Training:
Nutrition:
Pre-Workout
Beta Alanine 3.5g
AAKG 3.5g
C-----C-----F-----P
23----0-----0-----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----32----0
Lunch
Lamb Stew with 50g of potato and broccoli
C-----C-----F-----P
375--15----13----45
Dinner
Burger Pizza, 160g mince, 30g cheddar, 35g chorizo
C-----C-----F-----P
658---6----49----47
Total
C-----C-----F-----P
1335-21----93----98
|
-
09-21-2016, 12:48 AM #91insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-22-2016, 12:46 AM #92
Training:
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Dinner
Thai Red Chicken Curry with Asian Veg
C-----C-----F-----P
391--11----21----38
Dessert
40g 90% dark choc and 35g peanut butter
C-----C-----F-----P
465--15----41----14
Total
C-----C-----F-----P
1135-26----93----52insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
09-23-2016, 03:24 AM #93
Training:
Nutrition:
Pre-Workout
Jack3d 1 scoop
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----32----0
Lunch
Thai Red Chicken Curry with Asian Veg
C-----C-----F-----P
717---20---38---70
Dinner
Omelette with bacon
C-----C-----F-----P
467---1----34----37
Total
C-----C-----F-----P
1523-24---103---118insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-26-2016, 03:08 AM #94
So major weight loss plateau this week but I'm quite confident I'm still losing some fat as my clothes seem looser than they were last week. Musculature also seems to have improved
Decided to up my calories to about 2000 a day, with less visceral and subcutaneous fat to use as fuel I need to be adding more calories if I want to continue my fat loss.
I'm going to stick with strict Keto but 1500 is too low to continuously eat for someone of my size and activity levels. It was fine when I had a heap of belly fat to lose but now that has getting smaller there's less fuel to burn and I'll risk overtraining and underfeeding if I stay too low for too long.
A conservative estimate is that your body can use 14.3 calories per kilo of body fat in an underfed state, which for me meant about 300 calories per day when I re-started training in August. That number would be closer to 200 now.
Happy I'm still getting stronger but I'm probably close to overtraining if I keep up this volume. I really should focus on losing weight first, then putting strength back on once I've hit my desired BF%insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-26-2016, 04:12 AM #95
Training:
Nutrition:
Pre-Workout
Jack3d 1 scoop
C-----C-----F-----P
60----3----0----11
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----32----0
Lunch
Naked Burrito with Guacamole
C-----C-----F-----P
711--11----40----90
Dinner
Thai Red Chicken Curry with Asian Veg
C-----C-----F-----P
522--14----28----51
Total
C-----C-----F-----P
1572-28----99----152
Training:
24th September Pump Class 86.2kgs
Duration: 53 minutes
Avg Heart Rate: 143
Calories Burnt: 664
Didn't enjoy this class as much as the previous one, instructor did a lot of static holds and stuff during exercises which isn't really why I'm there, just want to belt out as many reps as possible.
Legs were pretty sore from my legs session the day before which didn't help.
Overall I just enjoyed the style of the class by the other instructor.
