Got Ketones??

[resilience5241]

It was an Oreo with a Reese cup fused together with caramel and then covered in chocolate. It was naughty...

if that didn't have a Reese Cup in it I would have been all over it lol. Bet it was heaven for you though!

4/9 Wednesday


Intake

Cals: 3359, 186g protein, 252g fat, 32g CHO + whatever was in that little dessert bugger.


No gym tonight. I'm taking the time off to read on how to fix my rounded shoulders using weights and a lot of stretching. This is my current goal for the next couple months.

Putting the spoon away for now. Let me know how the stretches work out. I'm still avoiding as much weight as I can for my shoulder but chiro said my internal rotation is knarly.

[TheGUNNER13]

will be following this...

[xJellyBirdx]

if that didn't have a Reese Cup in it I would have been all over it lol. Bet it was heaven for you though!

Putting the spoon away for now. Let me know how the stretches work out. I'm still avoiding as much weight as I can for my shoulder but chiro said my internal rotation is knarly.

I wouldn't mind making some of those if we ever did a carb up together or just decided to have some sugar one day :P. Seems like we are always in the same boat . I'm going to put a routine together that should fix it. I'm following Elliot's advice and adding one or two of my own things. It is on the list of to-do's for the weekend.

will be following this...

Welcome!


4/7 Monday

Intake

Cals: 2892, 192g protein, 196g fat, 35g CHO

Workout

DB bench press: 10x45, 10x45, 10x45
tricep extension (rope): 10x96, 10x96, 10x96
Chest flies: 10x35, 10x20, 10x20 (35 was too high for a deload)
Reverse Grip tricep extension: 10x84, 10x84, 10x84
Narrow grip bench press: 10x65, 10x65, 10x65 (narrow grip really kicks in the triceps here)

I'm pretty sure the last two days of higher calories was enough to get my body to drop its water weight that it has been holding on to. Guess I'll find out for sure tomorrow and on Monday. Either way I'm stoked to get back in the gym and do-it to-it. I needz more gainz and to fix my weak and imbalanced muscles!

By the way, in case anyone is interested or has rounded shoulders like me, I'm going to post a video to help with it. I need to start correcting this ASAP as it is even effecting my biceps and chest. Probably will give me better shoulder presses too. Elliot is the man!

[thesilent1]

Have respect for the Hulse master.

[xJellyBirdx]

Have respect for the Hulse master.

No doubt, he knows his stuff.

4/11 Friday


Intake

Cals: 3277, 200g protein, 231g fat, 66g CHO


Workout

Leg Press: 10x270, 10x270, 10x270
Calf raises: 10x90, 10x90, 10x90
Leg press: 10x270, 10x270, 10x270
Seated calf raises: 10x45, 10x45, 10x45

Currently my weight is holding at 224, loaded to some degree on sodium. Looks like the high calories helped. At work today I got to grill a chit ton of hot dogs so I ended up smashing 4 plain hot dogs and 1 hot dog with a bun because I wanted to add jalapenos to it. Good feels. I decided to adjust by not eating any cheese today keeping me in a deficit so none of this will effect me, without doubt. Tomorrow and Sunday I'm going to 'keto refeed' and finish flushing the sodium out of my body and hope I'll start next week off under 224. Guess I'll see if it happens or not, I think I should be able to.

My week of deloading is over!! Been so bored doing nothing in the gym and it has given me a lot of time to reflect. With wanting to fix my rounded shoulders (which isn't a quick fix) I've come to realize that I'm going to have to pick it up in the gym. Not only do I want to keep my body moving forward but I gotta pick up the slack in those lagging area, my core, and keep pushing myself forward. I also have a personal goal of hitting 210 lbs by my birthday. I have just over 2 months to lose 14 lbs.

[cactusflower]

Subbed!

I'm hoping to learn some stuff about my own journey in keto Shredded wheat is the goal!

[thesilent1]

No doubt, he knows his stuff.

