88; 05-15-2016 at 06:47 AM.
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05-15-2016, 06:53 AM #13
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05-16-2016, 05:28 PM #14
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05-16-2016, 05:29 PM #15
17/5/2016 (day 13)
morning quick measure
79.7kg (35.8inch)
1) 2egg + 1 tbs olive oil + 1 cheese
2) 1 roasted chicken wing and breast + 1 scp protein
3) 1 roasted chieken breash
4) 3 tbs peanut butter
chest
incline dumbbell 5 x fail
machine press 5 x fail
cable fly 5 x fail
cable crossover 5 x fail set
abs
sit up x jackknive x leg raise 15rep 3 setLast edited by jordanjoker88; 05-17-2016 at 08:13 AM.
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05-19-2016, 08:06 AM #16
18/5/2016 (day14)
1) 2egg + 1 olive oil + 1 cheese
2) 1 chicken breast + 1 egg + some pole bean
3) 2 egg + 1 olive oil + 1 cheese
4) half talapia + brocolli
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19/5/2016 (day15)
1) 2 egg + 1 cheese
2) 1 roasted whole chicken leg + 2 scp protein
3) 2 egg + 1 cheese + 1 tbs mayo
4) half tilapia + brocolli
shoulder
press 4 set + 2set warm up
fly 4 set
front raise 4 set
shrug 4 set
upright row 4 set
treadmill
20min 10% 5.5km/h speed
inbody machine result : 22.5% BF, 79.8kgLast edited by jordanjoker88; 05-19-2016 at 08:15 AM.
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05-20-2016, 05:02 PM #17
20/5/2016 (day 16)
* rash just starting itchy
1)2 egg + 1olive oil + 1 cheese
2) whole chicken leg + 2 scp protein
3) 2gg + 1 cheese
4) half tilapia + broccoli
back
deadlift 5set
cable pull up 4set
machine row (close grip) 4set
machine row (wide grip) 4set
chin up 4set
sit up + roman chair back ext 3set (15rep)
treadmill
20min 10% 5.5km/h speed
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21/5/2016 (day 17)
quick measure (79kg, 35.5inch)
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05-23-2016, 05:34 AM #18
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05-23-2016, 06:19 AM #19
21/5/2016 (day 17)
basically done nothing. loaded some carb (rash too itchy).
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22/5/2016 (day 18)
1)chicken + broccoli
2)2 scoop protein
3) chicken + broccoli
arm
preacher curl 5 set
concentration curl 5set
bicep machine 5set
cable tricep ext 4 set
tricep pushdown 4set
Lying Tricep Extension + tricep bench 4 set
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23/5/2016 (day 19)
1) 2egg + 1 cheese
2) 2 chicken + broccoli + 2 scoop protein
3) 2egg + 1 cheese + 1 tbs olive oil
4) chicken + broccoli
chest
machine bench 5 set
machine dip 4 set
fly 4 set
machine 4 set
situp + leg raise + jack knife (15rep 3 set)
treadmill
20min 10% 5.5km/h speedLast edited by jordanjoker88; 05-24-2016 at 05:00 PM.
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05-24-2016, 05:04 PM #20
24/5/2016 (day 20)
1) 2egg + 1cheese + 1 olive oil
2) sukiyaki
3) 2 drumstick
4) half tilapia
5) 1 scp protein
ketostrix result : small instead of moderate (many vege recently due to rash )
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25/5/2016 (day 21)
rash getting betting. (fading no more itchy)
quick measure (79.6kg, 35.8 inch)
1) 2 egg + 1tbs olive oil + 1 cheese
2) 1 whole leg chicken + 1 drumstick + 1 scp protein
3) 1 chicken breast + some lettuce
4) 1 scp protein
shoulder
1) machine press 6set
2) dumbbell press 4set
3) fly 4 set
4) front raise 4set
5) upright row 4 set
abs
sit up + jack knife + leg raise (15 rep x 3 set)Last edited by jordanjoker88; 05-25-2016 at 07:42 AM.
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05-29-2016, 05:56 AM #21
26/5/2016 (day22)
1) 2egg + 1 cheese + 1 olive oil
2) 1 chicken breast + 1 onion egg + some pole bean
3) 1 roasted chicken
4) 1 half tilapia
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27/5/2016 (day 23)
1) 2egg + 1 cheese + 1 oilve oil
2) 2 slice pizza (colleague birthday + farewell) spoil again
3) chicken chunk
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28/5/2016 (day 24)
quick measure : 78.4kg, 35.5inch
1) 2 fried chicken
2) 1 fish + steam egg + pork meat
3) curry noodle (spoil again)
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29/5/2016 (day25)
1) chicken chuck + broccoli
2) 1 scp protein
3) salmon + egg + shishamo
4) 1 scp protein
back
deadlift 5 set fail
machine pull up 5 set fail
cable pull up 5 set fail
cable row 5 set fail
machine row 5 set fail
tricep cable ext 8 set
abs
crunch + jack knife + leg raise (15 rep x 3 set)
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05-30-2016, 07:39 AM #22
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06-01-2016, 09:09 AM #23
31/6/2016 (day 27)
1) 2egg + 1 olive oil + 1 cheese
2) mixed grill steak + salad + quanter corn
3) chicken chop + fillet fish
4) chicken chunk
5) 1 scp protein
shoulder
press 4 set fail
fly 4 set fail
raise 4 set fail
back fly 4 set fail
jack knife + crunch + leg raise (15 rep 3 set)
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1/6/2016 (day 28)
1) 2egg + 1 cheese + 1 olive oil
2) chicken chop + fish fillet + 1 scp protein
3) chicken chunk
4) 1 scp protein shake
chest
incline + tricep ext machine 4 set fail
bench + tricep dumbbel kickback 4 set fail
fly 4 set fail
push up 4 set fail
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06-02-2016, 08:28 AM #24
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06-02-2016, 10:43 AM #25
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