I have always done well on low carbs. I am not "carb sensitive" in that I need carbs for energy in the gym (hefty dose of coffee and training fasted at 5am has worked fine for me). That said, I've never really tried keto. I generally try to run my deficits around 2200 cals macro breakdown is usually 230-245g Pro/ 74-90g fat and whatever remainders make up my carbs which when dieting primarily would come from low carb 35 cal bread, low carb flax wraps, and veg - primarily onions, peppers, mushrooms, and some greens. I have been able to diet down to reasonably lean levels eating this way, without major losses in gym performance, however it seems much harder than it should be to maintain, and when I get lean I think I begin to see some negative hormonal issues resulting from sometimes running my fats down further to make up for the weekend overages that can sometimes happen.
So after doing some reading on Keto, I think I am going to try dropping my protein macro down to 170-180 range and increasing my fat macro higher than I have in the past. I am hoping the increased fat ratio of a more keto type diet will help with making it easier to maintain lower bodyfat levels and not have any negative hormonal effects from lower fat intake when I start to get decent vascularity.
I tend to buy leaner cuts of meat (tip roasts, lean steaks & ground, chkn breast and skinless thighs, lean pork also deer hunt so lean venison etc) and I don't think I will change that very much, but will be adding fats from oils, avocados, nuts and seeds etc.
I'm not sure how active I'll keep this log since I log my training in the O35 journal section, but this is going to be my spot for tracking whatever weird $hit happens to me as I enter the realm of the keto...
Currently 213.4 lbs (avi weight about 205) and I'll probably be looking to drop down to about 190 (or lower if this makes it bearable)
I have several years of training logs to see how this type of eating plan works for me as apposed to my norm of high pro, hit fat minimums, and as few of carbs as I can possibly use to hold my sammich.
I just ate 2oz of avocado and 30g hemp seeds and some greens....I think I just turned into a fukin hippie
*crossposted might not keep WOs in here though, IDK....
Wed 1/3/17
213.4 Lbs - doh, a little heavier than I was hoping.
Lighter, higher volume session today, cardio tomorrow, Fullbody Friday w/squats.
70min/33 sets
Pushups
BWx20
BWx20
BWx20
BWx20
BWx20
SS With
Chinups
BWx9
BWx9
BWx9
BWx9
BWx9
-------------
Deadlifts
135x5
225x5
315x5
405x5
405x5
455x1
315x5
SS With
BB Curls
85x10
85x10
85x10
85x10
85x10
------------
Dips
BW-25X10
BWx8
BWx10
BWx10
BWX10
SS With
Leg Press (Slow PWO)
360x10
450x10
450x10
&
Cable Rows
180x10
180X10
180X10
--------------
EATS
M1 7:15am
Whey 62g, 20g greens mix, multis & 2g fishoil, 7g BCAAS intra
300c/ 50p/ 5f
M2 9:45am (775c/95p/33f)
8.5oz meatloaf (lean beef, eggs, onions, mushrooms peppers no bread in this stuff, its a loaf of meat) 2.5oz avocado
475c/45p/28f
M3 12:45pm (1075c/108p/55f)
2oz avocado, 30g raw hemp seeds, greens drink (1g net carbs in greens drink and it tastes like a combination of cat piss and hair dye, so it MUST be full of important nutrients I need for GAINZS)
300c/ 13p / 22f
M4 4:15pm (1550c/148p/90f)
4eggs, 2oz meat loaf, 1oz cheddar, 2g fish oil
475c/40p/35f
M5 5:45pm (1950c/191p/113f)
Whey brownie / 45g chocolate whey, 6g PB2, nuked then 30g walnuts on top.
400c/ 43p / 23f
* I just made a 10lb meat loaf yesterday so it's gonna be a recurring theme in here for a week or so....9lbs of 96% beef, 15 eggs, some onions, mushrooms, multi colored peppers and seasonings. I'll need to add fat, cheese etc since the macros for the meat loaf are 48c/6.8p/2f per oz (or close).
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01-03-2018, 11:39 AM #1
I just ate an Avocado, am I keto?
Last edited by Plateauplower; 01-04-2018 at 11:46 AM.
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01-04-2018, 06:32 AM #2
Anyone reading this, make no mistake that I am under the illusion that there is something magical in regard to additional efficacy in fat-loss following a keto protocol versus any other calorie restricted diet, there is not. The benefits I am hoping to achieve in this experiment are reduced hunger to make the calorie deficit less miserable, perhaps hormonal benefits from not reducing fats as low as I have in the past, and I am curious about LBM retention, to me it seems logical from a physiological standpoint that relying on protein for a main energy source as I have in the past would seem to encourage increased catabolism in a deficit state (no science on this just my theory). Although protein has the highest thermic effect of food of the macro groups I hope I will be more comfortable on lower calories thereby seeing faster results with less "discomfort". I'm also kind of looking forward to some fatty stuff that would not normally make their way into my normal intake when running an additional 400-600 calories of protein and CHO, just for a change of pace and to make dieting "more funner".
Thursday 1/4/18
211.0 Lbs
Shaking off remaining glycogen and water, looking flat and flabby as per normal when digging down at the beginning of a diet. Good energy this morning, was hungry AF waking until I got some black coffee w/stevia in me. Brought some additional fat sources to me office which should help with variety.
