1 month keto log

[jordanjoker88]

175cm. 82.7kg. no idea for bodyfat %. do help estimate my current Bf %, thanks (current body photo attach)

eat clearn diet
01/4/2016 : 89.2kg (measure with clothes) 40inch.
30/4/2016 : 84.4kg (measure with clothes) 37inch.

i start keto today.
hopefully end of this month, will have better result than last month.

will keep update as i could

[danfleysher]

Congrats on starting a log. Keep yourself accountable and post your meals for the day. That's helped me the most.

For BF, I'd guess somewhere around 30%

[jordanjoker88]

1) 2egg + 1 tablespoon olive oil
2) grilled chicken chop
3) 2egg + 1 cheese + 1 mayonnaise
4) 2 friend chicken breast (no breading)
5) 2 tbs olive oil
6) 1 scoop protein

shoulder
press 4 failure set
fly 4 failure set
raise 4 failure set
reverse fly 4 failure set
shrug 4 failure set

[jordanjoker88]

1) 2egg + 1 olive oil + 1 cheese
2) tuna in sun seed oil + 1 mayo + 1 protein
3) 2 egg + 1 olive oil + 1 cheese
4) grilled fish + 1ham + 1 cheese

back
deadlift 4 failure set
pull up 4 failure set
back row 4 failure set
chin up 4 failure set
abs
3 exercise cycle : leg raise, jackknives , mountain climbing 10 rep 3 sets

[jordanjoker88]

morning quick measure :
81.2kg (36.5 inch)

1)3 egg + 2tbs olive oil
2) 2 burger patty
3) 2 burger patty + 1 tbs mayo

[jordanjoker88]

1)3egg + 1 tbs mayo
2)2 fried chicken breast no breading
3)2 spoon protein
4)2 fried chicken breast no breading + 1tbs mayo + 1 fried egg

arm
curl 4 set
hammer 4set
preacher curl 4 set
kickback 4set
cable tricep ext 4 set
tricep pushdown 4set
abs
crunch + leg raise + jackknife 3 set (15rep each)

[jordanjoker88]

2 days log
-----------
1)3 egg + 1 cheese + 1 olive oil
2)chicken chop + salad with olive oil
3)2egg + 1 cheese + 1 olive oil
4) tune in sun flower seed oil

---------------------------
1)2egg + 1 cheese + 1 olive oil
2) roasted chicken breast
3) 2gg +1 cheese + 1 olive oil + 1 mayo
4) grilled salmon 2 slice + 1 tiny grill fish (shishamo) + 2 grill prawn

crunch + leg raise + jackknife 3 set (15rep each)
------------------------------------------------------
busy working. unable to gym, make it this week rest day

[danfleysher]

Lots of olive oil. Nothing wrong with it but you could try nuts or avocado's. Butter is good at breakfast.

[jordanjoker88]

2 days log
-----------
1)2 egg + 1 cheese + 1 olive oil + 1 mayo
2)roasted chicken whole leg + 1 egg
3)2egg + 1 cheese + 1 olive oil
4)2 fried egg + 1 beef soup

chest
incline 5 x fail set
bench 5 x fail set
cable fly 5 x fail set
cable crossover 5 x fail set

---------------------------
1)2egg + 1 cheese + 1 olive oil
2) 1 fried chicken no breading
3) 2gg +1 cheese + 1 olive oil + 1 mayo
4) 1 whole leg roasted chicken + 1 fried chicken

crunch + leg raise + jackknife 3 set (15rep each)
------------------------------------------------------

[jordanjoker88]

Lots of olive oil. Nothing wrong with it but you could try nuts or avocado's. Butter is good at breakfast.

sure will try with it, thanks for the suggestion

[jordanjoker88]

1)2 egg + 1tbs olive oil + 1 cheese
2)1 roasted whole leg chicken + 1 fried chicken + 1 scp protein
3)1 fried chicken rice (sorry broke keto diet, busy working unable to choose when people buy me food )

shoulder
press 5 x fail
fly 5 x fail
front raise 5 x fail
shrug 5 x fail
upright row 5x fail

[jordanjoker88]

morning measure :
80.4kg (36 quarter inch)

1)2 x fried chicken + 1 fried egg
2)1 x roasted chicken
3)mix grill (chicken+pork) + quater corn + 1 sosej
4) 1 tbs peanut butter

back
deadlife 5 x fail
cable pull 5 x fail
cable row 5 x fail
barbell row 5 x fail

[jordanjoker88]

15/5/2016
1) 2 fried chicken + 1 fried egg
2) 2 scoop pretein
3) cheese grill fish + 1 small butter cube
4) 1 tbs peanut butter

arm
curl 5set
reserve grip curl 5set
concentrate curl 5set
kickback 5set
cable pulldown 5 set
tricep extension 5 set

[jordanjoker88]

16/5/2016
1) 2 egg + 1 tbs butter + 1 cheese
2) 1 roasted chicken + 1 fried chicken + half tbs mayo
3) 2 egg + 1 tbs butter + 1 cheese
4) half tilapia
5) 1 tbs peanut butter

walking for 4.5km

[jordanjoker88]

17/5/2016 (day 13)

morning quick measure
79.7kg (35.8inch)

1) 2egg + 1 tbs olive oil + 1 cheese
2) 1 roasted chicken wing and breast + 1 scp protein
3) 1 roasted chieken breash
4) 3 tbs peanut butter

chest
incline dumbbell 5 x fail
machine press 5 x fail
cable fly 5 x fail
cable crossover 5 x fail set

abs
sit up x jackknive x leg raise 15rep 3 set

[jordanjoker88]

