Switched back from keto

[liebherrman]

Day 36 of my cut.

I have been doing a keto cut for the past 34 days with some ok results but I have decided to switch back to a standard calorie deficit and change my training routine and cardio.

Over 5 weeks i've lost 8lbs and dropped b/f to around 16% ish.

Statistics as of today
5'11''
191
16% b/f

Weigh in is every Sat morning.

Aim to drop another 10-12 lbs over the next 7 weeks on a calorie deficit 40-40-20 using the max o/t method. (i had been training specific body parts using standard 8-12 rep range including supersets and drops sets)

TOTAL CALORIE INTAKE PER DAY 1900 CALORIES, ( i had gradually reduced my calorie intake on keto to around 1750 per day) it's tough going to be honest and hard to balance fats etc.

Trained back using max o/t method this morning, keeping the form good while keeping the weight up in order to stay in the rep range is a challenge. Followed by 16 mins hiit.

For anyone who is interested my previous thread is in the keto log section.

[liebherrman]

Yesterday calories 1770---50-26-24

2 16 minute hiit sessions, one on bike one on a track (shanks mare)

Yesterday trained back max o/t
weighted chins
pulldowns
b/o rows
deads

Diet yesterday
50 grams oats
6 egg whites
60 grams whey protein with 10/10 glutamine creatine
meal replacement
150grams chicken 30 grams wholewheat pasta 1 cup broccoli
meal replacement coffee wit splenda no milk
100 grams chicken breast 30 grams broccoli
150 grams cottage cheese 10 grams glutamine


Today trained shoulders
military press 70kg 3*6
arnolds 27.5kg 3*6
side raises (leaning out) 14-16kg 2 sets
rear raises 18kg 2 sets
snatches olympic bar and 40kg 3 sets of 6
16 minutes hiit

This is my first time taking this many suppliments (i havent ever taken glutamine and havent used creatine for 6 months) i don't normally take protein supps either. I'm very eager to see if it makes any difference to my training/recovery and end results...?

[liebherrman]

No training yet. Legs later tonight, followed by hiit (that'll be fun).

Calories yesterday 1741.

50-30-20

Definetely feel the workouts the day after. Was a good idea to shake up routine. Lifts seem similar to when i started which is good. I'm not expecting to make any strength gains now that the calorie intake is so low although I am now consuming much more protein in the form of supps than before.. we'll see.

Saturday weigh in is a defining point in this cut, there have been too many plateau's.

[liebherrman]

Trained legs last night. I definetely felt the creatine kick in after a long lay off, much better lifts. Followed by 16 minutes hiit on the bike.

SQUATS 120KG*6--130*6--130*6
LEG PRESS
LEG EXTENSIONS
STRAIGHT LEG DEADS
ABS
HIIT

Calories yesterday 1750
MEAL 1 40 GRAMS OATS
30G WHEY
250ML SKIMMED MILK
MEAL 2 PROMAX DIET BAR
MEAL 3 150G CHICKEN
60G PASTA
BROCCOLI
MEAL 4 HALF MYOPLEX MRD
250ML SKIMMED MILK
BROCCOLI
MEAL 5 150GRAMS TURKEY
SALAD
MEAL 6 150G COTTAGE CHEESE
POST W/O 60GRAMS WHEY

[liebherrman]

Yesterday 1700 calories.

Trained chest yesterday morning followed by hiit.

B PRESS
INCLINE PRESS
FLYS
HIIT

This morning i trained arms
WEIGHTED DIPS
PUSHDOWNS
FRENCH PRESS
BARBELL CURL
DUMBELL CURL
FOREARM
HIIT

I was whacked after the hiit this morning, I have noticed myself a little light headed but thats to be expected.
No massive hunger pangs at all in fact rem,embering to eat every 3 hours is a problem.

Looking forward to weigh in in the morning.

[tjwoody]

Good luck man. going to be keeping an eye on this!

What you been doing for HIIT?

[liebherrman]

Weighed in on Sat morning.

191 lbs, that's no loss on last week per scales.

The reason is that I began loading creatine last week 10g per day. The effect of water retention would have negated the loss on the scale.

I would like to know what i gained due to water retention so as to identify how much weight I lost, i'm guessing that i would have retained at least 2-3lbs of water on last week so that would equate to 2-3lbs of overall weight loss.

All jeans/belts looser so defo losing around the midrif which is great.

Got seriously bad food poisoning on Sat night (my cheat meal) maybe there is a lesson in that. Anyhow couldn't keep any food down for 24 hours not even water and spent yesterday in bed. Managed an hour in the gym this morning and kept down my protein so i'm defo on the mend. I'm not eating any solids today just to be on the safe side.

Only managed to walk through my session didn't watch the numbers etc but was important phychologically to keep at it.

Target weight loss for this week 2lbs calorie intake 1750 per day. 50-30-20

[liebherrman]

Back to normal now after food poisoning. 24 hours without food will have had a serious impact on progress, never mind what's done is done.

Trained back this morning, was still a little weak. I still got my hiit in also.

Yesterday only managed to get 1450 calories in, i physically couldn't stomack any more. Although of that i got 185g protein.

Target for today 1750 calories.

[liebherrman]

Trained Chest yesterday. 2 sessions of hiit morning and evening

1700 calories

No energy this morning, light headed but the weight is falling off i can see the difference myself top of abs starting to appear. i havent done a caliper test ina few weeks but i reckon i'm down to under 15% maybe 13-14%.

