Cutting on Keto 9th Jan - 3rd Apr

**RubberGuard** · 02-09-2009, 10:08 AM

Cardio

1 hour treadmill, 3.5 mph @ 6.5 incline. 588 kcals.

Weights

BB flat bench 20kg/20 60kg/10 80kg/10 90kg/10 100kg/4 80kg/5 60kg/5

Incline DB Press 24kg/15 30kg/9 32kg/8 34kg/10 (wierd!)

Decline smith machine press 60kg/10 70kg/6/5

Cable crossovers 20kg/10 25kg/10 30kg/7/5

Overhead DB tricep ext (single arm) 10kg/10 12kg/10 14kg/5

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

Overhead rope ext + single arm cable ext superset 50kg/10 + 20kg/10 50kg/8 + 20kg/8 50kg/8 + 15kg/8

Volume was the order of the day! Felt pretty good, no doubt due to glycogen replenishment. Lifts are still way down as calorie deficit just doesn't suit my ego!

**thesilent1** · 02-09-2009, 02:21 PM

Originally Posted by RubberGuard

LOL, Michelin quality eating is pretty damn clean. Everything down to the wholemeal bread is made in house so absolutely no added preservatives.

Here's how it went:-

Wild crab and sea bass tortellini (was meant to be ravioli but they'd run out)

Whole roast poussin served on mushroom risotto

Ice cream and sorbet selection

Also had 3 small rolls, 4 glasses of water, 3 pieces of in house made chocolates, 1 Amaretto Sour, 1 Tom Collins...

We both thoroughly enjoyed our meal and we're both straight back to Keto living.

I think I need to change my under wear! LOL That just sounds heavenly; can't wait till Saturday for my carb up/Valentine's.

**RubberGuard** · 02-10-2009, 09:52 AM

My carb up finished at around midnight on sunday and by 9 pm on monday I was back in Ketosis. I'd gained 3lbs after the carb load and lost 2 lbs today, will update my weight tomorrow.

First time I did Keto, it took around 2 days to be in Ketosis following a carb up. Maybe the fortnightly carb loads leave my body strongly fat adapted and therefore return to this state quicker?

Anyways, i'm very happy with my progress, still learning what works for me and i'm getting a pretty good idea now.

Weights

Cable Crunches 50kg/50/50/50

Hanging Knee Raises 15/15/15

Cardio

45 mins treadmill, 3.5 mph @ 6.5 incline / 15 mins HIIT (4 mins 6.25 mph, 1 min 9 mph x 3)

Cardio felt superb today, feeling very fit! Heavy back session tomorrow, looking forward to it.

**thesilent1** · 02-10-2009, 12:37 PM

sounds good mate! Nice to hear you got back to keto quickly.

**j-ronde** · 02-10-2009, 03:05 PM

I just started doing my keto diet and I'm about to take up some jiu-jitsu. Do you find you have low energy while training?

**thesilent1** · 02-10-2009, 03:33 PM

Originally Posted by j-ronde

I just started doing my keto diet and I'm about to take up some jiu-jitsu. Do you find you have low energy while training?

This guy; low energy?!?!?!??! You seen his shrug routine?!?!?!?!? LOL

He snow boards for 6hrs!!!!!!!!!!! damn freak! LOL

But to answer your question; your body simply replaces carbs with fat for energy so you should be fine.

**RubberGuard** · 02-10-2009, 04:15 PM

What kind of jiu jitsu? Brazilian, No Gi?

My cardio is fine, in fact it's getting better, it's just my muscle stamina that suffers when sparring. When it starts to burn, then I really know what it feels like to be glycogen depleted!

**j-ronde** · 02-11-2009, 07:03 AM

Yeah, I'm starting BJJ (w/ Gi) in a week or so. I'll prob lean up fairly fast incorporating BJJ to my routine. Hopefully I have the energy to spar and what not.

