Korry1 Keto Log

[Korry1]

Need to do a reassessment

Plan: Cutting
Goal: 185 lbs (by Jan 1st)
Long Term Goal: 165 @ 8% (> 18 months)

------
Current Stats:
Weight: 245 lbs
BF %: 35

BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

BMR = 370 + (21.6 x LBM)Where LBM = [(245/2.2 (kg)) x (100 - 35 %)]/100

BMR = 370 + (21.6 x 72)

BMR = 370 + 1555.2

BMR = 1925.2


Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)


I work sitting behind a desk most of the day. Exercise 3 days a week.

So, I will go with an activity factor of 1.2

TDEE = 1909.216 * 1.2
TDEE = 2291.0592

TDEE around 2300 calories.

2300 * 0.8 = 1840


Option # 1 (After RFL)

160g P (1g per Lean Mass.)

Remaining Calories = 1840 - (160*4)
Remaining Calories = 2000 - 640
Remaining Calories = 1200

120g F (0.75 * approx. 160)

Remaining Calories = 1200 - (120*9)
Remaining Calories = 1200 - 1080
Remaining Calories = 120

30g C (Remaining Calories = 120 /4)


RFL:
Cat 3 - (2 Free meals per week)
160 g Protein
3 meals / day = 53g Protein per meal
53g Protein
-6.6 oz beef (cooked weight)
-6.6 oz chicken (cooked weight)
-7.6 oz fish (cooked weight)
-15 egg whites

Essential Fatty Acids
10g per day of fish oil capsules or liquid fish oils

Water
1-2 liters cold water/day

Veggies:
Unlimited amount of vegetables except starchy vegetables such as peas, carrots, and corn.

Limitless Food Choices:
Lemon juice
All Spices
Vinegar
Mustard
Soy Sauce
Salsa
Diet Free Soda
Coffee (No cream / no sugar)
Crystal Light or other sugar free drinks
Teas (no sugar / no cream)
Broth/Bouillon

Supplements:
1 Multivitamin / day
3 - 5g Sodium / day
1g Potassium / day
500mg Magnesium / day
600-1200mg Calcium /day
Protein Powder


Workout Schedule:

M - Deadlifts, Chin-Ups, Leg Extensions, Leg Curls, Calf Raises
T - Walk
W - Bench Press, Rows, Pull-Ups, Abs
Th - Walk
F - Squats, Overhead Press, Walking Lunges
Sa - Rest
Su - Rest

-----


Hopefully I can stick to it this time.

[thesilent1]

Need to do a reassessment

Plan: Cutting
Goal: 185 lbs (by Jan 1st)
Long Term Goal: 165 @ 8% (> 18 months)

------
Current Stats:
Weight: 245 lbs
BF %: 35

BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

BMR = 370 + (21.6 x LBM)Where LBM = [(245/2.2 (kg)) x (100 - 35 %)]/100

BMR = 370 + (21.6 x 72)

BMR = 370 + 1555.2

BMR = 1925.2


Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)


I work sitting behind a desk most of the day. Exercise 3 days a week.

So, I will go with an activity factor of 1.2

TDEE = 1909.216 * 1.2
TDEE = 2291.0592

TDEE around 2300 calories.

2300 * 0.8 = 1840


Option # 1 (After RFL)

160g P (1g per Lean Mass.)

Remaining Calories = 1840 - (160*4)
Remaining Calories = 2000 - 640
Remaining Calories = 1200

120g F (0.75 * approx. 160)

Remaining Calories = 1200 - (120*9)
Remaining Calories = 1200 - 1080
Remaining Calories = 120

30g C (Remaining Calories = 120 /4)


RFL:
Cat 3 - (2 Free meals per week)
160 g Protein
3 meals / day = 53g Protein per meal
53g Protein
-6.6 oz beef (cooked weight)
-6.6 oz chicken (cooked weight)
-7.6 oz fish (cooked weight)
-15 egg whites

Essential Fatty Acids
10g per day of fish oil capsules or liquid fish oils

Water
1-2 liters cold water/day

Veggies:
Unlimited amount of vegetables except starchy vegetables such as peas, carrots, and corn.

Limitless Food Choices:
Lemon juice
All Spices
Vinegar
Mustard
Soy Sauce
Salsa
Diet Free Soda
Coffee (No cream / no sugar)
Crystal Light or other sugar free drinks
Teas (no sugar / no cream)
Broth/Bouillon

Supplements:
1 Multivitamin / day
3 - 5g Sodium / day
1g Potassium / day
500mg Magnesium / day
600-1200mg Calcium /day
Protein Powder


Workout Schedule:

M - Deadlifts, Chin-Ups, Leg Extensions, Leg Curls, Calf Raises
T - Walk
W - Bench Press, Rows, Pull-Ups, Abs
Th - Walk
F - Squats, Overhead Press, Walking Lunges
Sa - Rest
Su - Rest

-----


Hopefully I can stick to it this time.

