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Thread: Got Ketones??

  1. #1
    ALL YOUR BASE xJellyBirdx's Avatar
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    Got Ketones??

    I'm starting a new log, but this time I have a specific goal in mind for this log. This log is being made for long term progress. I want to track my gym progress, any weight lost, and any weight gain. I also want to record my macros for the day. I'm hoping that this might help some people with their own keto goals and serve as a log for a keto life style that is long term.

    I've always struggled to make keto work for me in the past but after my 12 week experiment I've learned how to make it work for myself long term. I no longer restrict my carb intake in regards to veggies, nor do I for my protein intake. It seems completely ludicrous to me to do so unless for medical reasons. I've dropped coffee, large dairy intakes, and upped my protein and veggie intake. I've also added a protein shake because its delicious and serves as a dessert for me that I can add my green tea and cissus powder to. I've become a sucker for trutein.


    So I've been doing this for 3 weeks now, I think, and completely happy with it. My weight went back up to 232+ during my fallout, I'm now resting at 227 lbs and slowly going down. My lifts have all recovered and I'm now lifting more than I ever have. I'm still trying to work out some kinks as I go based off results I'm seeing but so far so good.

    So for the first log entry I have as follows....

    3/24 Monday

    Intake

    Cals: 2859 cals, 186g protein, 196g fat, 33g CHO


    Workout

    Military press (biangler): 10x90, 10x140, 10x180, 10x210, 10x210, 10x210
    Rear delt flies (pully): 10x170, 10x170, 10x170
    Front lateral raises: 10x30, 10x30, 10x30
    Hyperextensions: 15, 15, 15, 15, 15
    Upright rows drop set: starting at 144 hitting 10 reps, drop 2 plates at a time and go to failure.

    Attached current picture for progress.
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    Subbed, good luck with the goals and will be checking in! Hit it hard and you'll win hands down!


    Originally Posted by xJellyBirdx View Post
    I'm starting a new log, but this time I have a specific goal in mind for this log. This log is being made for long term progress. I want to track my gym progress, any weight lost, and any weight gain. I also want to record my macros for the day. I'm hoping that this might help some people with their own keto goals and serve as a log for a keto life style that is long term.

    I've always struggled to make keto work for me in the past but after my 12 week experiment I've learned how to make it work for myself long term. I no longer restrict my carb intake in regards to veggies, nor do I for my protein intake. It seems completely ludicrous to me to do so unless for medical reasons. I've dropped coffee, large dairy intakes, and upped my protein and veggie intake. I've also added a protein shake because its delicious and serves as a dessert for me that I can add my green tea and cissus powder to. I've become a sucker for trutein.


    So I've been doing this for 3 weeks now, I think, and completely happy with it. My weight went back up to 232+ during my fallout, I'm now resting at 227 lbs and slowly going down. My lifts have all recovered and I'm now lifting more than I ever have. I'm still trying to work out some kinks as I go based off results I'm seeing but so far so good.

    So for the first log entry I have as follows....

    3/24 Monday

    Intake

    Cals: 2859 cals, 186g protein, 196g fat, 33g CHO


    Workout

    Military press (biangler): 10x90, 10x140, 10x180, 10x210, 10x210, 10x210
    Rear delt flies (pully): 10x170, 10x170, 10x170
    Front lateral raises: 10x30, 10x30, 10x30
    Hyperextensions: 15, 15, 15, 15, 15
    Upright rows drop set: starting at 144 hitting 10 reps, drop 2 plates at a time and go to failure.

    Attached current picture for progress.
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  3. #3
    sleep- work- lift- bacon resilience5241's Avatar
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    He's back!!!

    Lookin' good babe and great job on the military press!
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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    Looking good sir; all the best.
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    So are you doing SKD?
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    Originally Posted by andymant View Post
    Subbed, good luck with the goals and will be checking in! Hit it hard and you'll win hands down!
    Dude, you don't even know. I've declared a warpath. My secrete weapon is killswitch Shhhhhhhh!

