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  1. #91
    Wackadoo Grifts's Avatar
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    Got a mile of cardio in today. Was supposed to be a rest day. Calves were somewhat sore beforehand, about the same after. I used mapquest and now now that my route is 0.5 miles. I can now time myself and figure out how fast I am going.

    I did some yard work as well.

    Back is still a bit sore when I bend down, but not bad.

    Baked a turkey today, had drum + thigh for dinner Then Guacamole and pork rinds, trying to up my fat intake for the day.

    Final Macros

    Calories 2,126
    Carbs 35
    Fiber 17
    Net 18
    Fat 128
    Protein 190

    Fat and carbs are a teeny bit higher due to gravy. No way to really calculate it, since it is home-made. Not game breaking though.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  2. #92
    Wackadoo Grifts's Avatar
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    Workout Today:

    Squat 7 @ 160
    Bench 7 @ 115
    Squat 7 @ 160
    Bench 7 @ 115

    Squat 7 @ 245
    Bench 7 @ 115
    Squat 7 @ 245 Almost dumped the last rep, was in the middle of moving up and my son started screaming "DADDY!" right next to me.
    Bench 10 @ 115

    Power Clean
    10 doubles @ 135

    Deadlift 5 @ 255
    OHP 7 @ 100
    Deadlift 5 @ 255
    OHP 6 @ 100
    OHP 1 @ 115

    Pendlay Row 7 @ 125
    Bent over laterals 10 @ 10 lb dbs
    Extra left shoulder work
    Pendlay Row 7 @ 125
    Bent over laterals 10 @ 10 lb dbs

    Had to stuff in a bunch of calories at end of day. Best time to do it post workout theough,

    Dinner was a lb of caggabe, 5 oz corned beef, 3 eggs, 2 slices of bacon, protein shake with flax seed (should of added peanut butter!)

    Hopefully the neovar and Glycobol shoved those carbs right to the muscles.

    Calories 1,905
    Carbs 83
    Fiber 20
    Net 63
    Fat 105
    Protein 164
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  3. #93
    Registered User Cowmustard's Avatar
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    Lols at the kid screaming at ya man, ain't got any of my own so God bless me when they start showing up!
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  4. #94
    Wackadoo Grifts's Avatar
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    Relatively boring work day. No real exercise today.

    Calories 2,119
    Carbs 23
    Fiber 4
    Net 19
    Fat 121
    Protein 218

    Fat and protein macros still aren't right, but that is the last of the turkey, so I should be able to eat more eggs, bacon, etc and get things a bit more balanced.
    Last edited by Grifts; 01-27-2013 at 05:18 PM.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  5. #95
    Wackadoo Grifts's Avatar
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    Felt weak during my workout today, but got it done. If feeling persists next workout, then Thursday and Friday will be a carb up. Hope I can put it off. I did not have pre workout carbs today, so I will make sure to on Wednesday, and see the results.

    Workout Today:

    Squat 7 @ 135
    Bench 7 @ 125
    Squat 7 @ 135
    Bench 7 @ 125

    Squat 7 @ 225
    Bench 7 @ 125
    Squat 7 @ 225
    Bench 7 @ 125

    Power Clean
    10 doubles @ 135
    1 single of 155
    3 fails at 160. Almost there...

    Deadlift 5 @ 275
    OHP 7 @ 90
    Deadlift 5 @ 275
    OHP 7 @ 90

    Pendlay Row 7 @ 115
    Bent over laterals 10 @ 10 lb dbs
    Extra left shoulder work
    Pendlay Row 7 @ 115
    Bent over laterals 10 @ 10 lb dbs

    Calories 2,253
    Carbs 72
    Fiber 23
    Net 49
    Fat 135
    Protein 200
    Last edited by Grifts; 01-28-2013 at 05:26 PM.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  6. #96
    Wackadoo Grifts's Avatar
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    Easy work day today, swapped with someone, so I will be off all Friday, should there need to be a carb up, I will be prepared.

    Didn't get home in time for cardio. My normal supervisor is a personal trainer, but she wasn't there today. She is going to take a look at my jogging form. Tomorrow or Thursday, hopefully

    Macros were pretty good today, but I had to guesstimate for breakfast/lunch as I didn't have enough food for the entire day at work. Had to take it where I could get it. Probably over calories/underestimated size, but I did my best.

    Lower left back bothering me, left shoulder.

    Finished dinner with 12 ounces of broccoli.

