Workingthedream's Keto log with pics

[KaylaElizabeth]

thanks! on track thus far with goals

Good to hear, even better to see

[workingthedream]

Good to hear, even better to see

Lol, just cant wait for this cut to be over....

Macros for yesterday 8 Jul 2014
kcal: 1975
fat: 143
protein: 137
carbs: 17

Workout
Chest
Bench Press 2x12 @45kg; 1x12 @65kg; 2x8 @70kg
incline flies 3x2 @16kg

Tris
Dips 3x8 @BW

[xJellyBirdx]

Subbing in fashionably late

weight loss semi stalled this week which was almost expected as i ate at 2,103kcal per day which was about 300 over where i had been eating the past few weeks.

I know your deficit has already been brought up, I just want to point out that a week like the above certainly can be a very helpful thing. I thought weekend surpluses would be enough, but turns out, weeks might be better. Just food for thought, avoid the problems I had if you can.

[workingthedream]

Subbing in fashionably late



I know your deficit has already been brought up, I just want to point out that a week like the above certainly can be a very helpful thing. I thought weekend surpluses would be enough, but turns out, weeks might be better. Just food for thought, avoid the problems I had if you can.

haha never too late, welcome :-). Yes have been consideing that. in the past was eating 1800. thinking of upping it to 1900-2000 just to have some wiggle room in case the weight stalls. also about to increase training intensity.

[workingthedream]

Yesterday 9 July 2014

Macros
kcals: 1,862
Fat: 121
Protein: 143
Carbs: 18

Workout
weights
Military press: 1x12@25kg; 1x12@30kg; 3X8@35kg
Side raises: 3x10@12.5kg
facepulls: 3x8@48kg
squats: 1x12@35kg; 1x10@55kg; 1x8@65; 3x5@75kg

Gym buddy finally finished his exams, so we are going to start BLSS whilst maintaining a cut. will spend this next week or so trying to get the exercise forms right and work out our 5RM's before we start increasing the weights. Excited to be trying out something new

[workingthedream]

Yesterday 10 July 2014

Macros
kcals: 1,946
fat: 135g
protein: 133g
carbs: 22g
water: 12 glasses

Workout

We started prepping for the BLSS (Babylover's [modified] starting strength) workout today, testing exercises and testing weights.

Program as follows

Workout A
Compulsory
Squats W/U, 3x5
Bench W/U, 3x5
Bbell Rows W/U, 3x5
Chinup 1 set stop before failure
Pull up 1 set stop before failure
Hammer pull up 1 set to failure

Optional
Bicep Work 3x8
Rear Delt work 3x8

Workout B
Compulsory
Front Squats W/U, 3x5
Military Press W/U, 3x5
Deadlift W/U, 3x5

Optional
Dips 3xfailure
Tricep Work 3x8

Notes from workout:
1) might have to switch bbell rows to cable rows as my gym buddy is getting back spasms from a prior slip disk
2) my squat SUCKS! tried upping the weight to 95kg to push a 5RM, for some reason couldnt get thighs parallel to the floor. Not sure if its fear. Have the safety bars in, and not really fussed about the embarrassment of failing (apparently it exists). So dunno what it is. I might just fail on purpose get it out of my system and move on. Form might be an issue as well. Youtubed a few vis, as my left knee buckles in a little but on the ascent might be weak glute or im not fully pushing off heals. Will try again tomorrow.

[Arminus83]

Yesterday 10 July 2014
1) might have to switch bbell rows to cable rows as my gym buddy is getting back spasms from a prior slip disk

That's what I do, either the cable rows or the machine rows. I prefer those over the barbell ones, since it is much safer if you aren't experienced at getting posture and all that absolutely perfect while doing them.

[workingthedream]

That's what I do, either the cable rows or the machine rows. I prefer those over the barbell ones, since it is much safer if you aren't experienced at getting posture and all that absolutely perfect while doing them.

yea, could def feel the added pressure of bbell rows on lower back. with the linear progression of the BLSS program, increased risk of tweaking it as the weight goes up

[KaylaElizabeth]

yea, could def feel the added pressure of bbell rows on lower back. with the linear progression of the BLSS program, increased risk of tweaking it as the weight goes up

You should try dumbbell or pendlay.

[workingthedream]

You should try dumbbell or pendlay.

Unfortunately I have the hamstring flexibility of a 60 year old... not even joking. physiotherapist staid that :-S

no chance the back could even get close to horizontal lol

[TypeNirvash]

You can do T-Bar rows as the fact that you're laying down might take some stress away from your back, and the movement remains somewhat similar.

