** Reformed90 Ketosis log **

[Reformed90]

Ok, first off I started ketosis on July 15th but this is my first log. My progression is going great, I have dropped 20 pounds so far. My Nutrition goes as followed for today

Meal 1 - Four omega three rich eggs, 2 pieces of bacon, 1 amino, 1 multi, 1 twenty MG tab of ephedrine, 200 MG of caffeine

Meal 2 - 1 scoop whey, 1 tbls of organic peanut butter, 1 Amino

Meal 3 - 4 ounces of chicken breast, quarter cup of cashew nuts, 1 Amino

Meal 4 - 1 scoop of whey, 1 tbls of organic peanut butter, 1 Amino, 1 Multi

Meal 5 - 1 scoop casien, 1 tbls organic peanut butter, 1 Amino

I know that I should be having more whole foods but I guess I'm a little lazy, even though I shouldn't be, I'm following this ephedrine cycle

http://forum.bodybuilding.com/showth...hp?t=106816881

I did do 2 weeks of Clen but I have been reading and people are saying the ephedrine will burn just as much calories if not more, plus I don't want to mess my thyroid gland up in anyway

For Cardio I did 1 hour today and today was an off day for weights, for the weights i'm on a 3 day a week routine but going to change it to 4 days

I'm not counting calories but I know I should be, and that's something I'm going to start doing. Reason why I wasn't counting them is because I just starting ketosis and I didn't want to throw everything at myself at once, so I'm slowly incorporating different things over time. Such as the ephedrine, that is something I didn't take at first, even though I took the clen at first

My first Cheat MEAL is this Saturday and in a way I don't want to have one but i'm afraid due to the nature of ketosis I don't want my brain to start using muscle as an energy source so I need to fill my glycogen stores back up, correct me If I'm wrong.

When I first started dieting which was about a 2 months ago I was 235 pounds and I'm down to 208 now, I weigh myself everyday Monday morning for the caffeine part of the plan I'm taking the ProLab Advanced Caffeine pills, once i'm out I am going to switch back to black coffee

I do 30 min to an hour of cardio 6 days a week. As of right now I'm now day number 2 of the ephedrine cycle, for my diet i'm following a variation of " Outline of Dave Palumbo's Diet For Cutting " http://forum.bodybuilding.com/showthread.php?t=5899101

Some people say its not true ketosis, But I a sure you I'm a Ketosis, I have some Ketostix and I test myself every few days.

[Reformed90]

opps, wrong section

change to Keto logs please

thank you

[BigSnacks]

Good job! You're doing better than I am, that's for sure. I've been on Keto for 6 weeks and have only lost 10lbs...

How many calories are you consuming, around 1700?

[Reformed90]

Good job! You're doing better than I am, that's for sure. I've been on Keto for 6 weeks and have only lost 10lbs...

How many calories are you consuming, around 1700?

Thank you!

Honestly I haven't been keeping track of cals, today is my first day i'm writing down cals

So we will see at the end of the day, and to be honest I hope its around 1700 but I have a feeling it might be less than that

[Reformed90]

This is the log for post number 2 of my ketosis thread, I weighed in at 205 this morning, I usually way myself on Monday morning but I thought it would be a good day today due to my cheat meal tomorrow evening. First off I will start out with my

Nutrition

Diet went good today and pretty much started out like this

Meal 1- 4 whole eggs, 2 pieces of bacon, 1 amino, 1 multi - 20 MG of ephedrine tab, 200 MG of caffeine

Meal 2 - 1 Scoop of whey, 1 tbls organic peanut butter, 1 amino

Meal 3 - 4 ounces of chicken breast, quarter cup of cashew nuts, 1 amino

Meal 4 - 4 ounces of 96% lean beef, Quarter cup of cashew nuts, 1 amino

Meal 5 - 1 scoop of casein, 1 amino, 1 multi

I take melatonin before bed to help me far asleep

Training

Today was an off day for the weights, I train 3 days a week but next week i'm going to increase it to 4 days a week, I just did 30 min of cardio, light abs and 10 min in the steam room to drop any water retention that I am able to drop

