Keto and exercise log with progress photos.

[Shelk87]

Todays lifts:

Day 2 – Pull
Clean Pull – 165lb x 5 | 5 | 5 | 5
Single Leg Romanian Deadlift – 135lb x 10 | 145lb x 8 | 8 | 8
Bent Over BB Row – 135lb x 10 | 145lb x 8 | 8 | 8
Single Arm Lat Pulldown – 165lb x 10 | 180lb x 8 | 8 | 8
*per arm
Cork Screw – 25lb x 10 | 10 | 10 | 10
*per side
Planks with Elbow touch – 45seconds, 15reps per side in that time. 30sec rest between. x4

Lifts were good today. I did super setting for the first two, then the corkscrew and the planks. Finish my workout quite a bit faster than usual, so I’m going to try and keep it up over the next few to save some time. So far I’m still enjoying this one meal a day thing. However, if at the end of next week I’m still not losing any weight or gaining some additional definition etc, I will look at further cutting my calories. I’m going to post in the general keto forum regarding this, as currently I’m at 1500cal, which based on the Klatch McArdle formula is a 1300cal deficit from my 2800ish maintenance. Yet I’m still not going down in weight, so my option would be to further reduce my calories to either 1250, or 1000. Which seems absurdly low, potentially even dangerously low (which is the information I would be seeking).

[Shelk87]

Todays lifts:

Day 3, Push
Muscle Snatch - 95lb x 5 | 5 | 5 | 5
Step Ups - 115lb x 10 | 135lb x 8 | 145lb x 8 | 155lb x 8
Bench Press - 185lb x 10 | 205lb x 8 | 8 | 8
Alt DB Shoulder Press - 40lb x 10 | 45lb x 8 | 8 | 8
*while standing
Cable Rotate Crunch - 75lb x 10 | 90lb x 10 | 10 | 10
*per side
Roll Outs - 15 | 15 | 15 | 15

Lifts were good. I realized last night that when I did the Muscle Snatch a few days ago, I actually did Clean High Pulls. So today when I should have done Clean High Pulls, I obviously switched them with proper Muscle Snatchs. I'm looking forward to my carb up, who isn't really, and the weeks to come. I will take the advice of a forum poster here, BigSnacks, and try to essentially reverse diet my way back to losing some weight. I will start my next week of Keto back at 2000 calories, so I will re-work my meals over my carb up to hit that number. I'll basically be adding more oils/fats to bridge that 500cal gap. I will keep myself at 2000 calories for approx two weeks and track my weight during that time. If I gain a pound or two, I'm not too worried. It's no longer the season for a bit of extra weight to matter . After a few weeks, I'll further increase my calories by 250 for another 2 weeks. I will continue this process until: A- I start to gain fat. B- My weight loss stalls (if I begin to lose weight) C- I approach my TDEE (formula estimated at 2800ish). I will then stay at that calorie number for 2-4weeks to make sure that it is a consistent reading. If things stay the same, and I've leveled out then I will re-start dropping calories by 250 every few weeks or as needed to keep with losing weight.

Lots to do over these next few weeks. During this carb up I'm going to put some effort into trying to find a place that does some kind of BF testing, hopefully better than calipers. I'll take what I can get though, I don't think there are any fancy facilities in my area. I'm excited though, I'd rather be busy and changing than stagnant.

[Shelk87]

Todays lifts:

Day 4, Pull

Snatch Pull - 135lb x 5 | 155lb x 5 | 5 | 5
Single Leg Goodmornings - 95lb x 10 | 8 | 8 | 8
Horizontal Pullup - BW x 10 | 10 | 10 | 10
Side to Side Pullups - BW x 10 | 10 | 10 | 10
Cable Wood Chops - 90lb x 10 | 10 | 10 | 10
*per side
Captains Chair - 10 | 10 | 10 | 10

While I do complain a lot about how my weight loss hasn't exactly been a speedy process, someone pointed out to me today that 15ish poounds in 4 months isn't bad. When I think of it as 4 months, it seems like a long time. But breaking it down to 16weeks makes it much more realistic. Especially considering that for the first month or so while on a TKD, I didn't lose anything. While 5lb's or so of this 15 is water weight from being in Ketosis, I'll take it. A slow process is better than a quick one with muscle loss I suppose. This has made me feel better about my progress over this Keto journey, and put things into perspective a bit more. I will still continue with my plan for the next few months and track my progress. If my weight goes up to 175ish I'll stop increasing my calories and see if I level out. Gaining the weight I've lost is my fear, but without taking some chances I'm going to sit here in this stall.