[workingthedream]

You can do T-Bar rows as the fact that you're laying down might take some stress away from your back, and the movement remains somewhat similar.

ahh yea, was thinking about these. old gym had this machine, new one doesn't even have a back extension....

should be alright. will stick with the standard bbell row. might have been a one off with the new exercise for him

[workingthedream]

Yesterday 10 July 14

Blood Ketones: 1.6

Macros
Fat: 123
Protein: 139
Carbs: 29
Water: 12 cups

Exercise
Rest

[workingthedream]

Yesterday 11 July 14

Blood Ketones: 0.4 mmol :-(

Macros
Calories: 1777kcal
Fat: 111
Protein: 131
Carbs: 26
Water: 11 cups

Workout
Workout B of BLSS
Front Squats W/U; 3x5
Military Press W/U; 3x5
Deadlift W/U; 2x5

Notes: Still testing weights and form. Don't have the upper flexibility for front squats, so will need to get some lifting straps to assist.

[xJellyBirdx]

Notes: Still testing weights and form. Don't have the upper flexibility for front squats, so will need to get some lifting straps to assist.

Practice, practice, practice. It is the best way to becoming familiar with the workout.

[workingthedream]

Practice, practice, practice. It is the best way to becoming familiar with the workout.

Yes, definitely have identified form weaknesses in a few exercises. Need to get that sorted before doing any sort of linear progression with weights.

Saturday 12 July 14
Macros
calories: 1705
fat: 112
protein: 127
carbs: 16
water: 9

Workout
Nothing scheduled today, but decided to head to the gym out of boredom
Bench Press: 3x5
Seated Cable row 3x5
Arnold Press: 3x8
Bicep Curl: 3x8
abs/cardio

Sunday 13 July 14
Macros
calories: 1751
fat: 113
protein: 133
carbs: 21
water: 9

Workout
As my gym buddy wasn't a fan of barbell rows we decided to switch it into a pendlay. But instead of customizing an effective routine BLSS, we thought it prudent to test out another respected routine with pendlays already incorporated being "Fierce 5". Initially fierce 5 was the program which i was saving for a bulking routine, but being that my friend was keen to remove bbell row, we are testing Fierce 5 out this week.

Fierce 5 Workout A
Squat: W/U 3x5
Bench: W/U 3x5
Pendlay Row: W/U 3x5
Face Pulls: 3x8
calf extention/tricep pulldown: (superset) 3x15/ 3x10

Notes: Form was fine for all exercises besides for Squats. bar tilts forward of mid foot on last few reps as my back leans forward. So the motion is almost circular and not directly up and down. My glutes are disgustingly weak...

[workingthedream]

Keto Starting Weight: 95.3kg/210lbs

Last Week: 86.7kg/190.7lbs
This Week: 86.1kg/ 189.4lbs
Loss: 0.6kg/1.34lbs

Last weeks daily calorie intake: 2,103kcal (daily average)
This weeks daily calorie intake: 1,831kcal (daily average)

As stated last week have brought calories down to 1,831kcal average this week (was aiming for 1800-1900) after the one week of eating closer to maintenance to reduce the chance of a plateau. Weight loss has increased to 0.6kg/1.34lbs which is within the 1lb - 1.5lb ballpark. As such i'll continue eating 1,800-1,900 to hopefully maintain similar weight loss.

Have changed the workout routine significantly with additional compound lifts. Not sure if it effects water retention, but calorie output in the weight room has increased, whilst cardio has decreased. Hopefully even each other out.

[workingthedream]

Monday 14 July 2014
Macros
calories: 1773
fat: 113
protein: 136
carbs: 25
water: 14

Workout
Fierce 5 "workout B"
front squat: W/U; 3x5
incline bench W/U; 3x5
Romanian Deadlift W/U; 3x5
Pull ups 1x8
Chin ups 1x8
Hammer grip chins 1x8
abs/bis (s/s) ab work + ezbar

Tuesday 15/7/14
Macros
calories: 1768
fat: 112
protein: 141
carbs: 30
water: 12

workout
Nil

Notes
went to see transformers with my g/f at night, saw previews of hercules and instantly felt like heading to the gym.
went gym this morning (which ill log tomorrow) but sitting at my desk, ive tweeked something in my neck and sprained it... hoping it goes away during the day

[workingthedream]

Wednesday 16/7/14
Macros
calories: 2091
fat: 132
protein: 145
carbs: 38
water: 12

workout
Fierce 5 workout B

Front squats: w/u; 3x5x65kg
Incline Bench: w/u; 1x5x55kg; 2x5x60kg
Romanian Deadlift: w/u; 3x5x65kg
Lat pulldown:w/u; 3x5x77kg
Ez Bar: w/u; 3x8x30kg
ab work: Miscellaneous ~ 10min


Notes
-Still working on forms for a projected start mid to late august.
-did not include weight of bar on ezbar curl as im not sure what they weigh.