4/11 Friday


Intake

Cals: 3277, 200g protein, 231g fat, 66g CHO


Workout

Leg Press: 10x270, 10x270, 10x270
Calf raises: 10x90, 10x90, 10x90
Leg press: 10x270, 10x270, 10x270
Seated calf raises: 10x45, 10x45, 10x45

Currently my weight is holding at 224, loaded to some degree on sodium. Looks like the high calories helped. At work today I got to grill a chit ton of hot dogs so I ended up smashing 4 plain hot dogs and 1 hot dog with a bun because I wanted to add jalapenos to it. Good feels. I decided to adjust by not eating any cheese today keeping me in a deficit so none of this will effect me, without doubt. Tomorrow and Sunday I'm going to 'keto refeed' and finish flushing the sodium out of my body and hope I'll start next week off under 224. Guess I'll see if it happens or not, I think I should be able to.

My week of deloading is over!! Been so bored doing nothing in the gym and it has given me a lot of time to reflect. With wanting to fix my rounded shoulders (which isn't a quick fix) I've come to realize that I'm going to have to pick it up in the gym. Not only do I want to keep my body moving forward but I gotta pick up the slack in those lagging area, my core, and keep pushing myself forward. I also have a personal goal of hitting 210 lbs by my birthday. I have just over 2 months to lose 14 lbs.

Alright!!! Lets get that sweat on in the gym sir!!!! yum, hot dogs..........

[xJellyBirdx]

Subbed!

I'm hoping to learn some stuff about my own journey in keto Shredded wheat is the goal!

Hopefully I can teach you some things to help you with your goals Welcome!

Alright!!! Lets get that sweat on in the gym sir!!!! yum, hot dogs..........

After this weekend I'm going to need it, brother, haha.


4/12/ Saturday


Intake

Cals: ~4275, 252g protein, 351g fat, 22g CHO



My maintenance for the day is 2500 calories, if I add in the mayo that I didn't count in my totals then I'm a full 2k over my maintenance Highest in a day yet!

For breakfast I made cinnabun pancakes and fried them in bacon grease. I cooked up some bacon, eggs, and sausage and wrapped all that up with the pancakes like a breakfast burrito. McGriddles have nothing on this kid .

For the rest of the day I made corn beef and turkey clubs. One slice corn beef, slice sharp swiss, slice smoked turkey, slice sharp swiss, slice corn beef topped with smoked bacon and mayo and wrapped in lettuce. I managed to eat a whole pound of bacon today *grunts*

Some pictures....





More food porn tomorrow :P

[thesilent1]

Hopefully I can teach you some things to help you with your goals Welcome!



After this weekend I'm going to need it, brother, haha.


4/12/ Saturday


Intake

Cals: ~4275, 252g protein, 351g fat, 22g CHO



My maintenance for the day is 2500 calories, if I add in the mayo that I didn't count in my totals then I'm a full 2k over my maintenance Highest in a day yet!

For breakfast I made cinnabun pancakes and fried them in bacon grease. I cooked up some bacon, eggs, and sausage and wrapped all that up with the pancakes like a breakfast burrito. McGriddles have nothing on this kid .

For the rest of the day I made corn beef and turkey clubs. One slice corn beef, slice sharp swiss, slice smoked turkey, slice sharp swiss, slice corn beef topped with smoked bacon and mayo and wrapped in lettuce. I managed to eat a whole pound of bacon today *grunts*

Some pictures....





More food porn tomorrow :P

OH MY GOODNESS GRACIOUS ME!!!!!!!!!!!!!!!!!

I am sure this is breaking some forum posting rule!!!!!! This is a mad man!!!!!!! AND I am in love! LOL

Dude, Thank God I am reading this at home and not in the office as I would simply have to walk out.

Young man I would tell you to stand on the naughty step and think of what you have done but I know you will simply enjoy that hahahhahaha

[xJellyBirdx]

This is a mad man!!!!!!! AND I am in love! LOL

I'm flattered but I'm into girls, bro, preferably ones with hips, thighs, and a nice butt

I may have miscalculated my intake yesterday, but if I did it is only by 500-600 calories.


4/13 Sunday


Intake

Cals: 2530, 201g protein, 158g fat, 16g CHO.


TOMORROW IS MONDAY!!! BACK TO THE GYM!!! YAY!!!!!!!

Oh, and some more food porn....



Ate a full rack of ribs today. Definitely wasn't in an eating mood today, probably because of yesterday.

[thesilent1]

I'm flattered but I'm into girls, bro, preferably ones with hips, thighs, and a nice butt

Ate a full rack of ribs today. Definitely wasn't in an eating mood today, probably because of yesterday.