    Originally Posted by resilience5241 View Post
    He's back!!!

    Lookin' good babe and great job on the military press!
    Thanks, Rex, always a pleasure to have you around

    Originally Posted by thesilent1 View Post
    Looking good sir; all the best.
    Thanks, dude, be looking real good when I get back down to my normal weight.

    Originally Posted by Insilicio View Post
    So are you doing SKD?
    Yeah, I really don't care for carbs at all. Unless it is mexican, sushi, pizza, potatoes, or pasta lol. But seriously, I don't ever carb up, no need to. I do something else actually and it gives me the same results I feel like. I call them 'keto refeeds' or I guess cheat days. The goal is to eat at maintenance or slightly over. Keeps the weight moving, on the scale and in the gym.


    3/25 Tuesday

    Intake

    Cals: 2903 cals, 194g protein, 196g fat, 36g CHO


    Workout

    Bent over dumbbell rows: 10x50, 10x60, 10x70, 10x90, 10x90, 10x90, 10x90
    Ez bar bicep curls: 10x85, 10x90, 10x90, 10x90
    Lat pull downs (biangler): 10x90, 10x140, 10x180, 10x230
    Hammer curls: 6x35, 5x35, 5x35, 5x35 (really struggling here for some reason)
    Straight arm pull downs: Drop sets starting at 150 lbs for 3 sets
    Reverse grip bicep curl: Drop sets starting at 90 lbs for 3 sets

    Tomorrow is an off day from the gym and I'm going to bump my intake up about ~500 cals because, well, bacon....
    "I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." -Ken Venturi
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    Originally Posted by xJellyBirdx View Post
    Dude, you don't even know. I've declared a warpath. My secrete weapon is killswitch Shhhhhhhh!



    Thanks, Rex, always a pleasure to have you around



    Thanks, dude, be looking real good when I get back down to my normal weight.



    Yeah, I really don't care for carbs at all. Unless it is mexican, sushi, pizza, potatoes, or pasta lol. But seriously, I don't ever carb up, no need to. I do something else actually and it gives me the same results I feel like. I call them 'keto refeeds' or I guess cheat days. The goal is to eat at maintenance or slightly over. Keeps the weight moving, on the scale and in the gym.


    3/25 Tuesday

    Intake

    Cals: 2903 cals, 194g protein, 196g fat, 36g CHO


    Workout

    Bent over dumbbell rows: 10x50, 10x60, 10x70, 10x90, 10x90, 10x90, 10x90
    Ez bar bicep curls: 10x85, 10x90, 10x90, 10x90
    Lat pull downs (biangler): 10x90, 10x140, 10x180, 10x230
    Hammer curls: 6x35, 5x35, 5x35, 5x35 (really struggling here for some reason)
    Straight arm pull downs: Drop sets starting at 150 lbs for 3 sets
    Reverse grip bicep curl: Drop sets starting at 90 lbs for 3 sets

    Tomorrow is an off day from the gym and I'm going to bump my intake up about ~500 cals because, well, bacon....
    I like that you bump cals up on off days lol. You're well on your way to the 120 db rows.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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    Originally Posted by resilience5241 View Post
    I like that you bump cals up on off days lol. You're well on your way to the 120 db rows.
    haha, I like to give rewards for good things . Actually, I'm just seeing if it helps with my lifts on Thursday/Friday at all. I normally do keto-refeeds on the weekends and I swear it helps me, certainly isn't hurting me. I consumed 3400 calories on Saturday and Sunday last weekend and still lost weight lol. I'm getting the best of both worlds at the moment .


    3/26 Wednesday

    Intake

    Cals: 3378, 209g protein, 239g fat, 36g CHO.

    Workout

    Rest day / enjoy extra calories day.
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    Originally Posted by xJellyBirdx View Post
    haha, I like to give rewards for good things . Actually, I'm just seeing if it helps with my lifts on Thursday/Friday at all. I normally do keto-refeeds on the weekends and I swear it helps me, certainly isn't hurting me. I consumed 3400 calories on Saturday and Sunday last weekend and still lost weight lol. I'm getting the best of both worlds at the moment .


