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  1. #7771
    Registered User Plateauplower's Avatar
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    Monday 4/9/18
    187.0 Lbs

    Pretty good session today. Focused more on intensity, shoulder felt decent and I felt good. Numbers were not great on BB bench, but considering my lack of training that lift at intensity and the diet, not terrible either for me, no grinders probably left a rep in the tank on work sets. Id like to be back working 275 as my 3x5, but that's probably not going to happen for awhile. Overall it was good though and I felt great and got a lot of fluff in after the hard sets were done and thoroughly enjoyed myself. So that half of the equation is done for the day.

    5:05-6:20am / 75 Min / 46 sets

    BB Bench
    135x10
    185x5
    225x5
    245x4
    245x3
    243x3
    275X4 SS
    275X3 SS
    275X3 SS

    SS With

    BB Rows
    135x10
    185x10
    235x6
    235x6
    235x6
    235x6
    -------------
    Lat Pulldowns (WG)
    160x10
    180x10
    200x10
    200x9
    200x9

    SS With

    Landmine Isolateral Shoulder Press (PWO)
    45x10
    55x10
    65x8
    65x8
    ----------------
    Dips
    BWx12
    BWx12
    BWx12
    BWx12
    BWx10

    SS With

    DB Lateral Raises
    15sX20
    15sX20
    15sX20
    ----------------
    Circuit Style Tri Set

    Rear Delt Machine
    70x15
    85x12
    100x10
    100x10

    Tri set with

    DB Flys
    45sX10
    45sX10
    50sX10
    50sX10

    Tri set with

    Facepulls
    30x15
    35x12
    42.5x12
    42.x12
    --------------

    Tricep DB BHTN presses
    50x10
    60x8
    ---------------------

    M1 7:00
    5 eggs (3 whole, 2 whites), 3oz ham, 14g olive oil butter blend
    475 Cals / 40g pro / 32g fat

    M2 9:45am (1150c/88p/82f)
    5oz lean stew beef, 3 oz avocado, 2.5oz Giardiniera
    675 Cals / 48g pro / 50g fat

    *Lunch walk 45 +_- min /3.7 mi/330 cals (pacer ap)

    M3 2:00pm (1650c/136p/113f)
    3oz spinach, 6oz (cooked) lean pork, 2.5oz Avocado oil Giardiniera, 30ml apple cider vinaigrette
    500 Cals / 48g pro / 31g fat

    M4 5:00pm (2505/207p/172f)
    8oz fatty salmon, 9oz bro-collie
    535 cals / 57g pro / 30g fat
    + about 2oz of peanuts (estimated) when I roasted some from raw with garlic salt...stupid peanuts those are gonna be a problem .
    320 cals /14g pro /28g fat
    Last edited by Plateauplower; 04-09-2018 at 05:00 PM.
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  2. #7772
    Hiding otter mode raynerd's Avatar
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    Beauty upper session Tim! Looks like you are damn near heading into uncharted territory on the scale. Still feeling good? Looking forward to some pics of Tim with da shredz!
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  3. #7773
    Registered User Plateauplower's Avatar
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    Originally Posted by raynerd View Post
    Beauty upper session Tim! Looks like you are damn near heading into uncharted territory on the scale. Still feeling good? Looking forward to some pics of Tim with da shredz!
    Heading that way, and I’m going to keep at it. The strength losses kind of suck, but they are not that bad for being down 30lbs, lb for lb I might be stronger not sure haven’t mathed it. I feel great though, better than I have in years. Wish I would have tried this keto experiment a long time ago. It works well for me for whatever reason. I’ll probably do some pics eventually. They never show up for me anymore since using imgur it’s just a square. I’m not where I want to be yet either but getting closer by the week.

    Tuesday 4/10/18
    185.6 lbs probably the low for the week.

    Okay session. I was a little pissed with my squat performance today. I’ll keep stubbornly working them with the goal of not losing ground. Lighted EZ curls today and used fat grips for variety. Just did two work sets of deads with what used to be my last warmup set . Oh well, strength is easy enough to get back for me. Just add more food. Was a little pressed for time due to an early meeting so had to get out of the gym and have a quick breakfast. Early start tomorrow and next Wed so I’ll miss early morning cardio but probably squeeze in some walking.

    5:05-6:15am / 70 min / 33 sets

    Squats
    135x5
    225x5
    325x5
    335x5
    355x3
    355x1 (decided it was a bit much after first set for today)
    315x5

    SS with

    Fat grip EZ Curls (slow)
    70x10
    70x10
    80x10
    80x10
    80x10
    ————————
    Deadlift
    135x5
    225x5
    315x5
    405x5
    405x5
    315x5

    SS with

    DB Hammer curls
    35sX10
    40sX10
    45sX8
    45sX8
    ———————
    Leg extensions
    150x12
    170x10
    170x10
    190x8

    Tri set with

    Leg Curls
    95x12
    110x10
    125x10
    125x8

    Tri set with

    Steep decline sit-ups
    BWx25
    BWx15
    BWx15
    ——————

    M1 6:45am
    30g hemp hearts, 15g ground flax seed, 30g whey, 10g organic greens powder, 240ml almond milk shake.
    410 cals / 36g Pro / 24g fat / 10g fiber (2g net carbs)

    M2 9:45am (900c/81p/56f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    490c / 45g pro / 32g fat

    * Lunch Walk - 4 Mi / 375 cals (pacer AP)

    M3 1:00pm (1400c/129p/87f)
    3oz spinach, 6oz (cooked) lean pork, 2.5oz Avocado oil Giardiniera, 30ml apple cider vinaigrette
    500 Cals / 48g pro / 31g fat

    M4 5:00pm (2225c/193p/147f)
    10oz salmon, 9oz fresh steamed bro-collie with 14g olive oil butter mix salt & pepper and bacon crumbles
    825 cals / 66g pro / 60g fat
    -------------------------------------------------------------------------------------------------
    Wednesday 4/11/18
    184.4 lbs

    Another scale drop, but dry today should settle around 185 something I'm guessing, still fun to see the numbers going down and feeling great. I’m surprised how smooth this is going usually I really stall around 190. Extra long work day, but will bank some time off for later. I’ll miss cardio, but it’s going to be nice out today so I’ll get a lunch walk in.

    M1 6:45
    5 eggs (3 whole, 2 whites), 3oz ham, 14g olive oil butter blend, 1 XL cheese stuffed olive
    500 Cals / 40g pro / 35g fat (1g net carbs?)

    M2 9:45am (1000c/85p/67f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    500c / 45g pro / 32g fat (4g net carbs?)

    * Walk 4.2 Mi / 400 cals / (Pacer AP)

    M3 1:15pm (1400c/132p/89f)
    6oz lean pork, 3oz avocado Cajun seasoning
    400 cals / 47g pro / 22g fat (2g net carbs)

    M4 4:30pm (1660c/145p/109f)
    480ml almond milk, 30g hemp hearts, 15g organic greens powder, 2g Cissus
    260 cals / 13g pro / 20g fat (4g net carbs)

    M5 6pm (2400c/196p/167f)
    6oz salmon, 9oz bro-collie, 21g olive oil butter, blend 1oz cheddar & pork rinds
    665 cals / 51g pro / 58g fat (11g net carbs)

    Totals: 2400 cals/ 196g pro / 167g fat / 22g NET carbs
    Last edited by Plateauplower; 04-12-2018 at 06:42 AM.
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  4. #7774
    Registered User Plateauplower's Avatar
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    Thursday 4/12/18
    184.8 Lbs

    Great session today, felt really good, once I got going I didn't want to stop but eventually I had to or I would have been late for work . I lost a rep on my last set of bench, but I'm not concerned with it, I was doing all of the reps slow and with very strict form. Shoulder felt good, usually there is some popping and minor discomfort. Increased weight on pull-ups and dips and they both felt good. I would like to have them at the same weight so I'm not changing weights on my dip belt when super-setting those movements, I'll probably add weight to dips again next week. Finished off with a tri-set focusing on TUT and moving set to set without rest. That's a somewhat new "thing" to me and I like it. Kind of like some cardio at the end, but more fun and harder. The Hex Presses felt really good today too, really feeling those with mind muscle connection, will probably bump those a nickel next week.

