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  1. #31
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    thanks! on track thus far with goals
    Good to hear, even better to see
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  2. #32
    Registered User workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Good to hear, even better to see
    Lol, just cant wait for this cut to be over....

    Macros for yesterday 8 Jul 2014
    kcal: 1975
    fat: 143
    protein: 137
    carbs: 17

    Workout
    Chest
    Bench Press 2x12 @45kg; 1x12 @65kg; 2x8 @70kg
    incline flies 3x2 @16kg

    Tris
    Dips 3x8 @BW
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  3. #33
    ALL YOUR BASE xJellyBirdx's Avatar
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    Subbing in fashionably late

    Originally Posted by workingthedream View Post
    weight loss semi stalled this week which was almost expected as i ate at 2,103kcal per day which was about 300 over where i had been eating the past few weeks.
    I know your deficit has already been brought up, I just want to point out that a week like the above certainly can be a very helpful thing. I thought weekend surpluses would be enough, but turns out, weeks might be better. Just food for thought, avoid the problems I had if you can.
    "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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  4. #34
    Registered User workingthedream's Avatar
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    Originally Posted by xJellyBirdx View Post
    Subbing in fashionably late



    I know your deficit has already been brought up, I just want to point out that a week like the above certainly can be a very helpful thing. I thought weekend surpluses would be enough, but turns out, weeks might be better. Just food for thought, avoid the problems I had if you can.
    haha never too late, welcome :-). Yes have been consideing that. in the past was eating 1800. thinking of upping it to 1900-2000 just to have some wiggle room in case the weight stalls. also about to increase training intensity.
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  5. #35
    Registered User workingthedream's Avatar
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    Yesterday 9 July 2014

    Macros
    kcals: 1,862
    Fat: 121
    Protein: 143
    Carbs: 18

    Workout
    weights
    Military press: 1x12@25kg; 1x12@30kg; 3X8@35kg
    Side raises: 3x10@12.5kg
    facepulls: 3x8@48kg
    squats: 1x12@35kg; 1x10@55kg; 1x8@65; 3x5@75kg

    Gym buddy finally finished his exams, so we are going to start BLSS whilst maintaining a cut. will spend this next week or so trying to get the exercise forms right and work out our 5RM's before we start increasing the weights. Excited to be trying out something new
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  6. #36
    Registered User workingthedream's Avatar
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    Yesterday 10 July 2014

    Macros
    kcals: 1,946
    fat: 135g
    protein: 133g
    carbs: 22g
    water: 12 glasses

    Workout

    We started prepping for the BLSS (Babylover's [modified] starting strength) workout today, testing exercises and testing weights.

    Program as follows

    Workout A
    Compulsory
    Squats W/U, 3x5
    Bench W/U, 3x5
    Bbell Rows W/U, 3x5
    Chinup 1 set stop before failure
    Pull up 1 set stop before failure
    Hammer pull up 1 set to failure

    Optional
    Bicep Work 3x8
    Rear Delt work 3x8

    Workout B
    Compulsory
    Front Squats W/U, 3x5
    Military Press W/U, 3x5
    Deadlift W/U, 3x5

    Optional
    Dips 3xfailure
    Tricep Work 3x8

    Notes from workout:
    1) might have to switch bbell rows to cable rows as my gym buddy is getting back spasms from a prior slip disk
    2) my squat SUCKS! tried upping the weight to 95kg to push a 5RM, for some reason couldnt get thighs parallel to the floor. Not sure if its fear. Have the safety bars in, and not really fussed about the embarrassment of failing (apparently it exists). So dunno what it is. I might just fail on purpose get it out of my system and move on. Form might be an issue as well. Youtubed a few vis, as my left knee buckles in a little but on the ascent might be weak glute or im not fully pushing off heals. Will try again tomorrow.
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  7. #37
    Registered User Arminus83's Avatar
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    Originally Posted by workingthedream View Post
    Yesterday 10 July 2014
    1) might have to switch bbell rows to cable rows as my gym buddy is getting back spasms from a prior slip disk
    That's what I do, either the cable rows or the machine rows. I prefer those over the barbell ones, since it is much safer if you aren't experienced at getting posture and all that absolutely perfect while doing them.
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  8. #38
    Registered User workingthedream's Avatar
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    Originally Posted by Arminus83 View Post
    That's what I do, either the cable rows or the machine rows. I prefer those over the barbell ones, since it is much safer if you aren't experienced at getting posture and all that absolutely perfect while doing them.
    yea, could def feel the added pressure of bbell rows on lower back. with the linear progression of the BLSS program, increased risk of tweaking it as the weight goes up
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  9. #39
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    yea, could def feel the added pressure of bbell rows on lower back. with the linear progression of the BLSS program, increased risk of tweaking it as the weight goes up
    You should try dumbbell or pendlay.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  10. #40
    Registered User workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    You should try dumbbell or pendlay.
    Unfortunately I have the hamstring flexibility of a 60 year old... not even joking. physiotherapist staid that :-S

