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Thread: Keto Log

  1. #1
    Sors Inanis shadowwalker021's Avatar
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    Keto Log

    Hello there. I usually am a fairly private person, but I've decided to make a little journal here on bodybuilding.com. I find that inspiring others inspires me, so I will attempt to inspire and motivate you to become the person that you are capable of being.

    Here is my background:

    As a young boy I was constantly tormented and ostracized by the other children at my catholic school. I began weight-training in order to vent my anger. I then realized that I was able to morph and control my body in this way, and I pushed further and harder. Soon I was the strongest student at my school and I became the star athlete. In high-school I was the captain of my football team, and I had scouts coming from across my state to visit and talk with me. I chose a college and everything was set; I had a full scholarship to a respectable university in order to play football for them. This was my life and my dream. Then it happened. It was the third game of my senior season when the ligament in my left ankle was completely severed and separated from itself. I would no longer play football; and I will live forever with a metal rod in my ankle reminding me of this. I entered a deep and long depression. The end result of that depression is the mass of fat that you see on the left of my pictures. This is how and when I began bodybuilding. I remembered back to my childhood days when I realized that my body was elastic and malleable. I understood that my material form is in a perpetual exchange with the external environment, and thus subject either to the randomness of fate or to my guiding choices and will. I did not choose fate.







    The transformation above took:
    - 296 days
    or
    - 42 weeks
    or
    ~10 months

    In between all of that, i actually took about 2 months off in which i gained back roughly 40 pounds due to binge eating.

    If i took my dieting and exercise seriously everyday, i could have made this change in under 6 months.

    My Present Goal:

    I took the "after" photos several days ago, and at that time I weighed ~185 pounds at ~13% body-fat.

    My goal is to weigh 200 pounds at a body-fat percentage of 10%. I will make this change in 6-12 months under a ketogenic metabolism. I believe that I will regain my muscle-mass and strength quickly due to muscle memory.

    For those who aren't aware, I've written a lengthy but I think easily digestible guide to ketosis that might help any beginners who are viewing this thread.

    -------

    Today was my first day back in the gym in at least 2 years. I did a very light workout working my chest and triceps. My goal was just to get my muscles used to tearing again.

    Here's a photo I snapped afterwards (with a pump):



    Let's do this!
    Last edited by shadowwalker021; 03-30-2011 at 12:17 AM.
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    your bf is alot higher than 13% sorry to tell you, im am 10% and you have quite a bit more fat then me....im just saying
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    Originally Posted by brentbonifas View Post
    your bf is alot higher than 13% sorry to tell you, im am 10% and you have quite a bit more fat then me....im just saying
    oh yeah? what do you think it is then?
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    Well, I just calculated my body-fat percentage again, and with body-fat calipers I get (12.8%) and with a tape measurement method I get (13.8%). Not only this but I've been keeping track of my body-fat losses with the previous mentioned methods including my own calculations of where I should be; both methods have never deviated by more than 2 percentage points and they've both fallen in accordance with my calculations of where I should be.

    I think in the top photos it appears that I have more body-fat than I do because, although my skin has been extraordinary thru this whole matter (what with me losing 100+ pounds in 10 months), I do still have a tiny bit of loose skin. As well, the above photos were taken relaxed and after a glycogen refeed so there is a good bit of water there as well.

    Also, if I'm not at least 14% then my abdominal muscles should not show whatsoever, and in the bottom photo they clearly are peeking thru just a bit...

    So, with all that said, I'm fairly certain that I'm somewhere in the vicinity of 13-14% body-fat, but heck what do I know. I could be wrong for sure.

    Anyway... here are some pictures of my home gym

    Deadlift station


    Power-rack and bench


    Ghetto t-bar row station


    Weight rack


    Dip belt, weight belt, and speed bag.
    (I also have a punching bag that's not pictured).


    And my newest addition: a dip station


    yep... looks like the gang's all here. these are all you need. keep it simple.
    Last edited by shadowwalker021; 03-29-2011 at 07:44 PM.
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    3/29/11

    Training

    like I said in the previous post, I worked chest and arms today. I only did a very light workout in order to get back into the swing of things.

    4 sets incline DB bench
    2 sets decline DB bench
    3 sets skull crusher

    since I haven't trained in nearly 2 years, this really worked my muscles over good. I can definitely feel it right now. I also feel incredible though. I forgot how much I love weight-training. It used to be what I lived for back in the day. When you weight-train you initiate the secretion of all kinds of cool hormones and steroids that make you feel awesome! If you haven't trained in a while, I suggest going to the gym and just doing a little something.

