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  1. #1
    Registered User CurlsintheRack's Avatar
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    CurlsintheRack is offline

    The Road to Stop Being CHUBBY

    Starting two weeks ago, I began a keto diet with my girlfriend after seeing the success she had with it previously. Since starting, I've lost roughly 10 pounds while increasing my lifts in the gym. I've always worked out on and off since high school football, but I've never really had my diet in check. After trolling this site for a number of years, I've decided to create a log of my own to be a source of accountability and motivation. Enough about me; on to the log....

    Stats:
    Height: 5'11
    Weight: 209
    Age: 25

    Split:
    Day 1: Chest/Tris
    Day 2: Back/Bis
    Day 3: Legs/Shoulders
    Day 4: Off
    Day 5: Chest/Tris....repeat

    I don't have a set time when I do cardio, but I've been alternating days and doing 30 minutes of LISS (being sure to keep my heart rate at or below 130).

    Tonight is Day 1 of the split, so I will post up my workout afterwards.

    My diet isn't particularly a set thing at the moment, but I try to hit the following macros:
    Fat: 150g
    Carbs: 30-40g
    Protein: 250g


    Feel free to post comments or suggestions as I am fully willing to listen and take advice (so long as it's not blatantly wrong).

    Also, some pictures will be posted in the near future.
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  2. #2
    Loading.... xcessive1's Avatar
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    xcessive1 is offline
    Just wanted to tell you you can do it. As a former fat kid I've been through what you're about to go through. Focus on the end result bro!
    “Stay hungry, stay healthy, be a gentleman, believe strongly in yourself and go beyond limitations.”
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  3. #3
    Registered User K41N's Avatar
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    K41N is offline
    Originally Posted by xcessive1 View Post
    Just wanted to tell you you can do it. As a former fat kid I've been through what you're about to go through. Focus on the end result bro!
    ^ This

    Split looks pretty normal (i do pretty much the same thing). One thing you can do is add in a depletion workout where you basically just do 2 exercises for each body part.
    ie-
    Deadlift
    Squat
    Dips
    + whatever areas you think still my have some stores left in.

    Cardio is hard to do on keto, although a little warm up and warm down cardio before lifting can help warm up your joints and heart (5 minutes before & after).

    Just keep an eye on your calories & adjust your macros as you need. Keeping carbs to <30 may help you get to a deeper level of ketosis but whatever works for you.

    Good luck man
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  4. #4
    Registered User CurlsintheRack's Avatar
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    CurlsintheRack is offline
    Well, I wouldn't say I'm a fat kid anymore. However, I used to be in the mid-200s (I think I got up to 260 at my fattest).

    I'm pretty sure I'm in ketosis. We have some ketosis sticks (yes, I've heard they can be misleading) and they're indicating that I'm in. I usually do come in under 30g of carbs a day, somewhere around 25.

    Todays Workout:
    Chest/Tris/Abs

    BB Flat Bench:
    135 x 8
    185 x 8
    225 x 6
    275 x 5
    285 x 3
    315 x 2

    DB Incline Bench:
    105 x 8
    115 x 5
    105 x 7

    Dips:
    BW + 90 x 10
    BW + 115 x 7
    BW + 135 x 4 ----> dropset to BW x 12

    Machine Flies superset with BB Flat Bench:
    195 x 10 / 70 x 13
    215 x 8 / 70 x 11
    215 x 7 / 70 x 9

    Tricep Rope Pushdowns:
    160 x 10
    170 x 9
    140 x 11

    Overhead EZ Bar Tricep Press (alternated between this and an ab circuit):
    100 x 9
    100 x 9
    100 x 8

    30 minutes of cardio ( < 130 heart rate)

    I'll start keeping a better track of my meals throughout the day to keep you guys updated.
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  5. #5
    Registered User CurlsintheRack's Avatar
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    CurlsintheRack is offline
    So, this weekend was hectic, so I wasn't able to update the thread or do legs. Either way, here is the back workout:

    Workout:
    Back/Bis

    Barbell Rows:
    135 x 8
    185 x 8
    225 x 6
    275 x 7
    285 x 5
    295 x 4
    245 x 11

    Pull-ups:
    BW + 45 x 7
    BW + 45 x 7
    BW + 25 x 8 --> BW x 9

    T-bar Rows:
    115 x 12
    160 x 9
    170 x 7

    Lat Pulldowns superset with pulldown machine:
    210 x 8 / 160 x 10
    210 x 7 / 160 x 9
    195 x 8 / 160 x 8

    EZ Bar Curls:
    125 x 7
    130 x 5
    115 x 8

    DB Curls (reps for each arm):
    60 x 6
    65 x 4
    55 x 8

    Reverse EZ Bar Curls superset with cable/rope hammer curls:
    70 x 10 / 120 x 8
    80 x 8 / 110 x 9
    70 x 9 / 100 x 11

    I will throw some pictures up either today or tomorrow. Also, starting today, I'll document each meal and try to roughly estimate the macro counts.

