keto save me!

[mnguy12000]

Yikes. I have fallen off the wagon. Been lifting pretty well over the last year. Lost my job in oct found new on in dec. Fell off diet and I guess fell into a mini depression.

Ate like garbage tried to do keto, but ate carbs = mnguy get fat.

so here I am starting over. I havent weighed myself in a while.but would guess I am at 190-195.

Will be hitting it hard and eatin good.

Today work out 4 sets, one chaser
Trilats
Lawn mowers 80/6
Skulls 85\6
Rev fly 25\6
Cabletri 72\6
Up row 80\4
Rope tri 62\6
Chair dips 3\30

Lbs are max weight.

Diet is garbage today, hence the post. Need accountability. Tomorrow keto starts

[mnguy12000]

Whoops. Injury. Start over.

Diet:

4 hard boil eggs
Pep
2 cheese slice
Burger w/cheese
Prot shake
Chicken w/salad.
Lots o water

Cals 1800

Work out:

Lawnmowers 85
Skulls 105
Rev flys 35
Rope tri 72
Lat raise mod 40
Tri press 74
Shrugs 255
Tri dips 25 reps

Weight 188

Goal in 30 days 175ish

[mnguy12000]

Day 3 Keto:

Down to 189

Yesterday Workout:

Bench 245/5
Shoulder up/out 25/6
DB Press 160/6
Rotator in/out 35/6
Flys 90/6
Up Rows 55/5

I have a shoulder issue that prevents me from doing any milt presses or over head presses. So i have to do what I can for the shoulder work.

Diet:

Breakfast:
Shake 24p
2 eggs
2 sausages

Morning snack:
Beef jerky
Almonds

Lunch:
2 hamburger patty
2 slice cheese
.5 serving of turkey pepperoni

Snack:
2 eggs

Dinner:
chicken breast with spinach

Peanuts off and on

Cals 1950.

Was very tired yesterday as afternoon approach but this is normal for me. hardest part is keeping carbs out. I might, from time to time, have a few but to always keep my ratios as close as i can to having carbs be no more then 15% of total cals, when I do have them.

[mnguy12000]

its been a while and work has been crazy being closing week so i havent had a chance to update.

Weekend was ok, ate too many carbs and knocked my self out of Keto. Didnt gain any weight but feels like starting over, need to make sure i have what i need to not cheat. week has been ok, i have lunch with co-works and had some carbs but I still kept my cals at 1800, just to still lose a little weight. I am skipping carb up this weekend and going to do next weekend instead.

Lifts Back/bi

Pull ups 20lb/10, 25lb/6, 30/6, 35lb/6, 15lb/15
Curls/curl bar 85/10, 90/8, 95/6, 105/3, 60/15
narrow pullup 12lb/10, 15lb/8, 20lb/6, 25lb/6, 10lb/12
4x4x4: 25lb, 30lb, 30lb, 35lb, 20lb7x7x7
wide pull up 10, 8, 5lb/6, 10lb/5, lat pull 140/15
hammer 25/10, 30/8, 35/6, 40/5, 20/15
deadlifts skipped as back has been sore

diet:

3 eggs
sausage
chhese

meatballs
2 cheese slices

serving almonds

prot shake

meatballs, spinach, ham

[mnguy12000]

Starting up again. Weekend prep. Lost a lot of strength with a surgery that kept me out for half a year, needless to say packed on the weight and looking to go from 210ish to 185 by Oct 28th, my 42 bday. Sad to look over this post and see just how much strength I lost but I have a pretty good blue print for how to do my workouts.

As for food and goals. Will be looking at a 1800 to 2100 cal diet, based on what I have done before. I dug through my old fitday log from 2011! and found some keto entries and will base my diet off of those.

so today, Saturday and Sunday will be limiting carbs, getting close to when on Monday I go full bore. AS for work outs, it will be tough. I have not really been into the gym lately because of the embarrassment and loss of energy. So I might just move to a simple push pull plan 3 days a week and 2 to 3 days cardio.

So Monday

Chest and shoulders

Wednesday
Arms Back

Friday
Legs and rotating between back and chest

My goal is 3 sets and 10 to 12 reps, after a month I'll probably move to work from earlier in post. Hardest part will be the first two weeks. Just getting back into the swing of things again. But I know I can do it!

[mnguy12000]

Starting up again. Weekend prep. Lost a lot of strength with a surgery that kept me out for half a year, needless to say packed on the weight and looking to go from 210ish to 185 by Oct 28th, my 42 bday. Sad to look over this post and see just how much strength I lost but I have a pretty good blue print for how to do my workouts.

As for food and goals. Will be looking at a 1800 to 2100 cal diet, based on what I have done before. I dug through my old fitday log from 2011! and found some keto entries and will base my diet off of those.

so today, Saturday and Sunday will be limiting carbs, getting close to when on Monday I go full bore. AS for work outs, it will be tough. I have not really been into the gym lately because of the embarrassment and loss of energy. So I might just move to a simple push pull plan 3 days a week and 2 to 3 days cardio.

So Monday

Chest and shoulders

Wednesday
Arms Back

Friday
Legs and rotating between back and chest

My goal is 3 sets and 10 to 12 reps, after a month I'll probably move to work from earlier in post. Hardest part will be the first two weeks. Just getting back into the swing of things again. But I know I can do it!

Monday and Tuesday:

Monday work out:

4 sets of 15 normal Push ups
4 sets of 15 Wide push ups
4 sets of 15 Decline Push ups
4 sets of 12 shoulder press 25lbs
4 sets of up/out should raises 12 lbs

diet:
breakfast
2 eggs 2 sausage patties
snack
almonds and Pepperjack cheese
Lunch
2 beef patties and cheddar cheese
snack
2 beef sticks
Dinner
fajitas with 3 low carb tortillas

2 protein shakes

57f, 38p, 6c

Tuesday

Hiit 25 minutes

Food
pretty much same as yesterday except breakfast was Johnsonville cheddar and Jap dog with 2 eggs and dinner was meatballs and broccoli

63f, 34p, 4c

[bjjnovice]

Keep it going man! It looks good.

[KetoCarol]

I love the motivation you have, keep up the good work!