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  1. #1
    Cookie Connoisseur danfleysher's Avatar
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    My Keto Motivation

    Fellow BB & Fitness Enthusiasts,

    Who Is This Kid?
    I'm 25, 6' 3", and sit at my desk job from 7:00 am - 5:00 pm. The 15 minute walk between my bus and my office is the only "physical activity" I have on weekdays, aside from weight lifting. I am in the gym 6-7 days of the week for roughly 90 minutes (30 minutes of that is cardio)

    What's The Point?
    I've been on Keto for about 3 weeks (loving it so far) but recently realized some changes I needed to make in order for my Keto-ing to be more effective. I've decided to make this log in order to help track my progress, motivate myself, and let the rest of the world judge if this is an effective meal plan.

    Do You Even Lift Brah?
    Although my goals are more performance based - run fast, jump high - I figured I'd post my lifts anyways. Overall, I want to reach 8% bf while maintaining as much muscle as I can.

    Weight: 196.0 w/ 12% BF (estimated)
    Bench Press: 200 lbs (5x5)
    Deadlifts: 295 lbs (5x5)
    Pendlay Rows: 225 lbs (5x3)
    Back Squats: 185 (5x5)
    Dumbell Shoulder Press: 55 lbs (5x5)

    Nom Nom Nom
    BMR is ~2000 and TDEE is ~2800 (According to http://iifym.com/tdee-calculator/)

    I am aiming to hit 1960 cals
    Carbs: 25g / Fat: 152g / Protein 123
    Last edited by danfleysher; 10-29-2015 at 08:27 AM.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  2. #2
    Cookie Connoisseur danfleysher's Avatar
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    Day 1 - 10/28/2015

    Nutrition
    8:00am Breakfast: 2 Eggs, 2 slices Bacon, 1 oz Cheddar
    kC: 325 / C: 2g / F: 22g / P: 26g
    9:00am Snack: 0.5 cup Pumpkin Seeds, 0.25 cup Almonds
    kC: 282 / C: 8g / F: 24g / P: 10g
    11:45pm Lunch: 1 Chicken Shish Kebab, 1 cup Broccoli, 1 oz Chipotle Sauce
    kC: 432 / C: 13g / F: 29g / P: 32g
    8:30pm Dinner: 4oz Steak, 1 Avacado, 4 oz Buffalo Mozerella, 1 Pickle
    kC: 830 / C: 16g / F: 61g / P: 51g

    Total: kC: 1869 / C: 40g / F: 135g / P: 118g

    Exercise
    Didn't lift due to getting home late & tired.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  3. #3
    Cookie Connoisseur danfleysher's Avatar
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    Day 2 - 10/29/2015

    Nutrition
    8:15am Breakfast: 2 Eggs, 3 slices Bacon, 1 oz Cheddar
    kC: 365 / C: 2g / F: 25g / P: 28g
    12:30am Lunch: 1.5 cup Broccoli, 2 tbsp Chipotle Sauce *
    kC: 144 / C: 10g / F: 1g / P: 4g
    7:15pm Snack: 1 4 oz Chicken Breast
    kC: 140 / C: 0g / F: 4g / P: 25g
    10:00pm Dinner: 2 Uncured Organic Hot Dogs , 4 Keto Fat Bombs w/ Peanut Butter
    kC: 945 / C: 8g / F: 86g / P: 20g

    Total: kC: 1594 / C: 21g / F: 125g / P: 77g

    *Steak tasted like ass so didn't eat it. Usually I'd have more during lunch.

    Exercise
    Cardio: 15 min on Eliptical at 18 resistance. HR at 165.
    Bench Press: 205 5x3 @ 2:15 rest
    Superset @ 2:00 rest
    - Smith Machine Bench Press Explode: 135 3x10
    - Clap Push Ups: 3x5
    Incline Dumbell Press: 45 3x3 @ 2:00 rest (close grip to focus triceps)
    Arnold Shoulder Press: 45 5x4 @ 2:00 rest
    Lateral Front Raises: 45 3x5 @ 1:30 rest

    Feeling: Not a great workout, barely decent.
    Got to the gym late and my shoulder started aching at the end of my bench press. I usually do Incline Dumbbells with heavier weights but didn't want to risk my shoulder so decided to change up the grip and lower the weights. Didn't even hit my triceps because gym was closing by the time I got done with shoulders. Don't feel sore right now.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
    Reply With Quote

  4. #4
    Registered User repower's Avatar
    Join Date: Apr 2014
    Location: Buenos Aires, Capital Federal, Argentina
    Age: 25
    Posts: 682
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    Cool. We share similar goals (including lower bf overall). Keep us updated!
    Reply With Quote