    Still loving keto find it rather amazing actually. I have a blood ketone meter in my Amazon cart I might order just for experimental purposes. I can feel that I'm in Keto (energy, mental acuity, hunger manageability etc) , but I'd like to run some experiments on ketone levels with different macros and will probably eventually want to play with carbs a little for high intensity strength purposes and filling out, so having a meter would be valuable there. Urine test strips are pretty much worthless after the first week or so of regimented food intake as far as I can tell. I do want to lower my protein slightly, I just have a tendency to overshoot there, I would like to be coming in at around 1g/lb. I have increased calories slightly this week and it appears that in terms of scale loss it has had no effect so I'll give it a couple weeks to shake out any "hidden" data. I seem to be having a woosh week on the scale so I don't want that to confound the response of the minor intake adjustment. A woosh week cold be followed by a lower scale loss week, so that's why *usually 3 weeks is enough to see a trend IMO.

    5:05 - 6:30 / 85 Min / 42 sets

    DB Bench
    65sX10
    780sX10
    90sX8
    100sX7
    100sX6
    100sX5

    SS With

    DB Rows
    80sX10
    100sX12
    100sX12
    100sX12
    100sX12
    ----------------
    Pull-ups (+10lbs to 45)
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6

    SS With

    Dips
    BWx15
    BW+25 X 10
    BW+25 X 9
    BW+25 X 9
    BW+25 X 8
    ----------------
    DB Shrugs
    100sX15
    100sX15
    100sX15
    100sX15

    SS With

    EZ Skull Crushers
    80x10
    90x10
    100x9
    100x8
    ---------------
    Rear Delt Machine
    70x15
    85x12
    100x10
    100x10

    Tri Set with

    Cable Rows
    160x10
    180x10
    160x10
    160x10

    DB Hex Press
    45sX12
    45sX12
    45sX12
    45sX12
    ---------------
    M1 7:00am
    3eggs, 3oz ham, 14g olive oil blend butter
    430 cals / 33g pro / 32g fat

    M2 9:45am (925c/78p/64f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    495c / 45g pro / 32g fat

    * 4.1 mi lunch walk / 400 cals (Pacer Ap)

    M3 1:30pm (1425c/126p/95f)
    3oz spinach, 6oz lean pork, 2.5oz Avocado oil Giardiniera, 30ml apple cider vinaigrette
    500 Cals / 48g pro / 31g fat

    M4 5:00pm (2350c/196/161f)
    10oz fatty Trout, 9oz bro-collie, 21g olive blend butter

    Then a few pork rinds and peanuts (estimated but close).
    925 cals / 70g pro / 66g fat

    Totals: 2350 cals / 196g pro / 161g fat
    Last edited by Plateauplower; 04-13-2018 at 05:57 AM.
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  5. #7775
    Registered User Plateauplower's Avatar
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    Friday 4/13/18
    184.0 Lbs PR

    Good volume session for legs & biceps. First work set of squats had me a little gassed but the next two went well. Must have needed to fire up the ketone maker . Everything went well and put a good beating on my legs. Ordered the ketone meter and a bunch of test strips, should arrive Sat along with more UA shirts. Getting leaner by the day. Pics of the last 4 weeks are getting impressive, and it should just get better as the results are more noticeable with less scale loss. This week is surprising in scale loss, more than I would like to see really. I'll keep doing what I'm doing cause its working, and see what next week brings. Could always just be holding less water right now.


    Squats
    135x8
    225x8
    315x8
    315x8
    315x8
    225x8 (no hands core work)

    SS With

    Hammer Strength Preacher Curls (PWO)
    70x10
    90x10
    100x10
    100x8
    100x8
    ----------------
    RDLs
    135x10
    225x10
    275x8
    315x6
    335x5
    335x5

    SS With

    Leg Press
    360x10
    450x10
    540x10
    630x8
    630x8
    630x8
    ---------------
    Alt DB Curls
    35sX10
    40sX10
    45sX8
    45sX8

    SS With

    Steep Decline Sit-ups
    BWx20
    BWx20
    BWx20
    ---------------
    M1 7:00am
    3eggs, 3oz ham, 14g olive oil blend butter
    430 cals / 33g pro / 32g fat

    M2 9:45am (925c/78p/64f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    495c / 45g pro / 32g fat

    *Lunch walk 45 min / 3mi / 300 cals

    M3 1:45pm (1500c/126p/103f)
    3oz spinach, 6oz lean pork, 2.5oz Avocado oil Giardiniera, 30ml apple cider vinaigrette, spicy pork rinds
    575 Cals / 48g pro / 39g fat

    M4 4:00pm (1730c/148p/122f)
    Rest of trout 4oz, lot of skin 2oz fish just using regular macros
    230 cals / 22g pro /19g fat

    M5 5:30pm (2300c/198p/160f)
    9oz bro-collie, 6oz mushroom, 3pz chkn b, stir fry with 14g olive oil blend butter, 60g Colby jack cheese
    570 cals / 50g pro / 38g fat
    Last edited by Plateauplower; 04-13-2018 at 04:48 PM.
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  6. #7776
    Registered User Plateauplower's Avatar
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    Saturday 4/14/18
    184.8 lbs

    Woke up early weighed myself made coffe then got a few extra hours of sleep on the couch. Legs are sore today, I was planning to do cardio this morning but I think I’ll hold off for now. I logged about 20 miles this week just walking at lunch. I might get a session in later today if I get bored, it’s going to be rainy, windy and cold all weekend. Need to get to the store early and get some veg to make another 15 lbs or so of avocado oil Giardiniera, (then lots of chopping) that’s my staple fat source for adding to lean meats. Have a roast thawing that I’m going to cube up and crockpot. I love the stew meat cubes I’ve been finding on sale, it doesn’t get as dry as slow cooking and shredding it does. Ketone blood meter should be here today. Need to formulate a plan to get some baseline numbers with my current intake and then see if it needs optimized and if I feel even better if I am in the 1-1.5 range (might already be IDK). The real reason I got it was to optimize my carb intake post wo for CKD when I try that out later to see if it has a positive impact on high end strength.

    Might clean and organize the garage today too, kids archery stuff in the house needs to go out so it doesn’t look like a sporting goods store/amazon warehouse in here. Wife is going out with Girl Scout moms group tonight so it’ll just be the kiddos and I for the evening. Wish it was warm out and not raining and windy so we could do something fun outside.

    M1 10:15am
    3 eggs, 3oz ham
    350 cals / 33g pro / 22g fat

    M2 12:45pm (850c/78p/54f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    500c / 45g pro / 32g fat

    M3 4:00pm (1400c/130p/88f)
    9oz wild salmon (frozen seasoned), 9oz bro-collie
    550 cals / 52g pro / 34g fat

    4:45pm post meal BHB .2 mmol/L

    M4 6:15pm (2200c/188p/147f)
    6oz lean pork, 6oz mushrooms, 21g olive oil butter blend, pork rinds, 2.5oz Giardiniera
    800 cals / 58g pro / 59g fat

    xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

    Sunday 4/15/18
    186.2 lbs

    Big jump on the scale, likely heading for another drop. Weekly numbers are good, average weight for the week came out to 185.25lbs for a loss of 1.7 lbs from last weeks average weight of 186.9lbs. Average daily calories were about 2325 cals/day which indicates TDEE was around 3175 cals/day. The increase in TDEE from where I was ranging (2900-3000) is likely attributed the lunch walks I logged all week. Unfortunately the weather is going to suck for the foreseeable future so that won’t be an option for this week, and I’ll have another overtime early start Wed so I’ll miss that cardio session. I’ll just squeeze some in where I can doesn’t really matter in terms of fatloss since it’s easier to just lower my calories by a couple hundred.

    Ketone blood meter and stuff came yesterday. Measured my blood BHB level yesterday after my highest carb meal and it was .2 mmol/L and took another reading this morning after waking so somewhat fasted and it was .5 mmol/L (urine test just after was negative, that measures acetate) glucose was 74mg/dL. I might adjust some things in my intake to increase those (carbs are plenty low, could lower protein slightly and increase fats), not real sure yet. I’m hesitant to make changes when things are moving along well. I’ll probably do some reading and see if there is any advantage to BHB being a little higher (1- 3 range) is about optimum for “keto” I think....But just read some things that it varies. Some people are efficient users and don’t over produce ketones or use what they make well, and that reduces BHB levels to about where I am now...I’ll probably recheck after fasted cardio if I decide to do that today, should be much higher then.

