///cfh1973's Keto Log\\\

[cfh1973]

Back - Bis - Abs

Stiff Deads - 185x5, 205x5, 215x5, 235x5/5/3 (down 2 reps)
Barbell Row - 135x12/9/7 (down 1 rep)
Reverse Flye - 50x12/10/8 (down 1 rep)

EZ Bar Curl - 40x12/10/8 (down 10 Lbs.)
Dumbbell Hammers - 15x12,12/10,10/8,8

Leg Lift - 0x20/15/10

Well, I definitely think I reached depletion. I had a really rough time making it through my workout and I lost a few reps and some weight on my curls. When I was done I had to lay on my bench for about 15 min. to clear my head. I'm still a little scared of the carb load but it will be alright. I'm looking forward to seeing what I weigh in the morning. I weighed 208 this morning but when I got home (after eating all day and 2 gallons of water) I only weighed 208.6. I might post some new pics this weekend too. I am definitely seeing more definition in my upper abs. Have a good weekend everyone.

[cfh1973]

This is after 6 months of hard work.

Before


After

[SiZcO18]

This is after 6 months of hard work.

Before


After

Def can tell a huge difference... good progress so far... bet you feel tons better

[cfh1973]

Chest - Bis - Abs

Bench - 135x5, 185x5, 195x5, 205x4, 195x4, 185x3
Incline Press - 135x9/6/5
Decline Flye - 50x10/8/6

Ez-Bar Curl - 60x12/8/6
Hammer Curl - 15x10,10/9,9/9,9
Crunch (arms across chest) - 0x20/20/13

Great workout. It felt good to change things up. I think I was getting in a rut with my other routine. This is basically the same, I just switched some things around and added some exercises. We'll see how it goes.

[AndrewCa]

Looking good bro! how was your carbup?

[cfh1973]

Def can tell a huge difference... good progress so far... bet you feel tons better

Thanks for the comment and yes, I feel 100% better.

[cfh1973]

Looking good bro! how was your carbup?

It went ok. I had some dizzy spells in the morning and was pretty tired. I came out of it though. The bloating was terrible, I felt fat al overagain...LOL. I only put 5 Lbs. back on though and I am suspecting it will fall fast since it's mostly water. I did measure my waist this morning though and I dropped 0.25" from Friday to today.

[AndrewCa]

Yes carb up are bad lol we all blow up like a ballon but it only takes a few days before the water weight is gone. I'm already down about 6-7 lbs since my carb up and looking much leaner.

Just stay focus and you'll reach your goals!

[cfh1973]

Yes carb up are bad lol we all blow up like a ballon but it only takes a few days before the water weight is gone. I'm already down about 6-7 lbs since my carb up and looking much leaner.

Just stay focus and you'll reach your goals!

Quick question though. So you spend two weeks in the beginning getting into keto and staying there for a significant amout of days. I believe I went into keto on the 3rd day which gave me 11 days in keto. Then comes your first carb load, which kicks you out of keto. You then go back on the keto diet on Sunday and it takes two to three days getting "back" into keto. So you spend 3-4 days in keto then kick yourself back out on Saturday. My point is, you are only spending 3-4 days in keto when you are full cycle. Is this truely beneficial? I am not doubting, just trying to understand. Also, in those first few days of trying to get back into keto, what is happening to all the fat you are eating?

[cfh1973]

Back - Shoulders - Tris - Obliques

Bent Row - 135x5, 145x5, 155x5, 165x4, 155x4, 145x5, 135x5
Good Morning - 60x12,12,12
Single Bent Row - 50x12,10,8

Military Press - 95x5, 105x5, 125x5, 135x3, 125x4, 105x4, 95x4
Lateral Raise - 20x12,10,8
Reverse Flye - 50x8,7,6

Seated French Press - 12,12,12

Weighted Side Bend - 25x20,20,20

Great workout again. My shoulders were complete mush by the time I was done with the reverse flyes. I gave myself a severe ass kickin' tonight.

[Amber321]

I read your journal because I was curious about the keto diet and it seems to be working great for you! Judging by the avis of the ppl that ur communicating with who seem to be on this as well, it seems to work great for them too. I'm thinking about starting it because I really want to build muscle but do you think it would work as well for a girl as for a guy?