  5. #5
    Cookie Connoisseur danfleysher's Avatar
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    Day 3 - 10/30/2015

    Nutrition
    8:15am Breakfast: 2 Eggs, 3 slices Bacon, 1 oz Cheddar
    kC: 365 / C: 2g / F: 25g / P: 28g
    12:00am Lunch: 4 oz Salmon stuffed w/ Veggies, 1.5 cup Broccoli, 1 tbs Chipotle Sauce
    kC: 335 / C: 16g / F: 19g / P: 30g
    7:15pm Snack: 1 side order of chicken at Chipotle
    kC: 180 / C: 1g / F: 7g / P: 32g
    9:00pm Dinner: 4 oz Grilled Beef w/ Veggies (Broccoli, Peppers, Snow Peas), 2 tbs Teryaki sauce, Miso Soup
    kC: 371 / C: 23g / F: 12g / P: 43g

    Total: kC: 1251 / C: 42g / F: 62g / P: 132g

    Exercise
    Cardio: 30 min walking outside @ slow-moderate pace
    Cardio: 45 min Spin class

    Feeling: Good session of cardio.
    Walking did little to increase heart rate but shirt was drenched after the class. I felt a little bit of hungry before my class but preferred to work out on an empty stomach. Wasn't hungry even though calories were much lower than intended, maybe Halloween took my mind off of it.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  6. #6
    Cookie Connoisseur danfleysher's Avatar
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    Day 4 - 10/31/2015

    Nutrition:
    12:00am Breakfast: Isopure Protein Drink - Icy Orange
    kC: 160 / C: 0g / F: 0g / P: 40g
    2:00am Lunch: 1.5 Turkey Burger patties, 4 oz Pepper Steak, 6 oz Chicken Teryaki
    kC: 713 / C: 7g / F: 29g / P: 110g
    5:00Snack: 2 oz Chicken w/ Tarragon Sauce
    kC: 245 / C: 3g / F: 20g / P: 17g
    7:30pm Snack: 3 Buffalo Wings w/ 1 tbs Blue Cheese Dressed
    kC: 180 / C: 3g / F: 11g / P: 16g
    2:15am Dinner: MusclePharm Combat Crunch Protein Bar, 0.25 lb Chicken Salad from Deli
    kC: 353 / C: 32g / F: 13g / P: 35g

    Total: kC:1651 / C: 45g / F: 73g / P: 217g

    Exercise:
    Cardio: 15 minute slow cardio
    Squats: 205 @ 5x3 2:15 rest
    Leg Press: 380 @ 4x8 2:00 rest
    Weighted Jump Squats: 35 @ 3x5 1:30 rest
    Box Jumps: 3' 6" @ 5x3 1:00 rest
    Calf Raises: 90 @ 3x12 1:30 rest
    Superset @ 1:30 rest
    - Leg Extensions @ 110 3x10
    - Leg Curls @ 90 3x10
    BOSU Ball Squats: 0 @ 3x15 1:30 rest (slow movement)

    Feeling: Solid workout although not much heavy lifting.
    The squats were difficult, had to struggle on the 3rd rep for the last couple sets. The Leg Press was easier than I expected but it might be due to a slightly different piece of equipment (was at a different gym). I had a pre-work out drink that kept me focused and motivated but I walked out not feeling sore and upset I didn't do lunges. I also did a LOT of walking for Halloween. For food, had a lot more protein and carbs than I had intended but I was really hungry at night and that's all that was available.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
    Reply With Quote

  7. #7
    Cookie Connoisseur danfleysher's Avatar
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    Day 5: 11/01/2015

    Nutrition:
    2:00pm Breakfast: 2 pieces Chicken Kebab, 1 skewer Ground Lamb Kebab
    kC: 250 / C: 6g / F: 14g / P: 20g
    3:15pm Snack: 4 Chocolate & Peanut Butter Fat Bombs, 4.5 oz Grilled Steak
    kC: 635 / C: 7g / F: 48g / P: 31g
    8:00pm Lunch: 5 Chocolate & Peanut Butter Fat Bombs, 3 Keto Coconut Truffle *
    kC: 788 / C: 17g / F: 74g / P: 14g
    10:00pm Dinner:6 oz Chicken Tiki Masala
    kC: 300 / C: 7g / F: 15g / P: 3g

