New to keto... Gonna give it a shot.

[AWD_TURBO]

Im thinking about switching my 1 protein scoop a day from ON whey, to Syntha 6 as its a more slowly digesting protein... Anyone else on syntha 6 while doing keto?

[AWD_TURBO]

so I cheated today... Got a pizza. But its the only carbs I plan on taking in today. Do you think this will hurt me at all? I plan on going back to low carbs starting after the pizza and I might skip my carb up next weekend.

[cyanize]

for PWO stick to fast-acting whey. There's no reason to get a slow digesting protein for anything else then a bed time snack or a keto bulk. (and if you hit your macros without it, then leave it out).

well cheats are cheats, I don't want to sound melodramatic but since your body ain't fat adapted yet...the pizza is not going to help your efforts. You're def. out of ketosis and it really depends on your body when you'll be back.

It's not that difficult to eat proper meals and have a regular carb-up, if you can't bring up the self-discipline you're just sabotaging all your efforts and slowing down your progress.

My advice, don't cheat...do proper carb-ups, hell even make every 4th or5th carb-up dirty, but don't cheat.

good luck bro

[AWD_TURBO]

Thanks Cy, Yeah i know I felt horrible the whole day after eating that pizza. Im gonna make sure starting today that its gonna be 2 weeks before I do my next carb up. Also thanks for the protein advice. I'll just get my normal whey again instead of syntha 6.

[AWD_TURBO]

Got back into my diet yesterday. Only had about 14g of carbs the whole day. Went to the gym did some abs and some LISS cardio for about 20 mins at a HR of about 134 avg. I also was feeling a little giddy, so i tried to see if I could put up 205 on flat bench. ( when i started in Jan I couldn't get 135 12x's) I actually ended up doing 205 3x's prob had 4 in me

[AWD_TURBO]

bad news today, went to the gym and did some chest. Well my first lift I tweaked my shoulder. I'm gonna ice it and try to go finish my tricep routine tomorrow with my legs. I did about 35 minutes of LISS cardio again today. I guess we'll see how I feel tomorrow.

[AWD_TURBO]

Well the shoulder feels good as of now, The true test will be today when i go back to the gym. I'll keep everyone updated as to how that goes later.

[beyondthesmile]

Good morning.

Sorry to hear about your shoulder...I'm glad it's feeling better! Hopefully it'll be just fine when you hit the gym tomorrow.

[AWD_TURBO]

Thanks, Im actually going to the gym tonight. Its my leg night, but im gonna try and do the tricep routine I missed last night. Hopefully it works out ok.

[AWD_TURBO]

Ok, Ive been thinking... After I reach my goal of single digit bf, If I go back to a low fat, high protein diet, Will I balloon back up? or will I be able to maintain that body weight if I watch my fat intake?

[cyanize]

hmm...a wild guess of mine would be that you'll gain some weight back (due to carbs +water). As far as fat goes...really depends on how your metabolism handles the switch and if you keep up the same level of physical activity. Under the right conditions you won't gain too much fat.

[AWD_TURBO]

Thanks, Yeah everyone is telling me that I'll gain most of that weight back, But I think if i eat clean like i was before the keto it shouldn't be to bad.

[AWD_TURBO]

Well I went to the gym last night. Had a great leg workout. Also did my triceps too, Felt no shoulder pain. Im gonna take today as my rest day as i was suppose to do shoulders and abs tonight but I think i'll just do some LISS cardio and abs instead. And move my shoulder day to thurs, see how it feels.

[AWD_TURBO]

Went to the gym, Did 33 mins of LISS bike cardio. Also did some abs and some rotator excersices. My shoulder has healed up pretty quickly. My keto sticks said small amount, which is the best i've seen from them so far haha. I'll report back with my weight tonight. I should be below 208 Also today is my shoulder day, so i'll see how far i can push it. Dont wanna re injure it.

Marcros from JUL 23.
Fat 141g 1272cals 68%
Protein 141g 564 cals 30%
Carbs 9g 34 cals 2%

Total cals= 1893

[AWD_TURBO]

Fat 167g 1501cals 69%
Protein 157g 628 cals 29%
Carbs 11g 42cals 2%

Totals 2178 cals

Great shoulder workout today, Wasn't as fatigued as I thought I'd be. I did about 20 mins of LISS cardio again today.

Ketostix- Morning: small
Night: Trace

Weight: 207.8 lbs

[AWD_TURBO]

Fat: 181g 1632cals 68%
Protein: 174g 698cals 29%
Carbs: 15g 58cals 2%

Doing my back and bicep workout tonight. Should make for a good trip. I feel fine now, Not sign of fatigue yet, But its still early. Im gonna try and lift real heavy to deplete my muscles as much as possible. But Im not planning my carb up till next weekend.

Weight: TBA

[AWD_TURBO]

Weight as of yesterday : 204.6lbs

Today is gonna be my chest day again. Im hoping that my shoulder if fully healed from last week. No pain so far. Im feeling better as each day comes and goes. Im finally starting to notice myself leaning out.

Meal plan as of end of today.

