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  1. #1
    Registered User Plateauplower's Avatar
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    I just ate an Avocado, am I keto?

    I have always done well on low carbs. I am not "carb sensitive" in that I need carbs for energy in the gym (hefty dose of coffee and training fasted at 5am has worked fine for me). That said, I've never really tried keto. I generally try to run my deficits around 2200 cals macro breakdown is usually 230-245g Pro/ 74-90g fat and whatever remainders make up my carbs which when dieting primarily would come from low carb 35 cal bread, low carb flax wraps, and veg - primarily onions, peppers, mushrooms, and some greens. I have been able to diet down to reasonably lean levels eating this way, without major losses in gym performance, however it seems much harder than it should be to maintain, and when I get lean I think I begin to see some negative hormonal issues resulting from sometimes running my fats down further to make up for the weekend overages that can sometimes happen.

    So after doing some reading on Keto, I think I am going to try dropping my protein macro down to 170-180 range and increasing my fat macro higher than I have in the past. I am hoping the increased fat ratio of a more keto type diet will help with making it easier to maintain lower bodyfat levels and not have any negative hormonal effects from lower fat intake when I start to get decent vascularity.

    I tend to buy leaner cuts of meat (tip roasts, lean steaks & ground, chkn breast and skinless thighs, lean pork also deer hunt so lean venison etc) and I don't think I will change that very much, but will be adding fats from oils, avocados, nuts and seeds etc.

    I'm not sure how active I'll keep this log since I log my training in the O35 journal section, but this is going to be my spot for tracking whatever weird $hit happens to me as I enter the realm of the keto...

    Currently 213.4 lbs (avi weight about 205) and I'll probably be looking to drop down to about 190 (or lower if this makes it bearable)
    I have several years of training logs to see how this type of eating plan works for me as apposed to my norm of high pro, hit fat minimums, and as few of carbs as I can possibly use to hold my sammich.

    I just ate 2oz of avocado and 30g hemp seeds and some greens....I think I just turned into a fukin hippie

    *crossposted might not keep WOs in here though, IDK....

    Wed 1/3/17
    213.4 Lbs - doh, a little heavier than I was hoping.

    Lighter, higher volume session today, cardio tomorrow, Fullbody Friday w/squats.

    70min/33 sets

    Pushups
    BWx20
    BWx20
    BWx20
    BWx20
    BWx20

    SS With

    Chinups
    BWx9
    BWx9
    BWx9
    BWx9
    BWx9
    -------------
    Deadlifts
    135x5
    225x5
    315x5
    405x5
    405x5
    455x1
    315x5

    SS With

    BB Curls
    85x10
    85x10
    85x10
    85x10
    85x10
    ------------
    Dips
    BW-25X10
    BWx8
    BWx10
    BWx10
    BWX10

    SS With

    Leg Press (Slow PWO)
    360x10
    450x10
    450x10

    &

    Cable Rows
    180x10
    180X10
    180X10
    --------------

    EATS

    M1 7:15am
    Whey 62g, 20g greens mix, multis & 2g fishoil, 7g BCAAS intra
    300c/ 50p/ 5f

    M2 9:45am (775c/95p/33f)
    8.5oz meatloaf (lean beef, eggs, onions, mushrooms peppers no bread in this stuff, its a loaf of meat) 2.5oz avocado
    475c/45p/28f

    M3 12:45pm (1075c/108p/55f)
    2oz avocado, 30g raw hemp seeds, greens drink (1g net carbs in greens drink and it tastes like a combination of cat piss and hair dye, so it MUST be full of important nutrients I need for GAINZS)
    300c/ 13p / 22f

    M4 4:15pm (1550c/148p/90f)
    4eggs, 2oz meat loaf, 1oz cheddar, 2g fish oil
    475c/40p/35f

    M5 5:45pm (1950c/191p/113f)
    Whey brownie / 45g chocolate whey, 6g PB2, nuked then 30g walnuts on top.
    400c/ 43p / 23f