[AndrewCa]

Thats a good question bro.. I only know that carb ups helps you lift better at the gym and build muscle.. I think a straight non carb up is better to burn fat but you'll lose a lot of muscle too. Myself I went throught keto without a carb up for a long time and my strength was down big man.. I actually felt like a school girl at the gym.. Ever since carbing up during my keto I look and feel better. Myself I don't think I'm going to do a big carb up this week just a cheat meal 10 tbs of peanut butter or peanut butter cookie and some whole wheat bread LOL I mean you got to enjoy life do why not cheat here and there while being on the keto diet.. IMO if you do cardio 25-30min and train like a man at the gym you deserve to treat yourself..

[cfh1973]

I read your journal because I was curious about the keto diet and it seems to be working great for you! Judging by the avis of the ppl that ur communicating with who seem to be on this as well, it seems to work great for them too. I'm thinking about starting it because I really want to build muscle but do you think it would work as well for a girl as for a guy?

Absoltely!!! There are plenty of female ketoers here as well. Just look around the keto board. Keto can work for anyone if done properly. Do your research and get started. You won't regret it.

[cfh1973]

Thats a good question bro.. I only know that carb ups helps you lift better at the gym and build muscle.. I think a straight non carb up is better to burn fat but you'll lose a lot of muscle too. Myself I went throught keto without a carb up for a long time and my strength was down big man.. I actually felt like a school girl at the gym.. Ever since carbing up during my keto I look and feel better. Myself I don't think I'm going to do a big carb up this week just a cheat meal 10 tbs of peanut butter or peanut butter cookie and some whole wheat bread LOL I mean you got to enjoy life do why not cheat here and there while being on the keto diet.. IMO if you do cardio 25-30min and train like a man at the gym you deserve to treat yourself..

I agree man. What I'm going to do from now on is only carb up when my strength does go down. Since I work at a desk all day, I think I can go longer before I completely deplete. I'm just going to judge it by my body. So I may only be doing carb loads every other week or whatever. I'll play it by ear.

[peteyyytran]

Awesome to see you are progressing Hopefully my training goes well today too, I am most likely going to carb up on Friday of next week because doing it on a Wednesday seems dumb.

[cfh1973]

Awesome to see you are progressing Hopefully my training goes well today too, I am most likely going to carb up on Friday of next week because doing it on a Wednesday seems dumb.

Just wait and do it when you feel completely drained. If that falls on a Wednesday, so be it. I think I fell into what so many others do. I read something that worked for someone and I think, wow, if it worked for them it will for me too. We are all different, genetically and mentally (the mental part of this plays a bigger part than most realize) so you have to tweek the diet, routine, training, etc. to your body. Listen to your body, it will tell you what it needs. Just don't listen to it when it tells you that you need that cookie or cupcake or whatever, lies, all lies.

[cfh1973]

Legs - Abs

Squat - 185x5, 205x5, 225x5, 245x4, 225x4, 205x4, 185x5
SLDL - 185x5, 205x5, 225x5, 245x4, 225x5, 205x5, 185x5
Single Leg Ext. - 50x12/12,10/10,10/10
SS
Leg Curl - 50x12,12,8
Single Calf Raise - 25x10/10,8/8,8/8

Reverse Crunch - 0x20,15,10

OMG!!! This workout completely kicked my ass. By the time I was done I was lying on the bench whimpering like a little girl. I was dizzy and completely drained. Depletion was a success, I believe.

[cfh1973]

Chest - Bis - Abs

Bench - 135x5-5, 155x5, 185x5, 205x4, 185x4, 155x3, 135x6 (up 9 reps)
Incline Press - 135x9/6/6 (up 1 rep)
Decline Flye - 50x11/8/7 (up 2 reps)

Ez-Bar Curl - 60x12/10/6 (up 2 reps)
Hammer Curl - 15x12,12/10,10/9,9 (up 3 reps)
Crunch (arms across chest) - 0x20/20/15 (up 2 reps)

Went up some reps in everything. Seems that little 3 day fall back over the holiday did me some good in the strength department.

[cfh1973]

I don't know what is going on here. On my first carb load I jumped up from 204 to 207 and I have been stuck there for about 8-10 days. I have lowered my calories twice and I'm still not moving. I will keep pushing and see what happens, but it's getting a little frustrating. I hope something happens soon.