Fat: 196g 1762 cals 70%
Protein: 175g 702 cals 28%
Carbs: 13g 50 cals 2%

Total: 2508 cals

[AWD_TURBO]

Fat: 180g 1618cals 68%
Protein: 179g 718cals 30%
Carbs: 8g 30cals 1%

Total: 2368 cals

Weight 208.4 Gained alittle weight, figured I would after taking in carbs on saturday.... Prob be back down after I train again tonight.

Tonight is legs and I always have a great pump after leg day. Last night I had a great chest workout. No shoulder problems Im was back to doing 85lb dumbbells in each hand for 5 reps on incline felt great. also did 28 min LISS cardio after workout. Hopefully my bf starts to melt off quickly

[AWD_TURBO]

Well my shoulder ended up not feeling the greatest so I decided to skip shoulders this week. I ended up doing 500cals worth of LISS cardio tho. Im feeling better everyday.

MACROS:
Fat: 181g 1629 cals 71%
Protein: 159g 635 cals 28%
Carbs: 8g 34cals 1%

Total cals: 2295

[AWD_TURBO]

Going in to do back and biceps today. I really wish i could sleep at night. Im sure in the last 5 days, I haven't had more then 5 hrs of sleep each night.

Macros
Fat: 162g 1460 cals 69%
Protein: 153g 614cals 29%
Carbs: 7g 29cals 1%

Total cals: 2102

[AWD_TURBO]

Alright I had a good weekend. Skipped my carb up. Plan on doing it at the end of this week.

Weight: 200.4lbs

Macros for today:
Fat: 188g 1690cals 70%
Protein: 176g 706cals 29%
Carbs: 9g 36cals 1%

Total Cals: 2423

So far im down 16lbs from when i started July 16th.

[AWD_TURBO]

Weight: 200.0

Macros:
Fat: 162g 1456cals 66%
Protein: 179g 716 cals 32%
Carbs: 10g 38cals 2%

Got up this morning and did 35min of LISS cardio. Gonna go back to the gym this evening and do abs and some more cardio. Hopefully I'll be under 200lbs by the time I go in and do cardio tomorrow morning.

[AWD_TURBO]

My carb up weekend starts this afternoon. Been waiting two weeks for this
Im planning on doing carb ups every 2 weeks from now on, as i dont feel to bad between carb ups as i use to when i started.

I plan on eating some burritos for lunch, a whole foot long sub on wheat bread, a ton of whole wheat spaghetti and some other good stuff.

Im gonna cut my cals drastically Sunday to hopefully get back into keto as quick as possible following this carb up.

[AWD_TURBO]

This was my carb up weekend. And I just wanna be honest and say I ate like complete garbage, Im talking like burritos, doritos, whole footlong sub on wheat bread which isn't bad, hot dogs and buns, drank about 10 beers and had about 5 shots.... and this morning i was ready to wake up to a fat bloated belly.... well to tell you the truth I look the leanest I've ever looked in my life. haha couldn't believe it. Im guessing some of the alcohol prob dehydrated me a bit. Oh well. Im looking better everyday. Can't wait to jump back in Sunday morning

[tomahawk1984]

Now that sounds like a good weekend. Good work mate.

[AWD_TURBO]

Thanks, feel so much better. Now its back to the diet and the gym. Im gonna really kill my arms tonight at the gym.

I wasn't really hungry at all this morning so i just had 2 cheesticks. So I might just have my breakfast meal for lunch. Not really hungry at all at the moment so we'll see how it goes. Im hoping to get down to at least 195 before my next carb up.

[AWD_TURBO]

Macros:
Fat: 158.3g 1425cals 65%
Protein: 180.4g 722cals 33%
Carbs: 10.5g 42cals 2%

Total Cals: 2228

Starting a new workout routine today. Still have alot of energy from the carb up this weekend. Hopefully its gonna be a good day at the gym. I'll report back later today or tomorrow with update and weight.

[MOREBASS]

Great work on your progress bro !


Inspiring to say the least. Keep it up !

[AWD_TURBO]

Great work on your progress bro !


Inspiring to say the least. Keep it up !

Thanks for the input. Ive suprised even myself so far.

[AWD_TURBO]

Last night workout: Had a great arm day. This new routine is def the greatest arm pump I've ever had. I encourage anyone to try this.

#'s in () are what i did**
Barbell curls: 3x12 (85x12) superset with close grip bench: 3x12 (115x12)
Overhead dumbell extension: 3x12 (70x12) superset with incline dumbbell curl: 3x12 (20x12)
Ez-bar Cable curl: 3x12 (110x12) superset with cable tricep pushdowns: 3x12 (100x12)
Skull crushers: 3x12 (65x12) superset with hammer curls: 3x12 (25x12)
Barbell wrist curls: 3x12 (75x12) superset with reverse barbell curls: 3x12 (45x12)

Aug 12th macros:
Fat: 158.4g 1426cals 65%
Protein: 178.4g 713cals 33%
Carbs: 13.7g 55cals 2%

total cals: 2234

*doing legs today. always get a great pump on leg day to. Hopefully its another great workout.