    Probably get a morning cardio session in today since I won’t be getting much this week. Giardiniera is in a salt bath, that will get rinsed, seasonings, garlic, olives and oil added, macros tracked and refridgerated for a few days before containerizing it. Gonna be a good batch, lots of hot peppers and cauliflower. Great looking fresh veg.

    Cardio incline treadmill mix LISS / HIIT
    60 min / 4.3 mi / 705 cals

    Post cardio bloods
    BHB .9 mmol/L
    Glucose 84 mg/dL
    I was expecting a much higher BHB reading and thought there was supposed to be an inverse relationship here


    M1 8:30am
    3 eggs, 2 turkey sausages, 1 oz Mexican cheese
    550 cals / 37g pro / 31g fat

    M2 10:45am (1070c/68p/73f)
    6oz 85% grass fed beef burger, 2oz avocado oil Giardiniera
    520 cals / 31g pro / 42g fat

    M3 2:00pm (1670c/120p/113f)
    8oz fatty salmon, 6oz bro-collie, 14g olive oil blend butter
    600 cals / 52g pro / 40g fat

    M4 5:00pm (2275/152p/164f)
    4oz 85% organic GFB burger, 3oz avocado oil Giardiniera, pork rinds .75 oz pork rinds
    605 cals / 32g pro 51g fat

    5:15pm Post dinner bloods
    BHB .9 mmol/L
    Glucose 82 mg/dL

    Totals: 2275 cals / 152g pro / 164g fat

    Jeez I find it really difficult to run my protein this low, just out of habit. I was going to try to be a little lower, but I’ll work my way down to .8g/lb at the most, might even try dipping below that. After all if this is a keto log I should at least try to make it to optimum ketone levels just to evaluate. I don’t think it matters, I feel the effects just without the carbs so ketone levels are somewhat arbitrary to my goals unless there is a performance advantage. From what I’ve read though, ketone levels vary person to person and chasing a number in mmol/L is not really recommended as a stratagy for success. The diet itself has been very successful so far so either way I’m going to keep on cruising along.
    Last edited by Plateauplower; 04-16-2018 at 03:12 AM.
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Plateauplower View Post
    Heading that way, and I’m going to keep at it. The strength losses kind of suck, but they are not that bad for being down 30lbs, lb for lb I might be stronger not sure haven’t mathed it. I feel great though, better than I have in years. Wish I would have tried this keto experiment a long time ago. It works well for me for whatever reason. I’ll probably do some pics eventually. They never show up for me anymore since using imgur it’s just a square. I’m not where I want to be yet either but getting closer by the week.

    Tuesday 4/10/18
    185.6 lbs probably the low for the week.
    Amazing to think that you've dropped 30lbs! I look forward to seeing some progress pics soon Tim ... I started using Flickr for pics. Would be cool to see some pics at varying stages as the weight has dropped

    Originally Posted by Plateauplower View Post
    Okay session. I was a little pissed with my squat performance today. I’ll keep stubbornly working them with the goal of not losing ground. Lighted EZ curls today and used fat grips for variety. Just did two work sets of deads with what used to be my last warmup set . Oh well, strength is easy enough to get back for me. Just add more food. Was a little pressed for time due to an early meeting so had to get out of the gym and have a quick breakfast. Early start tomorrow and next Wed so I’ll miss early morning cardio but probably squeeze in some walking.
    I'd love to be maxing with your warm-up sets

    Originally Posted by Plateauplower View Post
    Thursday 4/12/18
    184.8 Lbs

    Great session today, felt really good, once I got going I didn't want to stop but eventually I had to or I would have been late for work . I lost a rep on my last set of bench, but I'm not concerned with it, I was doing all of the reps slow and with very strict form. Shoulder felt good, usually there is some popping and minor discomfort. Increased weight on pull-ups and dips and they both felt good. I would like to have them at the same weight so I'm not changing weights on my dip belt when super-setting those movements, I'll probably add weight to dips again next week. Finished off with a tri-set focusing on TUT and moving set to set without rest. That's a somewhat new "thing" to me and I like it. Kind of like some cardio at the end, but more fun and harder. The Hex Presses felt really good today too, really feeling those with mind muscle connection, will probably bump those a nickel next week.
    Almost sounds like a 'metcon' ... could turn you into a CrossFitter

    Originally Posted by Plateauplower View Post
    Saturday 4/14/18
    184.8 lbs

    Big jump on the scale, likely heading for another drop. Weekly numbers are good, average weight for the week came out to 185.25lbs for a loss of 1.7 lbs from last weeks average weight of 186.9lbs. Average daily calories were about 2325 cals/day which indicates TDEE was around 3175 cals/day. The increase in TDEE from where I was ranging (2900-3000) is likely attributed the lunch walks I logged all week. Unfortunately the weather is going to suck for the foreseeable future so that won’t be an option for this week, and I’ll have another overtime early start Wed so I’ll miss that cardio session. I’ll just squeeze some in where I can doesn’t really matter in terms of fatloss since it’s easier to just lower my calories by a couple hundred.

    Keto blood meter and stuff came yesterday. Measured my blood BHB level yesterday after my highest carb meal and it was .2 mmol/L and took another reading this morning after waking so somewhat fasted and they were .5 mmol/L. I might adjust some things in my intake to increase those (carbs are plenty low, could lower protein slightly and increase fats), not real sure yet. I’m hesitant to make changes when things are moving along well. I’ll probably do some reading and see if there is any advantage to BHB being a little higher (1-1.3 range IIRC) is about optimum for “keto” I think....
    Not surprised your legs were sore after the Friday session ... 12,500lbs of squats, 11,000lbs of RDLs and 20,000lbs of presses
    Interesting about the BHB levels ... I thought over 0.5 mol/l was the target but I suppose the thing to do is to record it and note how you feel each day and see if there's any correlation between the levels and strength/fatigue/well-being. You seem to be doing very well doing what you're doing so I wouldn't rush to change things
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Registered User Plateauplower's Avatar
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    Originally Posted by fittofattofit View Post
    Amazing to think that you've dropped 30lbs! I look forward to seeing some progress pics soon Tim ... I started using Flickr for pics. Would be cool to see some pics at varying stages as the weight has dropped

    Almost sounds like a 'metcon' ... could turn you into a CrossFitter

    Not surprised your legs were sore after the Friday session ... 12,500lbs of squats, 11,000lbs of RDLs and 20,000lbs of presses
    Interesting about the BHB levels ... I thought over 0.5 mol/l was the target but I suppose the thing to do is to record it and note how you feel each day and see if there's any correlation between the levels and strength/fatigue/well-being. You seem to be doing very well doing what you're doing so I wouldn't rush to change things
    I'll try posting some pics or at least a link to a month or so of progress, I'll see what I have on my pone. The end of session tri set is just kind of a fun way to get through some shoulder rehab accessories and an extra bit of volume for chest with some isolation. Yea that had my legs sore, mostly because I opted for more intensity the Friday before, volume always gets me sore. Over .5 mmol/L is good for dieting keto, some additional benefits allegedly exist in the 1-3 mmol/L range but I believe that is usually after a long fast and exercise and some people don't get that high, individual differences. I'm going to see where I end up running my protein a little lower just for "fun", if I experience any negatives in recovery, strength, energy, satiation etc I'll just go back to doing what I was..

    Be careful with those cable Rows you know you are getting it done when you snap the cable and do a backflip off the bench .

    Monday 4/16/18
    185.0 Lbs

    1 Month Progress pics
    193 to 188lbs March 8- March 30th
    https://imgur.com/gallery/tE1Nt



    Morning Bloods:

    3:30am fasted
    Glucose 70 mg/dL
    BHB .6 mmol/L

    7:15am post WO
    Glucose 72mg/dL
    BHB .8 mmol/L


    Good session today, focused on intensity and also got a lot of volume in with my fluff and stuff after the real work was done.