Tomorrow is depletion and carb up. I'm going to try and burn through that depletion faster, as 2-3hours is way too much time. I think I'll cut back on the ammount of exercises, and go from high reps to heavy weights. Use it as a time to track some of my progress at the same time.

[Shelk87]

Depletion:
DB Bench – 85lb x 7 | 7 | 40lb x 20
Pushups – 30 | 20
Close leg Press – 400lb x 15 | to fail @ 18
Front Squats – 135lb x 15 |
Back Squats – 225lb x 5 | 5 | 6
Trap Deadlifts – 185lb x 5 | 205lb x 5 | 225lb x 5 | 5
BB Shoulder Shrugs – 365lb x 10 | 10 | 10
Cable Rows – 185lb x 5 | 205lb x 5 | 5 | 105lb x 20
Back Extensions – 45lb x 8 | 8
Shoulder straight up lifts (don’t know name) – 85lb x 10 | 10 | 10
Side Raise – 25lb x 5 | 5 | 5 *hold for 3 seconds at top
Hammer Curls – 55lb x 5 | 5 | 30lb x 15
2h Overhead Extensions – 100lb x 8 | 8 | 40lb x 15


During the 12hour carb up, I took some time to kind of mull over myself and where I’m going physically. I have decided to care less about my weight. As long as I am improving in the gym, being healthy and happy I don’t care about what the scale says. I’m done obsessing over losing weight, or slimming down and all that jazz. I’m not giving myself a free pass to gain tons of weight, but I am going to relax a bit on my calorie counting and just enjoy progress in the gym. Mainly on carb up days, I’ll most likely just eat whatever I want going forward on the first 24hours with minimal tracking, and the last 12 hours I will stick to low GI foods with minimal tracking. I’ll just use my judgment to keep fats low, carbs high, and get some proteins in there as well. Today was the first day that I increased my daily calories to 2000, and it was a bit harder than I thought to get those extra 500cal with no carbs, some protein and more fats without re-inventing the (meal)wheel. I bought some MCT oil over the last few days and will start having 3-4tbsp a day of that factored into my meals.

With the increase in calories, I am going to change up my lifts a bit. Nothing too crazy, but I will increase my cardio from 30-45min on lift day to 60-75min on lift days. Instead of having two days off a week as well, one between push/pull A and push/pull B and one being the day after my depletion, I will only have the one day off after depletion. I will shuffle my days around so I will do a lengthy cardio of HIIT then MISS/LISS on Friday the day after my carb ups. I’m hoping this will help use the liver glucogen and bring me into Ketosis faster. Then I’ll do my Push/Pull A -> B then depletion. I’m excited to see how this 2000cal meal plan goes, with increasing it to 2250 in two weeks etc.

[Shelk87]

Todays lifts, Push:

Power Clean - 115lb x 5 | 135lb x 5 | 5 | 5
BB Squat - 225lb x 10 | 205lb x 8 | 8 | 8
*Needed to go lower
DB Inc Press - 65lb x 10 | 70lb x 8 | 8 | 75lb x 8
BB Shoulder Press - 115lb x 10 | 8 | 8 | 8
Cable Rotations - 75lb x 10 | 10 | 10 | 10
*per side
Plank with Elbow touches - 45seconds, 30 touches per set. 30sec rest x4

[Shelk87]

Todays lifts, Pull:

Power Snatch - 105lb x 5 | 5 | 5 | 5
Romanian Deadlift - 185lb x 10 | 205lb x 8 | 8 | 225lb x 8
Alt ISO Row - 90lb x 10 | 100lb x 8 | 8 | 115lb x 8
*DB area was crazy busy.
Chin ups - BW x 10 | 8 | 8 | 8
Windshield Wipers - 10 | 10 | 10 | 10
*per side
Plank Walkups - 45seconds per sec, 20 slow reps per set. 30second rest, x4

[Shelk87]

Todays lifts, Push:

Jump Shrugs - 145lb x 5 | 5 | 5 | 5
Single leg BB Squats - ** I was shown today that I've been doing these completely wrong. Going forward this will be a BW exercise, performed on a step up to keep good form. I was essentially doing a half ass goodmorning with a half ass squat.
Dips - 45lb x 10 | 8 | 8 | 8
DB Shoulder Press - 60lb x 10 | 65lb x 8 | 6 | 60lb x 8
Cable Rotate Extentions - 60lb x 10 | 10 | 10 | 10
*per side
Side Bridge with touches - 45seconds, 10 touches front and back, 15seconds to switch sides. x4

My brother is currently living at home again. He will be here for about a month, which is going to help with my lifts. Today he came with me to the gym and was able to give some insight to some of my lifts and form. It's nice to have someone who is able to give constructive advice that I know, as my previous gym partner was oblivious to poor form. While there wasn't much wrong with my lifts today, I was doing single leg squats incorrectly for sure. I'm looking forward to this next month, not just to pick his brain and get some advice on better performance, but also to show him a bit of what I've worked up to over the last year or so.