    3/26 Wednesday

    Intake

    Cals: 3378, 209g protein, 239g fat, 36g CHO.

    Workout

    Rest day / enjoy extra calories day.
    Wow your revving. I weigh a hell of a lot less (163) BUT i cant seem to eat more then 2300-2400 without fat loss stopping. No cardio for me at the moment, just lifting...
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    Cool man, I started SKD too. Gl with it.
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    Originally Posted by hfce354 View Post
    Wow your revving. I weigh a hell of a lot less (163) BUT i cant seem to eat more then 2300-2400 without fat loss stopping. No cardio for me at the moment, just lifting...
    This is actually a pretty aggressive deficit for me. My BMR is ~2222 with a 2445 maintenance at 1.1 activity factor. Bump that to 1.5 for the gym and I'm around ~3300 cals. I work in a warehouse so I'm constantly standing, moving, lifting which could be another 600-1200 calories. I don't do cardio either lol, I did it last week and it did more harm than good. It is just too much.

    Originally Posted by Insilicio View Post
    Cool man, I started SKD too. Gl with it.
    Thanks, you too, man.

    3/27 Thursday

    Intake

    Cals: 2903, 194g protein, 196g fat, 36g CHO

    Workout

    DB bench press: 10x50, 10x60, 10x70, 10x85, 10x85, 10x85
    Tricep pull down: 10x166, 10x166, 10x166
    Cable flys: (ladders) 80x50, 80x50
    DB skull crushers: 10x25, 10x35, 10x35
    DB bench press: 3 drop sets using 60, 40, 20 DBs
    Reverse Grip pull down: 3 drop sets, dropping 2 plates, starting at 132

    Can't say the extra calories yesterday hurt me. Finally bumped up my bench and tricep pull down, still holding at 226 lbs.



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    3/28 Friday

    Intake

    Cals: 2859 cals, 186g protein, 196g fat, 33g CHO


    Workout

    Standing calf raises with 'the bob:' 20x90, 20x90, 20x90, 20x90, 20x90, 20x90
    Hamstring curls (keiser machine): negative reps, 3 sets 5 reps
    Seated calf raises: 20x90, 20x90, 20x90
    Quad extensions (keiser machine): negative reps, 3 sets 5 reps
    Abducter machine: 20x190, 20x190, 20x190
    Adducter machine: 20x190, 20x190, 20x190
    Leg Press: 10x180, 10x180, 10x180, 10x270, 10x270, 10x270, 10x360, 10x360, 10x360

    Probably should have done 3 more sets with heavier weight on the leg press but, meh. Two days off from the gym and I'm ready to smash some frickin' food this weekend.
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    Smash fest this weekend. I originally didn't want to go over 3,000 cals but chit happens. I was craving burgers this weekend so that's what I ate. 10 burgers with various keto food toppings. Toppings included avocado, bacon, peanut butter, cream cheese, steak sizzlers, and eggs.


    Ever try a peanut butter bacon burger? I love them!


    Lunch time. These colossal babies really hit the spot when your craving a fatty burger.

    3/29 Saturday - 3/30 Sunday

    Intake

    Cals: 3296, 183g protein, 254g fat, 21g CHO
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    Originally Posted by xJellyBirdx View Post
    10 burgers with various keto food toppings. Toppings included avocado, bacon, peanut butter, cream cheese, steak sizzlers, and eggs.

    Cals: 3296, 183g protein, 254g fat, 21g CHO
    OOOOMMMMMGGGG!!!!!!!!!!!!

    I am soo jealous! That sounds like an epic weekend dude!

    And here I am thinking my cals are too high!!! LOL

    Well I have a desk job so I am not sure I can justify it.

    Nice one dude.
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    sleep- work- lift- bacon resilience5241's Avatar
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    PB burger makes me cringe but I'm sure I would devour anyway.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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    Originally Posted by thesilent1 View Post
    OOOOMMMMMGGGG!!!!!!!!!!!!