    5:05-6:25am / 80 Min / 45 sets

    BB Bench
    135x10
    185x5
    225x5
    245x4
    245x4
    245x4
    275x4 SS
    275x4 SS
    225x5

    SS With

    BB Rows
    135x10
    185x10
    235x6
    235x6
    235x6
    235x6
    -------------
    Lat Pulldowns (WG)
    160x10
    180x10
    200x10
    200x10
    200x9

    SS With

    Isolateral Landmine Shoulder Press (PWO)
    45x10
    55x10
    65x8
    65x8
    65x8
    ------------
    Dips
    BWx12
    BW+35 X 7
    BW+35 X 7
    BW+35 X 7
    BW+35 X 6

    SS With

    DB Lateral Raises
    15sX20
    15sX20
    15sX20
    ----------------
    Rear Delt Machine
    70x15
    85x12
    100x12
    100x10

    Tri Set With

    DB Flys
    45sX12
    50sX10
    50sX10
    50sX10

    Tri Set with

    Face Pulls
    35x15
    42.5x12
    50x10
    50x10
    --------------

    M1 7:30am
    3eggs, 3oz ham, 14g olive oil blend butter
    430 cals / 33g pro / 32g fat

    M2 10:30am (950c/64p/74f)
    6oz 85% grass fed beef burger, 2oz avocado oil Giardiniera
    520 cals / 31g pro / 42g fat

    M3 2:00pm (1400c/97p/106f)
    4.5oz spinach, 3oz lean pork loin, 2oz avocado oil Giardiniera, 1 oz blue cheese, 30ml vinaigrette
    450 cals / 33g pro / 32g fat

    M4 4:45pm (2050c/150p/150f)
    8oz fatty salmon, 6pz bro-collie, 3oz mushrooms, .5oz pork rinds couple bites of fresh Giardiniera when bottling (estimated)
    650 cals / 53g pro / 44g fat
    Last edited by Plateauplower; 04-16-2018 at 05:51 PM.
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    Originally Posted by Plateauplower View Post

    Be careful with those cable Rows you know you are getting it done when you snap the cable and do a backflip off the bench .
    This is actually something that is always in the back of my head. Particularly when I do cable curls in the squatting position. I have a 20" solid steel bar I use for them and I always fear the cable snapping and the bar hitting me directly in the face--knocking all my teeth out in the process.
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    There’s some pics! Looking good buddy, well on your way to the land of da shreds! Realize it’s a few weeks ago too so things must be looking better still at 184-85!! Things should really start popping in the 170’s!!
    ☻/
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    Originally Posted by ajdahlheimer View Post
    This is actually something that is always in the back of my head. Particularly when I do cable curls in the squatting position. I have a 20" solid steel bar I use for them and I always fear the cable snapping and the bar hitting me directly in the face--knocking all my teeth out in the process.
    Yea Andrew ^ had the cable snap on cable rows. I've never given it much thought before...That would suck, but then you could get a grill .

    Originally Posted by raynerd View Post
    There’s some pics! Looking good buddy, well on your way to the land of da shreds! Realize it’s a few weeks ago too so things must be looking better still at 184-85!! Things should really start popping in the 170’s!!
    It's still like winter here, so I'm okay with where I am currently but still have a ways to go. Should be good by summer if it ever comes. Guessing I'll be dipping into the 170s mid-late May. Hard to get progress pics, usually in a rush to get to work and usually people in the locker-room drying their balls with the hand dryer and nobody wants that in the background of their progress pics .

    Tuesday 4/17/18
    184.0 Lbs (maybe tomorrow 183.0?)

    Morning Bloods:
    3:45am .8 mmol/L BHB / 92 glucose

    Post WO
    7:00am .1 mmol/L (don't think I had enough blood, only strip I had with couldn't re-test / 74 glucose

    Evening immediately after dinner
    Keto pee stick showed moderate ketosis (acetate) so I decided to poke myself and see the BHB number.
    5:15pm .6 mmol/L

    Looks like I can maintain reasonable ketosis at .8g/lb protein. Much over that gluceogensis seems to start creating enough glucose to bring them down....I’m not sure what’s better for muscle retention or performance yet. I haven’t noticed anything in terms of feeling with higher ketones, but I haven’t seen a blood test over 1 yet either. I just feel better without carbs I guess, IDK.


    5:05-6:20am / 75 Min / 36 sets

    Put the work in today, didn't do a lot of heavy volume, but did enough, I was hoping to do a little better on DLs by not killing myself with squats. Deads felt okay, but not thrilled with the loads I'm moving for reps. But I'll just continue doing what I can see what shakes out. My strength loss percentages are not exceeding my weight loss percentages so that's something I guess...I think keto has some disadvantages in terms of high end strength, certainly wouldn't be a good choice for ME if I were trying for absolute intensity. Overall though today was decent, punched the clock. Busy morning, but have a meeting mid morning so might be able to get some lunchtime cardio in at the gym since the weather sucks and I have an early start at work tomorrow.

    Squats
    135x5
    225x5
    315x5
    335x5
    355x3
    365x1 (had at least 1 more)

    SS With

    Fat Grip EZ Curls
    70x10
    80x10
    90x10
    90x10
    90x10
    -------------
    Deadlift
    135x5
    225x5
    315x5
    405x5
    425x4
    455x2
    315x10

    SS With

    DB Hammer Curls
    35sX10
    40sX10
    45sX8
    45sX8
    50sX6
    -------------
    Leg Extensions
    150x12
    170x10
    190x10
    190x9
    190x8

    Tri set with

    Leg Curls
    95x12
    115x10
    125x10
    125x10
    125x8

    Tri Set with

    Decline Situps
    BWx25
    BWx20
    BWx20
    ------------------------
    M1 7:00am
    3eggs, 3oz ham, 14g olive oil blend butter
    430 cals / 33g pro / 32g fat

    * Cardio Incline treadmill 60 min/ 4.15 mi / 725 cals (lol)

    M2 11:30am on the go (855c/66p/62f)
    Shake - 60g hemp hearts, 15g whey, 15g organic powdered greens, 4g matcha green tea
    425 cals / 33g pro / 30g fat

    M3 1:45pm (1415c/97p/109f)
    6oz 85% grass fed beef burger, 2.5oz avocado oil Giardiniera
    560 cals / 31g pro / 47g fat

    M4 5:00pm (2075c/151f/152f)
    9.5oz marinated wild salmon , 9oz bro-collie, 14g olive oil blend butter
    660 cals / 54g pro / 42g fat

    M5 7:30pm (2300c/163p/170f)
    Some pork rinds with Giardiniera and cheddar
    225c/12p/ 18f

    Totals: 2300c/163g pro / 170g fat
    Last edited by Plateauplower; 04-18-2018 at 01:36 AM.
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    Originally Posted by Plateauplower View Post
    Yea Andrew ^ had the cable snap on cable rows. I've never given it much thought before...That would suck, but then you could get a grill .
    Ironically, the last guy who called me Andrew has false-teeth now. j/k. But call me AJ.
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    Originally Posted by ajdahlheimer View Post
    Ironically, the last guy who called me Andrew has false-teeth now. j/k. But call me AJ.
    Was talking about Andrew (Fit2fat2fit) the Aussie He had cable snap while doing rows the other day. But yea AJ is easier than ajdahlheimer I don't even know how to say that
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    Originally Posted by Plateauplower View Post
    Was talking about Andrew (Fit2fat2fit) the Aussie He had cable snap while doing rows the other day. But yea AJ is easier than ajdahlheimer I don't even know how to say that
    It's German. Doll-Hime-ER.
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    Originally Posted by ajdahlheimer View Post
    It's German. Doll-Hime-ER.
    Andrew Doll hammer..Got it

    Wednesday 4/18/18
    183.0 lbs (silly scale )

    Early start at work to catch up with the late night crew means I’ll miss my morning cardio. Would have liked more sleep, some stupid random cat decided to wander around my house last night several times, hours apart, triggering Arlo notifications . I thought I had them adjusted perfectly to avoid the heat signature of rabbits etc. Pretty hungry this morning...

