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I've tried one of these in the past but quickly decided to stop. I'm dedicating myself completely to this one and will update it until my goals are met.

My goal is to simultaneously increase my mass to 190 pounds and decrease my body-fat percentage to 10%. No need to post and tell me that this is impossible because I can already hear the growls and cackles of derision as I write this now. Think of this as an experiment rather than a declaration of possibility.

My background is this:
I used to be very into weight-lifting. I had a lot of muscle-mass. I have no idea how much but I could hang-clean 275 for 10 for example. Then an injury occurred and I've stopped weight-lifting for a few years now. In the past year I've cut down from around 290 pounds (35% body-fat) to 180 pounds (13-15% body-fat). I did this without weight-lifting whatsoever. Below are the photos taken afterwards.

These can be used as my before photos:

These are both several weeks old. Since then I've begun weight-training again. Just very lightly in order to warm my muscles back up and get them used to tearing again. Since the photos I've maintained my body-fat % and increased my mass to 188 (gaining about 8 pounds in 3 weeks). This was done performing very light and basic exercises (25 pound DB benching for example).

I believe my muscles are now prepared for my full routine.

Here are my current stats:
weight - 188 pounds
body-fat % - 13-15%
arms flexed - 14 inches
waist - 33 inches
chest - 41 inches
thighs - 22 inches

I guess let's see what happens. Make sure to visit my guide to ketosis.

Oh and I wrote this up. Maybe it will be helpful to somebody:

1. I figured what my BMR is by inputting my information into the following equation:
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
It turns out my BMR is around 2000 kcal/day.
2. At this point you'd normally you'd subtract calories from this number if you want to cut or add calories if you want to bulk.
3. In order to decide how much protein to consume daily, I multiplied my LBM by my body mass to see how much lean-body mass I possess.
0.85 x 188 lbs = ~160 lbs.
Therefore I should consume about 160 grams protein/day.
4. I then took my BMR and subtracted the calories which are attributed to proteins.
2000 - (160 x 4) = 1360 calories
5. I then subtracted the calories which should at least be attributed to carbohydrates.
1360 - (30 x 4) = 1240 calories
6. My macro-nutrient layout per day is 138 g fats, 30 g carbohydrates, 160 g proteins.
7. Then I just divided these numbers by the number of meals I want to eat per day to find the layout per meal.
8. Then I used this list and tried to come up with meals that fit my macro layout.

2. Diet Overview

Daily macro-nutrient goal:
2000 calories
138 g fats
30 g carbohydrates
160 g proteins

Macro-nutrient goal per meal:
666 calories
46 g fats
10 g carbohydrates
53 g proteins

this is a ratio of 62/6/32

The following is a list of 10 meals. I will eat other things as well, but these will just make it easier for me when I don't feel like thinking. They are all cheap, quick, and easy to make (at least for me since I already have the ingredients).

--------------------

Meal 1: cream-cheese bagel, fried eggs, and cottage cheese with chia seeds
• 1/2 low-carb bagel (found here)
• 1/2 oz cream cheese
• 2 large eggs whole
• 2 small egg whites
• 1 tsp coconut oil
• 1/2 cup cottage cheese
• 2 tbsp chia seed
657 calories, 45 g fat, 11 g carbohydrate, 52 g protein

Meal 2: hemp seed omelet with a side of cottage cheese
• 2 small eggs whole
• 2 tbsp heavy cream
• 1 tsp coconut oil
• 1/2 oz cheddar cheese
• 2 tbsp hemp seed
• 1 oz broc****
• 1/3 cup cottage cheese
653 calories, 45 g fat, 8 g carbohydrate, 54 g proteins

Meal 3: Bacon, fried eggs, and toast
• 2 large eggs whole
• 2 small eggs whole
• 1 tbsp heavy cream
• 1 tsp coconut oil
• 1 slice low-carb toast (pepperidge farm's)
• 1/3 cup cottage cheese
661 calories, 45 g fat, 12 g carbohydrate, 52 g proteins

• 1 tbsp flax seed
• 3 tbsp hemp seed
• 12 slices anchovy
• 6 slices sardine
• 1/4 cup feta cheese
• 3 tbsp no-sugar french dressing
654 calories, 46 g fat, 6 g carbohydrate, 54 g proteins

Meal 5: Egg and feta cheese salad
• 3 large egg whole (boiled)
• 2 small egg whole (boiled)
• 1/2 cup feta cheese
• 3 tbsp chia seed
• 3 tbsp no-sugar french dressing
658 calories, 46 g fat, 7 g carbohydrate, 54 g proteins