[queloque]

I don't know what is going on here. On my first carb load I jumped up from 204 to 207 and I have been stuck there for about 8-10 days. I have lowered my calories twice and I'm still not moving. I will keep pushing and see what happens, but it's getting a little frustrating. I hope something happens soon.

Maybe you are packing on the muscle that is countering fat loss. I'm in the same boat but I see the big difference in the mirror. So I'm not worried. Pants falling off without a belt, shirts are not tight and I can't get under 204.

Don't worry about the scale weight too much if you are seeing body results and ruler results.

[cfh1973]

Maybe you are packing on the muscle that is countering fat loss. I'm in the same boat but I see the big difference in the mirror. So I'm not worried. Pants falling off without a belt, shirts are not tight and I can't get under 204.

Don't worry about the scale weight too much if you are seeing body results and ruler results.

I have noticed a little more leaness but my waist (below naval) is staying between 37.5 and 37. Kind of frustrating, but I have delt with worse.

[queloque]

What you can do is focus on some cutting. Lessen the amount of weight lifting and bump up the cardio and see what happens. Or try to really deplete your glycogen stores. You may be storing a lot of water in the muscles from your glycogen stores. Glycogen is 4 parts water. 1 pound of glycogen, 4 pounds water. Makes a big difference.

[cfh1973]

I had to work late last night, so I missed my workout. I will be doing it tonight and then my leg routine on saturday. My diet was sound though, except and extra tbsp. of peanut butter. I could have done a lot worse. I won't be doing a carb load this weekend. I think with having a desk job I can get away with going to weeks before I am completely depleted. We will see how it works out. If I'm draggin' ass on Saturday I may have a clean cheat meal.

[peteyyytran]

Good progression so far man. Hope things are going well for you! I can eat some carbs in 2 hours and thirty minutes. Here I come carb up.

[cfh1973]

Good progression so far man. Hope things are going well for you! I can eat some carbs in 2 hours and thirty minutes. Here I come carb up.

LOL...enjoy!!!

[peteyyytran]

Still kind of floating around about how much carbs I should be trying to intake a day? What if I am only carbing up for TWO DAYS... Finding info about this is kind of crazy I can't seem to get a full grasp on the amount I should be taking in.

[cfh1973]

Still kind of floating around about how much carbs I should be trying to intake a day? What if I am only carbing up for TWO DAYS... Finding info about this is kind of crazy I can't seem to get a full grasp on the amount I should be taking in.

I'm not real sure either, I just wing it. PM Eileen, she can help you better than I can.

[cfh1973]

Back - Shoulders - Tris - Obliques

Bent Row - 135x5, 145x5, 155x5, 165x5, 155x5, 145x5, 135x7 (up 4 reps)
Good Morning - 85x12,12,12 (up 25 Lbs.)
Single Bent Row - 50x12,12/10,10/8,8

Military Press - 95x5, 105x5, 120x5, 135x3, 120x4, 105x5, 95x5 (up 2 reps)
Lateral Raise - 20x12,10,8
Reverse Flye - 50x12,10,8 (up 9 reps)

Single Seated French Press - 15x12,12,12

Weighted Side Bend - 25x20,20/20,20/20,20

KILLER WORKOUT TONIGHT!!! I felt good and strong and tore right through this one. Legs are gonna be a little tough tomorrow though. I have to fast over night and into the morning because I have to get blood work done tomorrow morning at 9:00AM. (I'm anxious to see the results since I am on keto.) I'll come home and eat a meal then hit legs an hour later. Hopefully the morning doesn't hurt my leg workout too much. Wish me luck.

[cfh1973]

I dropped 3 Lbs. in the last couple of days, which takes me back down to 204.2. That's actually .6 Lbs. Lighter than the 204.8 from two weeks ago. WOOHOO!!!

[cfh1973]

Legs - Abs

Squat - 185x5, 205x5, 220x5, 245x3, 225x4, 205x5, 185x5
Leg Curl - 50x12,12,9 (up 1 rep)
SS
Single Leg Ext. - 50x10/10,9/9,8/8 (down 5 reps)
Single Calf Raise - 25x12/12,10/10,8/8 (up 4 reps)

Reverse Crunch - 0x20,20,15 (up 5 reps)

Man, I had a rough time with legs today. This one kicked my ass.