    Bloods
    3:00am BHB .5 mmol/L and Glucose 72
    3:00 pm BHB 1.0mmol/L and Glucose 84



    M1 3-?
    Coffee with Stevia, 7g coconut oil, 14g olive oil blend butter yum
    150 cals / 0g pro / 16g fat

    M2 6:45am (575c/33p/47f)
    3eggs, 3oz ham, 1oz Giardiniera
    425 cals / 33g pro / 31g fat

    *Cardio LISS/HIIT (got it in )
    55 Min / 4.25 mi / 675 Cals


    M3 10:45am (1075c/67p/86f)
    6oz (raw weight) 90% burger, 2.5oz avocado oil Giardiniera
    500 cals / 34g pro / 39g fat

    M4 1:45pm (1525c/100p/118f)
    4.5oz spinach, 3oz lean pork loin, 2oz avocado oil Giardiniera, 1 oz blue cheese, 30ml vinaigrette
    450 cals / 33g pro / 32g fat

    M5 5:15pm (2175c/160p/154f)
    6oz chkn b, 10oz olive oil roasted cauliflower
    650 cals / 60g pro / 36g fat
    * awesome dinner, went full chef mode and pounded out thin cut chkn breasts with meat mallet, used a recipe to make an awesome oven roasted cauliflower with olive oil, garlic and balsamic vinegar and an additional side of cheese tortellini for the wife and kids. Lots of olive oil in that meal...I Love that cauliflower. That will be a regular thing even though it took awhile to make.
    Last edited by Plateauplower; 04-18-2018 at 04:35 PM.
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    Thursday 4/19/18
    184.4 (False high, might have lost 5lbs after some coffee averages will always work out though)

    Bloods
    3:30am 1.1 mmol/L BHB and Glucose 78 (PR )


    5:05- 6:25am / 80 Min 42 sets

    Good session, made some progress on some things broke even from last week on others but all at a lighter bodyweight, so I'll take it. Felt pretty good in terms of energy, almost gained my 6th rep back on my last set of DB bench but just couldn't get all the way to the top.

    Supposed to start finally warming up today! Looking forward to nice weather and actually spending some more time outdoors with the kiddos. I ordered another bow like I got the kids just so we could match , I have a high end Mathews bow I hunt with, but figured I wouldn't mind having a spare and they had one in warehouse deals so I grabbed it. They are so easily adjustable I figure if they bring a friend or something out to my hunting and fishing property we will have an extra to teach them how to shoot without changing the kids draw lengths/weights.

    DB Bench
    65sX10
    80sX10
    90sX8
    100sX7
    100sX6
    100sX5

    SS With

    DB Rows
    80sX10
    100sX12
    100sX12
    100sX12
    100sX12
    ---------------
    Pull-ups (various grips)
    BW+45 X 7
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6
    BW+45 X 7 (6+1 RP)
    BW+45 X 6

    SS With

    Dips
    BW15
    BW+35 X 8
    BW+35 X 8
    BW+35 X 8
    BW+35 X 8
    ------------------
    DB Shrugs
    100sX15
    100sX15
    100sX15
    100sX10 (Pause/Squeeze at top)

    SS With

    EZ Skull Crushers
    80x10
    90x10
    100x8
    100x8
    -----------------
    Rear Delt Machine
    70x15
    85x12
    100x10
    100x8

    Tri Set with

    DB Hex Press
    45sX12
    50sX10
    50sX10
    50sX10

    Tri Set with

    Cable Rows
    160x10
    180x9
    180x9
    180x9
    ----------------
    M1 7:00am
    3eggs, 3oz ham, 14g olive oil blend butter
    430 cals / 33g pro / 32g fat

    M2 9:45am (930c/67p/70f)
    6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera (new Batch 95c/10f per oz)
    500 cals / 34g pro / 38g fat

    * Cardio Lunch walk 4.3 mi / 400 cals (Pacer Ap)
    Bloods hit 2.2 BHB reading after walk. Superpowers commence .

    M4 1:45pm (1375c/100p/102f)
    4.5oz spinach, 3oz lean pork loin, 1 oz blue cheese, 1.5 oz avocado oil Giardiniera, 30ml vinaigrette
    445 cals / 33g pro / 32g fat

    M5 5:00pm (1900c/155p/131f)
    8oz Tilapia with 15ml garlic olive oil, 9oz bro-collie with 14g olive oil blend butter
    525 cals / 55g pro / 29g fat

    M5+ 6:30pm (2050c/160p/145f)
    Few pork rinds with Giardiniera
    150 cals / 5p / 14g fat

    Totals: 2050 cals / 160g pro / 145g fat
    Last edited by Plateauplower; 04-19-2018 at 05:31 PM.
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    Friday 4/20/18
    182.4 lbs PR

    I figured I’d see a nice drop today after yesterday’s scale jump. Looks like I’m on track for about a 1.5lb loss for the week. Took the day off today, weather is going to be nice and I’ll be working most of the day tomorrow at the lakes so today I’ll try to get some things done and spend some time with my son. Planning a trip to Walmart before the gym. Hate that place but I need to change the oil in my 4Runner and that’s the cheapest place for Mobile1 synthetic. A 4am trip should make it a little more bearable. Also need to stop by the Aldi as I saw a big pile of fresh salmon with a sell by date of 4/21 so that should be 1/2 off today might need some more cauliflower to roast and bro-collie.

    5:05 - 6:25 / 75 min / 33 sets

    Decent session opted for intensity over 3x8 was hoping to triple 385 but 365 was it today. Hit the safety on my second rep and that made the set a little harder. Still don’t think 385x3 would have been there. Oh well, looking veiny.

    Squats
    135x8
    225x8
    315x5
    365x3
    315x5
    315x5
    315x5

    SS with

    HS preacher curls PWO.
    70x10
    90x10
    100x8
    100x8
    100x8
    ————————
    RDLs
    135x10
    225x5
    275x8
    315x6
    335x5
    335x5

    SS with

    Leg press PWO
    360x10
    450x10
    540x10
    630x8
    630x8
    630x8
    ———————-
    Alt DB curls
    35sX10
    40sX10
    45sX8
    45sX8
    40sX8

    SS with

    Kneeling cable crunches
    50x15
    65x20
    72.5x15
    80x10
    ————————-

    M1 7:00am
    3 eggs, 3oz ham, 14g olive oil blend butter
    430 cals / 33g pro /32g fat

    M2 10:00am (1000c/70p/75f)
    6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera (new Batch 95c/10f per oz) some prok rinds earlier
    570 cals / 37g pro / 43g fat

    M3 2:30pm (1400c/106p/100f)
    3oz spinach, 4oz chkn b, 1.5oz Giardiniera balsamic vin vinegar, almond slivers
    400 cals / 36g pro / 25 g fat

    M4 5:15pm (1950c/157p/133f)
    8oz tilapia, 8oz roasted cauliflower, 14ml olive oil, 14g butter
    550 cals / 51g pro / 33g fat

    M5 7-10pm (2800c/170p/170f)
    Had a fire on patio - 2 cocktails, some in-shell peanuts, too many untracked pork-rinds.
    850 cals / 13p (more but incomplete) / 37g fat estimated

    ————————

    Saturday 4/21/18
    182.4 lbs

    Heading out to work at the lake property with a couple co-owners today. Should be a lot of activity cutting trees, fixing roads etc. Got a ton of fresh salmon marked down 50% off. I had to freeze a lot of it but will still be great. Bought all of it, I think it was around 20 lbs saved about $90 getting it at $4.50 per lb for seasoned skin on fillets in sealed individual 1.5lb range fillets. Also grabbed a 8lb package of 90/10 ground beef marked down to $2.39 per lb and made some 6oz burgers and froze the rest, and some marked down pork.