• 8 oz tuna canned
• 2 tbsp mayonnaise
• 3 tbsp hemp seed
• 3 tbsp no-sugar french dressing
673 calories, 49 g fat, 4 g carbohydrate, 54 g proteins

Meal 7: Ground-beef and sour-cream
• 1 serving taco seasoning
• 1/4 cup cottage cheese
• 1/2 cup sour cream
• 1 tbsp chia seed
678 calories, 46 g fat, 10 g carbohydrate, 56 g proteins

Meal 8: Cheeseburger
• 1 slice american cheese
• 1 low-carb bun (found here)
677 calories, 49 g fat, 5 g carbohydrate, 54 g proteins

Meal 9: Sloppy Joe
• 2 tbsp ketchup
• 1 tbsp mustard
• 1 low-carb bun
672 calories, 48 g fat, 5 g carbohydrate, 55 g proteins

Meal 10: Chicken thighs and spinach
• 1 tsp olive oil
• 1 cup spinach cooked
656 calories, 48 g fat, 3 g carbohydrate, 53 g proteins

3. Training Layout

1. legs + traps (heavy 4-6 reps) + liss
2. back + biceps (heavy 4-6 reps) + liss x 2
3. chest + shoulders + triceps (heavy 4-6 reps) + liss + miss
4. rest + liss
5. legs + traps (moderate 8-10 reps) + liss
6. back + biceps (moderate 8-10 reps) + liss x 2
7. chest + shoulders + triceps (moderate 8-10 reps) + liss + miss
8. depletion + glycogen refeed
9. rest + glycogen refeed

I'll be consuming 30 g dextrose and 40 g protein post workout, and possibly 30 g dextrose 30 minutes before a workout depending on how I feel.

------------------------------------

1. legs + traps (heavy)
- olympic clean: 6[], 6[], 6[]
- BB back squat: 6[], 6[], 5[], 4[], 4[]
- EZ upright row: 6[], 6[], 6[], 6[]
- BB shrug: 6[], 6[], 5[], 4[], 4[]
- liss []

2. back + biceps (heavy)
- pull-up: 6[], 6[], 6[]
- rack-pull: 6[], 6[], 5[], 4[], 4[]
- t-bar row: 6[], 6[], 6[]
- DB row: 6[], 6[], 6[]
- EZ curl: 6[], 6[], 4[], 4[]
- concentration curl: 6[], 6[], 6[]
- hammer curl: 6[], 6[], 6[]
- liss: []
- liss: []

3. chest + shoulders + triceps (heavy)
- dips: 6[], 6[], 5[], 4[], 4[]
- BB shoulder press: 6[], 6[], 4[], 4[]
- incline DB press: 6[], 6[], 4[], 4[]
- flat DB press: 6[], 6[], 6[]
- DB fly: 6[], 6[], 6[]
- DB lateral raise: 10[], 10[], 10[]
- DB front raise: 10[], 10[], 10[]
- reverse BB bench: 6[], 6[], 6[]
- CG BB bench: 6[], 6[], 6[]
- skull crusher: 6[], 6[], 6[]
- liss: []
- miss: []

4. rest
- liss: []

5. legs + traps (moderate)
- BB back squat: 10[], 10[], 8[], 8[]
- leg extension: 10[], 10[], 10[]
- leg curl: 10[], 10[], 10[]
- calf raise: 20[], 15[], 15[], 10[]
- DB upright row: 10[], 10[], 10[]
- DB shrug: 10[], 10[], 8[], 8[], 8[]
- liss []

6. back + biceps (moderate)
- pull-up: 8[], 8[], 8[]
- BB row: 8[], 8[], 8[]
- SL deadlift: 10[], 10[], 10[]
- EZ curl: 10[], 10[], 8[], 8[]
- seated DB curl: 8[], 8[], 8[]
- hammer curl: 8[], 8[], 8[]
- liss: []
- liss: []

7. chest + shoulders + triceps (moderate)
- dips: 10[], 10[], 8[], 8[], 8[]
- DB shoulder press: 8[], 8[], 8[]
- flat DB press: 8[], 8[], 8[]
- incline DB press: 8[], 8[], 8[], 8[]
- DB fly: 10[], 10[], 10[]
- DB rear-delt row: 8[], 8[], 8[]
- DB lateral raise: 10[], 10[], 10[]
- DB front raise: 10[], 10[], 10[]
- reverse BB bench: 8[], 8[], 8[]
- skull crusher: 8[], 8[], 8[]
- triceps extension: 10[], 10[], 10[]
- liss: []
- miss: []

8. depletion + glycogen refeed
- bear: 10[], 8[], 6[], 5[]

9. rest + glycogen refeed
- relax: []

4. subbed! good luck with your goal. You have a good layout and understanding of what you are doing.