Cardio Treadmill misc/HIIT
60 Min / 4.7 mi / 750 cals
Situps
BWx25
BWx25
Shoulder mobility stuff
M1 7:00am
6oz loafed meat, 1 oz cheddar, greens drink, multis & 2g fishoil
450 cals / 45g pro / 23g fat
M2 9:45am (900c/85p/55f)
4.5oz chkn B shred, 3oz avocado, 14ml olive oil & some Cajun seasoning
450 cals / 40g pro / 32g fat
M3 1:00pm (1425c/125p/90f)
85g spinach, 4oz shred chkn B, 2.5oz avocado, 14ml garlic & basil seasoned olive oil & 15ml apple cider vinegar, 3 blue cheese stuffed klamate olives. (fancy office desk-gourmet $hit )
525 cals /40g pro / 35g fat
M4 5:00pm (1875c/165p/122f)
4eggs, 2oz ham, 1oz cheddar
450 cals / 40g pro / 32g fat
M5 8:00pm (2025c/185p/128f)
Starving - 3oz +- cold meatloaf
150/20/6
Totals: 2025 cals / 185g pro / 128g fat (very few net carbs)Last edited by Plateauplower; 01-05-2018 at 01:35 AM.
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01-05-2018, 05:22 AM #3
Friday 1/5/18 (cross post)
209.8 Lbs
Energy in the gym was decent today, put in some decent volume overall. Shoulder is feeling better on bench until it fatigues then things go down hill quick, but I'll just keep plodding along on presses until I'm all healed then try to rebuild my bench. Probably could have pushed a little harder on BB Rows, kept the strict and just matched bench reps for the most part. Squats felt a little heavier than they should have, but I can't say I'm surprised since Ive been slacking on everything. So far so good on the higher fats though in terms of mental clarity and energy.
Squats 365x5 vid
Squats
135x10
225x8
315x6
365x5
385x2
315x5
SS With
Lat Pull-downs
160x10
180x10
200x8
200x8
200x8
------------
BB Bench
135x12
185x10
225x6
225x6
225x5
185x8
SS With
BB Rows
135x12
185x10
225x6
225x6
225x6
225x6
-------------
Dips
BWx8
BWx10
BWx10
BWx9
BWx9
SS With
DB Hammer Curls
30sX10
35sX10
40sX8
40sX8
35sX8
---------------
M1 7:30am
Whey 45g/ greens mix 15g, multis fish oil 2g, 7g BCAAS intra
250c/ 38p / 4f
M2 9:30am (650c/86p/24f)
7oz meat loaf with 8ml garlic basal olive oil
400 cals / 48g pro / 20g fat
M3 12:45pm (1200c/126p/59f)
Salad - 130g spinach, 4oz chkn b, 14ml garlic infused olive oil, 30ml apple cider vin, 1/2 oz pork rinds to add crunch, 2.5oz avocado
550 cals / 40g pro / 35g fat
M4 2:45pm (1650c/158p/91f)
4 organic free range eggs - 1oz spicy pork rinds while cooking.
450c / 34p / 32f
M5 7:00pm (2150c/198p/117f)
1X Casein shake with 2X unsweetened almond milk and 1X chia seeds, 2slice pepper jack, walnuts 7g
500/ 40p /26f
Cals are all rounded up based on foods the discrepancy of total cals to macros in grams is not exactly accurate, but close enough. Very few net carbs today as well.Last edited by Plateauplower; 01-05-2018 at 06:31 PM.
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01-06-2018, 06:06 AM #4
Saturday 1/6/18
209.6 lbs
Cardio treadmill 4/1 HIIT
55min / 4.25mi / 660 cal
Squats & Deads up to 315x5 slow controlled reps
no belt/grip aids - core and grip work.
M1 7:00
Coffee with 14g coconut oil, 4 organic eggs, 1oz cheddar, 2g fish oil
525 cals / 30g pro / 45g fat
M2 11:00am (925c/71p/66f)
6oz meat loaf, 14ml olive oil, spicy pickle slices
400 cals / 41p / 21f
M3 2:30pm (1475c/111p/101f)
Salad - 130g spinach, 4oz chkn b, 14ml garlic infused olive oil, 30ml apple cider vin, 1/2 oz pork rinds to add crunch, 2.5oz avocado
550 cals / 40g pro / 35g fat
M4 5:15pm (1975c/170p/130f)
8oz pork, 2 slices pepper-jack, 480ml almond milk
500 cals / 59g pro / 29g fatLast edited by Plateauplower; 01-06-2018 at 03:16 PM.
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01-07-2018, 05:53 AM #5
Sunday 1/7/18
209.6 lbs
I'm feeling really really good since increasing my fats. Probably better than I have in years honestly. Steady energy, very clear mind, better mood in general and much less hunger. Pretty incredible for me to get by on deficit calories and not be in a pissy mood most of the day between meals. So far this is a win. Watched an entertaining documentary called "Fat Head" which makes fun of "Supersize Me" and the higher fat intake is discussed, I found it pretty good, not exactly cutting edge info, but interesting nonetheless.
Cardio: LISS
55 min / 4 mi / 650 cals
Trained Biceps - variety, didn't keep track, because biceps.....pretty good though, I never hit them fresh usually at the end of Full-body.
Normally I rest Sat and Sunday, but now that I have energy, make hay while the sun is shining.