Pre-Workout
Beta Alanine 3.5g
AAKG 3.5g
C-----C-----F-----P
23----0-----0-----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
261----0----30----0
Lunch
Cheesey Omlette and Bacon
C-----C-----F-----P
572---1----43----43
Dinner
Massive cheese platter, 58g of cashews, a few crackers, carrot sticks and 1 glass of red wine
C-----C-----F-----P
1487-49----92----73
Total
C-----C-----F-----P
2343-50----165----122
Training:
25th September Heavy Weight/Low Rep Pecs and Biceps Workout 86.2kg
Barbell Bench Press 95kg 3,3 90kg 3
EZ Bar Bicep Curl 42.5kg 5,3,3
Incline Barbell Bench Press 60kg 6,6,5
Hammer Curls 20kg each 5,5,4
Dumbbell Pec Fly 16kg each 5,5,5
Pre-Workout
Jack3d 1 scoop (I realised today I'd been allocating 2 scoops of PWO in MFP when I was only taking 1 scoop so calories will be halved from now on)
Beta Alanine 2g
AAKG 2g
C-----C-----F-----P
43----2----0----9
Intra-workout
2g Beta Alanine
2g AAKG
C----C----F----P
13---0----0----3
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
261----0----30----0
Lunch
Poached Eggs, Smoked Salmon and Smashed Avocado on a crumpet
Had lunch in a cafe
C-----C-----F-----P
853----40----60----34
Dinner
Left over cheese platter (no bread for me this time) and roast beef with roast carrot and pumpkin
C-----C-----F-----P
1039--19----64----97
Total
C-----C-----F-----P
1948----61----124----143insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-27-2016, 02:44 AM #96
Training:
Nutrition:
Pre-Workout
myprotein beta alanine 3.5g
myprotein aakg 3.5g
C-----C-----F-----P
23----0-----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Thai Red Chicken Curry with Asian Veg
C-----C-----F-----P
815--22----43----79
Dinner
Roast Beef and Pumpkin
C-----C-----F-----P
447----6----18----64
Dessert
Lindt 90% 60g and 37g of chunky peanut butter
C-----C-----F-----P
595--21----53----16
Total
C-----C-----F-----P
2159-49----145--165insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
09-28-2016, 02:42 AM #97
Training:
27/09 Rest day but weighed in at 85.4kg so that's a win
Nutrition:
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Mexican Chilli Beef with Cheddar Cucumber and Tomato Salad
C-----C-----F-----P
842--11----61----60
Dinner
Cheesey Omelette with Bacon
C-----C-----F-----P
465----1----34----36
Total
C-----C-----F-----P
1586-12----126--96insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-29-2016, 04:46 AM #98
Training:
Nutrition:
Pre-Workout
Jack3d 2 scoop
C-----C-----F-----P
60----3----0----11
Intra-workout
2g Beta Alanine
2g AAKG
C----C----F----P
13---0----0----3
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Mexican Chilli Beef with Cheddar Cucumber and Tomato Salad
C-----C-----F-----P
867--15----61----62
Dinner
250g of Saganaki (that's fried Halloumi for the unaware) and 58g of Cashews
C-----C-----F-----P
1140-16----90----66
Total
C-----C-----F-----P
2354-34----182--141insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
09-29-2016, 04:55 AM #99
-
09-29-2016, 05:21 AM #100
cheers man, unfortunately (or fortunately depending on which way you look at it ) my keto log days are numbered
I'm rapidly approaching a respectable bodyfat% which means I'm going to switch over to a clean bulk with some post workout carbs. Still going to be eating LCHF for the remainder of my meals by it will be sayonara ketosis
I'll definitely be back though when I want to do a serious cut again, keto is king on the cut.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
09-30-2016, 05:06 AM #101
Training:
Nutrition:
Pre-Workout
myprotein beta alanine 3.5g
myprotein aakg 3.5g
C-----C-----F-----P
23----0-----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Cheesey Omelette and Bacon with Broccoli
C-----C-----F-----P
469---5----33----37
Dinner
Meatza (pizza style topping with a burger patty instead of pizza base, pic below) and a side of broccoli
C-----C-----F-----P
681--10----49----49
Dessert
Lindt 90% 40g and 26g of chunky peanut butter and 58g of cashews
C-----C-----F-----P
764--28----64----22
Total
C-----C-----F-----P
2216-43----177--114insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-01-2016, 05:53 AM #102
Training:
Nutrition:
Pre-Workout
myprotein beta alanine 3.5g
myprotein aakg 3.5g
C-----C-----F-----P
23----0-----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Mexican Style Chilli Beef with Cheddar and Salsa
C-----C-----F-----P
923----13----66----68
Dinner (cheat meal)
Hot and Spicy Pizza with Cheesey Garlic Bread
C-----C-----F-----P
2405-200--134---82
Total
C-----C-----F-----P
3630-213--232--156insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-02-2016, 11:15 AM #103
Training:
Nutrition:
Pre-Workout
myprotein beta alanine 3.5g
myprotein aakg 3.5g
C-----C-----F-----P
23----0-----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