    Total: kC: 1973 / C: 37g / F: 151g / P: 98g

    Exercise:
    Pendlay Rows: 225 @ 5x3 2:15 rest
    T-Bar Rows: 225 @ 3x8 2:00 rest (bar not included in weight)
    Mixed Grip Pull-Ups: 0 @ 4x8 1:30 rest
    Dumbell Preacher Curls: 35 @ 3x8 1:00 rest
    Superset: @ 1:00 rest
    - Cable One Arm Lat Pulls-Downs: 60 @ 3x10
    - Cable Shotgun Rows: 140 @ 3x8
    - Chin up hold: 0 @ 3x15sec
    Trap Shrugs: 60 @ 3x15 1:30 rest

    Feeling: Great workout but wanted to do more biceps. Still love Pull days.
    The workout itself was great but the best part was all the fat bombs I ate. It was enough to get me motivated to have a good workout. Might have to decrease the weight to 215 on the Pendlay rows because I think my form is getting sloppy. I'm happy I got to 4 plates on the T-bar rows but I think I can add another 5-10 lbs without compromising form or count.
    Last edited by danfleysher; 11-03-2015 at 05:00 AM.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
    Reply With Quote

  8. #8
    Cookie Connoisseur danfleysher's Avatar
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    Day 6 - 11/02/2015

    Nutrition
    8:30am Breakfast: 2 Eggs, 3 slices Bacon, 1 oz Cheddar, 1 String Cheese
    kC: 445 / C: 2g / F: 31g / P: 35g
    12:00pm Lunch: 4 oz Pulled Chicken, 1 cup Broccoli, 2 tbs Chipotle Sauce
    kC: 344 / C: 7g / F: 19g / P: 36g
    6:15pm Dinner: 3 burger patties, 1 cup Cauliflower, 1 oz almonds
    kC: 772 / C: 9g / F: 74g / P: 34g
    10:00pm Snack: 7 Chocolate & Peanut Butter Keto Bombs *
    kC: 938 / C: 7g / F: 112g / P: 7g

    Total: kC: 2499 / C: 25g / F: 229g / P: 112g

    Exercise:
    Bench Press: 205 @ 5x3 2:00 rest
    Shoulder Press: 60 @ 6x5 2:00 rest (*65 on my last set)
    Incline Press: 70 @ 3x6 2:00 rest
    Superset: @ 1:30 rest
    - Smith Machine Bench Press Explodes: 2x10 @ 45
    - Push-ups: 2x4
    Cable Chest Flys: 50 @ 3x10 1:00 rest
    Lateral Front Raises: 25 @ 3x10 1:30 rest (5 side, 5 front)
    Did some light jump roping and handstand holds, 5 minute tops together

    Feeling: Happy to have done shoulders earlier. Good workout but still not hitting triceps enough.
    The Bench Press was easier, didn't struggle so much on the last reps but did need a spot on my 5th set. Shoulder press wasn't heavy but didn't want to jump to 70s since I've been doing 60's prior. Definitely happy to be doing Shoulders early in the workout. Worked my shoulders hard and doing push ups was difficult in the Superset.

    *Ate many because I was trying a different recipe and experimenting

    Note: Currently feel bloated and a little sick from over eating. Skipping breakfast and probably going to push back lunch unless things change. Will eat lighter today.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  9. #9
    ***Keto4life*** cherrygarcia80's Avatar
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    cherrygarcia80 is offline
    If you're new to coconut oil, for quite afew people it needs to be introduced slowly otherwise can lead to nausea, headaches etc (but i could be wrong as i'm not sure how much fat is in the keto coconut truffles).

    Looks like you're doing great and all the best with achieving your goals
    =================
    Total weight lost: 128 lbs
    =================

    Starting weight: 378 lbs
    Current weight: 250 lbs

    ******* 4 years on keto so far - keto4life!!! ***************

    my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
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  10. #10
    Cookie Connoisseur danfleysher's Avatar
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    danfleysher is offline
    Originally Posted by cherrygarcia80 View Post
    If you're new to coconut oil, for quite afew people it needs to be introduced slowly otherwise can lead to nausea, headaches etc (but i could be wrong as i'm not sure how much fat is in the keto coconut truffles).

    Looks like you're doing great and all the best with achieving your goals
    I'm not so new but I think I might have over done it, possibly too much coconut oil.

