Austin's BODY OPUS Ketogenic Diet Log

[ihelpmotivate]

Good stuff bra. Did regular workout Friday and Depletion this morning.

I will follow your guide next week.

On carb re-feed do you stay at same caloric values as your weekday?

Also I read that we should getting high glycemic carbs during the refeed process. Is that true and if so how much.

I'm using your macros you posted on my log so thanks for that.

[aaaaaaaaaachooo]

Good stuff bra. Did regular workout Friday and Depletion this morning.

I will follow your guide next week.

On carb re-feed do you stay at same caloric values as your weekday?

Also I read that we should getting high glycemic carbs during the refeed process. Is that true and if so how much.

I'm using your macros you posted on my log so thanks for that.

I typically eat about 1.5x maintenance during carb-ups. (Just 1 day/week)
I'm going for as much possible super-compensation as possible.
Still trying to tweak my carb-up foods a little.

Yes, High GI to start out with for the first 12hrs or so, then switch to lower GI foods during the second half of the re-feed. (Although I've heard this isn't super important, I believe it DOES affect insulin sensitivity - so imo - it is definitely optimal this way.
I started my carb-load as soon as I left the gym w/ candy (sweet tarts are high in dextrose/maltodextrin). haha. Fast absorption, and spikes up the insulin levels, priming my body to absorb LOTS of carbs.

I love leaving the gym after a badass workout while munching on candy. haha.
Feels great.

[Cowmustard]

Keto carb ups re the best!!!!

[aaaaaaaaaachooo]

Keto carb ups re the best!!!!

Ohhhh yeaaaaa! I was eating on some pop tarts for the carbs until I read "Fructose" in the ingredients.
I REALLY try to stay away from fructose during carb-ups, and try to minimize sugars for the most part.
Other than that - high carbs, high protein, low fat!!!!

Saturday morning Krispy Kreme donuts = AWESOMENESS. lol
(I limited fat, and sugars the rest of the day....but I love big breakfasts).
3 donuts fresh & warm off the press hit the spot!!! haha

[aaaaaaaaaachooo]

Official Weigh In Today! 214.3 - nearly a 2lb gain.
Not worrie about this at all. I attribute this to an excellent depletion workout, and a very nice super-compensation carb-up. I will however be introducing more cardio - as my main focus is fat loss.
I'm seeing changes in the mirror for the better, and can tell I'm getting leaner!!

I am taking a "Deload" week, and not carbing up this coming weekend - since I can feel my body really needs it. I will just be going for walks on the beach & wait to lift / run until sometime next week.

Today was Chest/Tri/Forearm/Bicep - and I had an incredible pump.
Kept the workout at high intensity, low volume, with heavy weights.
Here's the post workout meal!!!


1/2lb Ground Deer meat, topped with melted shredded cheese & bacon strips with Ranch.

(I ran out of raw spinach this morning...lol)

[ihelpmotivate]

Ohhhh yeaaaaa! I was eating on some pop tarts for the carbs until I read "Fructose" in the ingredients.
I REALLY try to stay away from fructose during carb-ups, and try to minimize sugars for the most part.
Other than that - high carbs, high protein, low fat!!!!

Saturday morning Krispy Kreme donuts = AWESOMENESS. lol
(I limited fat, and sugars the rest of the day....but I love big breakfasts).
3 donuts fresh & warm off the press hit the spot!!! haha

Hold up, you ate donuts . Man I was craving some krispy creme donuts but I read your macros and I thought it had too much fat. I ate fruit loops instead ha ha(Other than it may have fructose its pretty good macro wise). Next Saturday its on though.

I also read about the first 12 hours of high glycemic and then the next lower glycemic. In the book I was reading the author used a 36 hour supercomensation period and in the first 12 hours he suggested just drinking high glycemic drinks( I guess gatorade/ powerade) then move to cereal, pop tarts, then next twelve towards lower glycemic levels, and so on.

My question is if you are only going for 24 hours and you getting in only so many calories how do you have time to spit them up into two 12 hour periods? I mean I'm finished eating my caloric intake by hour 12-15. Eating every three hours and about 5 meals.

How many meals do you have on load days?
Do you wake during your sleep and eat?