    no chance the back could even get close to horizontal lol
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  11. #41
    World Warrior TypeNirvash's Avatar
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    You can do T-Bar rows as the fact that you're laying down might take some stress away from your back, and the movement remains somewhat similar.
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  12. #42
    Registered User workingthedream's Avatar
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    Originally Posted by TypeNirvash View Post
    You can do T-Bar rows as the fact that you're laying down might take some stress away from your back, and the movement remains somewhat similar.
    ahh yea, was thinking about these. old gym had this machine, new one doesn't even have a back extension....

    should be alright. will stick with the standard bbell row. might have been a one off with the new exercise for him
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  13. #43
    Registered User workingthedream's Avatar
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    Yesterday 10 July 14

    Blood Ketones: 1.6

    Macros
    Fat: 123
    Protein: 139
    Carbs: 29
    Water: 12 cups

    Exercise
    Rest
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  14. #44
    Registered User workingthedream's Avatar
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    Yesterday 11 July 14

    Blood Ketones: 0.4 mmol :-(


    Macros
    Calories: 1777kcal
    Fat: 111
    Protein: 131
    Carbs: 26
    Water: 11 cups

    Workout

    Workout B of BLSS
    Front Squats W/U; 3x5
    Military Press W/U; 3x5
    Deadlift W/U; 2x5

    Notes: Still testing weights and form. Don't have the upper flexibility for front squats, so will need to get some lifting straps to assist.
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  15. #45
    ALL YOUR BASE xJellyBirdx's Avatar
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    Originally Posted by workingthedream View Post
    Notes: Still testing weights and form. Don't have the upper flexibility for front squats, so will need to get some lifting straps to assist.
    Practice, practice, practice. It is the best way to becoming familiar with the workout.
    "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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  16. #46
    Registered User workingthedream's Avatar
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    Originally Posted by xJellyBirdx View Post
    Practice, practice, practice. It is the best way to becoming familiar with the workout.
    Yes, definitely have identified form weaknesses in a few exercises. Need to get that sorted before doing any sort of linear progression with weights.

    Saturday 12 July 14
    Macros
    calories: 1705
    fat: 112
    protein: 127
    carbs: 16
    water: 9

    Workout
    Nothing scheduled today, but decided to head to the gym out of boredom
    Bench Press: 3x5
    Seated Cable row 3x5
    Arnold Press: 3x8
    Bicep Curl: 3x8
    abs/cardio

    Sunday 13 July 14
    Macros
    calories: 1751
    fat: 113
    protein: 133
    carbs: 21
    water: 9

    Workout
    As my gym buddy wasn't a fan of barbell rows we decided to switch it into a pendlay. But instead of customizing an effective routine BLSS, we thought it prudent to test out another respected routine with pendlays already incorporated being "Fierce 5". Initially fierce 5 was the program which i was saving for a bulking routine, but being that my friend was keen to remove bbell row, we are testing Fierce 5 out this week.

    Fierce 5 Workout A
    Squat: W/U 3x5
    Bench: W/U 3x5
    Pendlay Row: W/U 3x5
    Face Pulls: 3x8
    calf extention/tricep pulldown: (superset) 3x15/ 3x10

    Notes: Form was fine for all exercises besides for Squats. bar tilts forward of mid foot on last few reps as my back leans forward. So the motion is almost circular and not directly up and down. My glutes are disgustingly weak...
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  17. #47
    Registered User workingthedream's Avatar
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    Weekly weight check in

    Keto Starting Weight: 95.3kg/210lbs

    Last Week: 86.7kg/190.7lbs
    This Week: 86.1kg/ 189.4lbs
    Loss: 0.6kg/1.34lbs

    Last weeks daily calorie intake: 2,103kcal (daily average)
    This weeks daily calorie intake: 1,831kcal (daily average)

    As stated last week have brought calories down to 1,831kcal average this week (was aiming for 1800-1900) after the one week of eating closer to maintenance to reduce the chance of a plateau. Weight loss has increased to 0.6kg/1.34lbs which is within the 1lb - 1.5lb ballpark. As such i'll continue eating 1,800-1,900 to hopefully maintain similar weight loss.