Also, while last week I completely destroyed my carb up I'm not too much past what I was at the start of it. I'm actually about 1-2lb of a difference, which could easily be attributed to better hydration this week. Last week on my 24hour carb load I hit all of my macro's perfectly. Then in the last 12 hours I decided I don't care that much about my composition. I'm happy with how I look, I'm just far too concerned with the scale which is no indicator of progress or fitness. I've developed good improvements over the last 4-5months and get possitive comments from people I haven't seen for a bit. So with that being said, I botched my 12 hour carb load. I hit my macros, and then stopped tracking. Past my normal macro's I consumed a full bag of sunchips, 3 ice cream sandwiches, about 8-10 different pudding cups, and easily close to 200g of smarties. Finishing the 12 hour carb up around 1am, instead of 7pm like normal. Originally, the next day my weight was shot up to about 185lb which is the highest I've been since on keto. Yet today I was at a flat 175, the carb up day last week I was at 173-174ish. I am going to enjoy myself on my carb up days, and not worry about it at all. Unless I balloon up, it's all just living happily at this point.

[Shelk87]

Todays lifts, Pull:

Squat Jump - 90lb x 5 | 5 | 5 | 5
Front Squat - 95lb x 10 | 105lb x 8 | 8 | 8
Alt DB Bench press - 60lb x 10 | 8 | 65lb x 8 | 8
DB Push Press - 45lb x 10 | 8 | 8 | 8
Russian Twist - 45lb x 10 | 10 | 10 | 10
*per side
Plank with DB move - 45sec, 15moves of 30lb weight x4 15sec rest

Tomorrow is depletion and carb up! So far things are looking good and I'm pretty exciting. aaaaaaaaaachooo posted his old depletion workout which I'll give a shot tomorrow, with adjusted weights etc. He also mentioned a general test of touching/feeling your muscles to check for depletion, which I'm hoping he'll elaborate on in time for me to use the technique tomorrow. If not, I will google around to gather more information on this.

[aaaaaaaaaachooo]

IN!*

Good luck with the depletion tomorrow dude. I'd say aim for 3-4 sets of 15-40 reps.
THAT should deplete your muscle regardless of "feel".
Cheers!

[Shelk87]

aaaaaaaaaachooo: Excellent. The depletion went well!

WillHarr: I started at about 185 in a glucose based diet, and after about 5-6weeks I was probably about 175ish in a ketosis based diet. I would say some of this would be water weight, and the rest was fat.

[Shelk87]

Depletion:

Deadlifts - 135lb x 20 | 20 | 20
DB Bench - 45lb x 33 | 33 | 33
Leg Press - 400lb x 20 | 340lb x 25 | 300lb x 30
Machine Rows - 135lb x 15 | 120lb x 20 | 105lb x 25
ISO Bench Press - 90lb x 20 | 20
*Went very slow
2h Overhead Extention - 80lb x 15 | 70lb x 20 | 60lb x 20
ISO Inc Bench - 50lb x 20 | 20 | no weight x 30
Bicep Curl - 35lb x 20 | 25lb x 30 | 20lb x 30
Ab Rollouts - 15 | 15 | 15
BB Shrugs - 305lb x 20 | 25 | 225lb x fail @ 31
Lat Pulldown - 105 X 20 | 90 X 25 | 75 X 35

I did this in no particular order, just what ever was available.

Carb up:
In a word; relentless. During my carb up, I did not track anything. I ate whatever I wanted, both days and ate enough to feed a family of 10. It was a nice change from tracking every little thing. However, I will go back to tracking my carb ups to make sure that I am going towards my goals with the calorie changes during the week. While I was pretty excited, and not really caring about potential weight retention from the all I could eat two day carb ups, I do want to make sure that increasing my calories during the week is the right things to do. If I change my carb ups, the changes that happen could easily be from that and not from the calorie changes. While last week was my frist week at 2000 calories, I will do another two with tracked carb ups to ensure that the calorie increase is not what causes me to retain some weight. Then I will continue to incease calories by 250ish every two weeks until I do start to gain weight from that. I will finish going through with BigSnacks advice before going to a 'don't care' carb up system.