    Thanks for the motivation!
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
    Reply With Quote

  11. #11
    Cookie Connoisseur danfleysher's Avatar
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    Day 7 - 11/03/2015

    Nutrition:
    6:00am Breakfast: 2 String Cheese
    kC: 160 / C: 0g / F: 12g / P: 14g
    12:00am Lunch: 4 oz Pulled Chicken, 1 cup Broccoli, 2 tbs Chipotle Sauce
    kC: 344 / C: 7g / F: 19g / P: 36g
    7:00pm Dinner: 4 oz Salmon, 1 Beef Patty / Meatball, 1 cup Mushrooms.
    kC: 315 / C: 2g / F: 20g / P: 30g
    10:00pm 2nd Dinner: 2 Hotdogs, 2 Slices Bacon, 2 Goats Milk Dutch Cheese, 1 Keto Fat Bomb
    kC: 654 / C: 1g / F: 53g / P: 31g

    Total: kC: 1473 / C: 11g / F: 104g / P: 111g

    Exercise:
    Cardio: 7 Minute Treadmill Run (High Intensity) @ 165 hr
    Cardio: 5 Minute Treadmill Walk (Medium Intensity) @ 128 hr
    Cardio: 45 Minute Stationary Bike (Medium-Low Intensity) @ 110 hr
    According to the respective machines, I burned ~ 600 calories but I think the true number was closer to 350-400.

    Feeling: I don't like doing cardio but it wasn't too bad. The constant high intensity of the first run had me winded. I got on the bike and watched some TV so the time went by pretty quick. Although I apparently ate well below my TDEE, I did not feel hungry, possibly some carryover from yesterdays overeating.

    Current weight: 193.4 (down from 196.0 a week prior)
    Will get measurements over the weekend.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  12. #12
    Cookie Connoisseur danfleysher's Avatar
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    Nutrition:
    8:30am Breakfast: 2 Eggs, 5 slices Bacon, 1 oz Cheddar
    kC: 445 / C: 2g / F: 32g / P: 32g
    12:00pm Lunch: 1 Chicken Shish kebab (~3.5oz), 1 cup Broccoli, 2 tbs Chipotle Sauce
    kC: 379 / C: 7g / F: 27g / P: 27g
    9:30pm Dinner: 2 Hotdogs, 1 Strip Bacon, 1 String Cheese
    kC: 316 / C: 0g / F: 21g / P: 21g
    10:00pm Snack: 2 Keto Peanut Butter Cups
    kC: 665 / C: 18g / F: 68g / P: 12g

    Total: kC: 1805 / C: 28g / F: 148g / P: 92g

    Exercise:
    Cardio: 15 Minute Elliptical 18 Resistance
    Squat: 185 @ 5x3 2:00 rest
    Contracted Box Jumps: 0 @ 3x5 1:00 rest (slow movements, focused on stabilizing)
    Leg Press: 360 @ 3x8 2:00 rest
    Superset: @ 1:00 rest
    - Leg Extension: 145 @ 3x12
    - Hamstring Curls: 125 @ 3x12
    Seated Calf Raises: 90 @ 3x20 @ 1:00 rest
    Hanging Leg Raises: 0 @ 3x12 @ 1:30 rest

    Feeling: Personal best on the leg extension and hamstring curls but had to lower my squats back to 185.
    I got 205 on my first set of 3 but felt I was compromising form (It was looking more like a Good Morning). I got some tips on improving my squat jumps so although I was only doing a few jumps, I was in a squat position for plenty of time, enough to get me sweating haha.
    Last edited by danfleysher; 11-06-2015 at 06:13 AM.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
    Reply With Quote

  13. #13
    Cookie Connoisseur danfleysher's Avatar
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    Day 9 - 11/05/2015

    Nutrition:
    9:00am Breakfast: 2 Eggs, 3 slices Bacon, 1 oz Cheddar
    kC: 365 / C: 2g / F: 25g / P: 28g
    1:30pm Lunch: 1 Fresh & Co California Cobb Salad w/ Ceaser
    kC: 461 / C: 10g / F: 31g / P: 49g
    3:00pm Snack: 0.25 cup Almonds
    kC: 200 / C: 5g / F: 17g / P: 6g
    7:00pm Dinner: ~10 oz grilled chicken, 1.5 tbs Spicy Mayo
    kC: 555 / C: 0g / F: 25g / P: 83g
    10:30pm Snack: 1 Keto Peanut Butter Cup
    kC: 242 / C: 7g / F: 24g / P: 5g

