RpplesonFrmiSea Palumbo Diet log

[AndrewCa]

Hey thanks for the support man! Yeah it is a bit discouraging to see my weight so low but the results so...well...not ripped? I'm definitely crazy lean, but I'm just not certain I have enough muscle mass to support the structure I'm looking to have right now. I'm going to look around a bit, keep up with the diet as strict as ever, and see what I find in the next few days, maybe start building the bulk diet to pass the time ^_^.

I'm not calling it in just yet though

Post up some before and after picture bro...I'm on the same boat as you... very lean but not ripped imo

[RpplesonFrmiSea]

Diet went well, although I caved and had a crystal light despite my ambitions to avoid them until ketosis. At this point I think I'm there, I have a metallic taste in my mouth, very parched all the time, I have a good amount of energy and I hit the wall yesterday so I think it's safe to say im there. I just can't confirm it with ketostix cuz I'm drinking 2.0-2.5 gallons of water/day.

Anyway, did the shoulders in the gym, went and played a whole lot of ITG (it's like DDR, but harder) so there's my LISS and HIIT as well.

Tomorrow will be Legs, my first ever legs day. Gotta figure out what the hell to do haha.
Gonna go plan tomorrow's meals and hit the hay.

[RpplesonFrmiSea]

Today is legs ^_^, and it looks like a lot of fun from what I've ganked from other people's logs and checked in the workout section for:

Leg Press
8 x 180
8 x 270
8 x 320
8 x 370

Calf Raises
20 x 270 regular
20 x 270 inner
20 x 270 outer
15 x 270 regular
15 x 270 inner
15 x 270 outer

Leg Curls
10 x 80
8 x 100
10 x 80

[cfh1973]

Should have told me you have a journal. I'm in...

[cfh1973]

Here's a link to mine if you care to stop by.

http://forum.bodybuilding.com/showth...hp?t=117052531

[RpplesonFrmiSea]

Today went fairly well. Unfortunately I had to decide whether I wanted to play ITG or hit the legs in the gym, so I opted for the LISS/HIIT, which I did for roughly 80 or so minutes.

To put this out there before anyone says anything, I play a game called In The Groove, a spin-off of Dance Dance Revolution, and I rank top 50 in the world, so when I play, I play harrrrd and I play with good technique, so playing ITG is a legit LISS/HIIT workout ^_^.

Anywho, it seems to have sped along the process of weight loss (water and otherwise) since I'm down to 140.6lbs today. Tomorrow, I hope, I'll be back down to the pre-carbup weight and I'll have an entire week to drop weight from there, which would be terrific. I've been eating approximately 1650-1800 calories a day, which is certainly below maintainance at the level of activity I'm keeping at, in fact it should be about a 700-800 deficit (which might be toeing the line but that's alright). The ketostix, as always, show negative, because I'm drinking about 1.5-2.0 gallons of water a day, but I'm pissing like a racehorse, always have cotton mouth, and get a light metallic taste from time to time.

Go ketones go!
I bought some new goodies at the grocery store, some Supreme full fat Caesar dressing, bags and bags of spinach (yum! so versatile), some chicken drumsticks, some pepperjack cheese, some sharp provolone, and two boxes of green tea (love it). Looking forward to tomorrow haha.

Tomorrow's workout was supposed to be abs. Now it's abs/legs. I'll post the workout later. Today was my last ration of Animal Cuts. Will cycle off a week and decide what to do from there. Possibly continue with it, possibly Mitotropin.

Today's Meals were (figure it'll be useful to post these from here on out)

Meal 1: 3 eggs, 3 bacon, 80g spinach, 1tbsp flax oil, 1 Animal Cuts, 1 cup green tea
Meal 2: 4 HB Eggs
Meal 3: 4.5oz eye of round steak, 80g spinach, 2oz provolone cheese, 1 cup green tea.
(I made this next one a feast, since I knew I would be back late)
Meal 4: 100g spinach, 3oz chicken, 4 slices bacon, 2 eggs, 0.5 cup broccoli, 2 tbsp greek feta dressing.

Total Macros (FitDay): Calories 1654
Fat 114.5g
Protein 132.3
Carbs 17.4
Net Carbs: 10.3

[RpplesonFrmiSea]

Friday's Mealplan:

Meal 1: 3 eggs, 3 bacon, 50g spinach, 1 cup green tea

Meal 2: 3 slices crumbled bacon, 100g spinach, 2 tbsp Caesar. 0.5oz cheddar chz

Meal 3: 5oz steak, 1.5oz pepperjack cheese, 40g spinach, 1 cup green tea

Meal 4: (6:30 ish ) (after legs/abs at gym) : 1 chicken drumstick, 50g spinach, 3 eggs, 1 cup green tea

Meal 5: 30g spinach, 1 HB egg (diced), .25oz shredded cheddar (bedtime snack ^_^)

150oz-250oz water through the day. Crystal Light use is OK once or twice.