Todays lifts, Day 1 Push

Jump Shrugs - 145lb x 5 | 5 | 5 | 5
Deadlifts - 160lb x 10 | 180lb x 8 | 200lb x 8 | 210lb x 8
EZ Bar Curl - 50lb x 10 | 60lb x 8 | 70lb x 8 | 8
*Without bar weight, unsure if it's 15 or 25. Will weigh one of these days..
Side to Side Pushups - 35lb on back x 10 | 8 | 8 | 8
BB Push Press - 95lb x 10 | 8 | 8 | 8
Reverse Cable Woodchop - 75lb x 10 | 10 | 10 | 10
Plank Walkups - 15slow reps in 45sec with a superset of the woodchops as rest. x 4

[aaaaaaaaaachooo]

Depletion:

Deadlifts - 135lb x 20 | 20 | 20
DB Bench - 45lb x 33 | 33 | 33
Leg Press - 400lb x 20 | 340lb x 25 | 300lb x 30
Machine Rows - 135lb x 15 | 120lb x 20 | 105lb x 25
ISO Bench Press - 90lb x 20 | 20
*Went very slow
2h Overhead Extention - 80lb x 15 | 70lb x 20 | 60lb x 20
ISO Inc Bench - 50lb x 20 | 20 | no weight x 30
Bicep Curl - 35lb x 20 | 25lb x 30 | 20lb x 30
Ab Rollouts - 15 | 15 | 15
BB Shrugs - 305lb x 20 | 25 | 225lb x fail @ 31
Lat Pulldown - 105 X 20 | 90 X 25 | 75 X 35

I did this in no particular order, just what ever was available.

Carb up:
In a word; relentless. During my carb up, I did not track anything. I ate whatever I wanted, both days and ate enough to feed a family of 10. It was a nice change from tracking every little thing. However, I will go back to tracking my carb ups to make sure that I am going towards my goals with the calorie changes during the week. While I was pretty excited, and not really caring about potential weight retention from the all I could eat two day carb ups, I do want to make sure that increasing my calories during the week is the right things to do. If I change my carb ups, the changes that happen could easily be from that and not from the calorie changes. While last week was my frist week at 2000 calories, I will do another two with tracked carb ups to ensure that the calorie increase is not what causes me to retain some weight. Then I will continue to incease calories by 250ish every two weeks until I do start to gain weight from that. I will finish going through with BigSnacks advice before going to a 'don't care' carb up system.

Todays lifts, Day 1 Push

Jump Shrugs - 145lb x 5 | 5 | 5 | 5
Deadlifts - 160lb x 10 | 180lb x 8 | 200lb x 8 | 210lb x 8
EZ Bar Curl - 50lb x 10 | 60lb x 8 | 70lb x 8 | 8
*Without bar weight, unsure if it's 15 or 25. Will weigh one of these days..
Side to Side Pushups - 35lb on back x 10 | 8 | 8 | 8
BB Push Press - 95lb x 10 | 8 | 8 | 8
Reverse Cable Woodchop - 75lb x 10 | 10 | 10 | 10
Plank Walkups - 15slow reps in 45sec with a superset of the woodchops as rest. x 4

Glad it went well brotha!!!
1 thing I'd recommend for carb-ups...is keep the fat intake minimal. This will further facilitate fat loss, while helping the muscles grow!!
How did you feel? Bloated? Pumped? Swole? Anabolic?

I generally recommend eating 15g x LBM in KG of carbs in the first 24 hour period. lol
Next carb-up, track it & eat little dietary fat on that day, & compare results!!
You'll be able to adjust & tweak it & find out what's optimal for you!!
Glad it went well dude...your metabolism & muscles are now happy. haha

[Shelk87]

I typically do keep the fat intake fairly low. I've been following the information in the guide and on http://www.simplyshredded.com/resear...-mcdonald.html which suggested 4.5g carb per LBM, and approx 15% fat. On my first day, it's about 60g fat, and the second day is down to about 30. Not these last two weeks though, lol.