[Reformed90]

I missed yesterdays log, I will start out with the

Nutrition

Meal 1- 4 whole eggs, 2 pieces of bacon, 1 amino, 1 multi, 20 mg of ephedrine, 200 mg caffeine

Meal 2 - 1 Scoop whey, 1 Tbls of organic peanut butter, 1 amino

Meal 3 - 5.5 ounces of 96% lean beef, half cup of cashew nuts, 1 amino, 1 multi - 20 mg ephedrine, 200 mg caffeine

Meal 4 - complete and utter cheatmeal failure, def will not happen next week

Training

I did 30 min of cardio in the morning then HIIT around mid-day

[Reformed90]

Today was the first day my new workout started I will post it at the end, I will start out with my

Nutrition

Meal 1 - 4 Whole eggs, 2 pieces of bacon, 1 amino, 1 multi, 20 mg ephedrine, 200 mg caffeine

Meal 2 - 1 scoop whey, 1 tbls organic peanut butter, 1 amino

Meal 3 - 4.4 ounces 96% lean beef, half cup of raw cashew nuts, 1 amino, 1 multi, 20 mg ephedrine, 200 mg caffeine

Meal 4 - 1 Scoop of whey, 1 tbls peanut butter, 1 amino

Meal 5 - 1 scoop casein, 1 tbls peanut butter

My nutrition wasn't how it should be, I didn't have enough whole foods

Training

Chest
• Flat Barbell Bench Press: 3 Sets Of 4-6 Reps
• Incline Barbell Press: 3 Sets Of 8 Reps
• Flat Dumbbell Flyes: 3 Sets Of 8-12 Reps
• Pullovers: 3 Sets Of 12 Reps
Back
• Bent Over Barbell Rows: 3 Sets Of 6-8 Reps
• Seated Cable Rows: 3 Sets Of 8-12 Reps
• V-Bar Pull-Downs: 3 Sets Of 12 Reps
• Barbell Shrugs: 3 Sets Of 6-8 Reps


I did 30 min of cardio with a heart rate of 160-165 then did my ab's for the day
I started my new 2 day on 1 off today, old was 1 on, 1 off, 1 on, 1off, 1on, also I increased my exercises. My workout went very good today, I'd rate it a 8/10 cardio was very good as well.

[Reformed90]

Nutrition went a little better than yesterday, i'll start that first

Nutrition

Start, 20 mg ephedrine, 200 mg caffeine

Meal 1 - 4 whole eggs, 2 pieces of bacon, 1 amino, 1 multi

Meal 2 - 1 scoop of whey, 1 tbls peanut butter, 1 amino, 1 multi

Post meal - 20 mg ephedrine, 200 mg caffeine

Meal 3 - 4 ounces of chicken breast, half cup of raw cashew nuts, 1 amino, 1 multi

Meal 4 - 4.4 ounces 96% lean ground beef, quarter cup of cashew nuts, 1 amino

Meal 5 - 1 scoop whey, 1 tbls spoon peanut butter, 1 amino, 1 multi


and that was my nutrition for the day, i'll go on to my

Training

Delts
• Barbell Shoulder Press: 3 sets of 4-6 reps
• One Arm Side Laterals: 3 sets of 12 reps
• Front Plate Raise: 3 sets of 12 reps (3 second hold at top)
• Lying Rear Delt Raises: 3 sets of 15 reps
Forearms
• Wrist Curls x3
• Reverse Wrist Curls x3


Workout went good. I did 30 min of cardio and was in the sauna for 10 min to drop any water retention as well as relax my muscles

[bally18]

Hey man, nice log!

Looks like you're doing well for yourself. How much weight you lost so far on keto?