**RubberGuard** · 02-11-2009, 08:35 AM

Originally Posted by j-ronde

Yeah, I'm starting BJJ (w/ Gi) in a week or so. I'll prob lean up fairly fast incorporating BJJ to my routine. Hopefully I have the energy to spar and what not.

I love BJJ, it's so much fun. I concentrate on no gi, for mma.

**RubberGuard** · 02-11-2009, 08:56 AM

Dropped another lb on the scales this morning which brings me to my lightest since starting this cut. 190lbs, 14lbs dropped in 33 days with 2 carb loads.
Thursday will be the start of my 5th week (time flies!) hopefully will be where I want to be in another 7 weeks, if not i'll keep it going no problem.

Cardio

60 mins treadmill, 3.5 mph @ 6.6 incline, 580 kcals. Started Heroes season 2 today

Weights

Wide grip pull ups (never done these before

) 5/4/4

Bent over BB rows 20kg/20 60kg/10 80kg/10 90kg/10 100kg/7

Seated wide grip machine row 35kg/15 42kg/10 56kg/10 70kg/8/5

Close grip lat pulldown 42kg/10 49kg/10 56kg/10 63kg/8/5

Incline DB rows 24kg/15 28kg/10/10/8

Alternating DB curls 10kg/10 14kg/10 16kg/10

EZ Bar 21's 20kg/1 set 22.5kg/2 sets

High pulley cable curls + single arm DB concentration curl superset
(Left arm only) 15kg/8 + 10kg/6 15kg/7 + 10kg/5 15kg/6 + 10kg/4

Volume was again the number one priority as I feel this is how my body best responds. Felt weak as hell on the weights, can't win them all I guess. Snowboarding session planned for tomorrow, no girlfriend, so it will be intense.

**RubberGuard** · 02-12-2009, 11:01 AM

Originally Posted by thesilent1

This guy; low energy?!?!?!??! You seen his shrug routine?!?!?!?!? LOL

He snow boards for 6hrs!!!!!!!!!!! damn freak! LOL

But to answer your question; your body simply replaces carbs with fat for energy so you should be fine.

PMSL, never saw that comment dude!

I'm not worthy of your Keto Mutant Freak club!

**jecristragedy** · 02-12-2009, 11:23 AM

your carb up just totally put a damper on mine

i was excited for subway. wild crab and sea bass tortellini and mushroom risotto?!?!?

stfu!

i need to switch my carb ups to weekends, so that i can talk my mom into going out for dinner.
she isnt home on thursdays so i end up just eating the last of her carb scraps in the house.

**RubberGuard** · 02-12-2009, 11:34 AM

Stepped on the scales this morning and I'm down to 189lbs. Getting kinda apprehensive as i'm fearing the end will result in too much muscle loss.

I'm going to carry on regardless, gaining muscle mass has never been a problem for me. I already have my clean bulk diet and strength training program in place, looking forward to it. One step at a time though...

Cardio

Snowboarding for 3 hours at a moderate level.

3 hours was a poor session, we were held up at the snow gates for 2.5 hours whilst snowploughs worked to clear the mountain road. On arrival it was apparent visibility was gonna be poor so I consciously toned it down, last thing I wanted was an injury due to poor conditions and bad mountain management!

Back to the grind tomorrow, shoulders and traps, will do legs on Saturday.

**RubberGuard** · 02-12-2009, 11:46 AM

Originally Posted by jecristragedy

your carb up just totally put a damper on mine

i was excited for subway. wild crab and sea bass tortellini and mushroom risotto?!?!?

stfu!

i need to switch my carb ups to weekends, so that i can talk my mom into going out for dinner.
she isnt home on thursdays so i end up just eating the last of her carb scraps in the house.

Lol, fine dining was only for an early Valentines day. Believe me it could have been a lot worse/better which ever way you look at it.

It's my best friends stag weekend next week, we're definitely gonna hit Subway at some point. Footlong Italian BMT on wheat, toasted, lettuce, tomato, cucumber, loads of red onion and sweet onion dressing!