All the best sir!

[Korry1]

WT: 275
BF: 35%

WO PLAN:

5 DAY SPLIT

MON - CHEST
Pick from the following exercises:
(BENCH PRESS, INCLINE BENCH PRESS, PUSH-UPS, DUMBBELL PRESS, DUMBBELL FLIES, CABLE CROSS-OVERS)

ABS
Pick from the following exercises:
(CRUNCHES, AIR BIKE, CROSS-BODY CRUNCHES, LEG RAISES, BENT-KNEE HIP RAISES, STOMACH VACUUMS)

CALVES
Pick from the following exercises:
(STANDING CALF RAISES, SEATED CALF RAISES, KNEE CIRCLES)

30 MIN CARDIO


TUES - BACK
Pick from the following exercises:
(HYPEREXTENSIONS, SUPERMAN, CHIN-UPS, PULL-UPS, LAT PULLDOWNS, DEADLIFTS, SEATED CABLE ROWS, ELEVATED CABLE ROWS)

30 MIN CARDIO

WED - SHOULDERS
Pick from the following exercises:
(SHOULDER PRESS, LATERAL RAISES, DUMBBELL RAISES)

TRAPS
Pick from the following exercises:
(STANDING DUMBBELL UPRIGHT ROWS, SHOULDER SHRUGS)

ABS
Pick from the following exercises:
(CRUNCHES, AIR BIKE, CROSS-BODY CRUNCHES, LEG RAISES, BENT-KNEE HIP RAISES, STOMACH VACUUMS)

30 MIN CARDIO

THU - ARMS
Pick from the following exercises:
(BICEPS - HAMMER CURLS, MACHINE CURLS, SEATED CURLS)
(TRICEPS - DIPS, SEATED TRICEPS PRESS, CLOSE-GRIP PUSH-UPS)
(FOREARMS - WRIST CIRCLES, WRIST CURLS - PALMS UP, WRIST CURLS - PALMS DOWN)

30 MIN CARDIO


FRI - LEGS
Pick from the following exercises:
(LEG PRESS, SQUAT, DEADLIFT, LEG EXTENSIONS, LEG CURLS, SEATED LEG CURLS, BUTT LIFTS)

30 MIN CARDIO

SAT - 30 MIN CARDIO

SUN - REST


3-4 SETS X 10-15 REPS.

[Korry1]

LEGS

Leg Extensions
4 x 10 x 50

Seated Leg Curls
4 x 10 x 70

Machine Leg Press
4 x 10 x 200

Seated Calf Raises (via Machine Leg Press)
4 x 10 x 125

[Korry1]

Plan:

Monday


Chest:

Machine Chest Press
4 x 10 x 115

Machine Flies
4 x 10 x 100

Dumbell Press

4 x 8 x 40

Abs:

Crunch Machine
4 x 10 x BW


Calves:

Machine Leg Press Calf Raises
4 x 10 x 100


15 - 30 Min LISS Cardio

Tuesday

Back:

Cable Lat Pull Downs
4 x 10 x 90

Seated Cable Rows
4 x 10 x 60

Machine Lat Pull Downs
4 x 10 x 70

Back Machine
4 x 10 x 100

15-30 min LISS cardio


Wednesday:

Shoulders

Anterior Delts

Machine Shoulder Press
4 x 10 x 100

Lateral Delts

Cable Upright Rows
4 x 10 x 80

Reverse Delts

Cable Bent Reverse Flyes
4 x 10 x 20e

Traps

Cable Shrugs
4 x 10 x 150

Machine Seated Rows
4 x 10 x 70


Abs

Crunch Machine

4 x 15 x BW

15-30 min LISS cardio

Thursday

Arms

Biceps -

Machine Curls
4 X 10 X 40

Cable Curls
4 x 10 x 50

Hammer Curls
1 x 10 x 10e

Triceps -

Machine Push Downs
4 x 10 x 90

Cable Pull Downs
4 x 10 x 70


Forearms
Secondary to above exercises...


15-30 min LISS cardio

Friday

LEGS

Leg Extensions
4 x 10 x 50

Seated Leg Curls
4 x 10 x 70

Machine Leg Press
4 x 10 x 200

Seated Calf Raises (via Machine Leg Press)
4 x 10 x 125

Saturday

15-30 min LISS Cardio

Sunday

REST or 15-30 min LISS Cardio

[Korry1]

Monday


Chest:

Machine Chest Press
4 x 10 x 95

Machine Flies
4 x 10 x 80

Dumbbell Press

4 x 8 x 35

Abs:

Crunch Machine
1 x 10 x BW


Calves:

Machine Leg Press Calf Raises
4 x 10 x 150


15 Min LISS Cardio