Thanks

[aaaaaaaaaachooo]

Hold up, you ate donuts . Man I was craving some krispy creme donuts but I read your macros and I thought it had too much fat. I ate fruit loops instead ha ha(Other than it may have fructose its pretty good macro wise). Next Saturday its on though.
I also read about the first 12 hours of high glycemic and then the next lower glycemic. In the book I was reading the author used a 36 hour supercomensation period and in the first 12 hours he suggested just drinking high glycemic drinks( I guess gatorade/ powerade) then move to cereal, pop tarts, then next twelve towards lower glycemic levels, and so on.

My question is if you are only going for 24 hours and you getting in only so many calories how do you have time to spit them up into two 12 hour periods? I mean I'm finished eating my caloric intake by hour 12-15. Eating every three hours and about 5 meals.
How many meals do you have on load days?
Do you wake during your sleep and eat?

Man, Krispy Kreme Donuts are high in fat - however - if you keep the fat intake moderately low, you can still have very successful carb-ups. I don't really have a "set amount" of allowed fat during the carb ups. I typically like to have some fat in the morning via donuts, and get the fat intake minimal for the rest of the day. lol.

Starting with High GI, and ending with Low GI is optimal for insulin sensitivity reasons, & I think it will help maximize the super-compensation... having said that - I don't think it play a huge vital role to having a successful carb-up though. Either way, it's really all about how many carbs the body end up with at the end of the re-feed.

I eat about just under double what I normally eat in calories during carb-ups. (Quite a bit of food) Again, I don't REALLY focus on splitting it into 12 hour sections for High GI & Low GI foods, I just guesstimate it. (Everyone is different, and you'll know what is optimal for you through trial and error)

The book I have, titled "Body Opus" by Dan Duchaine, says to wake up every couple hours to eat during the re-feed...but Lyle Mcdonald has proven that it really isn't neccessary.
...and honestly - that's a bit riduculous.
I work on the weekends, and WILL NOT wake up every two hours to eat carbs.
I get plenty of carbs in the 24-hour period as it is. lol

[ihelpmotivate]

Man, Krispy Kreme Donuts are high in fat - however - if you keep the fat intake moderately low, you can still have very successful carb-ups. I don't really have a "set amount" of allowed fat during the carb ups. I typically like to have some fat in the morning via donuts, and get the fat intake minimal for the rest of the day. lol.

Starting with High GI, and ending with Low GI is optimal for insulin sensitivity reasons, & I think it will help maximize the super-compensation... having said that - I don't think it play a huge vital role to having a successful carb-up though. Either way, it's really all about how many carbs the body end up with at the end of the re-feed.

I eat about just under double what I normally eat in calories during carb-ups. (Quite a bit of food) Again, I don't REALLY focus on splitting it into 12 hour sections for High GI & Low GI foods, I just guesstimate it. (Everyone is different, and you'll know what is optimal for you through trial and error)

The book I have, titled "Body Opus" by Dan Duchaine, says to wake up every couple hours to eat during the re-feed...but Lyle Mcdonald has proven that it really isn't neccessary.
...and honestly - that's a bit riduculous.
I work on the weekends, and WILL NOT wake up every two hours to eat carbs.
I get plenty of carbs in the 24-hour period as it is. lol

Thanks I was reading "Better than Steroids" by Warren Wiley and he talked about the getting up every 2 even in your sleep stuff as well. He also was the one advocating a 36 hour supercompensation.

I'm just getting into Lyle Mcdonalds stuff which seems to be what a lot of people quote to on the keto forums. I will check more of his stuff out.


I have question about your workout intensity.

I've been reading your log and it seems like you are always killing it in the gym. Do you have any specific strategies which allows you to continually have high intensity workouts?

[aaaaaaaaaachooo]

I have question about your workout intensity.
I've been reading your log and it seems like you are always killing it in the gym. Do you have any specific strategies which allows you to continually have high intensity workouts?

Definitely!!! Keep the volume down. I typically do "3 sets" of each muscle I'm targeting. (Except I might do 5 for chest/back since they are so big to hit all the areas)
But this hour consists of 30 second breaks between sets, and 90 sec rest between exercises (sometimes less!) - so the intensity is definitely very high.
I'm able to keep the intensity high, by not doing too many sets.
(I'm sweating BUCKETS from the intensity)

Monday and Tuesday I can knock out my workouts in ~ 1 hour. MAYBE a little more if I feel I need it.
On these days I believe in "short & sweet" since I'm lifting HEAVY. (~6reps)

Friday's depletion is always 2hours long. Takes time to hit EVERY group of muscles. Lighter weight for 10-15reps (each set is muscle failure).
Again - low volume. No need to do a crazy number of sets, when you are doing high reps until complete failure.
Complete muscle failure every lifting session - regardless of what day it is.