M1 7:30am
4 eggs, 4 strips bacon, 1oz cheddar, 2g fish oil
500 cals / 41p /37f
M2 11:45am (900c/82p/58f)
6oz meatloaf, 15ml olive oil some spicy pickle slices
400 cals / 41g pro / 21g fat
M3 3:00pm (1350c/118p/87f)
Spinach, chkn b, olive oil and avocado salad
450 cals / 36p / 29f
M4 5:00pm (1875c/175p/118f)
8oz pork loin, 3oz mushrooms sautéed in 14g butter and 1oz cheddar
525 cals / 51g pro / 31g fatLast edited by Plateauplower; 01-07-2018 at 03:15 PM.
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01-08-2018, 05:11 AM #6
Monday 1/8/2018
210.0 Lbs
Steady energy but I was moving slow today set to set for whatever reason, just took my time. Need to increase my stamina for higher rep squats jeez haven't done anything much over 5 rep sets in awhile. Overall decent, still treading lightly on presses but getting some decent work in anyway.
Squats
135x10
225x8
315x8
315x8
335x4 (I was fatiguing fast)
SS With
Narrow grip Lat pull-downs
140x10
160x10
180x10
200x8
200x8
----------------
DB Bench
55sX10
65sX10
75sX10
85sX8
85sX7
SS With
DB Rows
80sX10
100sX10
100sX10
100sX10
------------
EZ Skull Crushers
80x10
90x10
100x8
100x8
SS With
DB Flies
45sX12
50sX10
50sX10
50sX10
&
Situps
BWx25
BWx25
--------------------
M1 7:00am
36g whey, 15g greens powder, 30g hemp hearts multis fish oil etc Xtend Intra
425c/ 47g pro / 18g Fat
M2 10:00am (875c/82p/50f)
6oz meat loaf, slice pepper jack, 15 ml olive oil, a few spicy pickle slices
450 Cals / 35g pro / 32g fat
M3 12:30pm (1400c/119p/90f)
3oz spinach, 4oz chkn b, 5oz avocado, 15ml olive oil, apple cider vinegar stuff
525 cals / 37g pro / 40g fat
M4 4:30pm (1875c/155p/126f)
4 eggs, 2oz pork sausage crumbles.
475 cals / 36g pro / 36g fat
M5 5:45pm (2100c/182p/135f)
Dessert = 30g whey microwave brownie with 16g natty peanut butter
225c/27p/9fLast edited by Plateauplower; 01-08-2018 at 03:54 PM.
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01-09-2018, 04:57 AM #7
Tuesday 1/9/18
208.2 Lbs (PR for the year )
Shedding a little scale weight and feeling just peachy. Got in for some cardio and figured I would do some Isolation leg work just for fun. Might regret it tomorrow for deadlifts.....
Cardio Elliptical
45 min / 4.4 mi / 525 cals
Legs (for fun -slow reps)
Leg Extensions
130x10
130x10
130x10
110x10
110x10
SS With
Leg Curls
80x12
95x12
95x12
95x12
95x10
------------
Leg Press
360x10
360x10
360x10
360x10
SS With
Seated Calves (apparatus sucks)
90x10
90x12
90x10
90x10
----------------------
M1 7:00am
36g whey, 30g hemp hearts, 15g powder greens, multis, fishoil
400 Cals / 47g pro / 18g fat
M2 9:45am (700c/81p/34f)
4oz meat loaf, 1oz cheddar
300 cals / 34p / 16f
M3 12:30pm (1175c/119p/66f)
3oz spinach, 4oz chkn B, 3oz avocado, 15ml olive oil
475 cals / 38g pro / 32g fat
M4 4:00pm (1875c/168p/120f)
4 eggs, 3oz sausage, cheese
700 cals / 49g pro / 54fLast edited by Plateauplower; 01-09-2018 at 03:56 PM.
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01-10-2018, 04:57 AM #8
Wed 1/10/18
206.8 Lbs
Decent higher volume session, made myself do 3 sets of deads instead of heavier lower reps. Overall decent, stamina seemed a little lower today but not bad, I hadn't eaten anything for 12hrs by the time I hit the gym so I was onto some fat stores...
Low Incline DB Press
55sX12
65sX10
75sX10
75sX9
75sX8
SS With
Chin-ups (Various grips)
BWx10
BWx10
BWx10
BWx9
BWx8
--------------
Dealifts
135x5
225x5
315x5
405x5
405x5
405x5
SS With
EZ Fat Grip Curls
70x12
80x10
80x7
80x7
80x6
-----------
Dips
BWx10
BWx10
BWx10
BWx10
BVWx8
SS With
Rear Delt Machine
70x12
85x12
85x10
85x10
&
Decline Sit-ups
BWx25
BWx25
M1 7:00am
36g whey, 30g hemp hearts, 15g powder greens, multis, fishoil/BCAAs intra (cals count as protein, but not added to macro)
450 Cals / 47g pro / 18g fat
M2 9:30am (850c/78p/48f)
6oz grass fed beef, 2 blue cheese stuffed olives, couple spicy pickle slices
400 cals / 31g pro / 30f
M3 12:30pm (1400c/114p/91f)
3oz spinach, 4oz chkn B, 30ml olive oil, 2.5oz avocado
550 cals/ 36g pro / 43g fat
M4 4:00pm (1750c/147p/116f)
4eggs, 2oz ham, fishoil
350c / 33p / 25f
M5 5:30pm (2150c/189p/135f)
Wife/kids having pizza so I had "pizza" too..was good might be a regular thing on days my carbs are very low (flax wraps have 8g net carbs)
Low carb flax wrap, 30g organic tomato sauce, 2 oz meat loaf crumbles, 2oz mozzarella, some mushrooms, Italian seasoning & garlic salt
400 cals / 41g pro / 19g fatLast edited by Plateauplower; 01-10-2018 at 03:38 PM.
