Cutting on Keto 9th Jan - 3rd Apr

**RubberGuard** · 03-12-2009, 05:17 AM

Originally Posted by bjg7

Haha yeah I should get me a club card, those pots of fibre sure aint cheap lol!!

Yes I low carb, normally do a week, c/up, week, c/up, 2 weeks, c/up and keep that on rotation...

How's it working out for you?

Originally Posted by anniesbay

Your ankle is looking much better.

I haven't run any! The Marine Corps Marathon was to be my first but my ankle gave out on me ONE MONTH before the race

My running group thought I was on par to run around 4 hours. I don't think so but definitely 430-5. I was looking really strong in training.

I've done some half marathons but those were all disasters for one reason or another.

The funny thing is, I took up long distance running in hopes of getting super skinny. I ended up my fattest of my life. Now I'm addicted to the long runs for the calming effect they have on me but I'm committed to keto and weights for physique.

Nothing better than a long run to clear the head or to vent a bit of anger. I'm limiting my distance to 10k from now on, definitely gonna start running again after my cut.

**RubberGuard** · 03-12-2009, 05:22 AM

Weight this morning is 181.8 lbs so weight is still dropping.

Cardio later will update then.

**thesilent1** · 03-12-2009, 05:45 AM

all is looking good mate!!!!!

Don't fade away at this rate!

**RubberGuard** · 03-12-2009, 11:32 AM

No chance of me fading away, too much fat to ditch!

Going to the movies tonight, no popcorn, hot dogs or chewy candy.......

Cardio

1 hour treadmill, 6.5 incline @ 3.2 mph. 540 kcals.

Weight is still dropping and cardio is back online. Will resume sporadic HIIT when my injury has healed.

**billman89** · 03-12-2009, 11:52 AM

Originally Posted by RubberGuard

No chance of me fading away, too much fat to ditch!

Going to the movies tonight, no popcorn, hot dogs or chewy candy.......

Cardio

1 hour treadmill, 6.5 incline @ 3.2 mph. 540 kcals.

Weight is still dropping and cardio is back online. Will resume sporadic HIIT when my injury has healed.

don't think about the food your not having, i know it seems standard to get a bunch of junk at the movies... but honestly films weren't made so we could guzzle down crap while watching them. I know it's nostalgic and all to get popcorn and candy, but if the movies any good it will better with out them.

i worked at a movie theater for a while and realized just how crappy all that stuff really is. really turned me off to all of it. i don't really even eat when i watch movies at home anyone either.

**thesilent1** · 03-12-2009, 01:05 PM

Originally Posted by RubberGuard

No chance of me fading away, too much fat to ditch!

Going to the movies tonight, no popcorn, hot dogs or chewy candy.......

Cardio

1 hour treadmill, 6.5 incline @ 3.2 mph. 540 kcals.

Weight is still dropping and cardio is back online. Will resume sporadic HIIT when my injury has healed.

yeah, me and wifey are off to see "marley and me" tomorrow night but having a meal before to avoid cinema cravings.

I am sure wifey will still have a pack of MnM's!! lol

all the best dude

**RubberGuard** · 03-13-2009, 05:37 AM

Movie was good, bit of a messed up story line but entertaining none the less!

Had to buy something at the junk food counter though

........a small coke zero!

**thesilent1** · 03-13-2009, 07:50 AM

Originally Posted by RubberGuard

Movie was good, bit of a messed up story line but entertaining none the less!

Had to buy something at the junk food counter though

........a small coke zero!

Let you off just this time as you have been doing so well.

What did you see?

**RubberGuard** · 03-13-2009, 12:40 PM

Went to see The Watchmen, like I said it's pretty messed up.

Cardio

30 mins treadmill, 3.2mph @ 6.5 incline. 266 kcals.

Weights

Seated DB press 12kg/20 18kg/10 30kg/10 32kg/10 34kg/6

Standing DB front raises 12kg/10 14kg/10 16kg/10 18kg/14

BO cable reverse fly 15kg/10 20kg/10/10

Standing cable reverse fly 15kg/10 20kg/10 25kg/10 30kg/10

BB shrugs 60kg/20 100kg/10 200kg/10 210kg/10 220kg/5

Behind the back BB shrugs 60kg/10 100kg/10 140kg/10

PWO Cardio 3 mins rowing machine @ resistance 7. 1000m

Felt good today, good strength and muscle stamina. 30 mins morning cardio was all I could fit in and the PWO cardio was for charity!

Legs tomorrow, will do what I can around my injury.

**RubberGuard** · 03-14-2009, 05:44 AM

180 lbs on the scales today, going to do a clean carb load later on.

