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  1. #931
    Registered User coachcalande's Avatar
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    My keto experiment day 2. Weigh in at 283 in sweatpants.

    Aiming at approx 3000 cals but not limiting myself as this is an experiment based on satiety.

    I started off by trying to eat 5 meals a day with a MIN of 50 G protein per meal. Looking at about 600 cals a meal. I’ll expect to routinely hit 300-400 G protein as I’m not going to intentionally pile on far, just what I need to be satisfied.

    Cooked up the usual 8 whole eggs and two cups of whites but dropped the oats and added 3 oz ham and two oz cheddar.

    This gives me 1100 cals, 126 G protein, 65 g fat in meals 1 and two. (Pre and post lift)

    In general I will try to stay under 5 g carbs per meal but probably tough likely hitting 25-30 g total on the day.

    There is scientific evidence showing a metabolic advantage in keto allowing for an additional 200-300 cals per day vs more traditional eating. We shall see what my own experiences provide. I’m anticipating 3000 as my satisfaction mark on keto while typically I’d be satisfied with 3600-4000 with carbs.

    After all the egg meals…

    The next two meals will be built around chicken, turkey and salad. Ranch and hot sauce.

    Dinner will probably be tuna, mayo, cheddar…should again be at about 2800 cals on the day.
    Last edited by coachcalande; 11-26-2022 at 09:41 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

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  2. #932
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    Todays keto lift
    Bench 255x4x6-8 reps
    Incline 235x4x5-6 reps
    Flyes 4x50s 8-10 reps
    Rows 4x260x6-8 reps
    Wide pds 4x 200x8-10 reps
    Npds 4x200x6-8 reps
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  3. #933
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    Was starving between meals 2/3 but now its time for meal 4 and Im not hungry at all. I suppose this is how and why it works.

    I can force food in or wait…


    Usually im just always hungry.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  4. #934
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    5 am - eggs, whites, ham n cheese
    9 am - eggs, whites. Ham n cheese
    12 noon- chicken and turkey over a salad
    3:30- 8 oz turkey
    7ish?
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  5. #935
    Registered User coachcalande's Avatar
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    279.2 this am.

    Last night I cooked up a pack of ground beef, chopped an onion, threw in broccoli…then added 8 eggs and two cups whites and cooked it all up….I’ll be eating more of that today!

    So far appetite surprisingly under control which obviously is why keto works, this allows you to more easily accept eating less and dipping into a deficit. I could have easily stayed at about 2400 cals yesterday but with my lifting I want that protein!

    Going to keep targeting five meals a day but won’t hesitate to eat 4 or 6 based on appetite.

    I’m not going out of my way to add fat like some do….just a bit of ranch or mayo where it’s needed.

    Eggs
    Meats
    Cheese
    Green veggies

    Then a carb up day once or twice a week as needed if lifting energy poops out (Anabolic Diet)

    It’s leg day! See how it goes.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  6. #936
    Registered User coachcalande's Avatar
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    Ssb 325x4 this morning
    Depth seems good
    Minor left side glute strain?

    https://youtu.be/cbKWaW46Dec


    Ssb 325x4,3,3,2
    Happy with the depth on all four sets.

    Smith front squats 4x 165
    Leg ext 4x170
    Leg curls 4x 135/145
    Calf raises 4x 145

    Not bad at all. A bit of a grind to finish but not sure if it’s the carbs or the lack of sleep and festivities over the holidays.

    In all I feel good and after just two days low carb overall inflammation of belly area is noticeably reduced. Obviously water weight.
    Last edited by coachcalande; 11-27-2022 at 07:21 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  7. #937
    Registered User coachcalande's Avatar
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    This is just so easy…

    Breakfast- Ham and cheese omelette
    Second breakfast- ground beef, eggs, broccoli
    Lunch- chicken breast dipped into mustard/ranch mix
    Second lunch- egg white omelette with turkey, cheese and olives

    Feel really full! Never really got hungry today and certainly not HANGRY.

    One meal to go if I want it…probably tuna/mayo or more eggs/beef

    Drinking diet soda a bit, water, tea, black coffee.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  8. #938
    Registered User coachcalande's Avatar
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    For my notes, I’m not sure what I’m going to call this concoction, maybe ANABOLIC MEDLEY?


    All mixed together…

    Ground beef
    Chopped onion
    Egg whites
    Whole eggs
    Chicken breast
    Broccoli
    Cheddar
    Hot sauce


    Probably will add green beans, jalapeños or tomatoes.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  9. #939
    Registered User coachcalande's Avatar
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    Up before 4 am. About 6 hours of sleep is what I get these days.

    Weight is at 277 this am.

    Something I’ll pay attention to is quality of sleep and overall mood as well as productivity levels. I’ve ALWAYS seen an increase in productivity when my blood sugar is stable.

    Today is shoulders and arms, have some chores to do so this is a good day 4 test.

    What will I eat? Eggs, meat, cheese and veggies.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  10. #940
    Registered User coachcalande's Avatar
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    Big attempt at seated press…

    https://youtu.be/EYpt9RXgFDE
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  11. #941
    Registered User coachcalande's Avatar
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    Workout done. 5/5 stars

    Shoulder press 240 fail, 185x4x5-7 reps
    Upright rows 115x4x7-8
    Side laterals x4 sets
    Ez curls 85, 105, 125, 105
    Pushdowns 66, 88, 88, 88
    Alt db curls 4x50s
    Skull crushers 135-145 for 4 sets

    Great energy and intensity, no issues without the carbs.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  12. #942
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    It’s 7 pm and I ate just four meals. This is leveling my blood sugar and diminishing my appetite.