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01-11-2018, 02:15 AM #9
Thursday 1/11/18
206.8 lbs
Cardio + whatever today. Got some keto strips and they confirmed what I already knew...Looks like moderate ketones, about mid scale. They will be useful in identifying how many net carbs I can have down the line as I will likely keep eating this way as of now, but will add in a larger variety of veg. I just don't get any benefit out of eating carbs, just additional hunger. Although when pursuing strength goals they seem to be helpful. Got pretty good sleep last night, this week I had been lacking a bit.
Cardio: LISS/HIIT Treadmill
45 min/ 3.55 mi/ 550 cals
Lots of shoulder rehab stuff
M1 6:45am
60g hemp hearts, 20g greens powder, 15g whey, multis & fishoil
450 Cals / 34g pro / 31g fat
M2 9:30am (850c/65p/61f)
6oz organic free range beef, 2 blue cheese stuffed olives, couple pickle slices
400 cals / 31g pro / 30f
M3 12:30pm (1450c/110p/109f)
Spinach salad, 4oz chkn B, 22ml olive oil, 3oz avocado, 20g heap hearts
600 Cals/ 45g pro / 48g fat
M4 5:00pm (2050c/167p/143f
Flax wrap pizza, 3oz crumbles, 3oz mozzarella, mushrooms etc/480 ml almond milk , fishoil
600 cals / 57g pro / 34g fatLast edited by Plateauplower; 01-11-2018 at 03:04 PM.
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01-12-2018, 05:07 AM #10
Friday 1/12/18
206.8 lbs (can't remember the last time I was the same weight 3 days in a row)
Energy in the gym today was poor and I felt weak. I will need to go back to putting my heavy day on Monday and my medium day on Friday, too much accumulated fatigue through the week for high intensity on Friday. That is probably coupled with no rest day in 11 days straight, and my controlled starvation food intake. I will continue to monitor strength levels and perhaps if necessary adopt a modified protocol similar to CKD to allow a low fat, high carb day if it is beneficial. I won't do that until I am below 200 lbs though, which should be February. I might even redo squats and train legs tomorrow I was pretty disappointed in my effort there. Short workday and road trip with my son planned today, should be a decent day but a lot of driving.
BB Bench
135x12
185x10
225x6
225x5
225x5
225x5
225x5
SS With
BB Rows
135x12
185x10
235x6
235x6
235x6
185x10
-------------
Squats
135x5
225x5
315x3
365x2
385x1 (RPE 9? LOL wat)
315x5 Slow
SS With
WG Lat Pulldowns
160x10
180x10
180x10
180x10
---------------
EZ Skull Crushers
80x10
90x10
100x10
110x7
110x7
SS With
Alt DB Curls
35sX10
40sX10
45sX7
40sX9
40sX9
SS With
DB Flies (slow tempo)
50sX10
50sX10
50sX10
----------------
M1 7:45am
5oz chkn B, 2.5oz avocado, 1oz cheddar, multis & fishoil, 7g BCAAS intra
475 cals / 51g pro / 28g fat
M2 1pm (950c/85p/60f)
Eggs, cheese, butter
475c/34p/32f
M3 6:30pm (1625c/125p/110f)
Beef, cheese, pork rinds almond milk
675c/40p/50fLast edited by Plateauplower; 01-13-2018 at 04:29 AM.
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01-12-2018, 06:02 AM #11
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01-13-2018, 04:40 AM #12
Yea no kidding pretty much have to "embrace the suck" that is dieting. I usually have stalls and whooshes on the sale when dieting, it never seems linear. Sometimes evenbsee small scale increases before bigger drops. I think I've read that fat cells will suck up water as the fat is lost in them, before expelling that water and shrinking. Water being heavier than fat for the same volume explains the occasional small weight increase before a drop.
Saturday 1/13/18
206.8 lbs maybe scale is broke
Not sure what the plan is, thought about hitting legs, but not sure....
M1 8:00am
4eggs, 2oz ham, 1oz mozzarella, 2g fishoil
450 cals / 41g pro / 31g fat
M2 12:30pm (1100c/93p/77f)
Salmon, kale salad, avocado oil
650 cals / 52p / 46f (estimated no food scale)
M3 5:30pm (1700c/158p/109f)
6oz tip roast on flax wrap with pepper jack
600 cals / 65g pro / 32g fatLast edited by Plateauplower; 01-13-2018 at 05:16 PM.
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01-14-2018, 07:44 AM #13
Sunday 1/14/18
207.6 lbs (uptick, hopefully preceding a larger drop)
Great energy this morning after a couple nights of good sleep. Felt like I could have kept on training legs, but I was at the gym for nearly two hours, so it was time to go.
Cardio: Treamill incline LISS
45 min / 3 mi / 525 cals
Squats
135x10
225x6
315x6
315x6
315x6
365x3
365x3
-----------------
Leg Press (PWO slow)
360x10
450x10
540x10
630x8
630x8
SS with
RDLs (slow/paused)
135x10
225x10
275x8
275x8
275x8
------------------
M1 9:30am
45g whey, 30g milled flax seed, 12g powdered greens, 480ml almond milk, 2g fishoil bcaas intra
500 cals / 48g pro / 23g fat
M2 11:45am (900c/88p/59f)
6oz organic grass fed burger 1/2oz mozzarella
400 cals / 40p/ 36f
M3 2:45pm (1400c/132p/88f)
Spinach, chkn, olive oil, bacon salad
500 cals / 44g pro / 29g fat
M4 5:45pm (1850c/184p/114f)
Cajun Pork & mushrooms sautéed in butter &a olive oil
450 cals / 52p / 26fLast edited by Plateauplower; 01-14-2018 at 03:55 PM.