259----0----30----0
Lunch
Cheesey Omelette and Bacon
C-----C-----F-----P
410----1---29----34
Dinner
Italian Meatballs in tomato sauce with parmesan cheese and zoodles plus 3 beers (oops)
C-----C-----F-----P
1509-44----52----88
Total
C-----C-----F-----P
2228-45----114--128insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-03-2016, 01:31 AM #104
-
-
10-03-2016, 01:12 PM #105
Training:
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
C-----C-----F-----P
60----3----0----11
Intra-workout
3.5g Beta Alanine
3.5g AAKG
C----C----F----P
23----0----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
287----0----33----0
Lunch
Cheesey omelette with bacon, zoodles and goats cheese
C-----C-----F-----P
520----3----37----39
Dinner
1 pint of beer and buffalo wings
C-----C-----F-----P
662--50----21----31
Dessert
WPC shake in 200ml unsweetened almond milk and 40g 85% dark choc with peanut butter
C-----C-----F-----P
577----13----39----42
Total
C-----C-----F-----P
2129-69---130---129insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-04-2016, 03:36 AM #106
Training:
Nutrition:
Pre-Workout
myprotein beta alanine 3.5g
myprotein aakg 3.5g
C-----C-----F-----P
23----0-----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Salmon Steak, Chicken Skewer and 150g of cauliflower
C-----C-----F-----P
437---6----20----67
Dinner
Meatza (pizza style topping with a burger patty instead of pizza base, pic below) and a side of zucchini
C-----C-----F-----P
727----7----52----51
Dessert
Lindt 85% 60g and 30g of chunky peanut butter and WPC with almond milk
C-----C-----F-----P
683---16---49----45
Total
C-----C-----F-----P
2149-29----152---169insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-05-2016, 01:07 PM #107
-
10-06-2016, 02:02 AM #108
Cheers man
The best piece of advice I can give is to smash a fat only meal as your first meal of the day. I find this not only get ketones pumping through your body but it keeps my appetite in check and prevents me from wanting to over eat during the day. Pretty sure you've said elsewhere you have mct oil and coffee so that would be sweet.
I wouldn't worry too much about carbs being 25 or 50 as either amount isn't going to affect ketosis. Protein can be a bit of a concern so it's good you're bringing that down a bit. Just put a mountain of butter or coconut oil on some veggies if you need a fat only meal to boost calories.
If you are trying to lose weight just remember to get plenty of sleep and don't go too hard on the exercise or your cortisol levels will be too high to allow for fat burning.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
10-06-2016, 02:11 AM #109
Training:
04/10 Rest day
Nutrition:
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Cheesey omelette with bacon and Tomato Salad
C-----C-----F-----P
398----4----27----32
Dinner
Cashews, Lamb Chops, Greek Salad and Tzatziki
C-----C-----F-----P
1286----20----103----65
Dessert
Was my housemates brothers birthday (he passed away 2 months ago) and he loved bubble tea so she bought bubble tea for us all to have for his birthday.
C-----C-----F-----P
100----20----2----1
Total
C-----C-----F-----P
2063--44--163---98insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-06-2016, 02:25 AM #110
Training:
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
C-----C-----F-----P
60----3----0----11
Intra-workout
3.5g Beta Alanine
3.5g AAKG
C----C----F----P
23----0----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Cheesey omelette with bacon
C-----C-----F-----P
415----1----30----33
Dinner
Naked Burritos with Cheddar, Salsa and Guacamole
C-----C-----F-----P
1274-17----100--72
Total
C-----C-----F-----P
2051-21---161---122insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-06-2016, 07:35 AM #111
-
10-07-2016, 03:29 AM #112
Training:
06/10 Rest day
Nutrition:
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
269----0----31----0
Lunch
58g Cashews
C-----C-----F-----P
357----14----28----11
Dinner
Naked Burritos with Cheddar, Salsa and Guacamole
C-----C-----F-----P
1100-16----86----58
Dessert
35g WPC and 200ml Almond Milk
C-----C-----F-----P
172----3----5----30
Total
C-----C-----F-----P
1898-33----150--99insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
10-08-2016, 01:57 AM #113
Training:
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Dinner
Dark Chocolate, Peanut Butter, WPC, Almond Milk, 150g of Smoked Salmon and 20g of ham
C-----C-----F-----P
1029-17---68----85
Total
C-----C-----F-----P
1308-17---99----85
Kinda weird day, did my 24 hour fast no problems but had to run to a networking event and didn't have time to cook a proper fast breaking meal. Just smashed some dark choc and WPC then had a bit of smoked salmon and ham from the canapes offered at the event.