    M1 10:45am
    5oz beef roast, 2oz Giardiniera
    550 cals / 45g pro / 35f

    M2 2:45pm (1000c/92p/60f)
    5oz chkn b, 8oz roasted cauliflower
    450 cals / 47g pro / 25g fat

    M3 5:15pm (1700c/152p/108f)
    8oz Salmon, 9oz bro-collie with 14g olive oil butter & 1oz blue cheese
    700 cals / 60g pro / 48g fat

    M4 6:45pm (1950c/160p/130f)
    Pork rinds & Giardiniera
    250 cals / 8g pro / 22g fat
    Last edited by Plateauplower; 04-21-2018 at 05:49 PM.
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    Nice PR 170s are really close!!
    365 255 480 in April! ...2019
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    182! Slow down buddy, I don’t start until the end of the month
    Great job Tim, still hitting some very solid numbers as well for such a large drop!
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Plateauplower View Post
    I'll try posting some pics or at least a link to a month or so of progress, I'll see what I have on my pone. The end of session tri set is just kind of a fun way to get through some shoulder rehab accessories and an extra bit of volume for chest with some isolation. Yea that had my legs sore, mostly because I opted for more intensity the Friday before, volume always gets me sore. Over .5 mmol/L is good for dieting keto, some additional benefits allegedly exist in the 1-3 mmol/L range but I believe that is usually after a long fast and exercise and some people don't get that high, individual differences. I'm going to see where I end up running my protein a little lower just for "fun", if I experience any negatives in recovery, strength, energy, satiation etc I'll just go back to doing what I was..

    Monday 4/16/18
    185.0 Lbs

    1 Month Progress pics
    193 to 188lbs March 8- March 30th
    https://imgur.com/gallery/tE1Nt
    Looks like BHB has been in the target zone .5 and over the whole time and the weight is still dripping off. When you drop the protein will you drop the cals as well or replace with more fats?

    You can see the difference in the sharpness of the abs with the 5lbs drop and you must be sporting a cut 6-pack now that you're down a further 5lbs!
    You looked great at 188 anyway btw ... really dense muscularity Tim!

    Originally Posted by Plateauplower View Post
    Be careful with those cable Rows you know you are getting it done when you snap the cable and do a backflip off the bench : p.
    I was very lucky my head just missed the upright on a weighted pull-up machine behind me. Would have made a great 'fail' gif though


    Originally Posted by Plateauplower View Post
    Tuesday 4/17/18
    184.0 Lbs (maybe tomorrow 183.0?)
    Looks like I can maintain reasonable ketosis at .8g/lb protein. Much over that gluceogensis seems to start creating enough glucose to bring them down....I’m not sure what’s better for muscle retention or performance yet. I haven’t noticed anything in terms of feeling with higher ketones, but I haven’t seen a blood test over 1 yet either. I just feel better without carbs I guess, IDK. [/b]

    5:05-6:20am / 75 Min / 36 sets

    Put the work in today, didn't do a lot of heavy volume, but did enough, I was hoping to do a little better on DLs by not killing myself with squats. Deads felt okay, but not thrilled with the loads I'm moving for reps. But I'll just continue doing what I can see what shakes out. My strength loss percentages are not exceeding my weight loss percentages so that's something I guess...I think keto has some disadvantages in terms of high end strength, certainly wouldn't be a good choice for ME if I were trying for absolute intensity. Overall though today was decent, punched the clock. Busy morning, but have a meeting mid morning so might be able to get some lunchtime cardio in at the gym since the weather sucks and I have an early start at work tomorrow.
    Still did 6,500lbs of squats and 11,000lbs of deads so overall volume is there and top-end strength is only down a peg. I suspect the key to a good diet is one that you find easy to stick to so, from that POV you're having no trouble with keto. And the strength rebound when you lean bulk is going to be awesome


    Originally Posted by Plateauplower View Post
    Thursday 4/19/18
    184.4 (False high, might have lost 5lbs after some coffee averages will always work out though)

    Good session, made some progress on some things broke even from last week on others but all at a lighter bodyweight, so I'll take it. Felt pretty good in terms of energy, almost gained my 6th rep back on my last set of DB bench but just couldn't get all the way to the top.

    Supposed to start finally warming up today! Looking forward to nice weather and actually spending some more time outdoors with the kiddos. I ordered another bow like I got the kids just so we could match , I have a high end Mathews bow I hunt with, but figured I wouldn't mind having a spare and they had one in warehouse deals so I grabbed it. They are so easily adjustable I figure if they bring a friend or something out to my hunting and fishing property we will have an extra to teach them how to shoot without changing the kids draw lengths/weights.
    Strong work on the DB benching and I'm very jealous omg those weighted pull-ups and dips!
    As for weather ... we've had a long Indian Summer here in Aus with our winter approaching and balmy days in the high 80s F

    Originally Posted by Plateauplower View Post
    Friday 4/20/18
    182.4 lbs PR

    Decent session opted for intensity over 3x8 was hoping to triple 385 but 365 was it today. Hit the safety on my second rep and that made the set a little harder. Still don’t think 385x3 would have been there. Oh well, looking veiny.
    Killer PR TIM
    Great couple of days ....182, solid 6 pack, veins on show, squatting 365 for a triple and filled the freezer full of salmon
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Registered User Plateauplower's Avatar
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    Originally Posted by mirroroferised View Post
    Nice PR : ) 170s are really close!!
    Looks like about 2-3 weeks and I should be in there.

    Originally Posted by raynerd View Post
    182! Slow down buddy, I don’t start until the end of the month : p
    Great job Tim, still hitting some very solid numbers as well for such a large drop!
    I’ve got a good head start on you this summer, you probably won’t be able to catch me until early May . Numbers are not terrible considering the rate and amount of loss so far.

    Originally Posted by fittofattofit View Post
    Looks like BHB has been in the target zone .5 and over the whole time and the weight is still dripping off. When you drop the protein will you drop the cals as well or replace with more fats?
    I’m pretty much over 1 mmol/L BHB all the time now after dropping protein down to around 150-160 and adding a few more grams of fat. Don’t want or need to lower cals any at this point as loss rate is at the upper limits of what I want to see.

    Originally Posted by fittofattofit View Post
    You can see the difference in the sharpness of the abs with the 5lbs drop and you must be sporting a cut 6-pack now that you're down a further 5lbs!
    You looked great at 188 anyway btw ... really dense muscularity Tim!
    Yea 5lbs is making a bigger difference as I get leaner. Still have a little ways to go before shredded but on my way.

    Originally Posted by fittofattofit View Post
    I was very lucky my head just missed the upright on a weighted pull-up machine behind me. Would have made a great 'fail' gif though
    Yea that would have been bad, between stairs and cable machines next time you come to the US I’m gonna give you a helmet .

    Originally Posted by fittofattofit View Post
    Still did 6,500lbs of squats and 11,000lbs of deads so overall volume is there and top-end strength is only down a peg. I suspect the key to a good diet is one that you find easy to stick to so, from that POV you're having no trouble with keto. And the strength rebound when you lean bulk is going to be awesome : D
    For sure, dietary compliance is absolutely a major part of success. If your not able to maintain a deficit nothing is going to work. This makes it easier for me because I’m not starving all the time and I have more energy and feel better overall. Hopefully strength will rebound quickly. It will be a VERY lean bulk/Low surplus when I’m done. I have no desire to add much fat back on. What I gain in muscle mass is pretty low now, although I should be able to add back whatever I have lost in this extended diet pretty quickly.

    Originally Posted by fittofattofit View Post
    Strong work on the DB benching and I'm very jealous on those weighted pull-ups and dips!
    As for weather ... we've had a long Indian Summer here in Aus with our winter approaching and balmy days in the high 80s F

    Killer PR TIM
    Great couple of days ....182, solid 6 pack, veins on show, squatting 365 for a triple and filled the freezer full of salmon
    Sounds great, it’s just starting to warm up here. The salmon was awesome. Kids didn’t like it as much as plain salmon since it’s southwest seasoned but I love it. Had some for dinner last night and will be hav8ng leftovers the next day or two. Will save some money I was spending $40 per week on salmon that will now be $20 or less since the kids will probably not want it as often as I will be eating it.

    ———————————————

    Sunday 4/22/18
    183.0

    Just calculated the weekly numbers and they look great. Ended the week at an average weight of 183.5 lbs for a loss of 1.75 lbs from last weeks average weight of 185.25. Average daily intake was 2225 cals/day indicating my TDEE was about 3100 cals/day. Still moving along at a nice rapid and steady clip.

    Worked in duck blinds most of the day yesterday. We built two new ones after tearing out and burning two old ones. I shot my new bow and it shot really well, probably as good as my high end Mathews. Also loaded up my truck with firewood for some fires on the patio. It’s going to be really nice today and we will likely spend the day outdoors. Maybe start with the dog park, the kids want to shoot their bows, I’m goung to get bikes ready and maybe take my daughters training wheels off and try teaching her how to ride without. Woke up early but was able to grab a few extra hours which is nice.