I was pretty pumped after the depletion. With some carbs in me, it was great. You eat 15g per LBM in the first 24 hours? Holy **** man, that's a ton of food! It sounds amazing, how much fat do you usually end up having with that much carbs? I find it hard to get a lot of carbs without fats sneaking in and slowly adding up.

My lifts over the last few days have been great from the excessive carb up. Your 15g per LBM sounds ever-more appealing.



Todays lifts, Day 2 Pull

Clean Pull - 165lb x 5 | 5 | 175lb x 5 | 5
Single Side Back Extentions - 35lb x 10 | 8 | 8 | 8
1h Overhead Extentions - 35lb x 10 | 8 | 8 | 8 *per arm
*super set the back extentions and overhead
Standing Neck Rows - 60lb x 10 | 75lb x 8 | 8 | 8
1h Pull Ups - BW -120lb x 10 | 8 | 8 | 8 *per arm
*super set rows with pull ups
Russian Twists - 45lb x 10 | 10 | 10 | 10 *per side
Side Bridge with DB move - 35lb x 15moves over 45sec x 4
*super set twists and bridges


My tracked carbs ups look like this:

First 24hr
Cal 3870
Fat 64
Protein 145
Carbs 677

12hr
cal 1978
Fat 33
Protein 124
Carb 346

[Shelk87]

Lifts have been going well, but the other day I realized how much I missed lifting arms as well. Going forward I will add a Elbow joint lift, Pull days will get biceps and push days will get triceps.

Todays lifts, Day 3 Push

Power Clean - 135lb x 5 | 5 | 5 | 5
Single Leg Squat on Box - BW x 10 | 8 | 8 | 8 *per leg
DB Push Press - 40lb DB's - 10 | 8 | 8 | 8
*Super set Squat/Press
Inc Bench Press - 155lb x 10 | 185lb x 8 | 8 | 200lb x 8
1h Hammer Curl on Preacher - 50lb x 10 | 8 | 8 | 8 *per arm
*Super set Press/Curl
Windshield Wipers - 15 | 15 | 15 | 15 *per side
Plank with Elbow Touch - 15 touches, filled with plank to 45sec
*Super set Wipers/Plank

[aaaaaaaaaachooo]

Currently I'm eating 3,300-3,500 cal/day & losing weight.

I generally shoot for 10g - 15g X LBM in KG. lol
Makes me swell up & gives a sick pump for two days.
I go to the gym and shatter PR's on the following two strength training workouts. lol

The carb up will be
~1000g Carbs in 24 hours
~100g Fat
~190g Protein
(5,660 calories)

It's only 1 day a week...it needs to be ANABOLIC. lmao


Strong incline by the way!
Doin' work!!

[Shelk87]

Currently I'm eating 3,300-3,500 cal/day & losing weight.

I generally shoot for 10g - 15g X LBM in KG. lol
Makes me swell up & gives a sick pump for two days.
I go to the gym and shatter PR's on the following two strength training workouts. lol

The carb up will be
~1000g Carbs in 24 hours
~100g Fat
~190g Protein
(5,660 calories)

It's only 1 day a week...it needs to be ANABOLIC. lmao


Strong incline by the way!
Doin' work!!

Damn man, that's intense! After a few months of slowing increasing my calories to a normal baseline, I'll have to try a 24hr carb up routine with increased carbs per LBM.

Thanks, progress is great! Granted, that was on the smith machine so it's most likely a bit less. I'm not sure what the bar adds up to at my gym, so I just count it as 45lb like olympic bars to keep it consistent. It's probably closer to 20lb though, nobody at my gym knows for sure. The staff are a joke =/ .


Today's lifts, Day 4 Pull

Took the day off. I twisted my wrist a little funny doing powercleans on day 3. On my first set I used a new olympic bar they brought in. It had quite a bit more grip than I noticed and I ended up not bringing the bar into the rack position quickly enough, damaging my left wrist. With tomorrow being depletion I didn't want to further damage it, so I've been icing it throughout the morning instead. Did approx an hour of cardio.