    One thing that I'm not happy with is how weak I've become. I could barely get 40s for 10 on DB incline... this is a large difference from when I was pushing 100s several years ago. I feel that my strength will return in a short while though as long as I maintain these workouts.

    Diet

    I ate two omelets and a post-workout protein shake with coconut oil.

    the omelets consisted of 2 eggs, shia and hemp seeds, hemp oil, cheddar cheese, heavy cream, and a bit of raw onion.

    hemp seeds and hemp oil are both keto super foods. they are both among the most nutritious foods that exist, and they both contain an almost complete fatty acid profile.

    omelets are one of the keto super-meals. they are incredibly versatile and you can load them up with either fat or protein and loads of fiber... plus they taste incredible if you know how to make them.

    oddly enough, I've encountered quite a few people who don't know how to make omelets... they somehow burn eggs to the pan.. so since omelets are such an awesome keto food I'll write up a quick guide to making fantastic omelets:

    how to cook an omelet:
    1. in a bowl add eggs, a tiny bit of heavy cream, and whatever meats or veggies you want to add. (don't add the cheese yet.) whisk this.
    2. when the pan is nice and hot, add the contents of the bowl in.
    3. carefully scrape the the omelet so that it doesn't stick to the sides of the pan, then insert a spatula underneath it and flip the omelet. (or if you're cool you can flip it without a spatula)
    4. add the cheese to the cooked side. wait for 1 minute. then fold the omelet.

    that's all for tonight..
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    3/30/11

    Training

    Today I trained my back and my biceps.

    Deadlift 3 x 10
    T-bar row - 3 x 8
    Good mornings - 3 x 10
    EZ curls - 3 x 8
    Hammer curls - 3 x 8

    I went light again with very low weight so that my muscles are able to become adapted to the training.

    I snapped another photo after this workout (my new avi). I feel as though these workouts are helping to tighten my skin up, and I notice I am losing fat at an even more rapid pace than I did when I didn't workout (obviously).. so I'm happy.

    Diet

    I had an omelet, a salad, a post-workout protein shake with coconut oil... and I will have some other meal later today (maybe deviled eggs...)

    Salad - avocado, lettuce, sharp provolone, shia seeds, hemp seeds, with a mix of hemp oil and creamy caesar dressing.

    Inspiration

    A Perfect Circle - Passive


    Tool - Forty Six & Two


    Audioslave - Like a Stone


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    Originally Posted by shadowwalker021 View Post
    oh yeah? what do you think it is then?
    i would say 15% you may have something different, but from the pics, you look like 15% Just my opinion everybody has one.

    congrats on the transformation thus far though!
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    Registered User JKN77's Avatar
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    Good weight loss progress bro happy to see one less fat person! Lol, now let's pack on the muscle!! Wat are your cals like?

    I'll be in and out of here to see how your doin, very interested. As for the body fat% u should get water tested, it's the most accurate but as long as you are consistent with how u measure it don't matter. But be ready for ppl to disagree
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    Originally Posted by brentbonifas View Post
    i would say 15% you may have something different, but from the pics, you look like 15% Just my opinion everybody has one.

    congrats on the transformation thus far though!
    possibly. either way though i will continue as i am so it doesn't really matter to me.

    thanks. appreciate it.

    Originally Posted by JKN77 View Post
    Good weight loss progress bro happy to see one less fat person! Lol, now let's pack on the muscle!! Wat are your cals like?

    I'll be in and out of here to see how your doin, very interested. As for the body fat% u should get water tested, it's the most accurate but as long as you are consistent with how u measure it don't matter. But be ready for ppl to disagree
    thank you.
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    3/31/11

    In the frighteningly near future you will find yourself with only a few moments of life left; in these moments, you will reflect wistfully on things that you wish you had done, and things that you wish you still would have time to do. Close your eyes, relax, and put yourself in this very real and upcoming event. What are you thinking of? Whatever comes to your mind, whatever ambitions or desires flood your thoughts, write them down and memorize them. Recite them to yourself at every moment.

    Hey. I know your style. You're waiting. What are you waiting for? Waiting for when you're ready... when you have more time... when you're stronger...

    You're waiting for tomorrow, but friend: tomorrow does not exist. All that there is and all there ever will be is now. Soon all of the past will no longer exist, and you will find yourself in the exact same position that you found yourself before: sitting, lingering, remaining in the present moment. Do not wait. Begin.
    Training

    Shoulders/Traps/Legs

    BB squats 4 x 10
    BB shrugs 3 x 10
    DB shoulder press 2 x 8
    EZ raises 2 x 10

    another light day. just getting back into the swing of things. all of my muscles are incredibly sore now from the past two workouts. i love it though it lets me feel.. and reminds me that i'm alive.