No kidding?!?!?! LOL Not surprised! Don't worry sir; I am after your food!!

What program/style will you be doing gym wise?

[xJellyBirdx]

Don't worry sir; I am after your food!!

And I shouldn't worry why??? haha

What program/style will you be doing gym wise?

I don't really have programs lol. I usually rotate workouts and stuff like that when I get bored. I just feel better when I keep mixing things up usually. I usually stick some exercises in the beginning that are the focus point but that is it. Name of the game is strength and rebuilding weak areas from growing up. 12 years of wrestling plus being big wasn't easy on the back or shoulders. I'll give a quick run through at the bottom of my goals coming up.


4/14 Monday


Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO


Workout

Military Press: 10x90, 10x140, 10x180, 10x210, 10x210, 10x210
Rear delt flies (pully): 10x170, 10x170, 10x170
Side lateral raises DB: 10x20, 10x20, 10x20
wide grip upright rows (pully): 12x84, 12x108, 12x108, 12x108
Hyper-extensions: 15, 15, 15, 15, 15, 15, 15
Wrist rolls: 4x10, 2x10, 2x10

New Workout Goals
Fells good to be back in the gym. A little struggle after taking a week off but nothing horrible, picked up where I left off for the most part. My new split is going to be shoulders/misc on Monday, Legs Tuesday, Wednesday off, back/biceps Thursday, and chest/triceps on Friday. I feel like this is going to be more optimal for my goals. Rear delts will now get hit twice a week, hard. I also plan on doing a chit ton of rows to strengthen the middle and upper back with the rear delts. For shoulders my main focus is now the middle and rear heads. Adding in planks twice a week and hyper-extensions twice a week to strengthen the core and adding in wrist rolls to hit the forearms more than I already am to help with my grip, ya know, just a little extra. Other than that everything else stays the same as I'm just trying to get stronger.

I just got my new cissus today, twice the strength I've been taking . Got my new protein powder as well. I gave MP combat a try to save $10 vs trutein but that was a mistake. Trutein all the way for me now. Just taste way better and a superior product overall.

Now for my weight update. Last week I should have posted some where around 224 but didn't due to water retention from stress. I upped my cals to drop the water weight and by Friday I was at 224. Before that I was 225.5 I think so I got my 1.5 lb loss. Now this weekend I went hard on the intake. Straight fat boy status. Today I weighed in at 222.5, another ~1.5 lb loss .

This is what I expected to happen and it happened just as I expected. Hopefully I can get more people to follow me my belief of rewarding the body for producing results. On the weekends you let the inner fat kid out of the cage and when the week days come that pudgy little fuk gets back in its cage or it gets the hose again.

And the weekly picture.... 1/3 the way there.

[thesilent1]

And I shouldn't worry why??? haha



I don't really have programs lol. I usually rotate workouts and stuff like that when I get bored. I just feel better when I keep mixing things up usually. I usually stick some exercises in the beginning that are the focus point but that is it. Name of the game is strength and rebuilding weak areas from growing up. 12 years of wrestling plus being big wasn't easy on the back or shoulders. I'll give a quick run through at the bottom of my goals coming up.


4/14 Monday


Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO


Workout

Military Press: 10x90, 10x140, 10x180, 10x210, 10x210, 10x210
Rear delt flies (pully): 10x170, 10x170, 10x170
Side lateral raises DB: 10x20, 10x20, 10x20
wide grip upright rows (pully): 12x84, 12x108, 12x108, 12x108
Hyper-extensions: 15, 15, 15, 15, 15, 15, 15
Wrist rolls: 4x10, 2x10, 2x10

New Workout Goals
Fells good to be back in the gym. A little struggle after taking a week off but nothing horrible, picked up where I left off for the most part. My new split is going to be shoulders/misc on Monday, Legs Tuesday, Wednesday off, back/biceps Thursday, and chest/triceps on Friday. I feel like this is going to be more optimal for my goals. Rear delts will now get hit twice a week, hard. I also plan on doing a chit ton of rows to strengthen the middle and upper back with the rear delts. For shoulders my main focus is now the middle and rear heads. Adding in planks twice a week and hyper-extensions twice a week to strengthen the core and adding in wrist rolls to hit the forearms more than I already am to help with my grip, ya know, just a little extra. Other than that everything else stays the same as I'm just trying to get stronger.