Totals: Calories: 1686
Fat: 119.8g (65%)
Protein: 132.3g (32%)
Carbs: 14.7g (3%)
Net Carbs: 8.8g

How's that lookin?
EDIT: More importantly, how does the CALORIE intake look? I seem to be hitting my macros ok, i.e. 1g fat and 1g protein/ lb of LBM (140lbs at ~9% BF to be fair, is 128.4, so I come close from both ends), and my carbs are good too, but making my numbers fit in that tiny window of calories is increasingly difficult...

[cfh1973]

Friday's Mealplan:

Meal 1: 3 eggs, 3 bacon, 50g spinach, 1 cup green tea

Meal 2: 3 slices crumbled bacon, 100g spinach, 2 tbsp Caesar. 0.5oz cheddar chz

Meal 3: 5oz steak, 1.5oz pepperjack cheese, 40g spinach, 1 cup green tea

Meal 4: (6:30 ish ) (after legs/abs at gym) : 1 chicken drumstick, 50g spinach, 3 eggs, 1 cup green tea

Meal 5: 30g spinach, 1 HB egg (diced), .25oz shredded cheddar (bedtime snack ^_^)

150oz-250oz water through the day. Crystal Light use is OK once or twice.

Totals: Calories: 1686
Fat: 119.8g (65%)
Protein: 132.3g (32%)
Carbs: 14.7g (3%)
Net Carbs: 8.8g

How's that lookin?
EDIT: More importantly, how does the CALORIE intake look? I seem to be hitting my macros ok, i.e. 1g fat and 1g protein/ lb of LBM (140lbs at ~9% BF to be fair, is 128.4, so I come close from both ends), and my carbs are good too, but making my numbers fit in that tiny window of calories is increasingly difficult...

Looks like you are doing fine on the meals man. I need to tighten up on my carbs a bit, as you suggested. I'm going to re-evaluate this weekend before I go to the grocery store.

Ha, I play a game once or twice a week as well to burn calories. Well, not only to burn calories, but you know what I mean. I have Rock Band 2 on the PS3 and I play expert drums. It can be a hell of a workout when I pick the right songs. Nothing wrong with havin' some fun while exercising.

I agree on the green tea. I have to have at least 2 cups a day. It's so good and gives me tones of energy. Plus it is very good for you.

L8R!!!

[RpplesonFrmiSea]

Not a great morning. Weight stalled at 140.6lbs, hoping that changes. Late making breakfast, late to work; took my multivitamin to early so it made me nauseus through breakfast; new spinach is very leafy (like dried leaves almost). On the plus side I made some new meal ideas; i'm eager to try them .

My caloric intake is definitely low enough, there's isn't much else I can do about that, and my LISS is certainly there. I dunno. I'm so very tired right now...I'll post later.

[RpplesonFrmiSea]

Day 33, wow...where has the time gone...

Weight is 140.2lbs this morning, which makes me feel better considering I drank a 2-liter bottle of Cherry Coke Zero and worried I got knocked from ketosis. Apparently not.
Today is my "rest" day from the gym, but I'll probably play some ITG to keep the cardio going ^_^, I'm kinda feelin that today despite my legs being shot from yesterday's workout.

My macros have been easier to hit since I got the caesar dressing and chicken drumsticks, and the salads are amazing 0_o.

Additionally, I think I'm finally leaning out on the sides and midsection, so we'll see where I'm at at the end of this next coming week, and I'll do a BF% test as well. Meals actually aren't planned today because I have a short day at work so I can cook as I please without planning ahead, and just enter the foods into FitDay.

All that aside, I have definitely been feeling weak about this diet through this week, but I'm hoping when I pass Sunday and can carb up at will (but will probably choose not to until a week from then) I'll be alright. I can also drink diet soda now haha.

[RpplesonFrmiSea]

Diet was perfect today, about 1750 cal, macros close to 70/30.
Lots of LISS.
I did an experiment today, drank damn near 4 liters of diet soda to see if it would stall my weight loss, or help it because of the increased caffeine. If it helps, I know I can have diet soda, if not, then it's back to plain ol' water, which of course I drink like crazy anyway.

So I received some free samples of Mitotropin from a friend who works at GNC, and it gave me an idea. I'm going to see how many of those I can collect from the other local GNCs and try to collect a 30 day cycle XD. Regardless, the number of samples we manage to get ahold of is going to determine the endpoint of this diet. At 5 weeks I'm starting to lean out very well, and with Mitotropin I imagine the effects will be amplified; I've heard only great things about this. But I'm getting antsy about this bulk diet I'm designing, and in addition to that I'm having trouble pinpointing an exit for the keto (I just love it so damn much!) so this will provide for that.