[Shelk87]

Depletion:

Lat Pulldowns – 75lb x 75 | 75
Machine Rows – 45lb x 50 | 50
Bent Over BB Rows – 100lb x 50 | 50
BB Deadlifts – 125lb x 25 | 25
Front Squats – 75lb x 25 | 25
Calf Raises – 205lb x 25 | 25
DB Bench – 35lb x 50 | 50
DB Inc Bench – 20lb x 50 | 50
DB Shoulder Press – 30lb x 25 | 25
DB Side Raise – 15lb x 25 | 25
Machine Rear Delt – 40lb x 25 | 25
BB Shrugs – 305lb x 25 | 25
DB Curls – 25lb x 25 | 25
2h Overhead Extensions – 50lb x 25 | 25
Rollouts – 10 | 10 | 10 | 10
Reverse Crunch – 10 | 10 | 10 | 10

Completed in 1hr 45min

Depletion went great. Felt destroyed at the end of it which was great. I tried to do one exercise that would target each muscle and then just do high reps and light weight. Next week I may try to push for more reps with the same weight, or drop the weight on a few things and go for much higher reps like the lat pulldowns.


My carb up went well. I have also decided that I’m going to do just one day carb ups going forward. My current full time temp position is ending and I’m going back to being on call, anytime at any day. Having two carb up days is going to be very difficult with a schedule like that. It will be hard enough trying to get a long depletion workout in if I get called in. One day will help simplify things. I will try what aaaaaaaaaachooo has suggested, and go with 10g per LBM, approx 1g protein per LBM, and aiming to keep fat ~75g/as low as possible. I will also be using this week to do a bit more cardio as I shuffle my depletion to Saturday instead of Wednesday so I can have my carb up on a weekend in case I end up with a Saturday night off.

[Shelk87]

Today's lifts, Day 1 Push

Power Clean - 135lb x 4 | 145lb x 4 | 4 | 4
BB Back Squat - 185lb x 12 | 195lb x 10 | 205 x 8 | 225 x 6
BB Bench press - 185lb x 12 | 195lb x 10 | 205 x 8 | 210 x 6
BB Shoulder Press - 95lb x 12 | 105lb x 10 | 125lb x 8 | 135lb x 6
Rope Pulldown - 120lb x 12 | 135lb x 10 | 150lb x 8 | 165lb x 6
Russian Twist - 45lb x 10 | 10 | 10 | 10
*both sides
Rollouts - 10 | 10 | 10 | 10


Lifts went well. I wish there were more people doing things like Power Cleans at my gym so I could get some feedback on my form. I think I need to shrug more during the second lifting phase, but it's hard to tell. Regardless, progress is being made which is what matters. Today I had a bit of a diet slip however. This is my second day back into Keto but some friends at work brought in some goodies. I haven't broke diet for awhile, with the exception of carb ups, so I figured I would treat myself. This week I will be in Keto longer with additional cardio as well (from shuffling my carb up to the weekend), so that's my justification. Before this coming carb up, next Saturday, I will take measurements for the first time. I'm hoping this will help put an ease to my curiousity about my weight. While I am aiming to be happy vs frustrated with the scale, curiousity still gets me sometimes. For example, my scale is now showing me at 185lb again. Which is the weight I started at on a glucose based diet about 6 months. If this is correct, it means I've put on 5lb from that starting weight (as I immediately dropped to 180lb in keto back then). Yet I retain my strength, and the definition I've gained. The measurements will help me keep track of size gain vs weight gain.

[Shelk87]

Todays lifts, Day Two Pull

BB Jump Shrug - 155lb x 4 | 4 | 4 | 4
Uni-Romaniuan Deadlift - 135lb x 12 | 145lb x 10 | 155lb x 8 | 165lb x 6
Uni-Horizontal Pullup - 2/10 | 2/8 | 3/5 | 4/2
*first number is what I could do one handed, second number was finishing the sets with both hands.
Uni-Lat Pulldown - 150lb x 12 | 165lb x 10 | 180lb x 8 | 195lb x 6
DB Inc Curl - 30lb x 12 | 35lb x 10 | 40lb x 8 | 45lb x 6
Windhsield Wipers - 8 | 8 | 8 | 8
Side Bridge w/ Touch - 10/10 | 10/10 | 10/10 | 10/10
*10 touches front, then back. During 45seconds, finished remaining time as a side plank.

[Shelk87]

Today I messed up. I lost track of the days, and thought it was Sunday. Because of this, I did approx 1hr-2hr of cardio instead of my lifts thinking I still had Monday/Tuesday for days 3/4. Now that I'm short a day, I'm either going to do my day 4 prior to depletion, and then just have to deplete less or do a longer/more intense depletion to make up for the missed day.

Brutal..

[aaaaaaaaaachooo]

If it were me, I'd just opt for a solid depletion workout.
2 hours of high volume, high reps, high intensity should get it done.

[Shelk87]

If it were me, I'd just opt for a solid depletion workout.
2 hours of high volume, high reps, high intensity should get it done.