    All in all, I've been steadily losing weight. I started this diet at about 218, and now I'm somewhere in the 207-209 range (I couldn't weigh myself this morning because my girlfriend's scale is low on battery). I weighed 206 on Sunday morning, but that's because I was out drinking and woke up super dehydrated.
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  6. #6
    Registered User CurlsintheRack's Avatar
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    CurlsintheRack is offline
    Ok, yesterday's meals went something like this:

    Meal 1: 1 Scoop Whey, 1 TBSP Peanut Butter, Almond Milk
    Meal 2: 2 Hamburger Patties (90/10 fat ratio) with 2 slices of pepperjack cheese
    Meal 3: Miracle Noodles with Alfredo, Sausage, and Bacon
    Meal 4: Whey Smoothie with Peanut Butter and Almond Milk

    I missed a meal yesterday because I fell asleep in the middle of the day. I also missed my workout as a result of my laziness. Pictures to follow later.
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  7. #7
    Registered User CurlsintheRack's Avatar
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    CurlsintheRack is offline
    I didn't get a chance to post my workout from yesterday, so here is yesterday and today's workouts:

    Tuesday:
    Chest/Tris/Abs

    Barbell Flat Bench
    135 x 8
    185 x 8
    225 x 6
    275 x 5
    295 x 3
    265 x 6
    245 x 7

    Decline Barbell Bench
    245 x 7
    255 x 5
    235 x 7

    Incline Barbell Bench superset with press machine (I don't know what to call it)
    225 x 7 / 185 x 10
    225 x 6 / 185 x 8
    225 x 5 / 165 x 12

    Machine Flies
    185 x 10
    210 x 8
    235 x 6

    Smith Machine Close Grip Bench Press
    185 x 11
    195 x 10
    205 x 8

    Tricep Pushdown
    150 x 8
    195 x 5
    220 x 9
    222 1/2 x 8
    225 x 6

    Then I did an ab circuit for about 15 minutes, followed by 20 minutes of cardio.



    Wednesday:
    Back/Bis

    Deadlift
    225 x 6
    315 x 4
    405 x 4
    455 x 3
    495 x 1
    525 x 1

    Pullups superset with Lat Pulldowns
    BW + 45 x 7 / 195 x 10
    BW + 25 x 8 / 195 x 9
    BW + 25 x 6 / 195 x 7

    T-Bar Rows
    180 x 8
    190 x 6
    200 x 5

    Seated Cable Rows
    210 x 9
    225 x 7
    240 x 6

    Chin-ups (Hammer Grip) superset with Lat Pulldown Machine
    x 9 / 160 x 11
    x 8 / 160 x 8
    x 8 / 160 x 8

    EZ Bar Curls
    115 x 7
    125 x 4
    115 x 6

    Seated DB Curls
    50 x 6
    45 x 7
    40 x 7

    20 minutes of cardio

    My meals yesterday went something like this:
    1: 2 sausage links, 2 eggs
    2: Triple Whopper Patties, lettuce, tomato, onion, no bun
    3: 15 chicken wings, celery
    4: 1 Scoop of ON Hydrobuilder
    5 2 Bratwursts, 1 slice of pepperjack cheese

    ...and today:
    1: 1 scoop of whey, Peanut Butter
    2: ANOTHER Triple Whopper Salad Concoction
    3: 1 bratwurst
    4: 1 scoop of ON HB
    5: Ground Beef burger patty with egg, cheese, and bacon, some mayo, lettuce
    snack: pack of peanuts

    Despite the frequent and shameful trips to Burger King, my weight has continued to slowly drop. My lowest (yesterday) was 208.2.
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  8. #8
    Registered User CurlsintheRack's Avatar
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    I'm planning on doing a carb-up on Sunday. After reading about clean carb-ups and carb-ups with fat, I'm going with a clean carb up starting with breakfast on Sunday and ending with dinner on Sunday.
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  9. #9
    Registered User CurlsintheRack's Avatar
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    CurlsintheRack is offline
    I went out drinking last night, and my waking weight was 204.3. After getting some water down to battle dehydration, my weight went to 207.4 That's probably closer to my real weight.

    Thursday:
    Legs/Shoulders/Abs

    225 x 8
    315 x 5
    335 x 7
    365 x 4
    405 x 1
    315 x 8

    Leg Press

    810 x 8
    860 x 6
    910 x 5

    Front Squats supetset with Lunges (w/ 35 lbs. DBs)

    185 x 8 / lunges
    185 x 7 / lunges
    135 x 12 / lunges

    Leg Curl superset with Calf Raises

    115 x 12 / 135 x 15
    125 x 11 / 135 x 13
    135 x 9 / 135 x 11

    Behind the Head Overhead Press (there has to be a real name for this exercise)

    95 x 12
    115 x 9
    125 x 8

    Shrugs superset with Upright Rows

    315 x 10 / 90 x 12
    315 x 10 / 90 x 11
    315 x 8 / 90 x 9

    After that, I did some shoulder raises while doing a series of crunches. It was pretty terrible.

    Meals:
    1: 1 Scoop of Whey, 1 TBSP Peanut Butter
    2: 2 Trout Filets, Turnip Greens, Green Beans
    3: 1 Bratwurst, 1 piece of string cheese, 1 pack of peanuts
    4: 1 Scoop of HydroBuilder

    I missed a meal last night due to going out and drinking. I'm sure I'll make up for it today.
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