** Reformed90 Ketosis log **

[Reformed90]

Thank you!

and I agree, it had been almost a month since I had a cheat meal

[Reformed90]

Nutrition

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


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

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


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


Meal 3 - 7.50 oz chicken breast, 1 oz raw cashew nuts, 1 amino, 1 multi, 1 omega-3

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


Meal 4 - 2 scoops of whey, 1 tbls organic peanut butter, 1 slice of cheese, 1 amino, 1 omega-3


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


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

Macros
1955 cals
280g protein
81g fat


Training
30 min cardio, 20 min in the sauna

[Reformed90]

I wanted to share this picture with you guys.

I got it from someone that posted it in another thread that I had made, I just took a screen shot of the excel Meal info part, printed it, and I use it sometimes I keep track of cals in my nutrition notebook.

It saves alot of time.

[Reformed90]

Great workout today, increased by weight by 20 lbs on the bench press from last week, and increased 10 pounds on the incline press.


Nutrition

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

Meal 1 - 3 egg whites, 3 whole eggs, 1 slice of cheese, 1 amino, 1 multi, 1 omega-3


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

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


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

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

Meal 4 - 2 scoops of whey, 1 tbls organic peanut butter, 1 omega-3, 1 amino


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


Note: I skipped meal 6 due to hitting my macros for protein early, my fat macros were not quite there yet. Oh well.

Macros

1865 cals
283g protein
73.5g fat
30 carbs


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


Powerlifting
Deadlifts 3 Sets 10, 6, 4 reps
_____________________________
Cardio: 20 min of HIIT and 20 min in sauna

[Reformed90]

Nutrition

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


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


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


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


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


Meal 4 - 7 oz chicken breast, 2 cups of salsa, 2 pieces of cheese, 1 omega-3, 1 amino


Meal 5 - 2 scoops of whey, 2 cheese sticks


Macros
2010 cals
302g protein
84.5g fat
24g carbs


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)
__________________________________________________

Cardio - 30 min of HIIT, ran for 5 min, fast walking for 5 min, rinse and repeat. While running my heart rate stayed from 177 to 180

While fast walking heart rate was around 145

5 min in the sauna

[Reformed90]

Nutrition

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

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

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


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


Meal 3 - 6.4 oz chicken breast, 1.3 oz cashew nuts, 1 amino, 1 multi, 1 omega-3


Meal 4 - 6 oz chicken breast, 1 cup of mushrooms, 1 tbls olive oil, 1 omega-3, 1 amino


Meal 5 - 5.4 oz chicken breast, cup of salsa, 2 slices of cheese, 1 multi, 1 omega-3

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


Macros
1710 cals
277g protein
79g fat

Training

30 min of cardio, 20 min in the sauna

[Reformed90]

Nutrition

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


Meal 1 - 3 whole eggs, 3 egg whites, 1 slice of cheese, 1 multi, 1 omega 3, 1 milk thistle


Meal 2 - 7 oz chicken breast, 1 oz cashew nuts, 1 omega-3, 1 milk thistle, 1 vitamin C


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

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


Meal 4 - 6.8 oz chicken breast, cup of mushrooms, 1 tbls olive oil, 1 omega-3, 1 milk thistle, 1 vitamin C


Meal 5 - 6.8 oz chicken breast, 1 oz cashew nuts, 1 amino


Meal 6 - 1 scoop of casein, 1 omega-3, 1 multi


Macros
1960 cals
292g protein
83.5g fat
23g carbs

Training


Biceps
• Standing Barbell Curls 3 sets of 8-10
• Seated Dumbell Curls 3 sets of 8-10
• Preacher Curls 3 sets of 8-10

Triceps
• Close-Grip Press 3 sets of 6-8
• Skullcrushers 3 sets of 8-10
• Triceps Pushdowns 3 sets of 10-12

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)
__________________________________________________
Cardio
20 min of HIIT
10 min sauna

[Reformed90]

Nutrition


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

Meal 1 - 2 egg whites, 3 whole eggs, slice of cheese, 1 multi, 1 omega-3, 1 vitamin C


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


Meal 3 - 8 oz ground turkey, 1 multi, 1 omega-3


Meal 4 - 8 oz ground turkey, 1 vitamin C, 1 omega-3


Meal 5 - 8 oz lamb tips, 1 omega-3, 1 multi


Meal 6 - 2 scoops of casein, 1 omega-3

Macros
1970 cals
275g protein
80.5g fat
8g carbs

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
_________________________________________
Cardio
30 min, heart rate averaged at 150

[Reformed90]

Missed a few days, i'll post old daily logs

Nutrition

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


Meal 1 - 3 whole eggs, 3 egg whites, 1 slice of cheese, 1 multi, 1 omega, bcaa, vitamin C


Meal 2 - 2 scoops of whey, 2 tbls organic peanut butter, omega, bcaa


Meal 3 - CHEAT MEAL - Italian Meatball from Carinos




Meal 4 - 2 scoops of whey, 1 omega, bcaa, 1 multi


Meal 5 - 2 scoops of casein, 1 omega, bcaa, multi

Note: didn't keep track of macros

Training

50 min on the stair stepper, 10 min sauna

[Reformed90]