While I did say in that other thread that a lil whey outside of your PWO shake is okay, but I'm not sure if I agree with having it twice a day everyday. Whey spikes insulin levels which is bad for keto plus you can get much richer protein sources from other keto-friendly and easy to make foods such as eggs, tuna, cheese, beef, or chicken!

Keep up with the good work man!

[Reformed90]

Hey man, nice log!

Looks like you're doing well for yourself. How much weight you lost so far on keto?

While I did say in that other thread that a lil whey outside of your PWO shake is okay, but I'm not sure if I agree with having it twice a day everyday. Whey spikes insulin levels which is bad for keto plus you can get much richer protein sources from other keto-friendly and easy to make foods such as eggs, tuna, cheese, beef, or chicken!

Keep up with the good work man!

I appreciate the info man, and I agree with you, I hadn't had the best nutrition due to being lazy and drinking to much whey, which i'm going to fix that and only have whey 1 to 2 times a day

I started out at 237

I'm at 205 now

[Reformed90]

Today went better then yesterday, I had more whole foods and less shakes, which is what I was shooting for

Nutrition

- - Start 20 mg ephedrine, 200 mg caffeine

Meal 1 - 4 whole eggs, 2 pieces of bacon, 1 multi, 1 amino, 1 milk thistle


Meal 2 - 1 scoop of whey, 1 tbls peanut butter (organic) , 1 amino, 1 omega 3-6-9 pill

- - Mid day 20 mg ephedrine, 200 mg caffeine

Meal 3 - 4 ounces of lean beef (96%), half cup cashew nuts, 1 amino, 1 multi, 1 omega 3-6-9 pill

Meal 4 - 4 ounces of chicken breast, half cup of cashew nuts, 1 amino


Meal 5 - 1 scoop of casein, 1 tbls of organic peanut butter, 1 amino, 1 multi, 1 omega 3-6-9

Now reason I am taking the omega 3-6-9 and not just omega 3s is because I happen to have alot of omega 3-6-9 already, so I have to put them to use

Training

Today was an off-day for the weights, so I just hit cardio, did 30 min then 10 min in the steam room to drop any water retention that may have been caused during the day

[BritishFighter]

I think the cardio is basically a waste of time...but convincing people that cardio is for runners, and endurance athletes is almost as difficult as convincing non-keto people that Saturated fat isn't "bad".

My own progress (with NO Cardio), and recent studies have convinced me that Cardio is not a necessary part of a weight loss program.

Dropping calories below maintenance, eating a proper Keto diet, and lifting heavy is all you need to do. Cardio makes people more hungry, and can consume muscle mass.

[Reformed90]

I think the cardio is basically a waste of time...but convincing people that cardio is for runners, and endurance athletes is almost as difficult as convincing non-keto people that Saturated fat isn't "bad".

My own progress (with NO Cardio), and recent studies have convinced me that Cardio is not a necessary part of a weight loss program.

Dropping calories below maintenance, eating a proper Keto diet, and lifting heavy is all you need to do. Cardio makes people more hungry, and can consume muscle mass.

I appreciate the response, do you have an article I can read about the issue or is it from your own personal experience? On a side note; I tested myself with a ketostix this morning and I have been kicked out of ketosis

Today is my first carb up day, I will post nutrition facts at the end of the day, Carb up day will last until monday then I'm going to switch back to very very low carb.