    I am soo jealous! That sounds like an epic weekend dude!

    And here I am thinking my cals are too high!!! LOL

    Well I have a desk job so I am not sure I can justify it.

    Nice one dude.
    Didn't mean to make you jealous, man. If it helps you were not the only one. This girl kept complaining about how good I kept making the whole place smell so good with surprisingly wholesome food. They really hit the spot though for sure. I justify it because these are planned "buffets." I need them to keep moving forward. It is all part of the plan

    Originally Posted by resilience5241 View Post
    PB burger makes me cringe but I'm sure I would devour anyway.
    Seriously so good, I absolutely love them because they are different! Try one some time


    3/31 Monday

    Intake

    Cals: 2859 cals, 186g protein, 196g fat, 33g CHO


    Workout

    Shoulder Press: Negative Reps, 3 sets of 5
    Military press (biangler): 10x90, 10x140, 10x180, 10x215, 10x215, 10x215 (added 5 lbs)
    Shoulder Press: Negative Reps, 3 sets of 5
    Rear delt flies (pully): 10x175, 10x175, 10x175 (added 5 lbs)
    Shoulder Press: Negative Reps, 3 sets of 5
    Hyperextensions: 15, 15, 15, 15, 15, 15, 15 (added 2 sets)

    I'm pretty happy with this workout. Was able to increase weight while adding in a lot of negative reps. The negative reps was a last minute idea. Usually at the end of the main exercises I have a 'fun' one that changes every week so I don't get bored and this is what I came up with for this week. Definitely made me struggle more than usual.

    I lost 1.5 lbs for this Monday weigh in. Can't complain with that progress. It sucks when you realize just how long it is going to take to get back to your normal weight. Safe to say my LBM is safe, and I like how I'm leaning out. Once I hit my goal I should be looking pretty stout.

    Included progress photo for the week. A 1 mp camera really does suck lol
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    Originally Posted by xJellyBirdx View Post
    Didn't mean to make you jealous, man. If it helps you were not the only one. This girl kept complaining about how good I kept making the whole place smell so good with surprisingly wholesome food. They really hit the spot though for sure. I justify it because these are planned "buffets." I need them to keep moving forward. It is all part of the plan



    Seriously so good, I absolutely love them because they are different! Try one some time


    3/31 Monday

    Intake

    Cals: 2859 cals, 186g protein, 196g fat, 33g CHO


    Workout

    Shoulder Press: Negative Reps, 3 sets of 5
    Military press (biangler): 10x90, 10x140, 10x180, 10x215, 10x215, 10x215 (added 5 lbs)
    Shoulder Press: Negative Reps, 3 sets of 5
    Rear delt flies (pully): 10x175, 10x175, 10x175 (added 5 lbs)
    Shoulder Press: Negative Reps, 3 sets of 5
    Hyperextensions: 15, 15, 15, 15, 15, 15, 15 (added 2 sets)

    I'm pretty happy with this workout. Was able to increase weight while adding in a lot of negative reps. The negative reps was a last minute idea. Usually at the end of the main exercises I have a 'fun' one that changes every week so I don't get bored and this is what I came up with for this week. Definitely made me struggle more than usual.

    I lost 1.5 lbs for this Monday weigh in. Can't complain with that progress. It sucks when you realize just how long it is going to take to get back to your normal weight. Safe to say my LBM is safe, and I like how I'm leaning out. Once I hit my goal I should be looking pretty stout.

    Included progress photo for the week. A 1 mp camera really does suck lol
    Looking good dude. Love those planned meals. Tomorrow will day 10 since I started so having a carb nite style evening.
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    Originally Posted by thesilent1 View Post
    Looking good dude. Love those planned meals. Tomorrow will day 10 since I started so having a carb nite style evening.
    Be interesting to hear if it is all that you're thinking its going to be.



