Keto Log

[54m0n6]

My Journal/Supplements/Diet(keto)/Training

Introduction

Nickname: Sam
Location: QC

Hobbies/Likes:
Training
Chest & Bicep Training
Supplements
Cooking
Plain colored body fit shirts
Porn
Shoes
Sunglasses
American Sitcoms
K-drama/movie
Napping

Dislikes:
Cardio
Back/Legs exercises
People in gym who take too many dumbbells
Vegetables

Statistics
Age: 21
Height: 5'10
SW:175lbs
CW:164lbs
BF%:17%(not accurate)
Waist:34 inches

Goal:
8% BF
170 lbs
31-32" waist



Supplements

Currently taking
Optimum Nutrition 100% Whey
Animal Pak
Kirkland Fish Oil
Jack3d
Amino 2222
Dextrose


Wish List(No Budget)
Scivation Xtend
MusclePharm Creatine
Optimum Nutrition 100% Casein

Dosage

Morning: 1 Animal Pak
With Meals(3x): 2 caps fish oil 1000
Pre workout: 2 scoops Jack3d
Post workout: 1 scoop whey with 2-4 amino 2222 w/ 20g dextrose


Diet

I follow a strict CKD.

Maintenance:2,200cal
Deficit: -500cal = 1,700cal/day
Macros: 65/30/5 fat/protein/carb
Fat:110g
Protein:150g
Carb:<20g

mostly consists of
Eggs
Bacon
Chicken
70/30 ground beef
Butter
Cream Cheese
Peanut Butter
200-300g Broccoli
Olive Oil

4-5 meals a day
300-500 cals per meal

Training

Sunday:Legs/Abs
Monday: definitely rest
Tuesday:Chest/Biceps
Wednesday:Shoulder/Abs
Thursday:Back/Triceps
Friday: rest or chest/abs
Saturday:Bicep/Tricep

4x8 to failure for all exercises except Abs

3x25-30 or 3x30-60 seconds for abs

30 second rest before next set. 1 minute rest before next exercise

I train in the gym for 45-60mins

Cardio:

45-1hr LISS cardio 4x a week(4-6km/h)


Motivation

Dream Body

Ryan Reynolds/Rain/Bradley Cooper



Quotes

“If you always do what you always did, you’ll always get what you always got.” - Susan Jeffries

"**** Happens" - Unknown