I was thinking the same thing. Today I also skipped the lifts and opt'd for an hour and a half of cardio. After my depletion, when I start my lifts again I'll just start up from where I left off. Things will balance out in a week or so once my carb up shifts to the weekend (Also should have been this week, but I got lost in the dates).

[Shelk87]

Carb up went well. I had a one day carb up at 12.5g carb per LBM in KG and it was a bit more than I have been doing previously, but still enjoyable. I was able to keep fat quite a bit lower than previously as well. With that said, if I manage to keep my fat say 50g less than my targeted fat intake should I fill those calories with additional carbs? Or should I just leave the calorie deficit as is? I'm torn between which one, as the calories help the day be a bit of a refeed to recharge my metabolism from the deficits during the week, but the proper ammount of carbs is for the compensation and extra could create spillage.

Thoughts? Anyone knows?

[aaaaaaaaaachooo]

Carb up went well. I had a one day carb up at 12.5g carb per LBM in KG and it was a bit more than I have been doing previously, but still enjoyable. I was able to keep fat quite a bit lower than previously as well. With that said, if I manage to keep my fat say 50g less than my targeted fat intake should I fill those calories with additional carbs? Or should I just leave the calorie deficit as is? I'm torn between which one, as the calories help the day be a bit of a refeed to recharge my metabolism from the deficits during the week, but the proper ammount of carbs is for the compensation and extra could create spillage.

Thoughts? Anyone knows?

When keeping fat intake minimal during the carb load - some experience additional fat loss.
It's been in my experience that you won't create "spillover" until about 15 - 16g X LBM in KG
(That's a shytload of carbs)
Having said that - everyone is different & your 12.5 is a pretty safe bet.

The carb-load can be very individualistic. You'll just have to experiment with a few different things to see how your body responds.
Usually you won't have your carb-loads dialed in for the first month or two - takes time finding your sweet spot.
However...once you have your carb-loads dialed in......it's epic. haha

[Shelk87]

When keeping fat intake minimal during the carb load - some experience additional fat loss.
It's been in my experience that you won't create "spillover" until about 15 - 16g X LBM in KG
(That's a shytload of carbs)
Having said that - everyone is different & your 12.5 is a pretty safe bet.

The carb-load can be very individualistic. You'll just have to experiment with a few different things to see how your body responds.
Usually you won't have your carb-loads dialed in for the first month or two - takes time finding your sweet spot.
However...once you have your carb-loads dialed in......it's epic. haha

Sounds good. This week being my first week I wanted to make sure I hit the calories. I went over the carbs a bit to try and fill the calories that I lost from the lack of fat. Next week depending on the changes from this weeks carb up I'll decide if I do the same thing or if I leave the calories as a deficit. This week I took waist and hip measurements and I'll compare the waist measurement. My entire carb up was only a weight change of about 3-5lb, the lowest it's ever been probably from the lack of fat/change to 24hr program. I did like the 24hr routine better, felt good to go back into Keto faster and not be into carbs for so long. Next week when I compare waist measurements I'll likely measure a few other area's if I can and start to track everything instead of just my waist (as lb's is a joke, I'm back up to 180-185 yet I do not look heavier like I used to).

Regardless! Todays lifts, Push

Snatch Pull - 155lb x 4 | 175lb x 4 | 185lb x 4 | 4
Uni-Squat - BW x 12 | 10 | 8 | 6
DB Alt Bench - 70lb x 12 | 10 | 8 | 6
DB Shrug - 100lb x 12 | 10 | 8 | 6
Uni-Pull Down - 45lb x 12 | 60lb x 10 | 8 | 75lb x 6
Cable Rotating Crunch - 90lb x 8 | 8 | 8 | 8
Two Point Plank - 45sec on, 30sec off x4

[Shelk87]

Todays lifts, Day Pull:

Power Clean - 135lb x 4 | 4 | 145lb x 4 | 4
Romanian Deadlift - 185lb x 12 | 205lb x 10 | 225lb x 8 | 245lb x 6
Horizonal Pull Up - BW+25lb x 12 | 10 | BW+35lb x 8 | BW+45lb x 6
Chin Up - BW x 12 | 10 | 8 | 6
BB Close Grip Curl - 65lb x 12 | 75lb x 10 | 85lb x 8 | 95lb x 6
Cable Rotating Extension - 60lb x 8 | 8 | 8 | 75lb x 8
Core Row - 45lb x 20 rep in 45sec. 30sec rest x4

[Shelk87]

So, today was my first day back on call at work. Sure enough, I get to the gym and they call me in with an hour of notice. I could either barely finish my lifts, and rush to work with no lunch or skip the gym and have a lunch.