[Reformed90]

Today was a carb up day, due to being kicked out of ketosis when I tested myself this morning, gonna get back on keto tomorrow, I'll start with

Nutrition

--- Start - 20 mg ephedrine, 200 mg caffeine

Meal 1 - 4 whole eggs, 1 packet of oatmeal, 1 amino, 1 multi, 1 omega3-6-9, 1 milk thistle

Meal 2 - 4 ounces of chicken breast, 2 pieces of wholeweat bread, 1 amino, 1 omega 3-6-9

- - - Mid-day - 20 mg ephedrine, 200 mg caffeine

Meal 3 - 6'' oven roasted chicken from subway on wholeweat with swiss cheese, 1 amino, 1 multi, 1 omega 3-6-9

meal 4 - 6'' oven roasted chicken from subway on wholeweat with swiss cheese, 1 amino, 1 omega 3-6-9

Meal 5 - 4 ounces of chicken breast, 2 pieces of wholeweat, 1 amino, 1 omega 3-6-9, 1 milk thistle

Meal 6 - 1 scoop of casein in water, 1 amino
___________________________________________

Training

Biceps
• Standing Barbell Curls
• Seated Dumbell Curls
• Preacher Curls



Triceps
• Close-Grip Press
• Skullcrushers
• Triceps Pushdowns

After training I did 1.5 miles of cardio

Few hours later I did another 1.5 miles
___________________________________

Tomorrow I'm getting back on the keto plan

[Reformed90]

Well, like always I will start with my

Nutrition

- - - Start - 20 mg ephedrine, 200 mg caffeine

Meal 1 - 4 whole eggs, 1 piece of bacon, 1 amino, 1 multi, 1 omega 3-6-9


Meal 2 - 1 scoop of whey, 1 tbls of organic peanut butter, 1 amino, 1 multi, 1 omega 3-6-9


- - - Mid-Day - 20 mg ephedrine, 200 mg caffeine


Meal 3 - 6 ounces of chicken breast, half cup of cashew nuts, 3 pieces of cheese, 1 amino, 1 omega 3-6-9


Meal 4 - 5 ounces of 96% lean ground beef, Quarter cup of cashew nuts, 1 amino, 1 multi, 1 omega 3-6-9


Meal 5 - 1 scoop of casein, 1 tbls organic peanut butter, 1 amino
__________________________________________________ _______

Training

Legs
• Barbell Full Squats: 4 Sets Of 4-6 Reps
• Dumbbell Lunge: 4 Sets Of 12 Reps Each Leg
• Leg Press: 3 Sets Of 12-15 Reps
• Lying Leg Curl: 3 Sets Of 12 Reps
• Leg Extensions: 3 Sets Of 20 Reps


Calves
• Standing Calf Raises
• Seated Calf Raises


Cardio

I did 20 min of HIIT kept my heart rate between 160 and 170

[Reformed90]

So I have been following the Dave P. Starter keto plan since the start because I did not understand keto, macros, or anything like that at all, and the Dave P. plan is easy to follow, tomorrow I'm going to start keeping track of macros

I'm going to shoot for 65% fat, 30% protein, and 5% carbs, I hope I can adjust to it quickly
_______________________________________

So I fixed some things, changing to 50% protein, 40% fat, 10% carbs

consuming 2,050 cals a day

256 proteins a day
91 grams of fat a day
I'm going to keep carbs very very low, no more than 30g a day

[Reformed90]

I'll start with

Nutrition


- - - Start - 20 mg ephedrine, 200 mg caffeine


Meal 1 - 4 whole eggs, 2 piece of bacon, 1 amino, 1 multi, 1 omega 3-6-9


Meal 2 - 5 ounces of turkey sausage, half cup of cashew nuts, 1 amino, 1 omega 3-6-9


- - - Mid-Day - 20 mg ephedrine, 200 mg caffeine


Meal 3 - 1 and a half scoop of whey, 1 tbls organic peanut butter, 1 amino, 1 multi, 1 omega 3-6-9


- - - Afternoon - 20 mg ephedrine, 200 mg caffeine


Meal 4 - 4.6 ounces of 96% lean beef, half cup of cashew nuts, 1 amino, 1 omega 3-6-9



Meal 5 - 4.5 ounces of beef sirloin, 3 cheese sticks, 1 amino, 1 omega 3-6-9

My ephedrine stack has changed also, 1 dose every 4 hours, 3 times a day now

Training

30 min of cardio (heart rate 160) 30 min in the sauna

[llidisky]