I just got my new cissus today, twice the strength I've been taking . Got my new protein powder as well. I gave MP combat a try to save $10 vs trutein but that was a mistake. Trutein all the way for me now. Just taste way better and a superior product overall.

Now for my weight update. Last week I should have posted some where around 224 but didn't due to water retention from stress. I upped my cals to drop the water weight and by Friday I was at 224. Before that I was 225.5 I think so I got my 1.5 lb loss. Now this weekend I went hard on the intake. Straight fat boy status. Today I weighed in at 222.5, another ~1.5 lb loss .

This is what I expected to happen and it happened just as I expected. Hopefully I can get more people to follow me my belief of rewarding the body for producing results. On the weekends you let the inner fat kid out of the cage and when the week days come that pudgy little fuk gets back in its cage or it gets the hose again.

And the weekly picture.... 1/3 the way there.

In fact yes, be more worried! LOL

Workout looks good dude; definitely keen to follow this journey. The images I have of the fat kid are way too real in my head but this approach definitely works from the looks of it. I will be getting braver and braver with this going forward. Definitely some "re-programming" is needed in my head but this log is definitely helping.

do you think there was a difference in workouts though to compensate for the indulging? DO you have a certain amount you plan on losing weekly or just take it as it comes? Looking good sir!

[xJellyBirdx]

do you think there was a difference in workouts though to compensate for the indulging? DO you have a certain amount you plan on losing weekly or just take it as it comes? Looking good sir!

No I don't. My workouts are pretty standard in my opinion. The indulging is just what I do because of my large deficit. I'm some where around 600-1200 deficit. If you use the old logic of 500 calories equals a pound and a 1000 calorie is two pounds and my average weight loss, it kind of backs up my guess. My days vary too much and small deficits suck mentally. I decided on this approach based off reading one of Lyle's articles and the fact I need 'fat' days so I'm playing to my strengths. Here is the article covering deficits by Lyle. He mentions in the moderate to high deficit groups that refeeds and dieting breaks are needed, heince, my 'keto-refeed' approach.
http://www.bodyrecomposition.com/fat...-or-large.html

4/15 Tuesday

Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO

Workout

Leg press: 10x180, 10x270, 10x360, 10x450, 10x540, 10x540
Standing Calf Raises (the bob): 10x90, 20x180, 20x180, 20x180
Adducters: 10x190, 10x190, 10x190
Abducters: 10x190, 10x190, 10x190
Seated calf raises: 20x45, 20x70, 20x70, 20x70
Planks and lunges in circuit style. 3 rounds of lunges and a 1 minute plank before each round of lunges. By planks I mean the correct way with your elbows extended out by your head.

I'm still struggling with taking a week off but basically still where I left. We're just going to keep adding on to this every week.

Since extra calories don't hurt me and tomorrow is a off day I decided to spoil myself and add some bacon to my food. Not sure how much it is exactly but I can't see it being more than 600 calories with the fat and bacon included. Keep this losing train going!

[thesilent1]

No I don't. My workouts are pretty standard in my opinion. The indulging is just what I do because of my large deficit. I'm some where around 600-1200 deficit. If you use the old logic of 500 calories equals a pound and a 1000 calorie is two pounds and my average weight loss, it kind of backs up my guess. My days vary too much and small deficits suck mentally. I decided on this approach based off reading one of Lyle's articles and the fact I need 'fat' days so I'm playing to my strengths. Here is the article covering deficits by Lyle. He mentions in the moderate to high deficit groups that refeeds and dieting breaks are needed, heince, my 'keto-refeed' approach.
http://www.bodyrecomposition.com/fat...-or-large.html

4/15 Tuesday

Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO

Workout

Leg press: 10x180, 10x270, 10x360, 10x450, 10x540, 10x540
Standing Calf Raises (the bob): 10x90, 20x180, 20x180, 20x180
Adducters: 10x190, 10x190, 10x190
Abducters: 10x190, 10x190, 10x190
Seated calf raises: 20x45, 20x70, 20x70, 20x70
Planks and lunges in circuit style. 3 rounds of lunges and a 1 minute plank before each round of lunges. By planks I mean the correct way with your elbows extended out by your head.

I'm still struggling with taking a week off but basically still where I left. We're just going to keep adding on to this every week.