    Total: kC: 1823 / C: 24g / F: 122g / P: 170g

    Exercise:
    Cardio: 20 Minute Elliptical - 18 Resistance @ 165+ HR
    Wide Grip Pull-ups: 15 @ 5x5 1:30 rest
    Pull-Ups: 0 @ 1xAMQRAP (I got 4)
    DeadLifts: 225 @ 3x5 * 2 min rest
    Wide Grip Pendlay Rows: 185 @ 5x5 2:00 rest
    Dumbell Rows: 100 @ 4x5 1:30 rest
    Dumbell Curls Dropset: @ 1:30 rest
    - 45 @ 3x3
    - 30 @ 3x4
    - 15 @ 3x8
    Dumbell Shrugs: 60 @ 3x15
    High Cable Pulls: 120 @ 3x10
    Cardio: 1.5 Mile Jog (not sure about time, maybe 15 minutes)

    Feeling: Happy with Pull-Ups, Upset over Deadlifts.
    Switching to include BW exercises as my first exercise so I can get to 20 pull-ups in one shot (currently around 8-10). I was feeling sick in my gut during my deadlifts and believe it was the combination of doing abs the day before and pull-ups prior. Didn't want to push it and puke everywhere so cut it short. I was content with my other lifts, felt my pendlay rows weakening in the last rep of my 4th and 5th set but to be expected. Still had tons of energy so went running at the end, it was a beautiful day.
    Last edited by danfleysher; 11-08-2015 at 04:50 AM.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Registered User repower's Avatar
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    Cool! Keep us updated with your weight and measures also!
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    Originally Posted by repower View Post
    Cool! Keep us updated with your weight and measures also!
    Yep! Will take measurements tomorrow morning when I'm not rushed and don't have work.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Day 10 - 11/06/2015

    Nutrition:
    Skipped Breakfast
    12:30pm Lunch: 1 half Baked Roasted Chicken, 1 cup Broccoli, 2 tbs Chipotle Sauce
    kC: 849 / C: 0g / F: 40g / P: 83g
    9:30pm Dinner: 4 Bacon Wrapped Jalapeno poppers
    kC: 743 / C: 8g / F: 64g / P: 27g
    10:00pm Snack: 2 Keto Peanut Butter Cups
    kC: 485 / C: 13g / F: 47g / P: 9g

    Total: kC: 2077 / C: 28g / F: 161g / P: 122g

    Exercise:
    Push Ups: 3x15 @ 1:00 rest
    Bench Press: 185 @ 5x4 1:30 rest
    Shoulder Press: 60 @ 5x5 1:30 rest
    Incline Dumbbell Press: 60 @ 5x5 1:30 rest
    Lateral/Front Raises: 30 @ 3x10 1:30 rest
    Cable Chest Flys: 50 @ 3x10 1:00 @ rest
    Farmers Walks: 60 @ 3x20 steps 1:30 @ rest

    Feeling: Felt a little weak on my bench but glad I got my shoulder press in. It wasn't a great workout though.
    Not really much to say. Was looking forward to making the poppers for dinner so I didn't want to be there long. Decent workout but not great.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  17. #17
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    how are your measurements and weight ? Im planning to start keto tomorrow Good luck on your journey and keep us updated
    Live simply, so Others can simply Live

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    Day 11 - 11/07/2015

    Nutrition:
    Busy in the day, didn't have breakfast
    1:00pm Lunch: 1 Small Caesar Salad, 1 Small Soup w/ Meatballs, 1 Chicken Kebab w/ Veggies
    kC: 600 / C: 9g / F: 30g / P: 29g
    5:00pm Snack: 1 Keto Peanut Butter Cup (Fat Bomb)
    kC: 315 / C: 9g / F: 31g / P: 6g
    9:00pm Dinner: 2 Chicken Kebabs, 4 Homemade Mozzarella Sticks
    kC: 866 / C: 9g / F: 41g / P: 102g

    Total: kC: 1681 / C: 28g / F: 161g / P: 122g

    Exercise:
    Front Squats: 135 @ 5x4 1:30 rest
    Romanian Deadlift: 225 @ 5x3 1:30 rest
    Box Jumps: 0 @ 3x5 1:00 rest
    Seated Calf Raises: 135 @ 3x10 1:30 rest
    Squats: 0 @ 5x20 (spread throughout an hour)
    Cardio: 5 uphill sprints, .25 mile walk, 1 mile run (7:50), 1.75 mile jog

    Feeling: Lack of quality sleep made me unmotivated and feeling mehh.
    I got to the gym and was already trying to leave. Did some quick things and then left. I felt like I didn't do enough do I did some squats at home but even that wasn't too effective so I went for a run to time my mile run. Pretty excited I got under 8:00 minutes. Aiming for 7:30 and then 7:00.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  19. #19
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    Originally Posted by NinjaSwagger View Post
    how are your measurements and weight ? Im planning to start keto tomorrow Good luck on your journey and keep us updated
    I took them yesterday but haven't had a chance to post. Lost quite a bit of weight (5 lbs in almost 2 weeks) but all measurements are smaller as well.