That aside, tomorrow is back + bis (yay!) and fasted cardio, along with the Mitotropin adventure ^_^. We'll see how that goes. Wish me luck!

[RpplesonFrmiSea]

Workout went well with 20 minutes LISS on the treadmill.

Back + Bis

Deadlift 185/195/205 x 8
Lat Pulldown 75/90/90 x10
Sitting Rows 150/150/150 x 10

Standing curls 30/35/40 x 10
Sitting Hammer DB Curls 25/30/35 x 10
EZ Bar 85/95/105 x 10

Treadmill @ 4.5mph, 20 minutes fasted LISS

EDIT:

Multiple posts and multiple responses on several sections of these forums (keto, supplements, teen bodybuilding) have all turned the same responses: I should not be cutting anymore at this weight.

Despite my personal disbelief, I have to admit that my low weight versus little results with abs has been concerning me. My primary reason for doubt was simply that at some point they HAD to show, but I think the conditions right now are not great, i.e. I'd have to hit 5-6% BF to do it.

My intention from this point on, though it both pains me and scares me, is to:

1) Design a 40/40/20 bulk diet
2) Reach the end of this week full keto
3) Carb up Sunday

After this I have to decide whether I want to go and hit the macros for the bulk diet right away, or slowly ramp up carbs for another week and then hit the macros.

I'm actually nervous about leaving keto...

[cfh1973]

I'm sure with your discipline and dedication, you will do fine. Are you going to start a new log or keep this one going when you do your bulk? If you start a new one, let me know so I can keep up with you. I dropped another 1.5 already. I weighed in at 210.2 this morning. This diet ROCKS!!!

[RpplesonFrmiSea]

I'm not sure a 40/40/20 bulk log would fit well here, but i'll be sure to let you know where my new log is located if you're interested in following ^_^

I agree that this diet is amazing, I think i've just reached as far as it will take me without drastic measures at my weight and BF%. It will be an amazing tool once I finish the bulk. Keep on with it man, you're gonna drop pounds like nothing Best of luck!

[RpplesonFrmiSea]

Diet for the last week of this is going to be strict as hell up until the carbup, pure and utter ketocracy ^_^. I handed the almonds and baking chocolate to a friend who is sure to down them, and I've started centering my meals around getting rid of the fattier cuts of meat laying around; drumsticks, ground beef, steaks, etc, as well as the FF dressings and such. At the end of the week a friend of mine who just bought a shiny new SLR camera has offered to do a photoshoot for progress pics, so those will be my result pictures. So here's the homestretch, let's do it!

Today is Chest + Tris

Chest:

Incline DB Press
8x55
8x60
8x60

Flat DB Press
8x60
8x65
8x70

Cable Crossover
10x60
10x70
10x80

Tris:

Overhead Cable Extension
10x90
10x100
10x110

Rope Cable Pulldown
10x80
10x90
10x100

Meals:
1 Mitotropin Tablet (for testing purposes only, I'm saving the rest for my next cut)
Meal 1: 4 eggs, 1 cup green tea
Meal 2: 4 HB eggs, 1oz pepperjack cheese
1 Mitotropin Tablet
Meal 3: 5oz eye of round steak, 1oz pepperjack cheese, 1 cup green tea
Meal 4: 2 chicken drumsticks, 1oz provolone cheese, 3 tbsp heavy cream

Total cal: 1765
Fat: 123.2g
Protein: 139.0g
Carbs: 5.7g
Net Carbs: 5.7g

[RpplesonFrmiSea]

My avatar is my final results pic ^_^
More will be posted in my photo section later, I had a friend take the pictures with her fancy DSLR camera. Final weigh in is 138.4lbs. I'll be keeping keto until sunday, but I won't be eating with any sort of deficit anymore, I'll be eating maintainance or higher, and eating to try and get my carbs between 20 and 50 a day to slowly raise the carbs I'm taking in, so more almonds, peanutbutter, baking chocolate, and veggies to start.

[cfh1973]

My avatar is my final results pic ^_^
More will be posted in my photo section later, I had a friend take the pictures with her fancy DSLR camera. Final weigh in is 138.4lbs. I'll be keeping keto until sunday, but I won't be eating with any sort of deficit anymore, I'll be eating maintainance or higher, and eating to try and get my carbs between 20 and 50 a day to slowly raise the carbs I'm taking in, so more almonds, peanutbutter, baking chocolate, and veggies to start.

Holy crap man, very nice job. I hope I can achieve the same results.