Since extra calories don't hurt me and tomorrow is a off day I decided to spoil myself and add some bacon to my food. Not sure how much it is exactly but I can't see it being more than 600 calories with the fat and bacon included. Keep this losing train going!

Cool; thanks for the link. 600 cals of bacon..............No comments. Just going to go and cry now.

[xJellyBirdx]

4/16 Wednesday

Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO
+ ~600 calories from bacon including the oil. Its different bacon than I'm use to and I didn't bother to get my scale out for it because it really doesn't matter.

Since I've made it a third of the way I've decided to reward myself other than with food. I'm going to start working on my left arm again so I can try to have it finished this summer. Kids and their body mods, right? lol I think it is highly fitting.

[xJellyBirdx]

4/17 Thursday

Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO

Workout

Lat pull downs (pully): 10x108, 10x120, 10x132, 10x144, 10x156
Bicep curls straight bar (short one): 10x50, 10x55, 10x55 + bar (Anyone know how much these weigh? Feel heavier than an ez-bar)
DB bent over row: 10x70, 10x80, 10x85
Incline bicep curl: 10x25, 10x25, 10x25
Hyper-extensions: 15, 15, 15
Db bent over row (elbows out): 10x40, 10x40, 10x40
WIde grip bicep curl (pully): 10x84, 10x96, 10x96

I'm so ready to feast this weekend. I want onions, and bacon, cheese, mayo, and fatty meat lettuce wraps and protein pancakes with butter and bacon grease. Oh, and coffee since Sunday is Easter.

[thesilent1]

4/17 Thursday

Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO

Workout

Lat pull downs (pully): 10x108, 10x120, 10x132, 10x144, 10x156
Bicep curls straight bar (short one): 10x50, 10x55, 10x55 + bar (Anyone know how much these weigh? Feel heavier than an ez-bar)
DB bent over row: 10x70, 10x80, 10x85
Incline bicep curl: 10x25, 10x25, 10x25
Hyper-extensions: 15, 15, 15
Db bent over row (elbows out): 10x40, 10x40, 10x40
WIde grip bicep curl (pully): 10x84, 10x96, 10x96

I'm so ready to feast this weekend. I want onions, and bacon, cheese, mayo, and fatty meat lettuce wraps and protein pancakes with butter and bacon grease. Oh, and coffee since Sunday is Easter.

Sounds epic dude; enjoy!!!

[Looton]

On the weekends you let the inner fat kid out of the cage and when the week days come that pudgy little fuk gets back in its cage or it gets the hose again.

lol

A Classic...

[xJellyBirdx]

Sounds epic dude; enjoy!!!

Didn't go exactly as planned but still got some good eats in!

lol

A Classic...

4/18 Friday

Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO

Workout

DB bench press: 10x50, 10x60, 10x70, 10x85, 10x85, 10x85
Tricep extension: 10x168, 10x168, 10x168
Incline bench (machine): 10x180, 10x180, 10x180
Sraight bar reverse grip tricep extension: 10x156, 10x156, 10x156
DB chest flies: 10x35, 10x35, 10x35
Overhead tricep extension (pully): 10x120, 10x120, 10x120
Planks: 3 sets 1 minute each.

I was in rush mode since this really cute girl decided to stay over the night last minute.

4/19 Saturday & 4/20 Sunday

Intake

I didn't track calories this weekend. I spent Saturday having fun with that cute girl. We ate a decent breakfast and didn't eat again till we went to this nice restaurant. I'll be shocked if I went over maintenance.

On Sunday I spent a lot of time with the family so I didn't have a chance to eat like I would have liked to since I eat way different than them. I did have some chocolate though and then an enormous keto meal to catch up on calories. Another bad weekend for keto refeed. Now that I can have coffee again though I'll start having bullet proof coffee at my side to save me from these low calorie days.

Oh, and a little more food porn. Pork steak cooked in rib oil, covered with greek yogurt cheese and guacamole and then the rib oil. Other one is horseradish cheddar and bacon wrapped with turkey, topped with bacon mayo and brat sausage. Yeah, I got this keto thing down stat.

[thesilent1]

Didn't go exactly as planned but still got some good eats in!