    Have changed the workout routine significantly with additional compound lifts. Not sure if it effects water retention, but calorie output in the weight room has increased, whilst cardio has decreased. Hopefully even each other out.
    Last edited by workingthedream; 07-13-2014 at 10:28 PM.
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  18. #48
    Registered User workingthedream's Avatar
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    Monday 14 July 2014
    Macros
    calories: 1773
    fat: 113
    protein: 136
    carbs: 25
    water: 14

    Workout

    Fierce 5 "workout B"
    front squat: W/U; 3x5
    incline bench W/U; 3x5
    Romanian Deadlift W/U; 3x5
    Pull ups 1x8
    Chin ups 1x8
    Hammer grip chins 1x8
    abs/bis (s/s) ab work + ezbar

    Tuesday 15/7/14

    Macros
    calories: 1768
    fat: 112
    protein: 141
    carbs: 30
    water: 12

    workout
    Nil

    Notes
    went to see transformers with my g/f at night, saw previews of hercules and instantly felt like heading to the gym.
    went gym this morning (which ill log tomorrow) but sitting at my desk, ive tweeked something in my neck and sprained it... hoping it goes away during the day
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  19. #49
    Registered User workingthedream's Avatar
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    Wednesday 16/7/14
    Macros
    calories: 2091
    fat: 132
    protein: 145
    carbs: 38
    water: 12

    workout
    Fierce 5 workout B

    Front squats: w/u; 3x5x65kg
    Incline Bench: w/u; 1x5x55kg; 2x5x60kg
    Romanian Deadlift: w/u; 3x5x65kg
    Lat pulldown:w/u; 3x5x77kg
    Ez Bar: w/u; 3x8x30kg
    ab work: Miscellaneous ~ 10min


    Notes
    -Still working on forms for a projected start mid to late august.
    -did not include weight of bar on ezbar curl as im not sure what they weigh.
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  20. #50
    ALL YOUR BASE xJellyBirdx's Avatar
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    ez bars should be 25 lbs
    "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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  21. #51
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    Originally Posted by workingthedream View Post
    Wednesday 16/7/14

    -Still working on forms for a projected start mid to late august.
    -did not include weight of bar on ezbar curl as im not sure what they weigh.
    You should put a quick form check video up here on any of the lifts that you feel uncomfortable with!
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  22. #52
    Registered User workingthedream's Avatar
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    Originally Posted by xJellyBirdx View Post
    ez bars should be 25 lbs
    hmm feels a lil lighter than that, but your probs right... this one is probs only 4feet in length if it makes a difference

    Originally Posted by TypeNirvash View Post
    You should put a quick form check video up here on any of the lifts that you feel uncomfortable with!
    yes, good idea. Ill get one taken this weekend. would be great to have the opinion of seasoned veterens...

    on a side note i ended up adding you on PSN last weekend. let me know if it didnt come through :-)
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  23. #53
    Registered User KaylaElizabeth's Avatar
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    Looking good so far!
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  24. #54
    Registered User workingthedream's Avatar
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    17 July 14

    Macros
    calories: 1688
    fat: 102
    protein: 147
    carbs: 33
    water: 12 cups


    Workout

    1 hour cardio (treadmill). about 10-15 minutes of jogging mixed in with some medium speed walking and walking on at elevation.
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  25. #55
    Registered User workingthedream's Avatar
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    workingthedream is offline
    Went in to the gym on the weekend to try and record some compound lifts for you guys to check form and instead managed to tweak my lower back on the first rep of the second warmup set on squats.... ohh the irony...

    Must not have been concentrating, and the lower back gave way on the decline... Worse today (monday) than yesterday... Looks like i'll be out of action for a week or so... at best its going to be light walking on the treadmill...

    Saturday 19 July 2014
    Macros:
    calories: 2,619 - had a birthday party to attend. treated today as the eat at maintenance day of the month
    fats: 131
    proteins: 98
    carbs: 271

    workout:

    tweaked back before the first work set :-(


    Sunday 20 July 2014
    macros
    calories: 2,110
    fat: 128
    protein: 130
    carbs: 41

    workout
    Nil

    spend most if the day at a friends house who is about to start Keto as well.