5. Very organized and put together nicely. I will be copying a few of your meals... great suggestions. Love the idea that you are experimenting also and imo, this looks like it will work out nicely. When you have [] liss []liss and then []liss []miss, how much time are you devoting and how is that set up?

6. Originally Posted by ananf72
Very organized and put together nicely. I will be copying a few of your meals... great suggestions. Love the idea that you are experimenting also and imo, this looks like it will work out nicely. When you have [] liss []liss and then []liss []miss, how much time are you devoting and how is that set up?
thanks for stopping by Ana

i'll be weight-training in the morning and i'll do a short session of liss afterwards, and at night before sleeping i'll do a longer session of either liss or miss. when i update the log i'll input the duration, speed, and incline.

7. you have too much time on your hands i'm jealous of your meticulous set-up... looking forward to your log as usual

8. subbed. in for progress!

9. Originally Posted by chuyortiz
subbed! good luck with your goal. You have a good layout and understanding of what you are doing.
thanks for the sub!
Originally Posted by kwebbers
you have too much time on your hands i'm jealous of your meticulous set-up... looking forward to your log as usual
lol gee thanks. it only took me about an hour.. but thanks for stopping by [=
Originally Posted by rob2093124
subbed. in for progress!
thanks for the sub Rob!
Originally Posted by Boochie21
Wow ! look at this very lovely log ! I am impressed and I am sure you will see great results
thanks boochie
Originally Posted by MASSter
Good to see another log from you.......looking forward to your results.
great to have you on board. i'll keep this one updated.

10. Wow ! look at this very lovely log ! I am impressed and I am sure you will see great results

11. ## Day One

Training
1. legs + shoulders (heavy)
- olympic clean: 6[115], 6[(115x3)], 6[95]
- BB back squat: 6[135], 6[135], 5[140], 4[x], 4[x]
- DB shoulder press: 6[35], 6[45], 4[45], 4[45]
- DB lateral raise: 6[15], 6[20], 6[20]
- EZ upright row: 6[50], 6[60], 6[70]
- BB shrug: 6[140], 6[140], 5[190], 4[210], 4[210]
- liss [4.0 mph @ 4 incline for 32 minutes: ~300 calories]

Nutrition
- Meal 2
653 calories, 45 g fat, 8 g carbohydrate, 54 g protein

- Ham sandwich
• 1 low-carb bun
644 calories, 44 g fat, 5 g carbohydrate, 57 g protein

- Chicken thighs
• 1 tsp olive oil
494 calories, 38 g fat, 0 g carbohydrate, 38 g protein

- Whey protein and dextrose
• 30 g dextrose
315 calories, 3 g fat, 36 g carbohydrate, 36 g protein

Total: 2146 calories, 130 g fat, (13+36) g carbohydrate, (149+36) g protein

Although I said in an above post that I've been training for a few weeks now, I actually haven't trained legs yet (for shame, I know!) so this was the first day that I've worked out my legs in several years. The o-cleans were a bit scary at first. I had to really push and trust myself to do the first set. After I completed one rep though the rest were a snap. The weight was very heavy for me though and I couldn't complete my second set, and so I lowered the weight for my third.

Squats were killing me. I feel I could've gone heavier but I didn't want to injure myself. I stopped half-way through because I could feel I was reaching a limit. What I did was sufficient for muscle growth at this point. Yes I know I'm embarrassingly weak right now but I think over the next few weeks/months I'll leap-frog in strength and size as my muscle-memory kicks in (hopefully).

My diet was fine. I had a bit of ham since I had leftovers from easter. I was going to skip the last meal to give my metabolism some time to catch up to the calorie increase but I think the leg/shoulder workout really taxed me hard and my body was yelling at me to feed it some more so I had some chicken as well.

Tomorrow is back day! I'm excited. I love back day

My Motivation
In this section I'll post different things that motivate me. I don't know if it will be cheesy or dramatic but I don't really care.

Today:

I look at photographs and reflect on memories of my past self and I'm filled with disgust. Even the thought of me as I am now is sickening. societal conditioning and psychological marketing trickery has perverted my thinking and has manipulated my decisions as if I were a trained puppet. I thoughtlessly give my money to others in exchange for paralyzing addictions and toxins.