    3/31 Tuesday

    Intake

    Cals: 2859 cals, 186g protein, 196g fat, 33g CHO


    Workout

    Leg press: 10x180, 10x270, 10x360, 10x450, 10x540, 10x630 (never went that high before)
    Seated calf raises: 12x90, 12x110, 12x115
    Abducters: 10x200, 10x200, 10x200
    Adducters: 10x200, 10x200, 10x200
    Standing calf raises (the bob): 20x90, 20x180, 20x180, 20x180
    Lunges: 2 straights


    Normally I like to do back and biceps on Tuesday but since I'll be out of town for the weekend and miss Friday I traded back and biceps for legs to make it easier on me. I'm also adding in lunges to my leg mix as mandatory at the end of the workout. We have a track at our gym so the format will be do lunges down one of the straights, walk back around to the starting point and go again. Going to be adding 1 extra set per week. This will help strengthen a weak spot for me, while building them up and my lower back.

    At my current speed of weight loss it should take ~16 weeks to hit my goal weight of 200lbs if that isn't too far out of my reach. That gives me 16 weeks to reach my other goal of being able to play with 100+ lb dumbbells. I plan on pushing myself past that though. I think my gym maxes out at 120 lb DBs.
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    Originally Posted by xJellyBirdx View Post
    Be interesting to hear if it is all that you're thinking its going to be.
    Decided to wait till the weekend so after that it will always fall on the weekend on by once a week carb up.
    "It's all about getting back up"
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  20. #20
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by xJellyBirdx View Post

    Leg press: 10x180, 10x270, 10x360, 10x450, 10x540, 10x630 (never went that high before)
    Pure beast mode! I've been forced to do 7PPS before, that was all the lower back could handle.


    Originally Posted by xJellyBirdx View Post
    Abducters: 10x200, 10x200, 10x200
    I did these with a resistance band the other day...killer. Also, if you lean forward and put your chest down to your legs, you can stretch out further for more torture.


    Originally Posted by xJellyBirdx View Post
    Normally I like to do back and biceps on Tuesday but since I'll be out of town for the weekend and miss Friday I traded back and biceps for legs to make it easier on me.
    Where ya goin'?

    Originally Posted by xJellyBirdx View Post
    At my current speed of weight loss it should take ~16 weeks to hit my goal weight of 200lbs if that isn't too far out of my reach. That gives me 16 weeks to reach my other goal of being able to play with 100+ lb dumbbells. I plan on pushing myself past that though. I think my gym maxes out at 120 lb DBs.
    You can do it!!! *gets out pom-poms*
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    If it's not, you will find an excuse.

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    Originally Posted by thesilent1 View Post
    Decided to wait till the weekend so after that it will always fall on the weekend on by once a week carb up.
    Right on, can't wait to hear what you loaded up on

    Originally Posted by resilience5241 View Post
    Pure beast mode! I've been forced to do 7PPS before, that was all the lower back could handle.
    How many did you do? My legs are weak sauce lol

    Originally Posted by resilience5241 View Post
    I did these with a resistance band the other day...killer. Also, if you lean forward and put your chest down to your legs, you can stretch out further for more torture.
    Oh, please no more stretch right now hahaha. I've neglected this for so long, I went to heavy first time back and they are still sore two weeks later.

    Originally Posted by resilience5241 View Post
    Where ya goin'?
    Going to visit this girl I like on the other side of the state for the weekend


    4/2 Wednesday

    Intake

    Cals: 3143 cals, 198g protein, 216g fat, 33g CHO

    Bumped cals up since it is a rest day. Not much but I was changing the brakes and a wheel hub on my car so didn't get much of a chance to do anything past a piece of cheese real quick. Long day, exhausted....
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    4/3 Thursday

    Intake

    Cals: 3143 cals, 198g protein, 216g fat, 33g CHO (ate some extra cheese because I was frickin' hungry!)