    So to assist in his preparation, we planned to do the cooking for a week. Instead, we probably have enough for a fortnight.

    2kg/4.4lbs of Spiced Chicken burgers and 4kg/8.8lbs of marinated lamb.

    that equated to 9 burger patties (227kcal) and 23 lamb pieces (195kcal) each after we had our fill for dinner.








    My half of the spoils
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  26. #56
    Registered User workingthedream's Avatar
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    workingthedream is offline
    weekly weigh in

    Starting weight on Keto: 96.2kg/ 213.4lbs (5 May 2014)

    Last weeks weight: 86.1kg/189.4lbs (12 July 2014)
    This weeks weight: 85.5kg/188.1lbs (19 July 2014)
    Difference: 0.6kg / 1.3lbs
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  27. #57
    Registered User KaylaElizabeth's Avatar
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    Originally Posted by workingthedream View Post
    weekly weigh in

    Starting weight on Keto: 96.2kg/ 213.4lbs (5 May 2014)

    Last weeks weight: 86.1kg/189.4lbs (12 July 2014)
    This weeks weight: 85.5kg/188.1lbs (19 July 2014)
    Difference: 0.6kg / 1.3lbs

    Send some of that good stuff my way! Also, nice progress- as usual.
    Competing this August with the NPC.

    Current Lifts on this cut.. BW approx 125
    Squat: 215lbx1
    Bench: 125lbx1
    DeadLift:215lbx1

    I like food. I like coffee.
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  28. #58
    Registered User workingthedream's Avatar
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    Originally Posted by KaylaElizabeth View Post
    Send some of that good stuff my way! Also, nice progress- as usual.
    thanks,:-) weight loss has halved from previously but at least its the right direction. it would go bad if i were to post it.. might need to make ur way down to Melbourne hehe.

    Monday 22 July 14

    Macros
    kcal: 1909
    fat: 134
    protein: 148
    carb: 19
    water: 12 cups

    macros a little high on protein, but there was roast pork belly for dinner with crackling, and couldn't help but get seconds, and ultimately thirds...

    workout
    my lower back is still injured (its actually pulling my torso left, so look a lil hunchbacked) did some cardio today, just walking on the treadmill for an hour/ hour and a half
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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  29. #59
    ALL YOUR BASE xJellyBirdx's Avatar
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    Originally Posted by workingthedream View Post
    my lower back is still injured (its actually pulling my torso left, so look a lil hunchbacked)
    I feel your pain, bro, been battling issues myself. Be careful and make sure you take care of that. Some yoga stretches and a chiro visit couldn't hurt.
    "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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  30. #60
    Registered User workingthedream's Avatar
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    Originally Posted by xJellyBirdx View Post
    I feel your pain, bro, been battling issues myself. Be careful and make sure you take care of that. Some yoga stretches and a chiro visit couldn't hurt.
    Yea its brutal, not so much the pain, just hate falling behind on the program... Did some bodyweight squats yesterday at the gym, then some very light weight with the bar and some weights at about 50% of my 5 rep max to see how it held up. felt a niggle but otherwise ok. so will give it a couple more days for fear of continually injuring it before its fully recovered.

    22/7/14

    Macros
    calories: 2097kcal
    fats: 140
    proteins: 147
    carbs: 33
    water: 14 cups

    workout
    2 sessions of cardio 1.5hours total (light walking/light jog)
    light squats 5 sets total @10 reps
    1 Jan 14 - 106kg/233lbs - at my heaviest ever
    ...
    5 May 14 - 95.3kg/210lbs
    1 Jun 14 - 90.7kg/199.5lbs
    1 Jul 14 - 87.1kg/191.6lbs
    1 Aug 14 - 84.4kg/185.7lbs
    1 Sep 14 - 82.8kg/182.2lbs
    1 Oct 14 - 80.5kg/177.1lbs
    1 Nov 14 - 86kg/189lbs
    1 Dec 14 - 84.5kg/186lbs
    1 Jan 15 - 87.5kg/192.5lbs
    1 Feb 15 -
    1 Mar 15 -
    1 Apr 15 -
    1 May 15 -


    goal weight @ 17 May 15 : 165lbs/75kgs @14.5% b.f.

    Keto log - http://forum.bodybuilding.com/showthread.php?t=162777171&p=1264506141#post1264506141
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