    Calories 2,111
    Carbs 44
    Fiber 18
    Net 26
    Fat 137
    Protein 171
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  7. #97
    Registered User Cowmustard's Avatar
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    Love me some broccoli man!!!!

    Hope everything starts healing up for ya!!!
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  8. #98
    Wackadoo Grifts's Avatar
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    Originally Posted by Cowmustard View Post
    Love me some broccoli man!!!!

    Hope everything starts healing up for ya!!!
    Seems to be clearing up. Some tightness in my back during work, but went away after lifting.

    Workout Today:

    Squat 7 @ 205
    Bench 7 @ 135
    Squat 7 @ 205
    Bench 7 @ 135

    Squat 7 @ 205
    Bench 7 @ 105
    Squat 7 @ 205
    Bench 6 @ 135

    Power Clean
    7 doubles @ 135
    1 double @ 155
    Good triple extensions today

    Deadlift 5 @ 295
    OHP 7 @ 80
    Deadlift 5 @ 295
    Did a couple sumo deads too
    OHP 7 @ 80

    Pendlay Row 7 @ 105
    Bent over laterals 10 @ 10 lb dbs Neutral grip
    Extra left shoulder work
    Pendlay Row 7 @ 105
    Bent over laterals 10 @ 10 lb dbs Neutral grip

    Calories 2,179
    Carbs 118
    Fiber 16
    Net 112
    Fat 115
    Protein 166

    Much better lifting session. I either need to eat carbs before lifting or do a refeed. I am going to try to just eat about 50 grams before lifting, adjusting fat down on lifting days.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  9. #99
    Registered User Cowmustard's Avatar
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    I get ya, kinda like a tkd variety. I switched over to the all pro lift routine, might have to think about doing the same due to all the extra volume.
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  10. #100
    Wackadoo Grifts's Avatar
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    Got about a mile in today. Dragged along my kids, so I had to keep them going when I went, so a bit slower than usual. Otherwise, decent macros for the day. Going to try to take in another 12 oz broccoli. Hopefully successful.

    Calories 2,183
    Carbs 50
    Fiber 19
    Net 31
    Fat 130
    Protein 196
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  11. #101
    Registered User yabbyshmabby's Avatar
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    Originally Posted by Grifts View Post
    Got about a mile in today. Dragged along my kids, so I had to keep them going when I went, so a bit slower than usual. Otherwise, decent macros for the day. Going to try to take in another 12 oz broccoli. Hopefully successful.

    Calories 2,183
    Carbs 50
    Fiber 19
    Net 31
    Fat 130
    Protein 196
    Man, I can understand! It's good for them to see you running/working out. They always become interested.
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  12. #102
    Wackadoo Grifts's Avatar
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    Originally Posted by yabbyshmabby View Post
    Man, I can understand! It's good for them to see you running/working out. They always become interested.
    It's an odd situation looking at them.

    My oldest is overweight, but autistic. So I can't get him to lift weights, or even eat better because of his limited diet. He just doesn't understand the concept.

    My middle son is skinny. He needs to bulk. He has a better diet than the oldest one, but not by much. He wants to lift weights, but he doesn't listen, so could easily hurt himself.

    Youngest is still a toddler, so IDK about him yet.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  13. #103
    Wackadoo Grifts's Avatar
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    Got a mile jog in today, instead of resting. Re-arranged a lot of furniture in my house.

    Also made some chili to eat on the next week or so.

    Tomorrow back to lifting!

    Macros
    Calories 2,170
    Carbs 24
    Fiber 3
    Net 21
    Fat 146
    Protein 204
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  14. #104
    Registered User Cowmustard's Avatar
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    Originally Posted by Grifts View Post
    Got a mile jog in today, instead of resting. Re-arranged a lot of furniture in my house.

    Also made some chili to eat on the next week or so.

    Tomorrow back to lifting!

    Macros
    Calories 2,170
    Carbs 24
    Fiber 3
    Net 21
    Fat 146
    Protein 204
    Keto style chili.... Never thought of that before....
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  15. #105
    Wackadoo Grifts's Avatar
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    Originally Posted by Cowmustard View Post
    Keto style chili.... Never thought of that before....
    Its reasonably low carb to begin with, as long as you don't thicken with flour.

    Beef - Ground, 90% lean meat / 10% fat, raw (hamburger)
    Ro-Tel - Hot Diced Tomatoes With Habaneros
    Progresso - Black Beans, 1 container (1 4/5 cups ea.)
    Contadina - Tomato Sauce, 7/8 cup
    about 16 oz water
    spices from carroll shelby chili mix, but omit the corn flour

    Total: 1611 76 23 69 160
    Per Serving: 269 13 4 12 27

    cals, carbs, fiber, fat, protein (in that order)

    Serving size is about 10 ounces. Very filling!