Nutrition

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

Meal 1 - 2 egg whites, 3 whole eggs, 1 slice of cheese, 1 multi, bcaa, vitamin C, omega


Meal 2 - 7.40 oz lamb tip, bcaa, omega

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

Meal 3 - 6 oz chicken breast, 2 slices of cheese, bcaa, omega, multi


Meal 4 - 7 oz chicken breast, 1 slice of cheese, omega, bcaa, 1 vitamin C


Meal 5 - 6 oz chicken breast, 1 slice of cheese


Meal 6 - 2 scoops of casein


Macros
1840 cals
263g protein
82.5g fat

Training

Cardio: 40 min on the stair stepper

[Reformed90]

Nutrition

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

Meal 1 - 3 whole eggs, 2 egg whites, 1 piece of chicken sausage, omega, multi, bcaa, vitamin C


Meal 2 - 2 scoops of whey, 2 tbls organic peanut butter, omega, bcaa


Meal 3 - 7 oz lamb tip, bcaa, omega, multi


meal 4 - 7 oz chicken breast, 1 tbls olive oil, cup of mushrooms, bcaa, omega, vitamin C


Meal 5 - 6.8 oz chicken breast, 1 oz cashew nuts, omega


Meal 6 - 1 scoop of casein, omega, multi, bcaa

Macros
1900 cals
251g protein
75.5g fat
19g carbs

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

Powerlifting
- Deadlifts 3 Sets 10, 6, 4 reps

Cardio: 40 min on the stair stepper

[Reformed90]

Nutrition

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

Meal 1 - 3 whole eggs, 2 egg whites, 1 slice of cheese, vitamin C, omega, multi, bcaa


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


Meal 3 - 6 oz chicken breast, 2 slices of cheese, multi, omega

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

Meal 4 - 5 oz chicken breast, 2 slices of cheese, omega, vitamin C


Meal 5 - 1 scoop of whey, omega


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

Macros
1902 cals
244g protein
81.5g fat
17g carbs

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 3 sets of 10 reps
• Reverse Wrist Curls 3 sets of 10 reps

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)



Cardio
30 min on the stair stepper, 5 min sauna

[Reformed90]

Nutrition

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

Meal 1 - 3 whole eggs, 2 egg whites, 1 multi, 1 omega, 1 vitamin C


Meal 2 - 6 oz chicken breast, 1 slice of cheese, omega

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


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


Meal 4 - 6.5 oz chicken breast, cup of olive oil, cup of mushrooms, omega, vitamin C


Meal 5 - 6 oz chicken breast, 1 cheese stick, 1 oz cashew nuts, omega, multi


Meal 6 - 1 scoop of casein, omega

Macros
1920 cals
248g protein
81g fat
20g carbs


Training

Cardio 20 min on the stair stepper, 20 min of HIIT, 10 min sauna

[Reformed90]

Nutrition

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

Meal 1 - 3 whole eggs, 2 egg whites, 1 slice of cheese, 1 multi, 1 omega, 1 vitamin C


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

- Snack - 1 cheese stick

Meal 3 - 6.5 oz chicken breast, 1 slice of cheese, cup of salsa, omega, multi, vitamin C


Meal 4 - 2 scoops of whey, 2 tbls organic peanut butter, omega


Meal 5 - 6.7 oz chicken breast, 1 tbls olive oil, multi, vitamin C

Macros
1940 cals
240g protein
80.5g fat
20g carbs


Training

Biceps
• Standing Barbell Curls 3 sets of 8-10
• Seated Dumbell Curls 3 sets of 8-10
• Preacher Curls 3 sets of 8-10

Triceps
• Close-Grip Press 3 sets of 6-8
• Skullcrushers 3 sets of 8-10
• Triceps Pushdowns 3 sets of 10-12

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)



Cardio 20 min on the stair stepper, 10 min of HIIT, 10 min sauna

[Reformed90]

Nutrition

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

Meal 1 - 3 whole eggs, 2 egg whites, 1 slice of cheese, 1 multi, 1 omega, 1 vitamin C


Meal 2 - 2 scoops of whey, 2 tbls organic peanut butter, fish oil


Meal 3 - 6 oz chicken breast, 1 slice of cheese, fish oil, multi


Meal 4 - Syntha-6 ( which tasted like a milk shake )


Meal 5 - 6.4 oz chicken breast, 1 slice of cheese, multi, omega


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


Macros
1875 cals
247g protein
72.5g fat
28g carbs

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 10 Reps
• Lying Leg Curl: 3 Sets Of 12 Reps
• Leg Extensions: 3 Sets Of 10 Reps

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

[Reformed90]

Today, I will end my keto log, my new nutrition plan is going to be

Mon-Tue (40-40-20)

Wed (keto)

Thurs-Fri (40-40-20)

Sat-Sun (keto)

Thanks for all response and views to my log!