I wouldn't say cardio is a waste of time. I am able to do physical activity much easier now that I started a cardio routine as well. Last year during deer season I could barely drag my deer out of the woods because i was so out of breath.... Not this year bro

[Reformed90]

Starting with

Nutrition

- - - Start - 20 mg ephedrine, 200 mg caffeine

Meal 1 - 3 whole eggs, 3 egg whites, 1 amino, 1 multi, 1 omega 3-6-9


- - - Mid day - 20 mg ephedrine, 200 mg caffeine


Meal 2 - 4.4 ounces of chicken breast, 2 cheese sticks, 1 amino, 1 multi


Meal 3 - 3.70 ounces of organic sirloin, 3 pieces of cheese, 1 amino, 1 multi, 1 omega 3-6-9


- - - Afternoon - 20 mg ephedrine, 200 mg caffeine


Meal 4 - 3 slices of turkey, 3 pieces of cheese, 1 amino, 1 multi, 1 omega 3-6-9


Meal 5 - 1 and a half scoops of whey, 1 tbls organic peanut butter

all my ephedrine doses are 4 hours apart
edit: i hit my macros today

Training

30 min of cardio, 30 min in the sauna

[davidkap]

in on this.

good luck on your cut.

[Reformed90]

in on this.

good luck on your cut.

Thank you very much

I will be updating daily

[Reformed90]

I just tested myself with ketostix since I got back on ketosis plan after getting kicked out

It's been 3 days since the carb up day, and I only have small amounts of ketones in my system, not to happy about that but I have to give it more time to get in deep ketosis again

[Reformed90]

Starting out with

Nutrition

- - - Start - 20 mg ephedrine, 200 mg caffeine

Meal 1 - 4 whole eggs, 3 egg whites, 1 amino, 1 multi, 1 omega 3-6-9


Meal 2 - 2 scoops of whey, 1 and a half tbls organic peanut butter, 1 amino, 1 omega 3-6-9


- - - Mid Day - 20 mg ephedrine, 200 mg caffeine


Meal 3 - 6.6 OZ beef sirloin, 3 pieces of cheese, 1 omega 3-6-9, 1 multi, 1 amino


Meal 4 - 2 scoop of whey, 1 and a half scoops of organic peanut butter, 1 amino, 1 omega 3-6-9


Meal 5 - 4 OZ of 93% lean turkey burger, 3 pieces of cheese, 1 amino, 1 multi, 1 omega 3-6-9


Meal 6 - 2 scoops of casein, 1 scoop of organic peanut butter, 1 amino, 1 omega 3-6-9

Note: I hit all my macros today, even though this is only day number 2 on my macros, I already feel better, I look more lean in the mirror, its very very slight but I am more lean, also, I weigh myself every monday, I weighed in at 203 this morning, which is good, dropped 2 pounds of fat since last week, and that is my goal

Training

Chest
• Flat Barbell Bench Press: 3 Sets Of 4-6 Reps
• Incline Barbell Press: 3 Sets Of 8 Reps
• Flat Dumbbell Flyes: 3 Sets Of 8-12 Reps
• Pullovers: 3 Sets Of 12 Reps

Back
• Bent Over Barbell Rows: 3 Sets Of 6-8 Reps
• Seated Cable Rows: 3 Sets Of 8-12 Reps
• V-Bar Pull-Downs: 3 Sets Of 12 Reps
• Barbell Shrugs: 3 Sets Of 6-8 Reps

Cardio

For Cardio I did 30 min and kept my heart rate at 160, then last 10 min I let it stay at 155, I spent 20 min in and sauna, I don't go in there anymore to drop water retention, I go in there now because it's very very relaxing

[Reformed90]

Well today was a good day, had a KILLER workout, hit my macros PERFECT! as always I will start with