Start weight:- 204 lbs
Current weight:- 180 lbs
Total loss:- 24 lbs
Duration :- 65 days

At this rate (2.6 lbs loss per week) I should be into the 170's by the end of next week once I ditch the carb load water weight.

I've probably underestimated the amount of fat I have to lose so i'm going to run this cut all the way up till the 29th of June and see what kind of condition I can get myself in.

AM Session

Machine leg ext 42kg/20 77kg/10 112kg/10 119kg/10 126.5kg/10

Machine lying leg curls 40kg/15 45kg/10 50kg/10 55kg/9

Machine seated leg curls 42kg/10 63kg/10 70kg/10 77kg/8

Ab floor workout 3 sets

10 mins treadmill, 3.2 mph @ 6.5 incline.

Lame session but got through it considering my ankle. No squats

Might do a cardio session tomorrow, depending on how I feel.

**RubberGuard** · 03-15-2009, 09:50 AM

Gained 4 lbs after my very dirty carb up!

Cardio

1 hour treadmill, 3.2 mph @ 6.5 incline. 540 kcal.

My ankle is healing up very well, might be back to HIIT, squatting and deadlifting in about 10 days.

**thesilent1** · 03-15-2009, 10:58 AM

Originally Posted by RubberGuard

Gained 4 lbs after my very dirty carb up!

Cardio

1 hour treadmill, 3.2 mph @ 6.5 incline. 540 kcal.

My ankle is healing up very well, might be back to HIIT, squatting and deadlifting in about 10 days.

You naughty boy; what happened to the "going to do a clean carb load later on" LOL!?!?!?!?!

You deserve it mate; nice to hear the ankle is much better as well

Much love for hitting the 180lb mark!!!

**RubberGuard** · 03-15-2009, 12:27 PM

Um......yeah.....lol!

Well it's in the interest of trial and error. Next week i'll do a short clean carb load and see if the 4 lb water weight gain still applies. If weight loss stalls then it'll be clean carb loads all the way, honest!

**thesilent1** · 03-15-2009, 01:59 PM

Originally Posted by RubberGuard

Um......yeah.....lol!

Well it's in the interest of trial and error. Next week i'll do a short clean carb load and see if the 4 lb water weight gain still applies. If weight loss stalls then it'll be clean carb loads all the way, honest!

Just as I thought; it was simply a selfless act on your part in the name of science! lol

**RubberGuard** · 03-15-2009, 02:42 PM

Originally Posted by thesilent1

Just as I thought; it was simply a selfless act on your part in the name of science! lol

PMSL! You know me too well already!

**thesilent1** · 03-16-2009, 06:10 AM

Originally Posted by RubberGuard

PMSL! You know me too well already!

What are bros for eh?

**RubberGuard** · 03-16-2009, 10:35 AM

Dropped 1 lb of the carb load weight today, back to 183 lbs.

Cardio

1 hour treadmill, 3.2 mph @ 6.5 incline. 540 kcals.

Weights

Smith incline press 10kg/20 40kg/15 70kg/10 90kg/10 100kg/4

Smith decline press 40kg/10 70kg/10 90kg/6 70kg/8

Flat DB press 20kg/10 30kg/10 32kg/10 34kg/9 36kg/7

Incline DB flys 14kg/15 18kg/10 20kg/10 22kg/9

EZ bar 21's 10kg/21 20kg/21 25kg/21 27.5kg/21

Standing DB curls 14kg/20 16kg/20 18kg/20

Single arm preacher curls (left arm) 12kg/10 14kg/7

Good session today, felt good.

**thesilent1** · 03-17-2009, 03:31 AM

All that water weight gone yet dude?

Can't wait to hit a ton on bb bench soon; I remember struggling with just the bar on dec 1st when I started!!!! LOL

Keep trucking fella!!

**RubberGuard** · 03-17-2009, 05:34 AM

Not quite hombre, dropping my usual 1 lb per day. Back to 182 lbs today, right on track for the 170's by the end of the week.

You started lifting on Dec 1st 2008?!

Cardio

52 mins treadmill, 3.2 mph @ 6.5 incline. 500 kcals

**thesilent1** · 03-18-2009, 05:46 AM

Originally Posted by RubberGuard

Not quite hombre, dropping my usual 1 lb per day. Back to 182 lbs today, right on track for the 170's by the end of the week.

You started lifting on Dec 1st 2008?!

Cardio

52 mins treadmill, 3.2 mph @ 6.5 incline. 500 kcals

After 3 yr break, yes. I was lifting for a year or so then wifey fell pregnant which I some how saw as me falling pregnant so stopped the gym and only came back on Dec the 1st.