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01-14-2018, 08:00 AM #14
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01-14-2018, 08:07 AM #15
Numbers are actually down a good bit, I was up to 405x3, but 365 felt like plenty today. Being bloated up with carbs has a pretty big effect on strength. The good thing is whenever I diet, after I increase my calories again I'm usually supercharged for about 6-8 weeks and hit new PRs. I've learned to just suck it up and do what I can when dieting. I used to get really mad when numbers would drop, but it just comes with the territory I guess with the restricted food intake.
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01-15-2018, 05:54 AM #16
Monday 1/15/18
205.8 lbs
End of week avg weight last week was 207.6 so makes this week a breeze to see another good scale drop. Would like to see 1.5-2lbs per week until I hit mid to upper 190s then it will likely slow down a bit on its own as my calorie deficit reduces itself.
Decent session, got some volume in and some intensity. Bench continues to be weak AF, but I haven't been able to train it hard for the better part of a year. Shoulder is feeling more stable with it though, so eventually I should be able to get back to 315.
Cardio: LISS incline treadmill
45 min / 3 mi / 500 cals
BB bench
135x10
185x8
225x6
225x6
225x5
185x10
SS with
T-bar Rows (pwo)
125x10
150x8
175x6
175x6
150x8
150x8
--------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx10
SS with
HS Preacher curl (pwo)
55x10
70x10
70x10
70x9
70x9
----------------
OHP (light to test shoulder)
45x10
95x10
95x10
95x10
95x10
SS with
DB Hammer curls
30sX10
35sX10
35sX10
35sX10
&
Straight arm press downs
50x10
50x10
60x12
60x12
-----------------
M1 7:30am
45g whey, 30g milled flax seed, 12g powdered greens, 480ml almond milk, 2g fishoil bcaas intra
500 cals / 48g pro / 23g fat
M2 9:30am (900c/79p/52f)
4eggs 1oz cheddar
400 cals / 31g pro / 29g fat
M3 12:15pm (1400c/119p/82f)
Spinach, chkn, flax salad with olive oil
500 cals / 40g pro / 30g fat
M4 3:30pm (1900c/174p/108f)
6oz beef on flax wrap, some spicy pork rinds
500 cals / 55p / 26f
M5 5:00pm (2300c/210p/135f)
2 turkey sausage, 1 egg, pepper jack
400 cals / 36p / 27f
+ some untracked nibles of other fatty protons.
Call it (2500/220/150) idk.
* hungry day, probably maintenance cals today, but two days of cardio and weights back to back plus snow shoveling today. Maybe slight deficit and some recovery food. Probably cardio tomorrow morning.Last edited by Plateauplower; 01-15-2018 at 03:40 PM.
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01-16-2018, 04:59 AM #17
Tuesday 1/16/18
206.8 (lol wat -scale must like that number)
Higher cal day yesterday, but remained on keto foods, likely increased sodium and I'm not the least bit concerned with the scale since I'm down 6.5lbs in two weeks. I'll continue to trust the process and know that I will continue to lose 1.5-2lbs per week avg over the next month or two. Good energy this morning but My shoulder is hurting from the OHP even though they were light. Must be some impingement going on along with whatever else. I will not do OHP again, but may try DB presses or landmines going forward. Felt really good doing cardio today so I just kept going until the machine got tired of me and decided I was done.
Cardio Treadmill HIIT/LISS
60 min / 4.85 Mi / 775 cals
Some abs and stretching
M1 7:00am
30g whey, 30g milled flax seed, 10g greens powder, multis & 2g fishoil
400 cals / 31g pro / 15g fat
M2 10:00am (900c/89p/39f)
6oz beef roast, flax wrap, 1/2oz cheddar
500c / 58g pro / 24f
M3 1:45pm (1400c/130p/72f)
3oz spinach, 4oz chkn B, 3oz avocado, 14g bacon, 15ml olive oil salad
500 cals / 41g pro / 33g fat
M4 4:30pm (2000c/172p/115f)
4 eggs, 2 turkey sausage patties, 1oz cheddar, 2g fish oil
600 cals / 42g pro / 43fLast edited by Plateauplower; 01-16-2018 at 02:59 PM.
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01-17-2018, 04:45 AM #18
Wed 1/17/18
206.6 Lbs
I pissed on a keto stick this morning and it only registered mild ketones, not sure whats up with that or how much it even matters....The only thing I can think of that could have possible changed is I had two calorie free green teas yesterday that have artificial sweeteners. I can't think of anything else that would have caused me to be burning glucose, I don't think I had enough protein to have substantial conversion through glycogenesis.
Looking leaner despite the scale, upper abs are getting visible again, so that's a plus. Bad day in the gym today though, I felt better towards the end but I just didn't have my mind into it, just went through the motions and dropped a set off of each exercise. 455 deads felt WAY heavier than they should have, rep 2 felt like rep 5 should have. Oh well, one goal at a time....