So my advice is do a warm-up set. Followed by 3 working sets. Since you aren't doing a lot of sets - MAKE THEM COUNT!
Muscle failure & "pain" is what makes muscles grow & gives them a reason to stick around.

Everyone seems to have their own approach - but this is what was recommended in the book I read - and it's working extremely well.
I have yet to have a lifting session where I didn't feel great coming out of the gym.
(Yes, I'm exhausted after Friday's workout, and it sucks, but I leave the gym with candy in my hand, and ready to eat CARBS!)
FEELSGOODMAN!!!

[aaaaaaaaaachooo]

Monday : Chest / Tri / Forearm / Bicep
Tuesday: Back / Shoulder / Traps / Legs
Friday: EVERYTHING. (I actually will take my hand and "feel" all muscle groups to see what still needs to be "depleted" to make sure I hit everything.

I'd love to train with any of you guys IRL !!!
I'm doing all this solo with no lifting partner, b/c my Roommate/bestie is lazy and uninterested. lmao
(So when I go to failure everyday - I'm forced to use the smith machines for compound lifts quite a bit more than I normally would if I had a "spotter".)

[mycoolm3]

I'm in this Awsome log you got going bud.Just started last week and you have helped me alot . Thank You.

[aaaaaaaaaachooo]

I'm in this Awsome log you got going bud.Just started last week and you have helped me alot . Thank You.

I'm glad I've helped!!! If you ever have any questions feel free to ask. I'm no expert - but I've done my fair share of reading.

[YesiEvenLiftBro]

Official Weigh In Today! 214.3 - nearly a 2lb gain.
Not worrie about this at all. I attribute this to an excellent depletion workout, and a very nice super-compensation carb-up. I will however be introducing more cardio - as my main focus is fat loss.
I'm seeing changes in the mirror for the better, and can tell I'm getting leaner!!

I am taking a "Deload" week, and not carbing up this coming weekend - since I can feel my body really needs it. I will just be going for walks on the beach & wait to lift / run until sometime next week.

Today was Chest/Tri/Forearm/Bicep - and I had an incredible pump.
Kept the workout at high intensity, low volume, with heavy weights.
Here's the post workout meal!!!


1/2lb Ground Deer meat, topped with melted shredded cheese & bacon strips with Ranch.

(I ran out of raw spinach this morning...lol)

HNNNNNNNNNNNNNGGGGGGGGGGGGG you know how to eat man

[ihelpmotivate]

Monday : Chest / Tri / Forearm / Bicep
Tuesday: Back / Shoulder / Traps / Legs
Friday: EVERYTHING. (I actually will take my hand and "feel" all muscle groups to see what still needs to be "depleted" to make sure I hit everything.

I'd love to train with any of you guys IRL !!!
I'm doing all this solo with no lifting partner, b/c my Roommate/bestie is lazy and uninterested. lmao
(So when I go to failure everyday - I'm forced to use the smith machines for compound lifts quite a bit more than I normally would if I had a "spotter".)

Yea I lift solo as well. One thing I have been doing to be safer on compound lifts is to use the squat rack more.

You can do bench, BB shoulder Press, and a lot of other heavy lifts in it and the safty bars protect you.

Works well if your gym isn't too busy and people don't really use the squat rack much. In my gym in the morning most people don't so it works out pretty well.


Also there was book you said you raid describing your workout routine can you send me the name either here or pm?

[aaaaaaaaaachooo]

Yea I lift solo as well. One thing I have been doing to be safer on compound lifts is to use the squat rack more.

You can do bench, BB shoulder Press, and a lot of other heavy lifts in it and the safty bars protect you.

Works well if your gym isn't too busy and people don't really use the squat rack much. In my gym in the morning most people don't so it works out pretty well.


Also there was book you said you raid describing your workout routine can you send me the name either here or pm?

Certainly man. It's a fantastic book by Dan Duchaine (world famous steroid guru).
(I've folded multiple pages inside to reference back to)
Here's a picture. It's a really great read and you can find it for ~$30.