Nutrition

- - - Start - 20mg ephedrine, 200 mg caffeine -


Meal 1 - 4 whole eggs, 3 egg whites, 1 cheese stick, 1 amino, 1 multi, 1 omega 3-6-9


Meal 2 - 2 scoops of whey, 1 and a half tbls of organic peanut butter, 1 amino, 1 omega 3-6-9


- - - Mid day - 20 mg ephedrine, 200 mg caffeine -


Meal 3 - 4.4 OZ of 93% lean turkey, 3 pieces of cheese, 1 amino, 1 multi

- - - Afternoon - 20 mg ephedrine, 200 mg caffeine

Meal 4 - 8 OZ of 96% lean ground beef, 1 slice of cheese, 1 amino, 1 omega 3-6-9


Meal 5 - 1 scoop of whey, 1 tbls organic peanut butter, 1 amino, 1 omega 3-6-9


Meal 6 - 1 scoop of casein, 1 tbls organic peanut butter

Note: all my eph doses are spaced 4 hours apart, today is the only exception I threw my last dose in an hour early

I'm doing a 50% protein 40% fat and 10% carbs (no direct sources of carbs) today I hit my macros perfect

1950 cals, 260g protein, 90g fat

Training

Delts
• Barbell Shoulder Press: 3 sets of 4-6 reps
• One Arm Side Laterals: 3 sets of 12 reps
• Front Plate Raise: 3 sets of 12 reps (3 second hold at top)
• Lying Rear Delt Raises: 3 sets of 15 reps

Forearms
• Wrist Curls x3
• Reverse Wrist Curls x3

Abs
• Cable Crunches: 3 sets of 8-12 reps (30-45 seconds of rest)
• Side Bends: 3 sets of 12 reps (30 seconds of rest)
• Crunches: 3 sets of 12 reps (30 seconds of rest)
• Leg Raises: 3 sets of 12-15 reps (45 seconds of rest)


Note: I had a KILLER pump in my forearms when I hit them, I hit ab's today with insanity!

All around amazing workout

Also I spent 30 min doing cardio, kept my heart rate at 160 for the first 20 min then last 10 min I let it go down to 150

I concluded my cardio with 10 min in the sauna

[Reformed90]

God....I'm tried as ****, But I gotta log on daily plan

Nutrition

- - - Start - 20 mg ephedrine, 200 mg caffeine


Meal 1 - 4 whole eggs, 3 egg whites, 1 amino, 1 multi, 1 omega 3


Meal 2 - 8 oz 96% lean beef, 1 cheese slice, 1 omega 3, 1 amino


- - - Mid day - 20 mg ephedrine, 200 mg caffeine


Meal 3 - 2 scoops of whey, 1 tbls organic peanut butter, 1 omega 3, 1 amino, 1 multi


- - - Afternoon - 20 mg ephedrine, 200 mg caffeine


Meal 4 - 8 oz lean steak, 1 piece of cheese, 1 omega 3, 1 amino


Meal 5 - 2 scoops of whey, 1 tbls organic peanut butter, 1 omega-3, 1 multi


Meal 6 - 4 oz lean steak, 1 piece of cheese, 1 amino, 1 multi, 1 omega-3

Just added up my macros, they are as stated

2040 cals
288g protein
72g fat


Training

30 min of cardio, 10 min in the sauna

Tomorrow I hit arms, can't wait!