Trained legs this morning with hiit afterwards... nearly slid down the strairs from the gym.

Paddies day yesterday and i drank no beer... man thats dedication for you..

[liebherrman]

Weighed in at 187 thats a 2lb loss this week, pretty happy with that.

going to maintain calories at 1700 next week

Had a few brews last night, feel tom and dick.

[liebherrman]

This weeks going to be tough, had a 24 hour cheat and alot of beer.

Calories for this week 1650-1700

Trained shoulders this morning, massive improvement in strength, creatine defo working.

16 mins hiit directly afterwards

[liebherrman]

Really starting to notice the loss now, pants getting very loose, also i'm starting to regret not spending more time on abs now as i can tell that they are way behind where i thouhgt that they'd be. I'll know better next time.

Calories per day now at 1600 and i have to say i'm starting to notice the hunger pangs especially as i'm hitting the cardio hard also. If i have lost 2lbs by weigh in on sat then i'll up the calories again to 1700 as i really don't want to be eating into lean and at this point i'll settle for a steady 1.5lbs loss per week.

That puts me at around another 8lbs loss to bring me in at around 10% so 5 weeks

Today trained legs hard felt stronger today

130kg 6 reps 4 sets squats
leg press
extensions
romainian deads
16 mins hiit

Trained back yesterday
pull downs
barbell rows
shrugs
deads
hiit

[liebherrman]

Trained arms this morning

Trained chest yesterday

Really whacked today, allmost dizzy.

Sticking to around 1600=1650 calories, it's tough going. I have dropped a full trouser size now back in 34 trousers.

I still have this really bloody annoying fat love handles, there must be 5lbs of pure fat there alone. People are starting ask if i had been sick that i'm losing too much weight.

All my lifts are comparable with waht they were so i know i'm holding onto most of my lean.

It's now i start thinking am i losing too much do i want to be skinny?? But i'm still mid 180's thats not skinny for my height??

I need a cheat meal...and a beer. Weigh in tomorrow aiming for 187. thats 13stone 5lbs

[liebherrman]

Weighed in this morning at 13st 5lbs thats 187lbs,

Pretty happy with that, i can't see any difference myself. Thats wrecking my head.

One thing is pretty certain and that is that i had underestimated my body fat at the start.

I reckon i'm about 13-14% now, there is no where locally to gwta body fat measurement done, i have a calipers but a normal digital engineers one so not accurate results.

Accepting i'm somewhere around that then i need to lose another 10lbs or so to hit 10 %

Thighs have lost 3/4 inch and upper arms 3/4" so given i was probably over 20% to start i'm not unhappy with that. Cheat meal tonight, phew

[liebherrman]

Trained shoulders this morning, hiit afterwards. Cheated with gusto yesterday must of had 5000 plus for the day... i'll pay for it this week

Switched training back from max o/t to higher reps with forced reps and drop sets. I was sacrificing form for weight and not fatigueing properly, it won't do any harm to change the routine every few weeks as the calorie deficit is definetely effecting my lifts.

I'm going to stick on 1650 calories again this week and keep the loss up around 2lb per week.

[liebherrman]

Haven't posted this week as to be honest its the same as last week just 50 eatin roughly 1600-1650 calories less per day, just making sure to get 220g protein in, no real appreciable loss in strength.

Weigh in tomorrow looking for 2lb loss, at 185lbs, i reckon i'm around 13-14% now which puts me roughly where i calculated.

[liebherrman]

No weight loss this week, pretty dam annoyed with that. Looked at my daily burn food log to compare last weeks calories with the week before and found that it only holds 1 weeks log, man that sucks big time.

Averaged 1600 cals every day last week.

Next week i'm down to 1450 no messing.

I was using skimmed milk in the meal replacements and whey, but i was allowing 400 mls per day. I reckon i was probably using twice that over the course of the day as i'd put it in coffee. so that would add another 100 or so calories that i hadn't factored for. It really is about watching every single gram these days.

I also drank tea most evenings last week which i hadn't up to that, the tea included 1 spoon sugar which i hadn't allowed for, i know it sounds obsessive but i have to look at everything.

Also instead of my 16 minutes of hiit on 2 of my workouts this week i did "the bear" crossfit workout and then kinda farted around on the bike for 10 minutes, the bike ended up being a warmdown more than an excersise.

So bottom line next week eatin less watchin every detail and up the cardio.

On the plus side I defo feel and i think i look tighter even if the scales don't show it...

[liebherrman]

Weighed in at 186 on Sat, given that it all went Pete tong at Easter i'm happy with the 1lb loss.

Cutting now at 1450-1500 cals per day. thats tough going, aiming for 2lb loss again this week. training same as tyhe week previous. I could lose 2-3lbs per week at that deficit and training level but i need my cheat day.

[liebherrman]

Haven't posted for a while but still cutting.

weight down to 183lbs around 12-13% now. Still holding alot of fat on lower abs i reckon around another 6lbs will bring me in where i want to be.

I'm going to take a week off from tomorrow for a rest and recharge, will probably gain back a few pounds but i need a rest.

Whats interesting is that to maintain 1.5lbs loss per week i've had to drop my calories to 1350 per day, thats tough going, literally measuring everything. after the break i'll start cutting at 1800 again and see if i can lose at that, maybe i'll up the cardio to twice daily.