*This book talks about a lot of stuff people generally don't want to talk about*
*Unorthodox ideas...but ideas that are worth noting b/c they actually WORK*
(Only thing I disagree with in this book is waking up every 2 hours for carb-ups)
---Lyle McDonald proved that this wasn't neccessary - and I'm glad...as that would SUCK. lol---

[aaaaaaaaaachooo]

Ohhhh, how I LOVE this diet.... lmfao
Low Carb Tortilla, Turkey, Bacon, Cheese, Ranch.
Cooked everything up on the skillet quickly & easily with Virgin Coconut Oil.






(Folded in half) YUMMMMMMMMMMMMMMMMMMMMMMM

[mycoolm3]

^^^ Looks Good !! Except for the Ranch ... I dislike Ranch Btw im Finally in ketosis

I got My macros down , just a little more tweaks and im set !!! Lets do this !!!

[aaaaaaaaaachooo]

^^^ looks good !! Except for the ranch ... I dislike ranch btw im finally in ketosis

i got my macros down , just a little more tweaks and im set !!! Lets do this !!!

CONGRATS!!! Your Pregnant!!!!!
































































......Pregnant with Ketones......... lol !!!

[Missimia]

Was worth checking out just for "pregnant with ketones" lol

[aaaaaaaaaachooo]

bahahahaha!!! Couldn't help myself.

Gotta keep it fun & interesting. lol

[gdd5454]

Damn man diet is looking pretty solid. One question do you carb up once a week or every two weeks?

[aaaaaaaaaachooo]

Damn man diet is looking pretty solid. One question do you carb up once a week or every two weeks?

Thanks! I am really enjoying it. Good eats!! lol

I carb-up every week for 24 hrs. Typically I'll lift Mon/Tues/Fri.
Friday is my "depletion" workout, and the carb-up begins immediately after until Saturday night.

If I weren't lifting for ~5-6hrs/week, I might reconsider.
After Friday's "depletion" I can tell my muscles need the re-feed.
*Check out last Friday's depletion workout in my log*
(Bottom of Page 3)
EPIC!!!

[aaaaaaaaaachooo]

I will be tracking progress pictures every 1st of the month. Weigh-ins will continue to be every Monday
This is for personal documentation & to keep myself accountable

First - I'll start with a couple pictures of myself before I started getting in shape (2 years ago)
(~320lbs)





^THIS is what keeps me going without ever giving up.
I have more pictures that I've logged in the past 2 years, but nobody wants to see those.
I use those for self-motivation and to keep me driving forward.


Each month on the 1st - I'll post 5 new pics to track "mirror progress" - as I don't think the scale is always the best indication....
...especially on this diet.
Weighed in this morning at 212 & I think I'm ~12%BF





















Keep in mind all these pictures are taken with no pump.
When I'm pumped up in the gym, the vascularity, and feeling of being "beast" is insane.

Stay Strong & Always Remember :

""Any Fitness Goal Your Heart Desires Will Be Achievable With The Right Amount of Effort, Time, and Perseverance""
-Austin-

[Grifts]

Amazing job!

[Gym God]

Holy Hell... you were 320?!?! ... you didn't look it. Very impressive! How tall are you?

[Grifts]

Holy Hell... you were 320?!?! ... you didn't look it. Very impressive! How tall are you?

Stats: 6'3", 214 lbs

[aaaaaaaaaachooo]

Holy Hell... you were 320?!?! ... you didn't look it. Very impressive! How tall are you?

Yeah, 6'3" bro. lol
Here's another example of how big I freakin' was. haha

[aaaaaaaaaachooo]

Amazing job!

Thanks! Always a continual work in progress!

[Vivvid]

Did the keto also make you loose all that body hair ?
Nice progress man!

[aaaaaaaaaachooo]

Did the keto also make you loose all that body hair ?
Nice progress man!

Haha - That's just the unfortunate part about genetics that I was "blessed" with.
However - If there are any dudes out there reading with hairy backs....
I highly recommend the "ManGroomer".
This thing extends 4 feet and gets VERY close. Extemely impressive.
Been using for ~ 2 years now & FINALLY replaced it with a new one.
***I can not begin to tell you how much money I have saved from not getting waxed***



http://www.amazon.com/MANGROOMER-211...rds=mangroomer