    Thank you!
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Day 12 - 11/08/2015

    Nutrition
    12:00pm Lunch: 3 Egg omelette with Sausage, Cheese, and Veggies
    kC: 435 / C: 3g / F: 30g / P: 34g
    6:00pm Snack: 1 Chicken & 1 Lamb Kebab, 4 oz Calf Liver, Small Caesar Salad.
    kC: 737 / C: 2g / F: 19g / P: 73g
    9:00pm Dinner: 3 Homemade mozzarella sticks (Pork Rind Breadcrums) w/ 3 Keto Fat bombs
    kC: 1373 / C: 20g / F: 126g / P: 67g

    Total:kC: 2545 / C: 24g / F: 175g / P: 174g

    Today was my rest day, I didn't lift but I was in a bathhouse for ~5hrs and sweat a lot. Drank plenty of water as well (a gallon). Got hungry at night which lead to overeating but that is probably a mixture of dieting catching up to me and sugar cravings.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Day 13 - 11/09/2015

    Nutrition
    6:00am Breakfast: 2 Eggs, 2 Sliced Bacon, 2/3 cup Cheddar, 2 tbs Pork Rind Breadcrumbs
    kC: 655 / C: 7g / F: 50g / P: 50g
    12:00pm Lunch: Fresh & Co California Cobb Salad
    kC: 461 / C: 10g / F: 31g / P: 49g
    6:00pm Dinner: 2 Beef Kebab, 1 Tomato & Cucumber Salad
    kC: 363 / C: 17g / F: 2g / P: 54g
    10:30pm Snacks: 3 Keto Fat bombs
    kC: 606 / C: 17g / F: 59g / P: 237g

    Total: kC: 2085 / C: 50g / F: 142g / P: 164g

    Exercise
    Cardio: 5 x 1:1 (Run:Rest) @ 45 sec *Short on time
    Deadlifts: 275 @ 5x5 2:00 rest
    Pendlay Rows: 185 @ 5x5 2:00 rest
    T-Bar Rows: 180 @ 3x5 2:00 rest
    Seated Cable Rows: 160 @ 2x8 @ 1:30 rest
    Bicep Curls: 35 @ 3x8
    Shrugs: 60 @ 3x15
    Finished off with 1 set of some pulleys and cable curls

    Feeling: Ate a lot in the morning but I was testing proportions because I haven't made breakfast in a while (typically buy it) I wanted to get exact amounts but I think it was too much. My lower back was definitely feeling the workout which is good, hoping that it wasn't from improper form. Will post a video to BB later to get it critqued.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Day 14 - 11/10/2015

    Nutrition
    6:00am Breakfast: 2 Eggs, 2 Sliced Bacon, 1/3 cup Cheddar, 1 tbs Pork Rind Breadcrumbs
    kC: 447 / C: 5g / F: 34g / P: 33g
    12:00pm Lunch: 5 oz Turkey, 1 cup Broccoli, 2 tbs Chiptole Sauce
    kC: 276 / C: 7g / F: 13g / P: 27g
    8:00pm Dinner: 6 course pre-fix
    kC: ?/ C: ?g / F: ?g / P: ?g

    Total: I went out to dinner and had a whole bunch of different food that I will not bother counting. It was salads, raw fish, and meat. Protein was high, Carbs and Fat were low.

    Exercise
    Bench: 205 @ 6x2 2:00 rest
    Shoulder Press: 65 @ 5x5 2:00 rest
    Incline Press: 65 @ 3x8 2:00 rest
    Cable Flys: 55 @ 3x8 @ 1:30 rest
    Superset: @ 130 rest
    - Dips: 3x7
    - Handstand holds: 3x60 sec
    Finished off with 1 set of cable tricep extensions

    Feeling: I was kind of rushed so didn't get to do as much as I wanted but improved my shoulder press by 5 lbs which was great. Still felt strong after so looking forward to my next workout. A little upset my bench seems to be slipping but w/e.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Day 15 - 11/11/2015

    Nutrition
    12:00am Lunch: Hot food (2 Chicken thighs, 5 meatballs, 3 oz Cod, Small salad & Caprese)
    kC: 482 / C: 6g / F: 26g / P: 50g
    9:00pm Snack: 2 Keto Fat bombs
    kC: 485 / C: 13g / F: 47g / P: 9g
    10:30pm Dinner: 2 Cabbages stuffed w/ Meat, 5 oz Chicken Breast
    kC: 694 / C: 11g / F: 31g / P: 90g