[xJellyBirdx]

ez bars should be 25 lbs

[TypeNirvash]

Wednesday 16/7/14

-Still working on forms for a projected start mid to late august.
-did not include weight of bar on ezbar curl as im not sure what they weigh.

You should put a quick form check video up here on any of the lifts that you feel uncomfortable with!

[workingthedream]

ez bars should be 25 lbs

hmm feels a lil lighter than that, but your probs right... this one is probs only 4feet in length if it makes a difference

You should put a quick form check video up here on any of the lifts that you feel uncomfortable with!

yes, good idea. Ill get one taken this weekend. would be great to have the opinion of seasoned veterens...

on a side note i ended up adding you on PSN last weekend. let me know if it didnt come through :-)

[KaylaElizabeth]

Looking good so far!

[workingthedream]

17 July 14

Macros
calories: 1688
fat: 102
protein: 147
carbs: 33
water: 12 cups


Workout

1 hour cardio (treadmill). about 10-15 minutes of jogging mixed in with some medium speed walking and walking on at elevation.

[workingthedream]

Went in to the gym on the weekend to try and record some compound lifts for you guys to check form and instead managed to tweak my lower back on the first rep of the second warmup set on squats.... ohh the irony...

Must not have been concentrating, and the lower back gave way on the decline... Worse today (monday) than yesterday... Looks like i'll be out of action for a week or so... at best its going to be light walking on the treadmill...

Saturday 19 July 2014
Macros:
calories: 2,619 - had a birthday party to attend. treated today as the eat at maintenance day of the month
fats: 131
proteins: 98
carbs: 271

workout:
tweaked back before the first work set :-(


Sunday 20 July 2014
macros
calories: 2,110
fat: 128
protein: 130
carbs: 41

workout
Nil

spend most if the day at a friends house who is about to start Keto as well.

So to assist in his preparation, we planned to do the cooking for a week. Instead, we probably have enough for a fortnight.

2kg/4.4lbs of Spiced Chicken burgers and 4kg/8.8lbs of marinated lamb.

that equated to 9 burger patties (227kcal) and 23 lamb pieces (195kcal) each after we had our fill for dinner.








My half of the spoils

[workingthedream]

weekly weigh in

Starting weight on Keto: 96.2kg/ 213.4lbs (5 May 2014)

Last weeks weight: 86.1kg/189.4lbs (12 July 2014)
This weeks weight: 85.5kg/188.1lbs (19 July 2014)
Difference: 0.6kg / 1.3lbs

[KaylaElizabeth]

weekly weigh in

Starting weight on Keto: 96.2kg/ 213.4lbs (5 May 2014)

Last weeks weight: 86.1kg/189.4lbs (12 July 2014)
This weeks weight: 85.5kg/188.1lbs (19 July 2014)
Difference: 0.6kg / 1.3lbs

Send some of that good stuff my way! Also, nice progress- as usual.

[workingthedream]

Send some of that good stuff my way! Also, nice progress- as usual.

thanks,:-) weight loss has halved from previously but at least its the right direction. it would go bad if i were to post it.. might need to make ur way down to Melbourne hehe.

Monday 22 July 14
Macros
kcal: 1909
fat: 134
protein: 148
carb: 19
water: 12 cups

macros a little high on protein, but there was roast pork belly for dinner with crackling, and couldn't help but get seconds, and ultimately thirds...

workout
my lower back is still injured (its actually pulling my torso left, so look a lil hunchbacked) did some cardio today, just walking on the treadmill for an hour/ hour and a half

[xJellyBirdx]

my lower back is still injured (its actually pulling my torso left, so look a lil hunchbacked)

I feel your pain, bro, been battling issues myself. Be careful and make sure you take care of that. Some yoga stretches and a chiro visit couldn't hurt.

[workingthedream]

I feel your pain, bro, been battling issues myself. Be careful and make sure you take care of that. Some yoga stretches and a chiro visit couldn't hurt.

Yea its brutal, not so much the pain, just hate falling behind on the program... Did some bodyweight squats yesterday at the gym, then some very light weight with the bar and some weights at about 50% of my 5 rep max to see how it held up. felt a niggle but otherwise ok. so will give it a couple more days for fear of continually injuring it before its fully recovered.

22/7/14

Macros
calories: 2097kcal
fats: 140
proteins: 147
carbs: 33
water: 14 cups

workout
2 sessions of cardio 1.5hours total (light walking/light jog)
light squats 5 sets total @10 reps