DB Bench
55sX12
65sX10
75sX10
75sX10
SS With
Chin Ups
BWx8
BWx9
BWx8
BWx9
-------------
Deadlift
135x5
225x5
315x5
405x5
455x2 (RPE 9)
405x5
SS With
Alt DB Curls
35sX10
40sX10
40sX10
40sX10
---------------
Dips
BWx10
BWx10
BWx10
BWx8
SS With
Cable Rows
160x10
180x10
200x8
180x10
----------------------
M1 7:30am
45g whey, 30g milled flax seed, 12g powdered greens, 2g fishoil bcaas intra
475 cals / 43g pro / 17g fat
M2 10:30am (925c/98p/37f)
6oz beef on flax wrap
450c/55g pro / 20g fat
M3 4:00pm (1600c/154p/87f)
4 eggs, 2turkey sausage, 2oz cheddar
675 cals / 56p /87f
M4 6:30pm (2150c/188p/128f)
whey brownie, walnutsLast edited by Plateauplower; 01-18-2018 at 05:05 AM.
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01-18-2018, 05:07 AM #19
1/18/18
205.8 Lbs
Decided to take a rest day today, and get a little extra sleep/recovery.
M1 7:30
spicy Italian salami and pepper jack mutlis and fishoil
400 cals/ 29p/ 28f
M2 11:30am (900c/69p/61f)
3oz spinach, 4oz chkn b, 15ml olive oil, 2oz avocado, 15g flax seed
500c/40p / 33f
M3 4:00pm (1400c/111p/95f)
4eggs 2 turkey sausage / fishoil
500 cals / 42g Pro / 34f
M4 5:30pm (1775c/152p/116f)
45g whey brownie 30g walnuts
375cals / 41p /21fLast edited by Plateauplower; 01-18-2018 at 03:29 PM.
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01-18-2018, 08:30 AM #20
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01-18-2018, 09:49 AM #21
Yep, calorie balance is what drives the process, just found it weird that nothing had changed really in terms of carbs. The sticks I bought could be wrong too, some only seem to have reagent on little spots of them. It sure is nice dieting and not feeling like I want to gnaw my arm off every couple of hours . Even when I start to get hungry its very manageable.
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01-19-2018, 04:52 AM #22
Friday 1/19/18
206.6 Lbs
Got some volume in today, shoulder was a bit finicky on bench, but got through it. Ended up focusing a volume a little more than intensity today. Overall it was okay. Would like to see some scale movement here soon. So far it looks like I'm only going to have a pound and some change loss from last week avg weight, but I should be closer to two lbs, it should all work out over the longer term. Definitely looking leaner. Didn't squat today (lower back felt a little tight) so the plan is to hit legs tomorrow with some volume....
BB Bench
135x15
185x10
225x5
225x5
225x5
185x10
SS With
DB Rows
80x10
100x10
100x10
100x10
100x10
--------------
Dips
BWx10
BWx10
BWx10
BWx9
BVWx8
Tri set with
DB Concentration curls
25sX10
30sX10
320sX8
30sX8
DB Hammer curls
30sX10
35sX10
30sX12
Tri set with
Lat Pull-downs
160x10
180x8
180x8
180x8
180x8
----------
Landmine Shoulder press (PWO)
25x10
35x8
35x8
35x8
35x8
Tri set with
EZ Skull Crushers
80x10
90x10
90x10
90x9
90x9
Tri set with
Decline Sit-ups
BWx25
BWx25
-------------------
M1 7:00am
6oz tip roast, 7ml olive oil, multis fishoil, bcaas intra
450 cals/ 46g pro / 27f
M2 9:30am (750c/70p/48f)
spicy salami 3oz
300 cals/ 24g pro / 21g fat
M3 1:30pm (1150c/106p/74f)
3oz spinach, 4oz chkn bfreast, 22ml olive oil
400 cals / 36g pro / 26g fat
M4 4:30pm (1775c/156p/111f)
6oz ham, 3eggs , almond milk greens mix
625cals /50g Pro / 37g fatLast edited by Plateauplower; 01-19-2018 at 03:31 PM.
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01-19-2018, 03:43 PM #23
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01-20-2018, 07:09 AM #24
Well that’s a big weight off me mind.
Sat 1/20/18
205.6 lbs
Well if this scale weight holds that will be 2lbs for the week. Made it to the smallest notch of my lifting belt today so that’s good. The bad news is squats at 365 are getting pretty challenging. Not a 10% strength loss yet, I’ll continue to monitor, definitely losing fat though and not suffering in a deficit and feel pretty good so, I’ll take that over a few lbs on the bar, and strength will undoubtedly rebound with more food intake. Got some leg work in.
Squats
135x10
225x8
315x6
315x6
315x6
365x2
315x6
—————————————
Leg press (bottom out/slow)
360x10
450x10
540x10
630x8
630x8
SS with
Romanian DL
135x10
225x8
275x6
295x6
295x6
—————————————-
Leg extensions
110x12
130x10
130x10
130x10
SS with
Seated leg curls
90x10
90x10
90x10
90x10
————————————
M1 9:00am
4 eggs/3oz ham 2g fish oil
450 cals / 39g Pro / 29g fat
M2 11:30am (875c/79p/52f)
6oz meat loaf, 15ml olive oil
425c/ 40p/23f
M3 2:15pm (1350c/125p/81f)
3oz spinach, 2oz mushrooms, 4oz chkn b, 15ml avocado oil, 1oz pork rinds - salad
475 cals / 46p / 28f
M4 5:45pm 1950c/177p/119f)
8oz salmon, almond milk with greens mix
600 cals / 52g Pro /38fLast edited by Plateauplower; 01-20-2018 at 03:55 PM.