    Total: kC: 1661 / C: 31g / F: 105g / P: 149g

    Exercise
    Cardio: 15 minute jog
    Cardio: 45 minute walk
    Back Squats: 195 @ 5x4 2:30 rest
    Back Squats: 135 @ 1x4
    Walking Lunges: 45 @ 3x16 2:00 rest
    Leg Press: 360 @ 3x8 2:00 rest
    Box Jumps: 1x10
    Standing Calf Raises: 3x45 @ 135 (on smith machine)
    Cardio: 30 minute walk uphill

    Feeling: I had plenty of time to kill but didnt want to do anything too intense because hamstrings felt sore (possibly from deadlifts). Kept in light before my actual exercise. I don't think I burned anything significant in the cardio but it was more than my average Wednesday.

    UPDATE: I bumped my daily calories too 2,300 on the account of weight loss being too rapid for my liking. I weighed in at 188 - Down ~9lbs 2 weeks prior.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Sorry I have been late with measurements and pictures. Will get them up soon.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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  25. #25
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    Day 16 - 11/12/2015

    Nutrition
    6:00am Breakfast: 2 Eggs w/ 1/3 cup Cheddar, 1 Organic Hot dog, 1 tbs butter
    kC: 497 / C: 5g / F: 39g / P: 27g
    12:00pm Lunch: 4oz Chicken Thighs, 2 cup Broccoli, 2 tbs Chipotle Sauce
    kC: 325 / C: 13g / F: 21g / P: 26g
    7:00pm Dinner: 1 Chicken Kebab, 1 Cabbage stuffed w/ Meat, 1 tbs Chipotle Sauce
    kC: 492 / C: 10g / F: 24g / P: 50g
    10:00pm Snack: 3 Keto PB Cups, 2oz Fried Cheese (Queso Blanco)
    kC: 887 / C: 22g / F: 83g / P: 26g

    Total: kC: 2201 / C: 49g / F: 167g / P: 129g

    Exercise
    Superset: 0:00 rest
    - Pushups: 5x5
    - Good Mornings: 50 @ 5x8
    Sled Pulleys: Started at 180 up to 450 @ 5 reps til I did 450 3 times.
    Close Grip Cable Rows: 160 @ 3x7
    Bicep Curls: 35 @ 3x6

    Feeling: Lack of motivation at the gym but the pulleys were crazy fun. Kinda got back into things but didn't feel like sore after the workout. It was more of a total body workout with emphasis on the back
    Last edited by danfleysher; 11-17-2015 at 06:45 AM.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Day 17 - 11/13/2015

    No data I had a typical breakfast but don't have anything else in MFP and can't remember for the life of me. I remember having a good workout with some good results from the Bench Press and Shoulder Press, didn't workout too hard that day though.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Day 18 - 11/14/2015

    Nutrition
    12:30am Breakfast: 2 Eggs w/ 0.4 cup Cheddar, 1.5 slices bacon
    kC: 376 / C: 5g / F: 39g / P: 27g
    2:00pm Lunch: Keto Pizza from FatHead
    kC: 833 / C: 18g / F: 68g / P: 48g
    7:00pm Dinner: 1/2 Caveman Keto Bacon Explosion (A Bacon-covered Meatloaf)
    kC: 700 / C: 4g / F: 58g / P: 43g
    10:00pm Snack: 3 Keto PB Cups
    kC: 727 / C: 20g / F: 71g / P: 14g

    Total: kC: 2636 / C: 47g / F: 227g / P: 130g

    Exercise
    Cardio HIIT Superset: @ 20 minutes total *I kept switching between the two, must have been a 45/45 sec interval, sometimes the boxing took shorter if I was shadow boxing instead of hitting the bag. No rest inbetween
    - Jump Rope: 75 times
    - Boxing: 50 punches
    Front Squats: 145 @ 5x3
    Squats: 0 @ 1x12
    Romanian Deadlifts: 225 @ 4x8
    Leg Press: 360 @ 3x8
    Lunges: 35 @ 3x16 (not walking)
    Bosu Ball Squats: 1x20
    Ab Circuit: 3x30

    Feeling: Wanted to go hard since I knew I was going to be eating a lot. Lifting wasn't too heavy because I was a little out of energy from the cardio but I did get my lifts in. Fell short of my best but whatever. On the food side, I ate a lot because I was experimenting with cooking the whole day. Turned out to be delicious, will make again and post pictures.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Day 19 - 11/15/2015

    Nutrition
    1:00pm Breakfast: 1/2 Caveman Keto Bacon Explosion
    kC: 790 / C: 4g / F: 68g / P: 43g
    6:00pm Lunch: Deep fried Jalapeno Poppers
    kC: 784 / C: 10g / F: 67g / P: 31g
    9:00pm Dinner: Cheesecake Factory: Thai Lettuce Wraps, Glazed Salmon w/ Broccoli, Low Carb Cheesecake
    kC: 570 / C: 39g / F: 57g / P: 16g * Cheesecake only.