    M1 7:30am
    3 eggs, 6 bacon strips
    450 cals / 33g pro / 36g fat

    M2 11:30am (1050c/84p/75f)
    8oz salmon, 6oz bro-collie with 14g olive oil blend butter
    600 cals / 51g pro / 39g fat

    M3 2:30pm (1550c/118p/113f)
    6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera (new Batch 95c/10f per oz)
    500 cals / 34g pro / 38g fat

    M4 5:30pm (2200c/160p/155f)
    8oz fattier pork (not sure of cut, light marbled chunks 90% lean, said for slow cook tacos and burritos, really good and spicy with Cajun and hot peppers slow roasted in there), 10oz roasted Cajun cauliflower
    650 cals / 52g pro /42g fat

    Very active day. Dog park, archery, hand split 1/2 cord of wood, went to a park, fixed bikes up and helped my daughter up and down the sidewalk without training wheels (she’s not there yet ) cooked etc...no nap for me today.
    Last edited by Plateauplower; 04-23-2018 at 06:19 AM.
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    Monday 4/23/18
    183.0 Lbs

    5:05-6:25am / 80 Min / 45 Sets

    Made some minor changes today, stuck with 225 for work sets on bench instead of 245 and got some extra lbs moved for reps overall..Subbed T-bar Landmine Rows for regular BB rows, but still hit some TUT BB Rows at the end. Great energy this morning, felt really good.

    BB Bench
    135x10
    185x10
    225x6
    225x6
    225x6
    225x5
    275x3 SS
    275x3 SS

    SS WIth

    T-Bar LM Rows (PWO)
    90x10
    135x10
    160x8
    180x6
    180x6
    180x6
    180x6
    --------------
    Landmine Shoulder press (PWO)
    45x10
    55x10
    65x8
    65x8
    65x8


    SS WIth

    Lat Pulldowns (WG)
    160x10
    180x10
    200x10
    200x9
    200x9
    ------------
    Dips
    BWx12
    BW+35x7
    BW+35X6
    BW+35x7
    BW+35x6

    SS With

    DB Laterals
    15sX20
    15sX20
    15sX20
    -------------
    Rear Delt Mach
    70x15
    85x12
    85x12
    85x12

    Tri Set with

    BB Rows TUT
    135x10
    185x7
    185x6
    135x10

    Tri set with

    DB Flys TUT
    45sX12
    50sX10
    50sX10
    50sX10
    -------------------
    M1 7:00am
    3 eggs, 3oz ham, 14g olive oil blend butter
    430 cals / 33g pro /32g fat

    *8:30am BHB 1.1 mmol/L / Glucose 87

    M2 9:30am (930c/67p/70f)
    6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
    500 cals / 34g pro / 38g fat

    * 4.4 Mile lunch walk 440 cals (Pacer ap)
    * 12:45pm BHB 1.2 mmol/L/ Glucose 100 (just after walk)

    M3 1:30 (1450c/110p/103f)
    4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
    520 cals / 43g pro / 33f

    M4 5:00pm (2200c/176p/150f)
    12oz Salmon, 8oz bro-collie then some pork rinds (150)
    750 cals / 66g pro / 47g fat
    Last edited by Plateauplower; 04-23-2018 at 06:01 PM.
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    Tuesday 4/24/18
    181.8 Lbs (and apparently it shows... )

    Two days in a row now I've got multiple comments like "you used to be really muscular and big", "your wasting away to nothing" etc, Guess when everyone looks the same in the gym year round seeing people make physical changes requires some fukin commentary, but yea carrying more body fat makes one look bigger in clothes...Oh well, IDGAF pretty easy to bulk if I decide I don't like being lean, and I know as soon as I fill back out I'll look MUCH bigger than as flat as I am now. Gotta keep the small feelz at bay and stay the course....

    Other than stupid comments its was an okay session. Weights felt a little heavy, but I worked hard and that's pretty much the name of the game right now. Guess I could count everything as a PR at this bodyweight . Swapped EZ bar for barbell on curls, 355x3 was a grinder, second set felt lighter but opted for a double as my confidence wasn't very high after the first set. Deads were okay, only went to 425 today. Everything else was fluff and enjoyable. Might need to make yet another hole in my lifting belt. My waist is getting small.

    5:05-6:20am / 75 Min / 34 sets

    Vid 405x5 cause puny and weak


    Squats
    135x5
    225x5
    315x5
    335x5
    355x3
    355x2
    315x5

    SS With

    Fat grip BB Curls
    85x10
    85x10
    85x10
    85x10
    85x10
    85x10
    -------------
    Deadlift
    135x5
    225x5
    315x5
    405x5 Vid
    425x3
    405x5

    SS With

    DB Hammer Curls
    35sX10
    40sX10
    45sX8
    45sX8
    ----------------
    Leg Extensions
    150x10
    170x10
    190x10
    190x10

    Tri Set with

    Leg Curls
    85x10
    110x10
    125x10
    125x10

    Tri Set with

    Decline Sit-ups
    BWx25
    BWx25
    BWx25
    ---------------
    M1 7:00
    3 eggs, 2 turkey sausages
    340 cals / 31g pro / 23g fat

    *8:00am
    BHB 1.2 mmol/L & Glucose 67

    M2 9:30am (840c/65p/61f)
    6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
    500 cals / 34g pro / 38g fat

    M3 12:15pm (1325c/100p/94f)
    4.5oz pork shoulder roast, 8oz roasted cauliflower
    485 cals / 35g pro / 33g fat

    M4 5:15pm (2200c/168p/157f)
    10oz salmon, 6oz mushrooms 14g olive oil blend garlic butter / + 3pm pork rinds and Giardiniera snack
    875 cals / 68g pro / 63g fat

    Didn’t get my lunch walk in today, but was walking around with a few consultants for about 4 hrs /3.2 miles. Probably hit cardio in the morning.

    ---------------------------------------------
    Wednesday 4/25/18
    181.6 Lbs

    Did some cardio this morning and some cable crunches, worked up a good sweat and got the heart rate way up with some incline 10-12mph HIIT intervals, good times.

    Cardio mix LISS/HIIT Incline treadmill
    60 Min / 4.9 mi / 750 cals
    Kneeling Cable crunches 4x20

    *6:45am Post WO BHB .6 / Glucose 104

    M1 7:00
    3 eggs, 2 turkey sausages
    340 cals / 31g pro / 23g fat

    M2 9:30am (840c/65p/61f)
    6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
    500 cals / 34g pro / 38g fat

    * Lunch walk 45 mi / 3.5 mi (too much chair time today)

    *12:45pm BHB 1.6 / Glucose 92

    1:00pm (1350c/108p/94f)
    4.5oz spinach salad, 4oz chkn B, 2oz Giardiniera, 30 ml vinaigrette, 1oz blue cheese
    510 cals / 43g pro / 33g fat

    5:00pm (2100c/163p/146f)
    8oz salmon, 9oz bro-collie with 14g olive oil blend butter
    750 cals / 55g pro / 52g fat
    Last edited by Plateauplower; 04-25-2018 at 06:25 PM.
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  24. #7794
    Hiding otter mode raynerd's Avatar
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    Ha u have achieved the “DYEL anymore” comment status, take it as a compliment right now because when the shirt comes off in the summer people’s jaws are gonna drop
    I get this every single year lol. People always gotta comment. It’s frustrating though because in reality you are working 2x as hard:
    1: to keep your strength up requires huge efforts most days
    2: in the kitchen

    Great job on everything Tim! 170’s real soon and some excellent lifts!
    ☻/
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  25. #7795
    Registered User ajdahlheimer's Avatar
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    Raynerd and Plateaupower--I believe the expression in Pro Wrestling is "The big guys draws the $".

    j/k
    Epic Beard Man crew

    My Journal: https://forum.bodybuilding.com/showthread.php?t=164109201&page=61
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  26. #7796
    Registered User Plateauplower's Avatar
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    Originally Posted by raynerd View Post
    Ha u have achieved the “DYEL anymore” comment status, take it as a compliment right now because when the shirt comes off in the summer people’s jaws are gonna drop : D
    I get this every single year lol. People always gotta comment. It’s frustrating though because in reality you are working 2x as hard:
    1: to keep your strength up requires huge efforts most days
    2: in the kitchen

    Great job on everything Tim! 170’s real soon and some excellent lifts!
    Ya, I'm sure I've lost some muscle but that's going to happen on an extended diet. I know I can always gain it back, I don't make much actual real progress seemingly anymore so just gaining back whatever I lose will be like a new goal . I got asked today when my competition was so that was nice...Bout two years out . Work had a little health fair thing yesterday, I went for the chair massage but had to do one of the health assessments to get that so I did their "Body Composition Analysis" LOL, aka BMI. The good news is I'm no longer obese, just overweight with a BMI of 28 . Waist measurement was 32.5" at navel, and the lady told me even though I'm "overweight" its okay because I'm very lean. Using the Navy chart that puts me just under 12% BF which is about what I was guessing...Few more months.

