Keto de DMacked

[DMacked]

allright, first day of keto just went down and I have to say, it was a little tougher to find food than I thought it was, but that was mostly because I had to buy everything at walmart where I work and nothing was planned out. Im going to try and plan my meals out ahead of time to avoid stressing over what im going to be eating and trying to find good foods.

I feel like I had too many carbs today (5%). I think this is partly because of my protein having 9 net grams of carbs per scoop, and I had two scoops today.

My maintenance intake is 2430, so I was aiming for 2900 since I want to try keto bulking out. I really want to have some peanut butter that I bought (smuckers all natural) but it has 4 net carbs per serving and I'm already at 5% for the day.

anyway, I would post my public log on Fitday.com if I knew how, but macros are as follows until I figure it out.

Calories Eaten Today
grams cals %total
Total: 2942
Fat: 218 1960 68%
Sat: 99 888 31%
Poly: 10 89 3%
Mono: 31 281 10%
Carbs: 52 153 5%
Fiber: 14 0 0%
Protein: 196 782 27%

[vtwizzie]

just gettin in early, good luck will follow along

and btw what protein u using that has 9g net/per?

[DMacked]

I'm using Optimum Nitrocore 24. It has 8 net carbs (not 9 as I stated earlier), 24g protein, and 5g fat. Still a lot of carbs though considering I had two today again. I will post my nutrition and workout for July 28th later cuz I'm going to bed. Overall day two left me with a more positive outlook than day one.

EDIT: guess I'll stay up a little longer and post it.

[DMacked]

Still dont know how to post my fitday.com stuff, so copy and pasting the macros again.

EDIT: heres my Fitday public log. http://www.fitday.com/WebFit/PublicJ...?Owner=DMacked

Calories Eaten Today
grams cals %total
Total: 3025
Fat: 217 1957 67%
Sat: 76 680 23%
Poly: 30 269 9%
Mono: 44 396 14%
Carbs: 53 144 5%
Fiber: 17 0 0%
Protein: 207 829 28%

Workout as follows. I'm trying to build workout programs so I leave myself notes. +/- mean I feel I could have done more/less weight that set. I also put notes in parenthesis sometimes. I made up some of the names for the ab stuff so its goofy but I'm trying to be descriptive while concise. Also my notation means POUNDSxREPS. Anything that uses separate weighting for each arm, I list the weight in one arm (dumbbells, dual cable machine).

My current plan (could easily change I have no concrete workout system because I am currently building all my routines) is to go 4 days on and two days off. I'll be carbing up on the 2nd day off so carb up every 6 days.
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CHEST

45 degree Smith machine inclined bench
95x15
110x12+
125x9- (wanted 10)
120x6- (wanted 10)
115x8-
I felt weak today, especially during the first half of the workout. Hopefully after a few weeks on this diet I will have more energy. I fatigued easily today as you will see. (which I dont know how long I can do this, because I move into college the 25th of August)

Flat bench dumbbell press
35x12
40x12-
40x10- (wanted 12)

Incline dumbbell flys
20x12
25x11-(wanted 12)
20x12

Cable crossover
30x15+
25x15

Straight arm dumbbell pullover
20x12+
25x12+
30x12+
40x5 to test higher weight. I think I'm going to drop this exercise as I dont think it will doing much for chest even at higher weights.

Pushups to failure... x5!! Man my pecs must have been dead.

ABS

Crunch bench 0x20+ (more reps)

Oblique twist machine 125x15

Weighted situp/unweighted situp superset (meaning I drop the weight halfway through) 10x20 and 0x12

Weighted crunched oblique twist with lateral floor taps 10x25

Crunch bench 0x30+

Oblique twist machine 125x15

Weighted situp/unweighted situp supeset 10x11+ and 0x8+

Weighted crunched oblique twist with lateral floor taps 10x26 (use better form)
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Well there you have it. Day two of nutrition and first workout on the new diet. Weight amounts were below what I thought I would be doing, but I think I got good pumps regardless. Feel free to question and comment.

[vtwizzie]

Solid workout, as well as diet! You can make your fitday public and simply post a link to it, should be pretty easy to figure out

[DMacked]

Total: 3482 cal
Fat: 257g 2316 68%
Carbs: 30g 121 4% (total carbs 46 from 16g fiber)
Protein: 244g 974 29%
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BICEPS
Reverse grip EZ bar curl/Dumbbell hammer curl/EZ bar curl tri set
40x8 20x8 40x8
40x8 20x8 40x8 (all forced w/ some back sway)
40x8 20x6 (wanted 8) 40x8
Diet is really sucking up my energy. I did 5 sets of this last week starting with 50 lbs on the reverse curls. Could be that I switched from no-xplode and Nitrix, to White Flood and Green Mag

TRICEPS
Lying triceps extension
30x10 30x10
I didn't like this exercise, switched to skull crushers.

Skull crushers
40x10 40x10

Smith machine close grip flat bench
95x10 95x10

Assisted dips
-110x8 -110x8

V-bar cable puahdown
50x10+ 60x10+ 80x10

FOREARMS
Behind back barbell wrist curl
75x11
Behind back EZ bar wrist curl
70x17
I felt wasted with absolutley no energy or concentration. I'll add forearms to tomorrows workout because nothing useful will happen today
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I'm considering a carb cycle diet instead of CDK because I feel that for me to have workouts where I want them to be, I'm going to need carbs more often than just once every 6 days. The carb cycle would allow me to have my carbs taken in at key times and hopefully not gain fat from it because they will be going towards building muscle.

[vtwizzie]

I'm considering a carb cycle diet instead of CDK because I feel that for me to have workouts where I want them to be, I'm going to need carbs more often than just once every 6 days. The carb cycle would allow me to have my carbs taken in at key times and hopefully not gain fat from it because they will be going towards building muscle.

Look at a TKD. Works for many for the purpose you mentioned