10 strict weeks

[Noobie231]

No more BS. I had a successful run with keto a while back dropping 30 pounds from November to January. After dicking around all February because of a plateau I'm kicking this **** back into high gear to obliterate it.

10 strict weeks. Clean carb-ups. No cheats. No excuses.


Objectives:

20% BF -> 14% BF
205 lbs -> 190 lbs


Plan:

**DIET**
60/35/5 : fat/protein/carb macros.
Intake of 500 cals below maintenance per day.
In addition to lifts and cardio I should be at 1000 cals deficit per day.
Carb-up once a week at 500 cals above maintenance.
At least 1 gallon water per day.
*Expected 1.5lb loss per week. However I will only judge by body composition as I gained substantial mass and strength during my last keto phase. I think this was due to 2 years of de-conditioning.

**SUPPLEMENTATION**
Whey Protein
Animal Cuts
Animal Pak
GreenMAG
PurpleWRATH
White Flood
CLA
Fish Oil
Flax Oil
ZMA
r-ALA : on carb-ups and the first day after carb-up.
Fiber Tablet

**WORKOUT**
LISS every morning or walks if the day before was too taxing.

I'll use a modified WS4SB routine. I decided it was time to change things up after doing the same 4-day split for the past 4 months.

Workouts will be logged day of.


EDIT: Just realized since this is a keto diet thread you guys might want to know what I'm eating.

Eggs
Chicken
Beef
Salmon
Tuna
Bacon
Spam
Leafy Vegetables
Almonds
Shake: Casein Whey + Olive Oil
Butter
String Cheese

I eat some random combo of these things every 2-3 hours.

[Noobie231]

Feb 28, 2010

AM - 45min LISS on bike

Bench Press - up to 5 rep max of 120kg.
Incline DB Press - 2x20

Superset 4x12
BB Row
Face pull

Lat Pulldown 3x12
BB Curl 3x12

plank 3x60sec

[Noobie231]

March 1, 2010

Depth Jumps - 6x5
Deadlift - 4x10
Hamstring Curl - 3x12
DB reverse lunge - 3x15
DB Military Press - 3x12
DB Side Raise - 3x12

[Noobie231]

March 2, 2010

HIIT 8 sets of 30 second sprint, 30 second jog

Random ab exercises until I'm tired
Crunches
Side raise with plate for obliques
Decline situps with weight
Russian side-to-side thingies with plate
Cable twists

[Noobie231]

Woke up at 203.0lbs dry.
Heaviest was 211lbs last weekend.
Lowest dry weigh-in was 205lbs last week.
Good progress.


AM-
Repetition Upper Body

Flat DB Bench Press 4x15

Superset 4x12
Straight Arm Pulldown
Seated DB Power Clean

Cable Lateral Raise 4x10

Superset 3 sets
Hammer Curl 15 reps
Tricep Pushdown 25 reps

Behind back Forearm BB Curl. 2x20



PM - 45m LISS on bike

[Noobie231]

I'm so stoked about this new routine I'm going to post the next two workouts in advance.

Day 5 - 03/04/10 - Max Effort Lower Body

Free Squat - Up to 5 rep max.

Bulgarian Split Squat 3x12

Weighted Hyperextensions 3x12

Light-Moderate Core Circuit

Calf Hops 3x25

HIIT - 6 sets of 30s run, 60s rest

[Noobie231]

Day 6 - 03/05/10 - Depletion

All with moderate weights.

Plyo Pushups 3x10
Incline Bench - 2x10
Machine Military Press 2x10
Machine Fly 3x8
DB Row 3x12
Lat Pulldown 2x10
Behind head Pulldown 2x12
DB Incline Bicep Curl 2x12
Tricep Extensions 2x10
Deadlist 2x10
Leg Curl 2x10
Leg Extension 2x10
Machine Crunch 2x20
Forearm curls 2x15

[RockPower11]

I'm excited for you. Your plan looks really good. Stick with it all the way. Great job