**jecristragedy** · 02-12-2009, 11:58 AM

mmmm, yeh subway DOES sound good again

**thesilent1** · 02-12-2009, 02:09 PM

Originally Posted by RubberGuard

Stepped on the scales this morning and I'm down to 189lbs. Getting kinda apprehensive as i'm fearing the end will result in too much muscle loss.

I'm going to carry on regardless, gaining muscle mass has never been a problem for me. I already have my clean bulk diet and strength training program in place, looking forward to it. One step at a time though...

Cardio

Snowboarding for 3 hours at a moderate level.

3 hours was a poor session, we were held up at the snow gates for 2.5 hours whilst snowploughs worked to clear the mountain road. On arrival it was apparent visibility was gonna be poor so I consciously toned it down, last thing I wanted was an injury due to poor conditions and bad mountain management!

Back to the grind tomorrow, shoulders and traps, will do legs on Saturday.

I hate you!!!! LOL Nice one mate; what I would not give to see 189 on the scales!!!!

**RubberGuard** · 02-13-2009, 09:32 AM

Cardio

1 hour treadmill, 3.5 mph @ 6.5 incline

Weights

Seated DB shoulder press 8kg/30 18kg/15 30kg/10 32kg/10 34kg/2 (FAIL!

)

Standing DB front raises 12kg/20 14kg/20 16kg/20

Seated machine press + seated machine side raises superset 30kg/10 + 30kg/10 35kg/10 + 35kg/10 40kg/9 + 40kg/8

Seated bent over DB rear delt ext 12kg/10 16kg/10/9

Machine rear delt/trap ext 35kg/10 42kg/10 49kg/10 56kg/8

BB Shrugs 60kg/20 140kg/10 180kg/10 225kg/4 (PB! Hi Silent1

) 180kg/8

DB Shrugs 55kg/10/10/10

I ran over time so couldn't fit in my BB rear shrugs

. Grip felt awesome today, could've easily picked up a lot more than 225kg (495 lbs).

Thats 5 straight weeks of pretty much the same weights program so time to switch things up. Will do chest & biceps, back & triceps as of next week.

**thesilent1** · 02-14-2009, 07:26 AM

Originally Posted by RubberGuard

Cardio

1 hour treadmill, 3.5 mph @ 6.5 incline

Weights

Seated DB shoulder press 8kg/30 18kg/15 30kg/10 32kg/10 34kg/2 (FAIL!

)

Standing DB front raises 12kg/20 14kg/20 16kg/20

Seated machine press + seated machine side raises superset 30kg/10 + 30kg/10 35kg/10 + 35kg/10 40kg/9 + 40kg/8

Seated bent over DB rear delt ext 12kg/10 16kg/10/9

Machine rear delt/trap ext 35kg/10 42kg/10 49kg/10 56kg/8

BB Shrugs 60kg/20 140kg/10 180kg/10 225kg/4 (PB! Hi Silent1

) 180kg/8

DB Shrugs 55kg/10/10/10

I ran over time so couldn't fit in my BB rear shrugs

. Grip felt awesome today, could've easily picked up a lot more than 225kg (495 lbs).

Thats 5 straight weeks of pretty much the same weights program so time to switch things up. Will do chest & biceps, back & triceps as of next week.

Mate, I will never catch up if you keep raising the bar like this!!!! LOL

Nice one mate. Very soon your nick name will be "head & shoulders" as no neck from the huge traps!!!

**RubberGuard** · 02-14-2009, 08:45 AM

Originally Posted by thesilent1

Mate, I will never catch up if you keep raising the bar like this!!!! LOL

Nice one mate. Very soon your nick name will be "head & shoulders" as no neck from the huge traps!!!

PMSL, thanks dude, you've given me a complex about it now

**RubberGuard** · 02-14-2009, 09:29 AM

Today's weight is 188 lbs, dropping everyday now

Apart from that, starting to look a bit more respectable in the mirror, a bit flat but a lot less fat!