I allow myself to be the pawn of another. A mindless clown. A mockery of human will, intelligence, and strength.

To be persuaded by impulse whatsoever instead of clear and rational thought is a mental slavery. My excessive body-fat and addictive behaviors are my shackles.

It should anger me. I should rebel against this poisonous process which has only the worst intentions for my success and well-being; if I allow it then every bit of life, health, and money that I possess will be sucked out of me and given to those who are responsible for it all.

I refuse to be a part of this manipulative game any longer. I refuse to succumb to the path that's been lain before me and live a life of servitude and mediocrity.

"I will not be distracted from this anymore. I won't. It will take more than head-games to stop me. You may have invaded my mind and my body, but there's one thing a *human* always keeps: his pride."

12. Good to see another log from you.......looking forward to your results.

13. Profound and intense! This is very motivating! The ability you have to share your deepest drive to reach your goals shows the amount of strength and courage you have. What is especially important is your will. That's the one thing I would love to see discussed more on the forum. Without it, nothing can be accomplished. There is no supplement for it. Every one of these ppl on bb.com have cravings, off days and could find excuses. The ones with the phenomenal physiques are the ones who have the 'will'. It's good to see you are one of them.
,"I will not be distracted from this anymore. I won't. It will take more than head-games to stop me. You may have invaded my mind and my body, but there's one thing a *human* always keeps: his pride.">
For a minute, I heard Tool-H.

14. Originally Posted by ananf72
Profound and intense! This is very motivating! The ability you have to share your deepest drive to reach your goals shows the amount of strength and courage you have. What is especially important is your will. That's the one thing I would love to see discussed more on the forum. Without it, nothing can be accomplished. There is no supplement for it. Every one of these ppl on bb.com have cravings, off days and could find excuses. The ones with the phenomenal physiques are the ones who have the 'will'. It's good to see you are one of them.
,"I will not be distracted from this anymore. I won't. It will take more than head-games to stop me. You may have invaded my mind and my body, but there's one thing a *human* always keeps: his pride.">
For a minute, I heard Tool-H.
thanks Ana! glad you liked it. i don't know if i'm one of those people yet, but i hope to be in the future.

yes i love it. the mixture of chris sabat's voice acting and bruce faulconer's music is very powerful i think.

15. ## Day Two

Training
2. back + biceps (heavy)
- pull-up: 6[0], 6[(0x3)], 6[(0x3)]
- rack-pull: 6[205], 6[235], 5[240], 4[205], 4[205]
- t-bar row: 6[150], 6[150], 6[150]
- DB row: 6[45], 6[45], 6[45]
- EZ curl: 6[60], 6[60], 4[70], 4[70]
- concentration curl: 6[30], 6[30], 6[30]
- hammer curl: 6[25], 6[25], 6[25]
- liss: [3.8 mph @ 4 incline for 32 minutes: 275 calories]
- liss: [4.0 mph @ 4 incline for 42 minutes: 400 calories]

Nutrition
- Meal 2
653 calories, 45 g fat, 8 g carbohydrate, 54 g protein

- Meal 5
658 calories, 46 g fat, 7 g carbohydrate, 54 g proteins

- Chicken thighs & spinach
• 1 tsp olive oil
• 1 ounce spinach cooked
522 calories, 38 g fat, 2 g carbohydrate, 43 g protein

- Whey protein and dextrose
• 30 g dextrose
315 calories, 3 g fat, 36 g carbohydrate, 36 g protein

Total: 2148 calories, 132 g fat, (17+36) g carbohydrate, (151+36) g protein

I weighed myself today and I've gained 6 pounds! I'm at 194 now. Wow! I don't think it's fat as my face has been leaning out. (I'm starting to get those cheek indentations! Exactly what I was hoping for by the way. Facial aesthetics here I come!) Though I'm sure a good bit of that weight is due to water retention. I am a bit bloated. I'm not sure but I don't think I'm back in ketosis yet. I'm not really worried about it though because I'll be back in tomorrow after my workout definitely.

I changed my training layout slightly today. I moved shoulders to my chest day and left traps with legs. I think I like that better. Oh and here's a photo gallery of my home-gym (Gym Gallery) in case anybody is curious.

I'm still very weak which is apparent from my training numbers. For my 4th set of rack-pulls I was trying for 250 but I couldn't even budge it! So I had to go back down to 205. I was also doing assisted pull-ups. I can't recall exactly but I think last week for rack-pulls I was pulling 185 with effort so I am definitely making progress.