    Originally Posted by ajdahlheimer View Post
    Raynerd and Plateaupower--I believe the expression in Pro Wrestling is "The big guys draws the $".

    : D j/k
    But this is bodybuilding.com not wrestlemania.org the shredded otter-mode-rs draw the stares at the pool. Winter time is for bloat-mode Plus sometimes its fun to just go back to DYEL status

    Thursday 4/26/18
    181.8 Lbs

    Woke up stupid early cause dog busted through the bedroom door and decided laying on my legs>couch . Energy started off low this morning, but once I got going it was good. Gained a rep back on my last set of bench (ugly but it went) added weight to dips to match Pull-ups, added weight to hex presses. Everything was decent and I hammered out some big volume.

    DB Bench
    65sX10
    80sX10
    90sX8
    100sX7
    100sX6
    100sX6

    SS With

    DB Rows
    80sX10
    100sX12
    100sX12
    100sX12
    100sX12
    ---------------
    Pull-ups
    BW+45 X 7
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6

    SS With

    Dips
    BWx12
    BW+45 X 7
    BW+45 X 7
    BW+45 X 7
    BW+45 X 7
    BW+45 X 6
    -----------------
    DB Shrugs
    100sX15
    100sX15
    100sX15
    100sX15

    SS With

    EZ Skull Crushers
    80x10
    90x10
    100x7
    100x8
    ----------------
    TUT Tri set

    Rear Delt Mach
    70x15
    85x10
    85x10
    85x10

    Tri Set With

    DB Hex Press
    45sX10
    50sX10
    55sX8
    55sX7

    Tri Set with

    Cable Rows
    160x10
    180x10
    180x9
    180x8
    ---------------

    M1 7:00am
    3 eggs, 3 turkey sausages
    405 cals / 37g pro / 27g fat

    M2 9:30am (905c/71p/65f)
    6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
    500 cals / 34g pro / 38g fat

    * Lunch Walk 4 miles / 400 cals

    M3 1:00pm (1400c/104p/101f)
    4.5oz pork shoulder roast, 4.5oz spinach with 1oz Giardiniera & 30ml vinaigrette (+20 cals couple pork rinds)
    495 cals / 33g pro / 36g fat

    * 2:00pm bloods
    BHB 1.6 mmol/L / Glucose 89

    M4 5:00pm (2200c/179p/148f)
    12oz fatty salmon /9oz bro-collie
    800 cals / 75g pro / 47g fat
    Last edited by Plateauplower; 04-26-2018 at 04:31 PM.
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  27. #7797
    Registered User Plateauplower's Avatar
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    Friday 4/27/18
    182.4 Lbs (interestingly or not, I weighed the same last Friday. So if I were weighing 1X per week on Friday, it would appear I lost zero weight, wheras the averages it appears I will be around 1.2 Lbs)

    Not a great day in the gym today, only did 7 of my 8 reps on my last set of squats, had the 8th but just racked it. Decided after that to make it a semi de-load day. Just did some conventional deads and tried BB lunges. Lunges should be renamed "awkwards" because I felt very tippy . They did hit my legs pretty hard. Deads just went up to easy set of 365 and called it good enough. I might get some mountain biking in tomorrow if it doesn't rain too much tonight. Never thrilled about not sticking to my "plan" but I just wanted to change things up today, my head wasn't in it.

    5:05-6:10am / 65 Min / 27 sets

    Squats
    135x8
    225x8
    315x8
    315x8
    315x7

    SS With

    HS Praecher Curl (PWO)
    70x10
    90x10
    100x8
    100x8
    100x8
    -----------
    Deads
    135x5
    225x5
    315x5
    365x5

    SS With

    BB Lunges
    135x5
    135x8
    135x8
    135x8
    --------------
    Alt DB Curls
    35sX10
    40sX10
    45sX8
    45sX8

    SS With

    Kneeling Cable Crunches
    65x15
    72.5x15
    72.5x15
    ----------------------

    M1 7:00
    3 eggs, 3oz ham
    340 cals / 33g pro / 22g fat

    M2 10:00am (840c/67p/60f)
    6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
    500 cals / 34g pro / 38g fat

    M3 2:15pm (1440c/118p/99f)
    8oz salmon, 250g roasted cauliflower
    600 cals / 51g pro / 39g fat

    M4 5:45pm (2025c/153p/145f)
    4oz chkn tenderloin, heavy cream sauce, mushrooms sautéed in olive oil blend butter
    585 cals / 35g pro / 46g fat

    M5 8:30pm (2200c/178p/151f)
    Whey brownie
    175 cals/ 25g pro / 6g fat
    Last edited by Plateauplower; 04-28-2018 at 04:14 AM.
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  28. #7798
    Registered User Payton1221's Avatar
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    Originally Posted by Plateauplower View Post
    I might get some mountain biking in tomorrow if it doesn't rain too much tonight.
    Repped for possible mountain biking

    Biking is a great way to get an extra calorie burn, and I really enjoy it too. I've logged 262 miles this year, so my goal of 1,000 is definitely obtainable with no ride ever being longer than 10 miles
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  29. #7799
    Registered User Plateauplower's Avatar
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    Originally Posted by Payton1221 View Post
    Repped for possible mountain biking

    Biking is a great way to get an extra calorie burn, and I really enjoy it too. I've logged 262 miles this year, so my goal of 1,000 is definitely obtainable with no ride ever being longer than 10 miles
    Yea its been awhile for me. I used to be a maniac, I'll probably go a little easy for the first few. 6-8 miles of steep curvy single track will probably do me in until I get my bike legs back.
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  30. #7800
    Registered User Plateauplower's Avatar
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    Saturday 4/28/18
    181.2 lbs

    Not sure what the plan is today. Left work a few hours early yesterday and got my knuckle busting car maintenance done before the rain came. The hood latch on my 4Runner requires a prayer and slamming it closed a million times to get it to latch. Luckily I don’t need to open it often .

    I’d like to get some mountain biking in this weekend but my ass is sore to the touch and I can barely sit on the couch, bike seat would be rough. Legs are kinda sore too. Guess the lunges are effective for my booty gainz goals of 2018. Might actually keep those in and see if I can work them up kinda heavy. It’s going to be cold and breezy today and nicer tomorrow so if I do get out for a bike ride it will be mid day today or tomorrow.i think I’m going to continue to run my protein a little higher for the next couple weeks and see what that does to ketone levels and training/recovery, weight loss etc, probably around 1g/lb. ketone levels have been pretty steady at 1-1.5 with it around .8. I’d just prefer more and I have a nice variety of meats cooked .

    Scored more discounted meat and fish....freezers are absolutely packed. I’ve got a problem... Also bought two chocolate moose pies and a pizza all half off . It’s like the less I can eat the more food I buy then live vicariously through my wife and kids watching them eat pizza and dessert.

    M1 7:15
    3 eggs over 4oz turkey sausage crumbles
    430 cals / 44g pro / 29g fat

    M2 10:15am (930c/78p/67f)
    6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
    500 cals / 34g pro / 38g fat

    M3 1:15pm (1530/129p/116f)
    8oz salmon, 250g roasted cauliflower
    600 cals / 51g pro / 39g fat

    M4 5:30pm (2150c/178p/155f)
    8oz tilapia, 2oz Giardiniera, 6oz bro-collie, pork rinds
    620 cals / 49g pro /39g fat
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