    Workout

    DB bench press: 10x50, 10x60, 10x70, 10x85, 10x85, 10x85 (cake walk, baby)
    Tricep pull down: 10x168, 10x180, 10x180, 10x180 (last week was actually 168, added a plate this week. 2 more plats and I'll have the whole stack)
    Chest Press (keiser): Negative reps, 3 sets of 5.
    Overhead tricep extension: 10x132, 10x132, 10x132
    Chest Press (keiser): Negative reps, 3 sets of 5.
    DB Tricep Kick backs: 10x10, 10x15, 10x20, 10x20

    Triceps are feeling a little raw after those negative reps lol. Still getting stronger, body is holding at 225 currently, half lb drop since Monday while sodium loaded
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  23. #23
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    Originally Posted by xJellyBirdx View Post
    4/3 Thursday

    Intake

    Cals: 3143 cals, 198g protein, 216g fat, 33g CHO (ate some extra cheese because I was frickin' hungry!)

    Workout

    DB bench press: 10x50, 10x60, 10x70, 10x85, 10x85, 10x85 (cake walk, baby)
    Tricep pull down: 10x168, 10x180, 10x180, 10x180 (last week was actually 168, added a plate this week. 2 more plats and I'll have the whole stack)
    Chest Press (keiser): Negative reps, 3 sets of 5.
    Overhead tricep extension: 10x132, 10x132, 10x132
    Chest Press (keiser): Negative reps, 3 sets of 5.
    DB Tricep Kick backs: 10x10, 10x15, 10x20, 10x20

    Triceps are feeling a little raw after those negative reps lol. Still getting stronger, body is holding at 225 currently, half lb drop since Monday while sodium loaded
    Good sessh man!
    "It's all about getting back up"
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  24. #24
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    4/4 Friday

    Intake

    Cals: 2844, 182g protein, 196g fat, 29g CHO

    Workout

    Bent over dumbbell rows: 10x50, 10x60, 10x70, 10x95, 10x95, 10x95 (added 5 lbs)
    Ez bar bicep curls: 10x90, 10x90, 10x90
    Lat pull downs (keiser): Negative Reps, 3 sets of 5
    Reverse grip bicep curls: 10x84, 10x96, 10x96
    Lat pull downs (keiser): Negative Reps, 3 sets of 5
    Reverse grip bicep curls: 10x96, 10x96, 10x96

    Friday I was able to get out of work early so I just did my back and bicep workout at my gym to make it easier. My workout partner/roomie and I agreed that we should deload this week since we've been going at it for 5-6 weeks straight now. Guess I'll see what happens, but since I'm deloading and giving my body a break I wasn't too worried about refeeding this weekend, plus I was out of town.


    4/5 Saturday & 4/6 Sunday

    Intake

    Saturday I'm guessing my intake to be about 2k. Had a protein waffle and some bacon for breakfast around 11am. Spinach, brussels sprouts, and bacon salad for a snack around 7pm, and a half rack of ribs for dinner around 11pm, and I did a little cardio work.

    Sunday, had a big skillet breakfast with some steak, bacon, sausage, onions, green peppers, and eggs which might of got me to a 1k, and I'm going to go eat 2 more slices of bacon, and smash some peanut butter and coconut oil, and maybe have some cheese.

    Looking forward to weighing in tomorrow I stepped on the scale yesterday morning and was just under 222 lbs. A lot of that is from flushing the sodium out of my system.
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    4/7 Monday

    Intake

    Cals: 2892, 192g protein, 196g fat, 35g CHO

    Workout

    Military Press: 10x90, 10x90, 10x90
    Front lateral raises: 10x15, 10x15, 10x15
    Side lateral raises: 10x15, 10x15, 10x15
    Upright rows: 10x60, 10x60, 10x60
    Rear delts (pully): 10x90, 10x90, 10x90
    hyper extensions: 5, 5, 5

    Ugh, stupid water retention and low frickin' calories.... What should have been a promising weight loss is now holding at 225.5. I'm not happy with this at all. Bumping up my calories tomorrow by 500 by adding 2 oz of rib oil.
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  26. #26
    sleep- work- lift- bacon resilience5241's Avatar
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    Originally Posted by xJellyBirdx View Post
    4/7 Monday