    Incredible.

    Tonight’s dinner was a beef patty with bacon, egg whites with cheddar and some spinach.

    I also had an egg white omelette with lunch meat and cheese earlier, two servings of “anabolic medley.”

    This single meal dropped is probably 600-800 cals and 60 G protein.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  13. #943
    Registered User coachcalande's Avatar
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    Keto experiment day 5

    Body weight change 276.6/283

    Appetite change is HUGE as I ate just 4 meals yesterday and was NEVER HUNGRY - not HANGRY at all. I am trying to stay above 300 G protein. Im not counting cals (maybe 2500-3000)

    Planning steak and eggs to start the day.

    If I went purely by how I feel physically…I’d never eat any other way. I know it’s early to say that and I fully expect training performance to drop as weight drops …but it’s weird how my thinking is changing along with my appetite. I’m very focused on trying running again. (Calves are kind of sore from leg day ha ha)
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  14. #944
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    I’m evaluating my eating plan with several things in mind.

    Rank these:

    How you feel (physically/pain free)
    How you think (attitude/mental wellness)
    How you perform in weight room/athletics
    How you look
    How much you weigh
    Satiety/absence of hunger
    Energy/motivation
    Blood work positive?

    I’m finding that I FEEL GREAT here on day 5 of my experiment.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  15. #945
    Registered User coachcalande's Avatar
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    Starting off the day with a large plate of steak (alittle cheese) and fried eggs over easy.
    Probably 320 cals in the eggs alone…and this is probably 12 oz steak. Let’s see where this goes..
    I have chicken breasts and one more serving of “anabolic medley” all set for today. Myfitnesspal says 900-1000 cals here..


    Second meal was anabolic medley

    Meal three was delicious- 3 strips bacon, added a cup of whites, 6 oz chicken, 2 whole eggs and some jalapeños…all cooked in that bacon fat. Amazing. Now I’m not all about the fat, to me, it’s flavor! The 2 yolks and bacon grease was more than enough and that 70-80 grams of protein was incredible. It’s always good for me to skip the cheese now and again. About 732 cals here.

    Dinner will probably be chicken thighs and maybe pickles or green beans.

    Snack before bed, handful of turkey wrapped in a slice of cheese.

    My son just commented on thin my legs look…that’s inflammation pal!
    Last edited by coachcalande; 11-29-2022 at 05:24 PM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  16. #946
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    276.2 this am. That’s a .4 lb drop even after a healthy dose of calories yesterday.

    Something worth noting, typically “keto” is considered a high fat diet. So far every day for me, my protein has been 50% or more of the cals. Typically something along the lines of 51% protein, 4% carbs, 45% fat. The key here has been in not slapping a bunch of extra fat on foods I like.

    For example- Tuna, add mayo but can also reduce cals by mixing with less mayo and more mustard…

    Ranch dressing? Sure, use it but mix with hot sauce…cheese? Sure but try and stay under 4 oz a day….eggs? Sure, but use whites liberally too. Keep eating whites, chicken breast, tuna, lean meats …aiming for PROTEIN first.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  17. #947
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    Keto day 6 lifting notes-
    Great attitude and energy
    Performance is very good
    Bench 255x8,8,6,5,5
    Incline 235x4,4,4,3
    Narrow pds 175x12,200x10,9,8
    Wide pds 200x7,6,6,6
    Rows with 269x6-8
    Flyes with 50s x 8-10

    Great energy
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  18. #948
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    Todays eats…

    Eggs and steak

    Anabolic medley

    Anabolic medley

    Tuna melt on spinach, pickle

    Egg whites, bacon jalapeños

    No idea how many cals. Almost guaranteed to be 400 G protein.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  19. #949
    Registered User coachcalande's Avatar
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    276.6 now eating a ton.

    It would be difficult to actually gain weight eating this way.

    I ate five large meals yesterday and started today off the same way with a large omelette.
    1 cup whites, 4 whole eggs, 3 slices ham, 2 slices cheese. I topped it off with olives.
    Lunches will be anabolic medley. Two of those should take me through until after work.
    The question is always 4 meals or 5 where it used to be 5 or 6?

    Now last night it was unmistakable that I was excreting ketones. This am, I felt smaller everywhere, flatter belly and just smaller.

    Not sure if I’ll carb load this weekend or not.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  20. #950
    Registered User coachcalande's Avatar
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    276.6 today, burning ketones for sure.

    Anyway ate a big omelette and went to work on squats. Left glute strain is still there so performed sets cautiously at
    235x6
    255x5
    285 x4 pause squats
    305x1 pause

    Moved on to front squats with 165x6 x3 sets
    Three sets leg curls, 3 sets calf raises.

    Rate this workout a 3/5

    Sleep last night was poor as I was awake at 1pm for a good hour.

    Possible carb load this weekend…let’s see how tomorrow’s lift goes.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  21. #951
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    Marvel at the change in energy and mobility. I’m so less stiff and arthritis is under control as I got out of the car with ZERO PAIN or stiffness and immediately went to work in my house, cut my hair, bathed the dog and walked him, vacuumed too.

    Keto, after just 6.5 days is making a huge difference and it’s not about weight or physical appearance, it’s about feeling good.

    It’s crazy to think that my meals are like 80-120 G protein each I’ll bet…and then it’s 4-5 meals.

    The comfort between meals is sooo much better….now today, I grazed eating half a container every few hours and that was very nice.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  22. #952
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    My dinner was delicious.

    4 eggs, 1 cup whites, two pickles wrapped with turkey slices. Incredible.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

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