I can't wait for chest day tomorrow! I love it! I wish I had my strength back already so I could just pump out some heavy weight. Especially on dips. I seriously can't wait until I can do weighted dips. The mind is willing but the flesh is still weak (but not for long!).

My Motivation
Courage wolf!

Warning: The videos below may contain some explicit and offensive content.

16. HaHa.....Courage Wolf...fck yeah!

17. You'll get your strength up soon enough (remember my secret ninja tub lifting trick lol). 6 pounds? Probably water. Cool courage wolf.

18. I'm impressed with your home gym... honestly, I cannot work out unless I am paying for a gym because that's part of my "motivation" lol If I'm paying, I hold myself accountable for actually going. Also, I like being in a large empty gym in the mornings good feeling... but keep it up you'll get your strength back in no time

19. Originally Posted by MASSter
HaHa.....Courage Wolf...fck yeah!
courage wolf rules
Originally Posted by ananf72
You'll get your strength up soon enough (remember my secret ninja tub lifting trick lol). 6 pounds? Probably water. Cool courage wolf.
haha i'll remember that for my next workout
Originally Posted by kwebbers
I'm impressed with your home gym... honestly, I cannot work out unless I am paying for a gym because that's part of my "motivation" lol If I'm paying, I hold myself accountable for actually going. Also, I like being in a large empty gym in the mornings good feeling... but keep it up you'll get your strength back in no time
thanks. it doesn't look like much but i have everything i need in there. i love my home gym

20. ## Day Three

Training
3. chest + shoulders + triceps (heavy)
- dips: 6[0], 6[0], 5[(0x10)], 4[(0x10)], 4[(0x10)]
- BB shoulder press: 6[95], 6[95], 4[105], 4[(115x2)]
- incline DB press: 6[45], 6[35], 4[(35x6)], 4[(35x6)]
- flat DB press: 6[35], 6[25], 6[25]
- DB fly: 6[(10x10)], 6[(10x8)], 6[x]
- DB lateral raise: 10[10], 10[10], 10[10]
- DB front raise: 10[10], 10[10], 10[10]
- reverse BB bench: 6[65], 6[65], 6[65]
- CG BB bench: 6[65], 6[65], 6[x]
- skull crusher: 6[x], 6[x], 6[x]
- liss: [3.8 mph @ 4 incline for 33 minutes: 285 calories]
- miss: [x]

Nutrition
- Meal 1
657 calories, 45 g fat, 11 g carbohydrate, 52 g protein

- Meal 10
656 calories, 48 g fat, 3 g carbohydrate, 53 g proteins

- 1 ounce almonds
162 calories, 14 g fat, 3 g carbohydrate, 6 g proteins

- Whey protein and dextrose
• 30 g dextrose
315 calories, 3 g fat, 36 g carbohydrate, 36 g protein

Total: 1790 calories, 110 g fat, (17+36) g carbohydrate, (111+36) g protein

Well I'm back in ketosis today like I thought I would be. For the past three days I've been performing my weight-lifting in a fasted state. Tomorrow is my rest day and I'll use it to stabilize ketosis, and then for the next three workouts I'll be utilizing a TKD consuming 50 grams dextrose before each workout.

My workout today was pitiful and I was obviously depleted of muscle-glycogen. I tried taking in a bit of sugar half-way through the workout to raise my blood-sugar levels but I knew it probably wouldn't be absorbed until afterwards.

My calories were way below what they should be but I felt crappy all day and just didn't feel like eating or even moving really. I feel discouraged but I know the feeling will pass. Patience and persistence are necessary when dealing with change, and I just have to remind myself of this.
My Motivation
When nothing seems to help, I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.
- Jacob Riis

21. Sorry to hear you were feeling crappy all day. Maybe my dog "Gretal" can cheer you up?

22. Originally Posted by ananf72
Sorry to hear you were feeling crappy all day. Maybe my dog "Gretal" can cheer you up?

haha thanks! that did cheer me up! Gretal's dark, penetrating, cross-eyed gaze holds so much beauty and latent wisdom that i was drawn to tears. i feel refreshed and reborn ready to start a new day!

23. Yes... the mere fact that her eye balls google off in different directions mean she has 'two' squirrels to bark at from the window. She is a fearless beast! Have a fantabulistic friday!

24. Are you still active bro? You are basically KING of ketosis on this forums, I would like to see more of your action.

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