    Total: kC: 2144 / C: 53g / F: 192g / P: 90g
    * The nutrition count for the Thai Lettuce Wraps included all the additions, most of which I didn't have. The Glazed Salmon comes with rice but I subbed Broccoli. I'd imagine I had 2700 kcal

    Exercise
    Rest day
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
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    Day 20 - 11/16/2015

    Nutrition
    6:00am Breakfast: 1 Cup Unsweetened Almond Milk, 1 Scoop Casein, 1 Scoop Whey (Wanted to try the mix)
    kC: 240 / C: 6g / F: 4g / P: 44g
    12:00pm Lunch: 4.5 oz Grilled Chicken, 2 cup Broccoli, 2 tbs Chipotle Sauce
    kC: 370 / C: 13g / F: 15g / P: 46g
    7:00pm Dinner: 5.5 oz Grilled Chicken, 0.5 cup Broccoli, 0.5 cup Peppers, 1 tbs Chipotle Mayo
    kC: 356 / C: 8g / F: 16g / P: 47g

    Total: kC: 966 / C: 27g / F: 35g / P: 137g

    Exercise
    Cardio: Elliptical @ Max resistance (20) for 20 min
    Pendlay Rows: 205 @ 5x5 1:45 rest
    T-bar Rows: 225,235,240 @ 3x6,5,4 1:45 rest
    Single arm rows: 90 @ 1x5
    Wide Grip Pull Downs: 160 @ 2x8 1:30 rest
    Close Grip Pull Downs: 160 @ 2x8 1:30 rest
    Superset: @ 1:00 rest
    - Shoulder Shrugs: 65 @ 3x12
    - Bicep Curls: 35 @ 3x8

    Feeling: One of those days where I was psyched for the gym. Got in there and sweat balls on the elliptical. After 5 minutes I had a consistent heart rate of 160, as high as 165+ at times. Wrestled through my lifts but I thought they were good. Increased the weight on my T-bar rows and lowered the rest time on my Pendlay so I think it'd match up with 225 @ 2:00 or 2:30 rest. Didn't get to do as much as I wanted and didn't hit my lower back.
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
    Reply With Quote

  30. #30
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    Day 21 - 11/17/2015

    Nutrition
    6:00am Breakfast: 1 Egg, 1 Hot dog, 1 Cheese Stick, 1 Keto Truffle
    kC: 398 / C: 4g / F: 30g / P: 20g
    12:00pm Lunch: 5.5 oz Grilled Chicken, 1.5 cup Broccoli, 2 tbs Chipotle Sauce
    kC: 375 / C: 10g / F: 16g / P: 50g
    7:00pm Snack: I Keto PB Cup, 1 Keto Truffle
    kC: 370 / C: 9g / F: 36g / P: 8g
    10:30pm Dinner: 3/4 cup Cheddar, 4oz Chicken (Cheese Shell Taco is incredibly delicious)
    kC: 470 / C: 3g / F: 31g / P: 46g

    Total: kC: 1613 / C: 26g / F: 113g / P: 124g

    Exercise
    Bench Press: 190 @ 5x3 2:00 rest
    Overhead Press: 115 @ 5x5 2:00 rest
    Unequal Raised Push-ups: 0 @ 5x8 1:30 rest * placed one extended hand on dumbbell
    T-Bar Shoulder Press: 70 @ 3x8 @ 1:30 rest
    Cable Chest Flies: 50 @ 4x8 1:00 rest
    Tricep Extensions: 25 @ 3x16 1:00 rest

    Feeling: I am writing this a bit late so don't remember specifics. I didn't feel like I made progress in any of my lifts. Couldn't do Dumbbell Shoulder Press after my Bench. Felt like I got a good amount of shoulder work in but nothing groundbreaking. I did like doing the uneven push ups. I want to be bust those out
    dy/dx (Weight Loss) = Calories

    Goals:
    Squats: 275 5x5
    Bench: 225 4x6
    Pendlay: 205 4x6 (Achieved)
    Deadlift: 315 5x5 (Achieved
    Reply With Quote

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