My Keto Motivation

[danfleysher]

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

[danfleysher]

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.

[danfleysher]

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.

[repower]

Cool. We share similar goals (including lower bf overall). Keep us updated!

[danfleysher]

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.

[danfleysher]

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.

[danfleysher]

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.

[danfleysher]

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.

[cherrygarcia80]

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

[danfleysher]

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!

[danfleysher]

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.

[danfleysher]

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.

[danfleysher]

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.

[repower]

Cool! Keep us updated with your weight and measures also!

[danfleysher]

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.

[danfleysher]

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.

[NinjaSwagger]

how are your measurements and weight ? Im planning to start keto tomorrow Good luck on your journey and keep us updated

[danfleysher]

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.

[danfleysher]

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!

[danfleysher]

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.

[danfleysher]

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.

[danfleysher]

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.

[danfleysher]

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.

[danfleysher]

Sorry I have been late with measurements and pictures. Will get them up soon.

[danfleysher]

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

[danfleysher]

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.

[danfleysher]

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.

[danfleysher]

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

[danfleysher]

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.

[danfleysher]

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