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01-21-2018, 03:10 AM #25
Sunday 1/21/18
205.6lbs
Average weight for the week is 206.1 lbs for a loss of exactly 1.5lbs from last weeks avg weight of 207.6 lbs. Feel like I’m on the cusp of getting a cold/cough that both of my kids and wife have had Ill just ignore it and hope it goes away . I think I’ll try to get the dog to the dog park this morning, walks are just not enough to wear him down. Have a kids birthday party today, but I’ll likely stay home with my son if my wife and daughter go (they are pretty much over the cold). The rest I’ll just see what shakes out. Got a decent walk in yesterday afternoon with the pupper.
M1 7:15am
4eggs, 4 strips bacon
450 cals / 34g Pro / 34g fat
M2 10:15am (925c/81p/58f)
7oz meat loaf, 15ml walnut oil (delicious, wow!)
475cals / 47g Pro / 24g fat
M3 1:15pm (1350c/127p/81f)
5oz salmon, 15g whey, 240ml almond milk, greens powder shake
425c/ 46g Pro / 23g fat
M4 4:45pm (1925c/182p/111f)
6oz spiral ham, 2oz mozzarella, flax wrap, pickles
575cals / 55g Pro / 30g fatLast edited by Plateauplower; 01-21-2018 at 02:56 PM.
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01-22-2018, 05:19 AM #26
Monday 1/22/18
205.6 Lbs
Definitely fighting off the cold everyone in my family has had. Don't feel terrible, but have a bit of chest/head congestion etc. Went in and did what I could, got a little self-induced fever going on and felt better when I was done than when I went in, so that's a plus. Did get some decent sleep last night, a day entertaining my son without my daughter and wife home wore me the fuk out , I was in bed by 6:30pm and likely sleeping by 7. We had fun though, he kept track; we did 7 fun things....Legs tomorrow
5:05am - 6:20am / 75 min / 34 sets
BB Bench
135x10
185x10
225x5
225x5
225x5
225x10 (SS)
BB Rows (Strict)
135x10
185x10
205x8
205x8
205x8
---------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx9
Tri -set With
HS Preacher Curls (PWO-Slow)
70x10
70x10
70x9
70x9
70x8
Tri Set With
Lat Pulldowns (WG)
160x10
180x10
180x10
180x9
180x8
------------------
LM Shoulder press (PWO-Slow)
25x10
35x10
45x10
45x10
SS With
DB Hammers (Just because arm veins coming in nicely)
30sX10
30sX10
30sX10
and DB Laterals (Pink Dumbbells )
10sX20
10sX15
--------------------------------
M1 7:00 (been erroneously adding 100 cals to this shake )
45g whey, 30g flax seed, 12g greens powder, BCAAS intra multis and fishoil 2g)
400 Cals / 43g pro / 16g fat
M2 9:45am (900c/91p/49f)
6oz tip roast, 3.5oz avocado
500 Cals/ 48g pro / 33g fat
M3 2:00pm (1300c/131p/72f)
3oz spinach, 4oz chkn B, 14g bacon, 15ml live oil -salad
400 cals / 40g pro / 23g fat
M4 5:00pm (1900c/185p/108f)
6oz ham, 4 eggs, 2g fish oil
600 cals / 54g Pro / 36g fatLast edited by Plateauplower; 01-22-2018 at 04:04 PM.
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01-23-2018, 04:56 AM #27
Tuesday 1/23/18
204.6 lbs (down another lb, yay)
Wow, when warm up sets become work sets...I have a cold, and I forgot how much deadlifts suck after squats, but excuses are like a$$holes. I have to say so far on this experiment, for myself personally, if strength was my main objective a strict keto diet is probably the worst possible approach. That said, strength is not my goal right now (though I hate to lose any), and I feel great on keto so I will stick with it for a tool for fatloss. I am looking bigger (illusion due to better definition returning to arms and shoulder girdle etc), but wow do I feel weak as a kitten for my heavier sets. That is slightly off-set by having more energy in the gym to handle more total volume (or that could be a byproduct of weak lifts IDK). Overall I was a little pissed about some heavy sets feeling way heavier than they should, but happy with the amount of work I put on my legs....
Squats
135x10
225x8
315x6
365x2 (wanted 3 at least)
315x6
315x6
------------
Deadlifts
225x5
315x5
405x5 (this used to be a breeze, rep 5 was hard)
315x5
315x8
SS With
Leg Press (PWO)
360x10
450x10
540x10
590x9
590x8
-------------
Leg Extensions
130x10
130x10
130x10
SS WIth
Leg Curls
95x10
95x10
95x10
And
Decline Sit-ups
BWx25
BWx25
-----------------
M1 7:00am
45g whey, 30g flax seed, 12g greens powder, BCAAS intra multis and fishoil 2g)
400 Cals / 43g pro / 16g fat
M2 10:45am (900c/91p/49f)
6oz tip roast, 3.5oz avocado
500 Cals/ 48g pro / 33g fat
M3 2:45pm (1325c/135p/74f)
5oz chkn B, 3oz avocado, 8ml garlic infused olive oil, Cajun seasoning -yum
425 cals / 44g pro / 25g fat
M4 5:30pm (1800c/168p/108f)
3eggs, 3oz ham, 14g butter, fishoil
475 cals / 33g Pro / 34g fatLast edited by Plateauplower; 01-23-2018 at 03:41 PM.
