3 month Keto Bulk Log

[cengizfive]

As of today I'm beginning with a Keto bulk and will continue it for 3 month (november-january). I have been lifting seriously for 6 month and my goal is to gain a few pounds and lose some fat. The reason for chosing a keto is that there aren't that many bulking logs available and I want to try something new.

I will be doing classic keto/anabolic diet with 60% fat, 35% protein and 5% carbs. I will consume ~3500kcal and carb load on the weekend. Supplements are a multivitamin sup, zinc and whey PWO.

Nutrients

fat:		233g
protein:	306g
carbs:		44g

In this log, I will be logging my meals and training, if possible every day. To keep it organized every entry of me will be linked at the end of this first post.

My current weight is 225lbs (102kg) and 16% bodfat, I'm 6'3" (1,90m). I would like to increase my lean mass and get rid of a few percent fat, maybe increase strength.

The workout plan consists of a low volume (3 sets of 5 reps) 2 day push/pull split, which I do trice a week on non consecutive days (mostly monday, wednesday and friday). Written below are the excercises with my current (11/1/2010) training weights:

Workout A

Squat			120kg
BB Bench Press		80kg
BB Overhead Press	50kg
Dips			Bodyweight

Workout B

Deadlift	150kg
Lat Pulldown	90kg
BB Rows		100kg
BB Curls	35kg

Further posts in this thread
I thankfully can't add links or pictures because my post count is too low x)

[cengizfive]

11/1/2010 meals and training

Meals

Amount	Food		Kcal	Fat	Protein	Carbs

125g	Bacon		374	32	23	1
180g	Eggs		292	22	23	2
30g	Whey		120	2	24,6	1
200ml	Whipping Cream	576	60	4	6
200g	Berries		130	0	3	24
200g	Ham		290	6	60	0
100g	Almonds		577	54	19	4
200g	Chickenbreast	246	6	46	2
145g	Tuna in oil	420	31	35	0
15ml	Waltnutoil	134	15	0	0
200g	Shrimps		194	4	38	0

			3353	230g	275g	40g		8-10g fibre

Actually the amount of food is really little and I like to not get stuffed but I have to admit that I'm not really satisfied by the food. Also I'm a little bit under my targeted 3500kcal but it should suffice.

Training

Push-Excercise		1st set	2nd Set	3rd Set

Squats		125kg	5	5	5
Bench Press	80kg	4	3	2
Overhead Press	50kg	5	3	2
Dips		BW	5	5	5

Just had bacon and eggs before training and didn't felt energetic and really good. I will decrease weight on Bench Press and Overhead Press and decondition myself on these excercises to get better results.

[cengizfive]

11/2/2010 meals

Meals

Amount	Food		Kcal	Fat	Protein	Carbs

100g	Almonds		577	29	0	4
100g	Gouda 45%	370	29	25	0
125g	Trout, smoked	175	6	26	0
200g	Ham		290	6	60	0
22g	Mayonaise	160	17	0	1
330g	Chicken Breast	406	10	76	3
120g	Vegetables	29	0	2	5
45ml	Walnutoil	404	45	0	0
80g	Salami		297	26	15	0
125g	Mozarella	319	25	23	0
100g	Soft cheese	257	20	19	1

			3284	238g	265g	13g		~5g fibre

Nothing interesting happend, just feel really stuffed for the first time!

[cengizfive]

11/3/2010 meals and training

Meals

Amount	Food		Kcal	Fat	Protein	Carbs

180g	Eggs		292	22	23	2
125g	Bacon		374	31	23	0
60g	Salmon, smoked	122	7	13	0
125g	Mozarella	319	25	23	0
30ml	Walnutoil	269	45	0	0
100g	Soft cheese	257	20	19	1
100g	Gouda		370	29	25	0
15g	Mayonaise	122	12	0	0
100g	Salami		371	33	19	0
125g	Trout, smoked	175	6	26	0
210g	Pork Steaks	222	6	42	0
150g	Tuna in brine	180	3	39	0
110g	Vegetables	26	0	2	4
30g	Whey		120	2	25	1


			3314	241g	279g	8g		4g fibre

Training

Push-Excercise		1st set	2nd Set	3rd Set

Lat Pulldown	90kg	7	7	7
Overhead Press	45kg	7	7	7

Couldn't do my usual workout today, decreased the weight on OHP on purpose and increased the volume, Lat Pulldown went pretty good, didn't expect it to be that easy. Yet no loss in power.