    Omit the beans, for even lower carbs...though less fiber.

    I put it all in a slow cooker and let it work a couple hours.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  16. #106
    Wackadoo Grifts's Avatar
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    A good workout today. New PR for Power cleans, was able to complete 2x8 reps of OHP, where I was only able to 7, 6 last time at same weight

    Workout Today:

    Squat 8 @ 135
    Bench 8 @ 115
    Squat 8 @ 135
    Bench 8 @ 115

    Squat 8 @ 245
    Bench 8 @ 115
    Squat 8 @ 245
    Bench 8 @ 115

    Power Clean
    7 doubles @ 135
    1 single 155
    1 single 160 (PR)
    1 fail 165

    Deadlift 5 @ 255
    OHP 8 @ 100
    Deadlift 5 @ 255
    OHP 8 @ 100


    Pendlay Row 8 @ 125
    Bent over laterals 10 @ 10 lb dbs
    Extra left shoulder work
    Pendlay Row 8 @ 125
    Bent over laterals 10 @ 10 lb dbs


    Calories 2,211
    Carbs 128
    Fiber 22
    Net 106
    Fat 133
    Protein 143

    Overall, I like this sort of template for workout days. I would like to have seen a bit less carbs, a bit more protein. Maybe 80 net carbs, 170 g protein on lifting days. Had to eat lunch out, steak n shake, but I had hot dogs with no bun. Able to keep calories under control though, all good. Still tastes like I am sucking on a penny despite all the carbs. We shall see tomorrow morning.

    Fasting most of tomorrow. Might have some difficulty hitting macros, but I will make sure to hit protein, even if I have to chug protein powder. Going to do some fasted cardio in the morning.

    EDIT: Did 3x5 hanging leg raises and 8 wide grip pullups in the evening.
    Last edited by Grifts; 02-03-2013 at 06:14 AM.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  17. #107
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    Originally Posted by Grifts View Post
    A good workout today. New PR for Power cleans, was able to complete 2x8 reps of OHP, where I was only able to 7, 6 last time at same weight

    Workout Today:

    Squat 8 @ 135
    Bench 8 @ 115
    Squat 8 @ 135
    Bench 8 @ 115

    Squat 8 @ 245
    Bench 8 @ 115
    Squat 8 @ 245
    Bench 8 @ 115

    Power Clean
    7 doubles @ 135
    1 single 155
    1 single 160 (PR)
    1 fail 165

    Deadlift 5 @ 255
    OHP 8 @ 100
    Deadlift 5 @ 255
    OHP 8 @ 100


    Pendlay Row 8 @ 125
    Bent over laterals 10 @ 10 lb dbs
    Extra left shoulder work
    Pendlay Row 8 @ 125
    Bent over laterals 10 @ 10 lb dbs


    Calories 2,211
    Carbs 128
    Fiber 22
    Net 106
    Fat 133
    Protein 143

    Overall, I like this sort of template for workout days. I would like to have seen a bit less carbs, a bit more protein. Maybe 80 net carbs, 170 g protein on lifting days. Had to eat lunch out, steak n shake, but I had hot dogs with no bun. Able to keep calories under control though, all good. Still tastes like I am sucking on a penny despite all the carbs. We shall see tomorrow morning.

    Fasting most of tomorrow. Might have some difficulty hitting macros, but I will make sure to hit protein, even if I have to chug protein powder. Going to do some fasted cardio in the morning.
    That chili sounds good right about now. Nice job on the PR!
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  18. #108
    Wackadoo Grifts's Avatar
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    Originally Posted by jcpryor3 View Post
    That chili sounds good right about now. Nice job on the PR!
    Thanks! 160 has been a repeat offender for stopping me, so I am glad to have gotten it.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  19. #109
    Wackadoo Grifts's Avatar
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    Fasted until 1700 today, just finished dinner, so about 1100 calories/hour.

    I did 2 miles fasted this morning today. Felt pretty good!

    Calories 2,143
    Carbs 40
    Fiber 12
    Net 28
    Fat 132
    Protein 200
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  20. #110
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    Fighting through today's workout. Sore throat, stuffy nose, feeling weak. About to deadlift, we'll see...
    www.squidoo.com/keto-diet

    Was 300+ lbs.
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    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  21. #111
    Wackadoo Grifts's Avatar
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    Started feeling cruddy last night, scratchy throat, stuffy nose. Sleepy. Got a bit of rest and felt better as I got home, but still not 100%. Got through my workout. Hopefully tomorrow is better.