Happy with how the macros worked out so no dramas I guess, probably not ideal to eat such a limited number of calories but meh.
Hit the scales at my lightest yet too, 84.4kg (185.7 lbs) so that's a win, getting some nice muscle definition in my arms too. So they should look awesome when I bump up my carb intake and fill them out a bitinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-09-2016, 10:01 AM #114
Training:
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
C-----C-----F-----P
60----3----0----11
Intra-workout
3.5g Beta Alanine
3.5g AAKG
C----C----F----P
23----0----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
279----0----31----0
Lunch
Cheesey omelette with bacon
C-----C-----F-----P
374---1----27----31
Dinner
Cheat meal
5 Pints of Beer
Huge Bowl of Fries
Cheese and Bacon Burger
Half a Roast Pork Roll
50g of milk chocolate
C-----C-----F-----P
3583-306--132--101
Total
C-----C-----F-----P
4283-307--194--138
Despite my cheat meal indulgence last night still weighed in at 84.7kg this morning, pretty happy with that.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-10-2016, 02:49 AM #115
Training:
Nutrition:
Pre-Workout
USP Labs Jack3d 2 scoops
C-----C-----F-----P
60----3----0----11
Intra-workout
3.5g Beta Alanine
3.5g AAKG
C----C----F----P
23----0----0----6
Breakfast
Titanium Tea and 3 Fish Oil Caps
20g Butter
20g Coconut Oil
C-----C-----F-----P
339----0----39----0
Lunch
Smoked Salmon, Smashed Avocade and Poached Eggs
C-----C-----F-----P
592----40----30----34
Dinner
Homemade Roast Chicken and vegetables
C-----C-----F-----P
1060----27----63----99
Total
C-----C-----F-----P
2074-70----132--150insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-11-2016, 02:56 AM #116
Training:
Nutrition:
Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)
Lunch
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
321----0----37----0
Dinner
250g Pan Fried Halloumi
300g Mexican Style Chilli Beef
100g Cheddar
1 Whole Avocado (made into Guacamole)
C-----C-----F-----P
2010-15----160--120
Total
C-----C-----F-----P
2331-15----197--120
Amazing dinner, not sure I've ever eaten that much fat/protein in one sitting before. Damn it was so delicious.
However I've decided that on Friday I'm going to start carb cycling on lifting days (still keto on rest days and cardio days) so I will be putting this log on hold until my next cut startsinsta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
-
10-11-2016, 09:55 AM #117
-
10-11-2016, 10:51 AM #118
In total lost 6kg (13.2lbs) in 6 weeks, weight loss has stagnated though so I'm going maintenance cals for a while and go HAM for strength gains.
I had planned to lose a further 2 kg but I'm happy with my appearance and shape now so I'm not going to bother going any lower.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
10-12-2016, 03:21 AM #119
Training:
Nutrition:
Pre-Workout
myprotein beta alanine 3.5g
myprotein aakg 3.5g
C-----C-----F-----P
23----0-----0----6
Breakfast
Bullet Proof Coffee and 3 Fish Oil Caps
C-----C-----F-----P
363----0----42----0
Lunch
Naked Burrito
C-----C-----F-----P
463---11---30----44
Dinner
Meatza (pizza style topping with a burger patty instead of pizza base) and a side of guacamole
also 58g of cashews
C-----C-----F-----P
1577-40----127--74
Total
C-----C-----F-----P
2426-51----199--124
So ended up bringing forward my new eating plan to today. So this will be my last post in this thread for a while.
Still going to create a nutrition log though, once I've done that I'll post a link in here.insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
-
01-05-2017, 07:44 AM #120
Hey everyone I'm back and looking to smash 2017 out of the park with some keto power
Training:
03/01 Rest Day
Nutrition:
Breakfast
Bullet Proof Coffee
C-----C-----F-----P
252----0----28----0
Lunch
Chicken Breast with roast vegetables
C-----C-----F-----P
393---29----7----49
Dinner
116g Cashews
150g Roast Ham
Chicken Salad with goats cheese
3 fish oil caps
5g Creatine
C-----C-----F-----P
1418-48----86----113
Total
C-----C-----F-----P
2063-77----121--162insta www.instagram.com/strongbanter
lifting log https://forum.bodybuilding.com/showthread.php?t=164163411
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