Might post some pics in another 4 weeks time, the start pic makes me cringe!

Cardio

45 mns treadmill, 3.5 mph @ 6.5 incline. 490 kcals.

Weights

Machine leg ext 42kg/15 56kg/15 70kg/10 84kg/10 96kg/10 112kg/10

BB squat 20kg/20 60kg/15 80kg/10 100kg/10 120kg/10

Smith machine front squat 50kg/10 60kg/10 70kg/10 80kg/10

Walking DB lunges 12kg DB's 20 steps per set, 2 sets

Machine lying leg curl 35kg/15 45kg/10 50kg/10/9

Machine seated leg curl 35kg/12 49kg/12 70kg/9/9

Machine calve raise 106kg/15 115kg/15 124kg/10 133kg/10

Took it very easy with the squats today, didn't want a repeat episode of last weeks sciatic scare! Awesome training, absolutely loved am and pm sessions. Day off tomorrow, well deserved.

**thesilent1** · 02-14-2009, 11:20 AM

I definitely want to see the pics!!! (no homo of course) with those stats and lifts I am expecting to see some tom platz legs!!! lol

Solid session there mate; I should hopefully be squatting like you soon (when I grow up!) lol

**RubberGuard** · 02-14-2009, 12:28 PM

Haha, Tom Platz?! Yeah my current legs are not even equal to his forearms in his prime!

Unfortunately I used to do a lot of running, competitive 10k's and half marathons. While my legs are still reasonably strong, muscle mass is pathetic and laughable.

**RubberGuard** · 02-15-2009, 03:34 AM

Scales reading 187 today, almost at the halfway mark, 38 days in and another 44 days to go. Total loss so far is 17lbs.

Today is a rest and recover day.

**wytchdoctur** · 02-15-2009, 07:17 AM

Originally Posted by thesilent1

I definitely want to see the pics!!! (no homo of course) with those stats and lifts I am expecting to see some tom platz legs!!! lol

Solid session there mate; I should hopefully be squatting like you soon (when I grow up!) lol

Solid!

Please tell me you have progress pics?

**RubberGuard** · 02-15-2009, 07:23 AM

Yes I have monthly progress pics, might post them up after another month or when i'm finished my cut.

**thesilent1** · 02-16-2009, 03:51 AM

"pictures, pictures, pictures!!!!" LOL

187!!!!!!!! Woohoooooooooooo

**RubberGuard** · 02-16-2009, 12:19 PM

OUCH! My legs are absolutely wrecked! Serves me right for neglecting to train them, stupidly "saving" them for MMA sessions.

Cardio

1 hour treadmill, mainly walking 3.5 mph @ 6.5 incline but with about 15 mins running thrown in. 600 kcals

Weights

Incline DB press 12kg/20 16kg/15 30kg/10 34kg/10 38kg/6

BB bench press 60kg/10 70kg/10 80kg/10 90kg/5

Decline smith machine press 50kg/10 60kg/10 70kg/8

Cable crossovers 20kg/10 25kg/10/10 30kg/8

Was late in starting today so eventually ran out of time, hence only training chest. Strength is coming back on which is a real relief. Diet is a doddle and training is fun, should look decent come June for the beach wedding.

**RubberGuard** · 02-17-2009, 04:51 AM

Cardio

1 hour treadmill, kept an eye on heart rate today, tried to maintain 123bpm. 530kcals.

**thesilent1** · 02-18-2009, 02:59 AM

glad to see things are ticking along nicely mate; keep it up. Your log keeps motivating me! lol

**RubberGuard** · 02-18-2009, 04:40 AM

Originally Posted by thesilent1

glad to see things are ticking along nicely mate; keep it up. Your log keeps motivating me! lol

You being serious? Lol, i'm under pressure to provide some decent progress pics here!

I'm gonna do some deadliftng this afternoon, first time this year. Will update training later.

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