    Intake

    Cals: 2892, 192g protein, 196g fat, 35g CHO

    Workout

    Military Press: 10x90, 10x90, 10x90
    Front lateral raises: 10x15, 10x15, 10x15
    Side lateral raises: 10x15, 10x15, 10x15
    Upright rows: 10x60, 10x60, 10x60
    Rear delts (pully): 10x90, 10x90, 10x90
    hyper extensions: 5, 5, 5

    Ugh, stupid water retention and low frickin' calories.... What should have been a promising weight loss is now holding at 225.5. I'm not happy with this at all. Bumping up my calories tomorrow by 500 by adding 2 oz of rib oil.
    Don't make me get the spoon.

    Water weight is the most frustrating thing on the planet, especially because there's a million things that can trigger retention. Enjoy those calories tomorrow, your body thanks you.
    If it is important to you, you will find a way.
    If it's not, you will find an excuse.

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  27. #27
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    Originally Posted by xJellyBirdx View Post
    4/7 Monday

    Intake

    2 oz of rib oil.
    I lost all concentration at "rib oil"......................
    "It's all about getting back up"
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    Originally Posted by resilience5241 View Post
    Don't make me get the spoon.

    Water weight is the most frustrating thing on the planet, especially because there's a million things that can trigger retention. Enjoy those calories tomorrow, your body thanks you.
    Beyond frustrating since Saturday morning I was at 222. Rex, I'm going to need you to get the spoon out, this kid needs food.

    Originally Posted by thesilent1 View Post
    I lost all concentration at "rib oil"......................
    Haha, you like that? Tomorrow is bacon oil. I don't believe in wasting fat.


    4/8 Tuesday

    Intake

    Cals: 3359, 186g protein, 252g fat, 32g CHO.

    Workout

    Lat pull down (pully): 10x106, 10x106, 10x106
    Bicep curls (ez-bar): 10x55, 10x55, 10x55
    Rows: 10x86, 10x86, 10x86
    Hammer curls (rope-pully): 10x46, 10x46, 10x46
    Straight arm pull downs: 10x86, 10x86, 10x86
    reverse grip DB bicep curls: 10x10, 10x10, 10x10


    Pretty lame workouts.... For anyone who isn't aware, I'm deloading this week. I cut my weight by about half of what I normally would be doing. I'll get back at it next week, just need to give the body some R&R.
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    Originally Posted by xJellyBirdx View Post
    Beyond frustrating since Saturday morning I was at 222. Rex, I'm going to need you to get the spoon out, this kid needs food.



    Haha, you like that? Tomorrow is bacon oil. I don't believe in wasting fat.


    Cals: 3359, 186g protein, 252g fat, 32g CHO.
    Dude; this is getting too much for me; "bacon oil"?!?!?!?! How am I supposed to work after reading this stuff!!!

    3K+ cals; I am definitely doing something wrong!!! I soo want to increase cals but so scared of putting weight on! Damn it!
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    Originally Posted by thesilent1 View Post
    Dude; this is getting too much for me; "bacon oil"?!?!?!?! How am I supposed to work after reading this stuff!!!

    3K+ cals; I am definitely doing something wrong!!! I soo want to increase cals but so scared of putting weight on! Damn it!

    Haha, I upped my calories for two days and going to drop them back down to 2800 for Thursday and Friday and then do my 'keto refeed' weekend and then get back at it after deloading. This should still be a deficit for me, just seeing if I can't get my body to drop the water its holding on to. I also had this dessert treat I got from one of our reps today that came in. It was an Oreo with a Reese cup fused together with caramel and then covered in chocolate. It was naughty...


    4/9 Wednesday


    Intake

    Cals: 3359, 186g protein, 252g fat, 32g CHO + whatever was in that little dessert bugger.


    No gym tonight. I'm taking the time off to read on how to fix my rounded shoulders using weights and a lot of stretching. This is my current goal for the next couple months.
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