    Diet

    made a mexican omelet taco with salsa today. freakin good as hell. i was going to snap a picture but i didn't want prolong the time i had to wait before i could begin feasting

    I also made a cheesecake:



    i'm eating this now. jelly?

    recipe: http://www.genaw.com/lowcarb/its_a_snap_cheesecake.html

    James LaBrie - Drained


    Switchfoot - This is Your Life
    Last edited by shadowwalker021; 04-01-2011 at 04:22 PM.
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    4/1/11

    Training

    Today is my rest day for training. My muscles have definitely been shocked back into an anabolic state but I think I will wait at least one more training cycle until i begin my ketogenic muscle-building routine. I also realize I haven't been logging weights or calories and I have been very vague with my plan but I will begin in about a week once my routine in underway.

    I will also be doing about an hour of LISS in a bit because I feel like shedding a bit more fat right about now.

    Diet
    - Hemp and shia seed omelet
    - Avocado, hemp seed, hemp oil, and whey protein smoothie.
    - will probably have some more eggs and nuts later.

    Also, I am considering discontinuing this journal/log because like I said I am a private person and letting people inside my world even just a bit makes me slightly uncomfortable. The fact that it makes me uncomfortable though tells me that I should continue. Whenever you find yourself in a comfort zone, you must work to get out of it. I just hope by the end of all of this that my posting will inspire at least someone out there to shed their own inhibitions and transform themselves. That's really all I want to get out of this.

    I promise things will get more exciting though. If I decide to continue this log I will be posting up tons more tips, recipes, exercises, plans, and even some videos of me lifting.. and of course progress pictures. I don't want to seem like a know-it-all though so if I'm doing anything incorrectly don't be afraid to point it out. I'll try not to bite your head off.
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    Originally Posted by shadowwalker021 View Post

    Also, I am considering discontinuing this journal/log because like I said I am a private person and letting people inside my world even just a bit makes me slightly uncomfortable. The fact that it makes me uncomfortable though tells me that I should continue. Whenever you find yourself in a comfort zone, you must work to get out of it. I just hope by the end of all of this that my posting will inspire at least someone out there to shed their own inhibitions and transform themselves. That's really all I want to get out of this.

    I promise things will get more exciting though. If I decide to continue this log I will be posting up tons more tips, recipes, exercises, plans, and even some videos of me lifting.. and of course progress pictures. I don't want to seem like a know-it-all though so if I'm doing anything incorrectly don't be afraid to point it out. I'll try not to bite your head off.
    I vote that you do not discontinue.. Its always nice to look back at your own logs like these and be able to see progress And not that you need it, but the extra support from those who you have inspired doesn't hurt either!
    ____________________________
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    Training/Food/Recipe log:
    http://forum.bodybuilding.com/showthread.php?t=135443421

    other recipe logs:
    'Cooking on Keto'
    (Part I) - http://forum.bodybuilding.com/showthread.php?t=132899693
    (Part II) - http://forum.bodybuilding.com/showthread.php?t=132982263
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    4/2/11

    My muscles still haven't recovered from the workouts so I decided to have a carb-up tonight and tomorrow.

    Diet

    pre-carb-up:

    I had an omelet (surprise surprise) and an ensalada de pomodoro:



    Then I ate a banana and about 30 minutes after I did about 20 minutes of sprint hiit. Directly afterwards I had a protein shake with milk a bit of liquid sugar.

    Then I had some pasta and a bagel with a bit of cream cheese. very good. I feel slightly light-headed. I think I will be okay though

    Oh and I decided to skip the 2nd preparatory week and begin my routine and diet Monday, so I'll be fine-tuning my workout plans tomorrow while I feast on tons of carbs. Sounds fun.
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    Originally Posted by kwebbers View Post
    I vote that you do not discontinue.. Its always nice to look back at your own logs like these and be able to see progress And not that you need it, but the extra support from those who you have inspired doesn't hurt either!
    true, true. thanks for the encouragement [=
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    you might dig this

    http://forum.bodybuilding.com/showthread.php?p=608052853&posted=1#post608052853

    BEARS, CUBS, BULLS, HAWKS, SOX, MMA
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    Yes.....I'm that wrestler MASSter's Avatar
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    A little late to the party. Was not aware you had a log going. By no means should you discontinue your log. You have made an amazing transformation and can inspire many others to do the same. You yourself may get some useful tips/ideas from others that can make your journey more productive whether it's workout/diet or other. And lastly....making it public is similar to a workout partner. When you don't feel like working out or eating right you feel not only accountable to yourself and your goals but to your workout partner/followers.
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