[Reformed90]

Pretty tired again, not as bad as yesterday though, Start with

Nutrition

- - - Start - 20 mg ephedrine, 200 mg caffeine

Meal 1 - 4 whole eggs, 3 egg whites, 1 amino, 1 multi, 1 omega 3


Meal 2 - 8 oz lean beef, 14g of cashew nuts, 1 amino, 1 multi


- - - Mid day - 20 mg ephedrine, 200 mg caffeine


Meal 3 - 2 scoops of whey, 2 tbls organic peanut butter, 1 amino, 1 multi, 1 omega 3

- - - Afternoon - 20 mg ephedrine, 200 mg caffeine


Meal 4 - 8 oz 96% lean beef, 1 slice of cheese, 1 amino, 1 omega 3


Meal 5 - 8 oz 96% lean beef, 1 slice of cheese, 1 amino, 1 multi, 1 omega 3


Meal 6 - 1 scoop casein, 1 omega 3, 1 amino

Macros -
2010 cals
296g protein
57g fat

Was very low on fat again : /
going to start having more whole eggs in the morning


Training

Biceps
• Standing Barbell Curls
• Seated Dumbell Curls
• Preacher Curls


Triceps
• Close-Grip Press
• Skullcrushers
• Triceps Pushdowns


Abs
• Cable Crunches: 3 sets of 8-12 reps (30-45 seconds of rest)
• Side Bends: 3 sets of 12 reps (30 seconds of rest)
• Crunches: 3 sets of 12 reps (30 seconds of rest)
• Leg Raises: 3 sets of 12-15 reps (45 seconds of rest)
_____________________
30 min of cardio, 15 min in the sauna

[Becker51]

Gonna start following your log a lot more. Seems about the same as what I can do.

235-205? Congrats man. Any pics? Do you like how you're looking compared to where you started?

[Reformed90]

Got back from the movies just now, so this is Fridays log, just recorded it later


Nutrition


- - - Start - 20 mg ephedrine, 200 mg caffeine

Meal 1 - 5 whole eggs, 2 egg whites, 2 oz lean steak, 1 amino, 1 multi, 1 omega 3


Meal 2 - 8 OZ chicken breast, 1 oz cashew nuts, 1 amino, 1 multi

- - - Mid day - 20 mg ephedrine, 200 mg caffeine

Meal 3 - 2 scoops of whey, 2 tbls organic peanut butter, 1 amino, 1 omega-3


Meal 4 - 9 oz chicken breast, 1 oz raw cashew nuts, 1 omega-3, 1 amino, 1 multi


Meal 5 - 8.4 OZ chicken breast, 1 oz raw chasew nuts, 1 amino, 1 omega-3


Macros

2050 cals
272g protein
84g fat

Training

Legs
• Barbell Full Squats: 4 Sets Of 4-6 Reps
• Dumbbell Lunge: 4 Sets Of 12 Reps Each Leg
• Leg Press: 3 Sets Of 12-15 Reps
• Lying Leg Curl: 3 Sets Of 12 Reps
• Leg Extensions: 3 Sets Of 20 Reps


Calves
• Standing Calf Raises - 3 Sets of 10 reps
• Seated Calf Raises - 3 Sets of 10 reps

10 min in the sauna, no cardio due to it being leg day

[Reformed90]

Warning: Skip this post if it will ruin your nutrition plan, picture of temptation right below













































Today was my first cheat meal!


Nutrition

- - - 20 mg ephedrine, 200mg caffeine

Meal 1 - 6 whole eggs, 1 omega, 1 amino, 1 multy


Meal 2 - 7 oz chicken breast, 14g cashew nuts, 1 omega-3, 1 amino

- - - 20 mg ephedrine, 200 mg caffeine


Meal 3 - 2 scoops of whey, 1 slice of cheese, 1 omega-3, 1 amino, 1 multi


Meal 4 - (CHEAT MEAL) 6" philly cheesesteak, 1 amino, 1 omega-3!




Meal 5 - 7 oz chicken breast, 1 amino, 1 omega-3, 1 multi


Meal 6 - 1 scoop of casein, 1 amino, 1 omega-3.

Macros
1900 cals
259g protein
due to cheat meal - 70g carbs
86g fat


Training

Off day, 35 min cardio, 20 min sauna

[Breaker10]

great work, keep it up! hope you enjoyed the cheat day.. those rock, haha.