I will email you a "FAT TIM PIC" I found last night; funny as hell. I look like the michellin man!!!! LOL

**RubberGuard** · 03-18-2009, 05:56 AM

Originally Posted by thesilent1

After 3 yr break, yes. I was lifting for a year or so then wifey fell pregnant which I some how saw as me falling pregnant so stopped the gym and only came back on Dec the 1st.

I will email you a "FAT TIM PIC" I found last night; funny as hell. I look like the michellin man!!!! LOL

That is some progress in strength, especially as you've been dieitng for the majority. Just think what you'll be lifting when you hit the winter bulk!

LOL, i'll look forward to seeing it bro.

Ok, water weight gone and back to 180lbs (12 stone 12 exactly). All going well I should hit the 170's tomorrow.

Depending on how much more weight I drop this week then I might do a clean carb load on sunday (mothers day).

Will update training later, back and triceps today.

6th March 2009

18th March 2009

**Sideways17** · 03-18-2009, 06:43 AM

Looks like you're making awesome progress! Congrats man!

**thesilent1** · 03-18-2009, 07:24 AM

Is that a tan I see there on the second pic or just bad lighting!!!! LOL

Looking good mate; those "barn door shoulders" are coming on nicely.

**Vietgoboi** · 03-18-2009, 11:27 AM

Rubber, what close estimate of your lifting = in calories burn?

What your current weekly lifting/cardio schedule?

btw great weight drop/shape

**RichL1982** · 03-18-2009, 11:35 AM

Subbed. Your almost done but what the hell......

**RubberGuard** · 03-18-2009, 01:52 PM

Originally Posted by Sideways17

Looks like you're making awesome progress! Congrats man!

Thanks buddy, i'll be looking forward to some awesome progress from you.

Originally Posted by thesilent1

Is that a tan I see there on the second pic or just bad lighting!!!! LOL

Looking good mate; those "barn door shoulders" are coming on nicely.

Bad/good lighting, which ever way you look at it!

Originally Posted by Vietgoboi

Rubber, what close estimate of your lifting = in calories burn?

What your current weekly lifting/cardio schedule?

btw great weight drop/shape

I get my deficit from diet and empty morning cardio, lifting is just something I do because I love it and I don't really count the expenditure.

My current training schedule is on the first page of this thread.

Originally Posted by RichL1982

Subbed. Your almost done but what the hell......

Thanks bro, i'm gonna run this cut all the way till the 24th of June, i've got a wedding in Cyprus to attend on the 29th.

**RubberGuard** · 03-18-2009, 05:51 PM

Cardio

50 mins treadmill, 3.2 mph @ 6.5 incline, 500 kcals.

Weights

Machine underhand grip lat pulldown 49kg/15 56kg/12 63kg/10 70kg/10/9

Deadlifts 20g/20 60kg/10 120kg/8 140kg/2/2/2

BO DB rows 30kg/10 36kg/10 40kg/10

Machine seated row 56kg/10 63kg/10 70kg/8

Cable pushdowns 50kg/10 60kg/10 70kg/10 80kg/8

Overhead EZ bar ext 10kg/10 20kg/10 30kg/10 50kg/6

Single arm overhead DB ext 12kg/10 14kg/8

Good workout today, plenty of energy. Arms are still a touch over 16" cold, hopefully be over 16" pumped when I finish this cut.

**thesilent1** · 03-19-2009, 02:00 AM

Oi Oi!!

Some serious deads there dude; raising the bar as usual I see.

I will have to raise my game at this rate!!!! LOL

**RubberGuard** · 03-19-2009, 05:27 AM

Lol, I was taking it easy on deads, just trying to ease the ankle back into it!

Ok, a new milestone, 179 lbs today (12 stone 11.4).

Cardio

43 mins treadmill, 3.2 mph @ 6.5 incline, 366 kcals.

Was running late so did what I could.

All going good, even better now that the sun is out. Right on track!

**thesilent1** · 03-19-2009, 05:53 AM

Originally Posted by RubberGuard

Lol, I was taking it easy on deads, just trying to ease the ankle back into it!

Ok, a new milestone, 179 lbs today (12 stone 11.4).

Cardio

43 mins treadmill, 3.2 mph @ 6.5 incline, 366 kcals.

Was running late so did what I could.

All going good, even better now that the sun is out. Right on track!

GOOD ON YOU MATE!!!!!!!!!!!! Thats really cool to see the 170's!!!

Thread: Cutting on Keto 9th Jan - 3rd Apr

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