4/18 Friday

Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO

Workout

DB bench press: 10x50, 10x60, 10x70, 10x85, 10x85, 10x85
Tricep extension: 10x168, 10x168, 10x168
Incline bench (machine): 10x180, 10x180, 10x180
Sraight bar reverse grip tricep extension: 10x156, 10x156, 10x156
DB chest flies: 10x35, 10x35, 10x35
Overhead tricep extension (pully): 10x120, 10x120, 10x120
Planks: 3 sets 1 minute each.

I was in rush mode since this really cute girl decided to stay over the night last minute.

4/19 Saturday & 4/20 Sunday

Intake

I didn't track calories this weekend. I spent Saturday having fun with that cute girl. We ate a decent breakfast and didn't eat again till we went to this nice restaurant. I'll be shocked if I went over maintenance.

On Sunday I spent a lot of time with the family so I didn't have a chance to eat like I would have liked to since I eat way different than them. I did have some chocolate though and then an enormous keto meal to catch up on calories. Another bad weekend for keto refeed. Now that I can have coffee again though I'll start having bullet proof coffee at my side to save me from these low calorie days.

Oh, and a little more food porn. Pork steak cooked in rib oil, covered with greek yogurt cheese and guacamole and then the rib oil. Other one is horseradish cheddar and bacon wrapped with turkey, topped with bacon mayo and brat sausage. Yeah, I got this keto thing down stat.

Looks yummy!!!

[resilience5241]

Didn't go exactly as planned but still got some good eats in!






4/18 Friday

Intake

Cals: 2892, 193g protein, 197g fat, 37g CHO

Workout

DB bench press: 10x50, 10x60, 10x70, 10x85, 10x85, 10x85
Tricep extension: 10x168, 10x168, 10x168
Incline bench (machine): 10x180, 10x180, 10x180
Sraight bar reverse grip tricep extension: 10x156, 10x156, 10x156
DB chest flies: 10x35, 10x35, 10x35
Overhead tricep extension (pully): 10x120, 10x120, 10x120
Planks: 3 sets 1 minute each.

I was in rush mode since this really cute girl decided to stay over the night last minute.

4/19 Saturday & 4/20 Sunday

Intake

I didn't track calories this weekend. I spent Saturday having fun with that cute girl. We ate a decent breakfast and didn't eat again till we went to this nice restaurant. I'll be shocked if I went over maintenance.

On Sunday I spent a lot of time with the family so I didn't have a chance to eat like I would have liked to since I eat way different than them. I did have some chocolate though and then an enormous keto meal to catch up on calories. Another bad weekend for keto refeed. Now that I can have coffee again though I'll start having bullet proof coffee at my side to save me from these low calorie days.

Oh, and a little more food porn. Pork steak cooked in rib oil, covered with greek yogurt cheese and guacamole and then the rib oil. Other one is horseradish cheddar and bacon wrapped with turkey, topped with bacon mayo and brat sausage. Yeah, I got this keto thing down stat.

Sounds like this girl needs to start being a better influence!

At least you've still got your hardcore motivation! Proud of you...time to put this week to shame.

[thesilent1]

Sounds like this girl needs to start being a better influence!

At least you've still got your hardcore motivation! Proud of you...time to put this week to shame.

Hey Resilience, just seen your IG; some strong lifts. Keep up the good work!!!

[resilience5241]

Hey Resilience, just seen your IG; some strong lifts. Keep up the good work!!!

Thanks, appreciate it!

[xJellyBirdx]

Sounds like this girl needs to start being a better influence!

Always helps for support!

I just need to start packing liquid calories for times when I can't afford to sit around gorging all weekend. Besides, it is a lot of work to eat all that food. I'm usually sick of eating by the end of the weekend, haha.


4/21 Monday

Intake

Cals: 3304, 195g protein, 241g fat, 40g CHO

Workout

Military Press: 10x90, 10x140, 10x180, 10x215, 10x215, 10x215 (added 5 lbs)
Hyper-extensions: 15, 15, 15, 15, 15, 15, 15, 15 (added a set)
Rear delt flies (pully): 10x180, 10x180, 10x180 (up from 170-175)
Side lateral Raises DB: 10x20, 10x25, 10x25 (up 5 lbs)
Wrist rolls: 2x20, 2x20, 1x20, 1x20

Ahh!! Water retention again . Plus those carbs I ate are adding water weight. Scale has me at 226 again lol. That is why I upped my calories again. Added 4oz heavy whipping cream to my protein shake. <-- Bombtastic.