18/5/2016 (day14)


1) 2egg + 1 olive oil + 1 cheese
2) 1 chicken breast + 1 egg + some pole bean
3) 2 egg + 1 olive oil + 1 cheese
4) half talapia + brocolli

-------------------------------------------------------------------------
19/5/2016 (day15)
1) 2 egg + 1 cheese
2) 1 roasted whole chicken leg + 2 scp protein
3) 2 egg + 1 cheese + 1 tbs mayo
4) half tilapia + brocolli

shoulder
press 4 set + 2set warm up
fly 4 set
front raise 4 set
shrug 4 set
upright row 4 set

treadmill
20min 10% 5.5km/h speed

inbody machine result : 22.5% BF, 79.8kg

[jordanjoker88]

20/5/2016 (day 16)
* rash just starting itchy
1)2 egg + 1olive oil + 1 cheese
2) whole chicken leg + 2 scp protein
3) 2gg + 1 cheese
4) half tilapia + broccoli

back
deadlift 5set
cable pull up 4set
machine row (close grip) 4set
machine row (wide grip) 4set
chin up 4set

sit up + roman chair back ext 3set (15rep)

treadmill
20min 10% 5.5km/h speed
----------------------------------------------------------------
21/5/2016 (day 17)
quick measure (79kg, 35.5inch)

[danfleysher]

4 kg in about 20 days. Keep it up.

[jordanjoker88]

21/5/2016 (day 17)
basically done nothing. loaded some carb (rash too itchy).

----------------------------------------------------------

22/5/2016 (day 18)
1)chicken + broccoli
2)2 scoop protein
3) chicken + broccoli

arm
preacher curl 5 set
concentration curl 5set
bicep machine 5set
cable tricep ext 4 set
tricep pushdown 4set
Lying Tricep Extension + tricep bench 4 set

----------------------------------------------------
23/5/2016 (day 19)
1) 2egg + 1 cheese
2) 2 chicken + broccoli + 2 scoop protein
3) 2egg + 1 cheese + 1 tbs olive oil
4) chicken + broccoli

chest
machine bench 5 set
machine dip 4 set
fly 4 set
machine 4 set

situp + leg raise + jack knife (15rep 3 set)


treadmill
20min 10% 5.5km/h speed

[jordanjoker88]

24/5/2016 (day 20)
1) 2egg + 1cheese + 1 olive oil
2) sukiyaki
3) 2 drumstick
4) half tilapia
5) 1 scp protein

ketostrix result : small instead of moderate (many vege recently due to rash )

-----------------------------------------------------------------------
25/5/2016 (day 21)
rash getting betting. (fading no more itchy)
quick measure (79.6kg, 35.8 inch)

1) 2 egg + 1tbs olive oil + 1 cheese
2) 1 whole leg chicken + 1 drumstick + 1 scp protein
3) 1 chicken breast + some lettuce
4) 1 scp protein

shoulder
1) machine press 6set
2) dumbbell press 4set
3) fly 4 set
4) front raise 4set
5) upright row 4 set

abs
sit up + jack knife + leg raise (15 rep x 3 set)

[jordanjoker88]

26/5/2016 (day22)
1) 2egg + 1 cheese + 1 olive oil
2) 1 chicken breast + 1 onion egg + some pole bean
3) 1 roasted chicken
4) 1 half tilapia

-------------------------------------
27/5/2016 (day 23)
1) 2egg + 1 cheese + 1 oilve oil
2) 2 slice pizza (colleague birthday + farewell) spoil again
3) chicken chunk
------------------------------------
28/5/2016 (day 24)
quick measure : 78.4kg, 35.5inch
1) 2 fried chicken
2) 1 fish + steam egg + pork meat
3) curry noodle (spoil again)
------------------------------------
29/5/2016 (day25)
1) chicken chuck + broccoli
2) 1 scp protein
3) salmon + egg + shishamo
4) 1 scp protein

back
deadlift 5 set fail
machine pull up 5 set fail
cable pull up 5 set fail
cable row 5 set fail
machine row 5 set fail
tricep cable ext 8 set

abs
crunch + jack knife + leg raise (15 rep x 3 set)

[jordanjoker88]

30/5/2016 (day 26)
1)2egg + 1 olive oil + 1 cheese
2) roasted chicken breast
3) 2 friend chicken
4) chicken chunk + broccoli + 1 fried egg

arm
7 set curl
7 kickback
3 set hammer
4 set tricep pushup

[jordanjoker88]

31/6/2016 (day 27)
1) 2egg + 1 olive oil + 1 cheese
2) mixed grill steak + salad + quanter corn
3) chicken chop + fillet fish
4) chicken chunk
5) 1 scp protein

shoulder
press 4 set fail
fly 4 set fail
raise 4 set fail
back fly 4 set fail

jack knife + crunch + leg raise (15 rep 3 set)

------------------------------------------------------
1/6/2016 (day 28)
1) 2egg + 1 cheese + 1 olive oil
2) chicken chop + fish fillet + 1 scp protein
3) chicken chunk
4) 1 scp protein shake

chest
incline + tricep ext machine 4 set fail
bench + tricep dumbbel kickback 4 set fail
fly 4 set fail
push up 4 set fail

[jordanjoker88]

2/6/2016 (day29)
1) 2egg + 1 cheese + 1 oli oil
2) 2 chicken chop + 1 eggplant tempura
3) chicken chuck + broccoli + fried egg
4) 1 scp protein

abs
crunch + jack knife + leg raise (15 rep x 3 set)

[danfleysher]

Why are you doing so many ab exercises? Better to stick to compound exercises and you'll work your abs as a by-product.