Needless to say, I skipped everything but my warm up and one my clean pull sets. I will re-do clean pulls tomorrow and end up having to skip my cardio day this week to make up a lift day.

/furious

[Shelk87]

25th - Push
Clean Pull 185lb x 4 | 4 | 4 | 200lb x 4
BB Dead Lift - 185lb x 12 | 205lb x 10 | 225lb x 8 | 6
BB Incline Bench - 115lb x 12 | 125lb x 10 | 135lb x 8 | 145lb x 6
BB Push Press - 75lb x 12 | 85lb x 10 | 95lb x 8 | 6
2h Overhead Extension - 90lb x 12 | 10 | 100lb x 8 | 6
Cable Wood Chop - 90lb x 8 | 100lb x 8 | 8 | 8
Plank w/ Elbow Touch - 30 touches, 45seconds, 45sec rest x 4

26th - Pull

Jump Shrug - 155lb x 4 | 4 | 4 | 4
Uni-Good Morning - 85lb x 12 | 95lb x 10 | 8 | 6
Uni-Alt ISO Row - 90lb x 12 | 100lb x 10 | 115lb x 8 | 135lb x 6
Side to Side Pull Up - BW x 12 | 10 | 8 | 6
Seated DB Hammer Curl - 40lb x 12 | 45lb x 10 | 50lb x 8 | 55lb x 6

Today -
Cardio - 1hr.

Normally, yesterday would have been my depletion/carb up day. This is the week where I am pushing it back to Saturday, and man I felt it this morning. I woke up to do my lifts and I was completely exhausted. I did a few lifts and was doing them with such poor form and explosivity that I decided to turn today into Cardio instead. Tomorrow I will do another lifting day if I have the energy to do it, otherwise perhaps more cardio. Saturday will be a depletion/carb up day.

[aaaaaaaaaachooo]

Looks good in here!!
Let us know those carb-loading macros & how it goes for you!

[Shelk87]

Depletion: 2hr 25min

DB Bench – 80lb x 5 | 5
DB Inch Bench – 65lb x 5 | 70lb x 5
ISO Dec Bench – 135lb x 5 | 160lb x 5 *per arm
DB Row – 100lb x 5 | 5
Cable Row – 225lb x 5 | 5
Trap Deadlift – Trap+200lb x 5 | Trap+230lb x 5
Romanian DL – 245lb x 5 | 5
BB Squat – 225lb x 5 | 5
DB Curl – 55lb x 5 | 5
EZ Bar Curl – bar+70lb x 5 | bar+80lb x 5
2H Overhead Extension – 100lb x 5 | 5
EZ Bar Skullcrushers – bar+70lb x 5 | 5
DB Mil Press – 65lb x 5 | 5
BB Shrugs – 325lb x 15 | 405lb x 5
2H Front Bar Raises – 85lb x 5 | 5
Reverse Crunches – 10 | 10
Russian Twist – 45lb x 10 | 10
Rollout – 10 | 10
Cycles – 10 | 10
Windshields – 10 | 10
*All ab work done as a circuit with no rest
Inc Fly – 10lb x 35 | 20
Fly – 10lb x 35 | 20
Dec Fly – 10lb x 35 | 20
*All flys on cable machine
Back Extensions – BW x 30 | 20
BB Corner Row – 45lb x 35 | 20
Lat Pulldown – 75lb x 35 | 20
Laying Leg Curl – 50lb x 35 | 20
Leg Press – 120lb x 35 | 200lb x 20
BB Calf Raise – 135lb x 50 | 50
Rope Pulldowns – 60lb x 35 | 20
90degree Bicep holds – 35lb x 1min | 1min
Rope Pulldown – 60lb x 35 | 20
Side Raise + Delt Raise – 15lb x 15 | 15
BB Shrug – 205lb x 35 | 25

I was exhausted at the end of this. I felt that I needed to do a bit of a longer depletion due to missing a lift or two during the week.

Carb up:

Went well, a little bit harder to track this week due to having a family event that I was able to take part in. My macro’s that I did track were as follows:

550carb/ 130 protein / 35 fat
Untracked from the dinner I had: Two pieces of cake, about 4 cookies, a chicken breast, and a medium square of lasagna.