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01-24-2018, 04:38 AM #28
Wednesday 1/24/18
203.4 Lbs down 10lbs in 3 weeks but this might bounce back up a little
Cardio today: Mostly LISS 4mph/4.5 incline with a few 12mph 1 min sprints mixed in....
Shoulder rehab stuff.
Cardio treadmill:
55 Min / 4.05 mi / 660 cals
M1 7:00am
30g whey, 45g milled flax seed, 15g powdered greens, 6g matcha green tea powder, multis & fishoil
400 cals / 34g pro / 21g fat
M2 9:00am (775c/76p/39f)
6oz meat loaf, 2oz avocado
375 cals / 42g pro /18g fat
M3 12:30pm (1225c/114p/64f)
4oz chkn B shred, 3.5oz avocado Cajun seasoning/ 3oz spinach 20ml apple cider vinaigrette, 14g spicy pork rinds
450 Cals / 38g pro/ 25g fat
M4 5:00pm (1900c/164p/112f)
8oz fresh salmon, 6oz mushrooms sautéed in 21g butter olive oil mix, with salt & garden oregano.
675 cals / 50g Pro / 48g fatLast edited by Plateauplower; 01-24-2018 at 03:16 PM.
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01-25-2018, 05:26 AM #29
Thursday 1/25/18
204.6 Lbs
Head congestion clearing up, but still have some chest congestion and a cough. Felt pretty good otherwise, I think dropping full-body sessions for an Upper lower split hitting each 2X per week is going to be a good choice. I felt more recovered from Mondays session. I still can't train at the intensity levels I would like to in order to accommodate the shoulder limitations, but I am getting able to at least get some volume in and hopefully enough stimulus to at least reduce further regression. The gym got new DBs but unfortunately they still only go up to 100s, so for DB rows If I want to progress them heavier I'll need to bring my Oly handle and do them plate loaded or I could use the landmine and a regular bar but that does not track the same and I get a pretty good feeling with DB rows done slowly. The volume was big today and I felt like I could have kept on going. Feeling great now and looking forward to pummeling my legs tomorrow or Sat.
5:05-6:25am / 80 Min / 37 sets
DB Bench
55sX12
65sX12
75sX12
85sX10
90sX8
90sX6
SS With
DB Rows
80sX10
100sX10
100sX10
100sX10
100sX10
--------------
Chin-ups
BWx10
BWx8
BWx8
BWx8
BWx8
SS With
Landmine Shoulder press (PWO)
35x10
45x10
55x10
60x8
60x8
------------------
EZ Skull Crushers
80X10
90X10
100X10
100X9
Tris set with
DB Flys
45sX12
50sX10
50sX10
50sX10
Tri Set With
BB Curls
85x10
85x10
85x10
85x10
85X5 (real slow)
and few quick sets of (done slowly )
Dips
BWx8
BWx7
BWx7
-------------------
M1 7:45am
45g whey, 30g ground flax, 15g powdered greens, 5g matcha green tea, multius fish oil BCAAs intra (because they taste good, and dat der placebo)
400 cals / 41g pro / 16g fat
M2 10:30am (850c/83p/41f)
6oz lean meat loaf, 2oz avocado, 7ml Walnut oil
450 cals / 42g pro / 25g fat
*Lunch walk looking for some shed antlers for the dog to chew on (none yet deer are still wearing them)
couple miles. 45 min, slow but rough terrain
M3 1:30pm (1250c/127p/64f)
5oz chkn B, 2.5oz avocado, 7ml walnut oil
400c/ 44g pro / 23g fat
M4 5:00pm (1850c/179p/102f)
8oz salmon, 480ml almond milk, 16g greens powder mix
600 cals / 52g Pro / 38g fatLast edited by Plateauplower; 01-25-2018 at 03:13 PM.
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01-26-2018, 05:05 AM #30
FRIDAY! 1/26/18
203.4 Lbs
Not a ton of sleep last night, coughing and what not, then up super early because the dog decided jump his big ass onto my legs around 1:30am Got in and put in some reps. Nothing amazing, just reps. Didn't want to get too wild today because I promised the kids we would go on a "Adventure tiger" hike tomorrow (that's their name for walks where go off trail and get muddy crossing more difficult terrain - I think it came from "Daniel Tiger" ).
Squats
135x10
225x8
315x8
315x8
315x8
SS With
Shoulder Rehab
DB Laterals
10sX20
10sX20
12.5sX20
&
Rear Delt Machine
70x15
85x15
85x15
------------------
RDLs
135x10
225x10
275x8
275x8
275x8
SS With
Leg Press
360x10
450x10
540x10
630x6
540x10
----------------
Leg Extensions
130x12
130x12
150x10
Leg Curls
110x10
110x10
110x10
Situps
BWx25
---------------------
M1 7:45am
45g whey, 30g ground flax, 15g powdered greens, 5g matcha green tea, multius fish oil BCAAs intra
400 cals / 41g pro / 16g fat
M2 9:00am (825c/83p/36f)
6oz lean meat loaf, 2oz avocado, 7ml Walnut oil
425 cals / 42g pro / 20g fat
M3 12:00pm (1325c/141p/63f)
5oz chkn B, 3oz avocado, 1oz spicy pork rinds
500c/ 58g pro (14g incomplete pro from pork rinds) / 27g fat
M4 4:45pm (2000c/190p/109f)
4eggs omelet with buttery mushrooms, ham, and cheddar
675 cals / 49g Pro / 46g fatLast edited by Plateauplower; 01-27-2018 at 04:40 AM.
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