    It must be boring reading my workouts. They are pretty much always the same...

    Workout Today:

    Squat 8 @ 135
    Bench 8 @ 125
    Squat 8 @ 135
    Bench 8 @ 125

    Squat 8 @ 225
    Bench 8 @ 135
    Squat 8 @ 225
    Bench 8 @ 135

    Power Clean
    7 doubles @ 135
    Tired today, not going to push this

    Deadlift 5 @ 275
    OHP 8 @ 90
    Deadlift 5 @ 275
    OHP 8 @ 90


    Pendlay Row 8 @ 115
    Bent over laterals 10 @ 10 lb dbs
    Extra left shoulder work
    Pendlay Row 8 @ 115
    Bent over laterals 10 @ 10 lb dbs


    Calories 2,100
    Carbs 98
    Fiber 10
    Net 88
    Fat 92
    Protein 208
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  22. #112
    Wackadoo Grifts's Avatar
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    Work day, not much to report.

    Calories 1,838
    Carbs 35
    Fiber 5
    Net 30
    Fat 123
    Protein 142
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  23. #113
    Wackadoo Grifts's Avatar
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    Fasted until 1630 today. Had pre-workout carbs and went to lift. Got 3 sets of squats in, on third set of bench presses I failed on last rep of third set and could not get out from under bar. Wife helped, but I either need to use my power rack for barbell bench as well, or switch back to dumb bells. Carbing up next few days to try to come back strong. I may attempt to finish workout tomorrow, but then again, I may not.

    Will be hitting protein macro, otherwise will be trying to focus on more carbs, less fat, but I probably will be eating just about everything I can.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  24. #114
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    Doing some carpentry work today as opposed to finishing lifting. Taking a good amount of glycobol and NeoVar to take advantage of the carbs.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  25. #115
    Wackadoo Grifts's Avatar
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    Macros Today


    Calories 2,034
    Carbs 234
    Fiber 7
    Fat 58
    Protein 137
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  26. #116
    Wackadoo Grifts's Avatar
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    Work day today. Tomorrow will be my return to the gym

    so far:

    Calories 1,472
    Carbs 32
    Fiber 5
    Net 27
    Fat 86
    Protein 140

    Might have some nosh later, dunno.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  27. #117
    Wackadoo Grifts's Avatar
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    Unfortunately unable to hit my reps this workout, so I will be repeating same weights for squat, OHP, and rows. Still a hard workout though.

    Trying to decide what chest exercise to swap Bench for. Maybe DB, but I find that was hard on my left shoulder.

    Squat 9 @ 135
    Bench 9 @ 115
    Squat 9 @ 135
    Bench 9 @ 115

    Squat 8 @ 245
    Bench 9 @ 115
    Squat 7 @ 245
    Bench 9 @ 115

    Power Clean
    7 doubles @ 135
    Single at 155

    Deadlift 5 @ 245
    OHP 9 @ 100
    Deadlift 5 @ 245
    OHP 7 @ 100


    Pendlay Row 9 @ 125
    Bent over laterals 10 @ 10 lb dbs
    Extra left shoulder work
    Pendlay Row 8 @ 125
    Bent over laterals 10 @ 10 lb dbs




    Calories 2,166
    Carbs 70
    Fiber 6
    Net 64
    Fat 136
    Protein 165
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  28. #118
    Registered User Cowmustard's Avatar
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    maybe dips.....
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  29. #119
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    Originally Posted by Cowmustard View Post
    maybe dips.....
    Hmm possible, looks painful to my shoulder, but I can try them.

    Never posted macros yesterday. Had a big ribeye for dinner, about 13.5 oz prior to cooking

    Calories 2,154
    Carbs 27
    Fiber 6
    Net 21
    Fat 138
    Protein 195
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
    2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933

    Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953

    Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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  30. #120
    Brain keto expert Shenpen's Avatar
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    Originally Posted by Grifts View Post
    Hmm possible, looks painful to my shoulder, but I can try them.

    Never posted macros yesterday. Had a big ribeye for dinner, about 13.5 oz prior to cooking

    Calories 2,154
    Carbs 27
    Fiber 6
    Net 21
    Fat 138
    Protein 195
    Not enough cream!
    Eddie Izzard for Mayor!!!!
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