Going to skip the Monday picture since it seems pointless. I need to get my chit together. No more excuses, though I'm happy with the lifting progress.

[xJellyBirdx]

4/22 Tuesday

Intake

Cals: 3304, 195g protein, 241g fat, 40g CHO + 3 slices deli turkey and probably an oz of mayo (I was hungry as fuk).

Workout

Leg press: 10x180, 10x270, 10x360, 10x450, 10x540, 10x630 (still struggling but I'm back up there)
Seated calf raises: 20x90, 20x90, 20x90 (added more reps)
Abducters: 10x200, 10x200, 10x200 (back to my weight and they were easy)
Adducters: 10x200, 10x200, 10x200 (back to my weight and they were easy)
Standing calf raises (the bob): 20x180, 20x180, 20x180
***I dub this day 'lank day' for the lunges and planks done in super set fashion***
4 sets, 1 minute planks, and a straight of lunges (added a round of planks/lunges - brutal)

Pretty happy with the above. Frustrated over water retention but I know it'll work out by this weekend. I just feel pressed for time with my goal and wanting to try keto bulking.

[thesilent1]

4/22 Tuesday

Intake

Cals: 3304, 195g protein, 241g fat, 40g CHO + 3 slices deli turkey and probably an oz of mayo (I was hungry as fuk).

Workout

Leg press: 10x180, 10x270, 10x360, 10x450, 10x540, 10x630 (still struggling but I'm back up there)
Seated calf raises: 20x90, 20x90, 20x90 (added more reps)
Abducters: 10x200, 10x200, 10x200 (back to my weight and they were easy)
Adducters: 10x200, 10x200, 10x200 (back to my weight and they were easy)
Standing calf raises (the bob): 20x180, 20x180, 20x180
***I dub this day 'lank day' for the lunges and planks done in super set fashion***
4 sets, 1 minute planks, and a straight of lunges (added a round of planks/lunges - brutal)

Pretty happy with the above. Frustrated over water retention but I know it'll work out by this weekend. I just feel pressed for time with my goal and wanting to try keto bulking.

Still heading in the right direction dude. Looking good. Were the cals a bit on the high side for you?

[resilience5241]

Always helps for support!

I just need to start packing liquid calories for times when I can't afford to sit around gorging all weekend. Besides, it is a lot of work to eat all that food. I'm usually sick of eating by the end of the weekend, haha.

Not to mention added cardio.

4/22 Tuesday

Intake

Cals: 3304, 195g protein, 241g fat, 40g CHO + 3 slices deli turkey and probably an oz of mayo (I was hungry as fuk).

Workout

Leg press: 10x180, 10x270, 10x360, 10x450, 10x540, 10x630 (still struggling but I'm back up there)
Seated calf raises: 20x90, 20x90, 20x90 (added more reps)
Abducters: 10x200, 10x200, 10x200 (back to my weight and they were easy)
Adducters: 10x200, 10x200, 10x200 (back to my weight and they were easy)
Standing calf raises (the bob): 20x180, 20x180, 20x180
***I dub this day 'lank day' for the lunges and planks done in super set fashion***
4 sets, 1 minute planks, and a straight of lunges (added a round of planks/lunges - brutal)

Pretty happy with the above. Frustrated over water retention but I know it'll work out by this weekend. I just feel pressed for time with my goal and wanting to try keto bulking.

Don't let the time line weigh you down (literally). You will get there, and any added stress isn't going to help the water retention issue. You're doing great!

[xJellyBirdx]

Were the cals a bit on the high side for you?

What cals are you talking about, my calories for the day?

Not to mention added cardio.

Gives an excuse to eat even more
I've just been thinking about getting more aggressive.


4/23 Wednesday

Intake

Cals: 3304, 195g protein, 241g fat, 40g CHO

OFF DAY, NO GYM!

[thesilent1]

What cals are you talking about, my calories for the day?



Gives an excuse to eat even more
I've just been thinking about getting more aggressive.


4/23 Wednesday

Intake

Cals: 3304, 195g protein, 241g fat, 40g CHO

OFF DAY, NO GYM!

Yeah, I thought you tend to be around 2800 during the week and higher on fat-kid-free-days?

"No gym"; woohoo!!!