    * I just made a 10lb meat loaf yesterday so it's gonna be a recurring theme in here for a week or so....9lbs of 96% beef, 15 eggs, some onions, mushrooms, multi colored peppers and seasonings. I'll need to add fat, cheese etc since the macros for the meat loaf are 48c/6.8p/2f per oz (or close).
    Last edited by Plateauplower; 01-04-2018 at 12:46 PM.
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  2. #2
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    Anyone reading this, make no mistake that I am under the illusion that there is something magical in regard to additional efficacy in fat-loss following a keto protocol versus any other calorie restricted diet, there is not. The benefits I am hoping to achieve in this experiment are reduced hunger to make the calorie deficit less miserable, perhaps hormonal benefits from not reducing fats as low as I have in the past, and I am curious about LBM retention, to me it seems logical from a physiological standpoint that relying on protein for a main energy source as I have in the past would seem to encourage increased catabolism in a deficit state (no science on this just my theory). Although protein has the highest thermic effect of food of the macro groups I hope I will be more comfortable on lower calories thereby seeing faster results with less "discomfort". I'm also kind of looking forward to some fatty stuff that would not normally make their way into my normal intake when running an additional 400-600 calories of protein and CHO, just for a change of pace and to make dieting "more funner".

    Thursday 1/4/18
    211.0 Lbs

    Shaking off remaining glycogen and water, looking flat and flabby as per normal when digging down at the beginning of a diet. Good energy this morning, was hungry AF waking until I got some black coffee w/stevia in me. Brought some additional fat sources to me office which should help with variety.

    Cardio Treadmill misc/HIIT
    60 Min / 4.7 mi / 750 cals
    Situps
    BWx25
    BWx25

    Shoulder mobility stuff


    M1 7:00am
    6oz loafed meat, 1 oz cheddar, greens drink, multis & 2g fishoil
    450 cals / 45g pro / 23g fat

    M2 9:45am (900c/85p/55f)
    4.5oz chkn B shred, 3oz avocado, 14ml olive oil & some Cajun seasoning
    450 cals / 40g pro / 32g fat

    M3 1:00pm (1425c/125p/90f)
    85g spinach, 4oz shred chkn B, 2.5oz avocado, 14ml garlic & basil seasoned olive oil & 15ml apple cider vinegar, 3 blue cheese stuffed klamate olives. (fancy office desk-gourmet $hit )
    525 cals /40g pro / 35g fat

    M4 5:00pm (1875c/165p/122f)
    4eggs, 2oz ham, 1oz cheddar
    450 cals / 40g pro / 32g fat

    M5 8:00pm (2025c/185p/128f)
    Starving - 3oz +- cold meatloaf
    150/20/6

    Totals: 2025 cals / 185g pro / 128g fat (very few net carbs)
    Last edited by Plateauplower; 01-05-2018 at 02:35 AM.
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  3. #3
    Registered User Plateauplower's Avatar
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    Friday 1/5/18 (cross post)
    209.8 Lbs

    Energy in the gym was decent today, put in some decent volume overall. Shoulder is feeling better on bench until it fatigues then things go down hill quick, but I'll just keep plodding along on presses until I'm all healed then try to rebuild my bench. Probably could have pushed a little harder on BB Rows, kept the strict and just matched bench reps for the most part. Squats felt a little heavier than they should have, but I can't say I'm surprised since Ive been slacking on everything. So far so good on the higher fats though in terms of mental clarity and energy.

    Squats 365x5 vid


    Squats
    135x10
    225x8
    315x6
    365x5
    385x2
    315x5

    SS With

    Lat Pull-downs
    160x10
    180x10
    200x8
    200x8
    200x8
    ------------
    BB Bench
    135x12
    185x10
    225x6
    225x6
    225x5
    185x8

    SS With

    BB Rows
    135x12
    185x10
    225x6
    225x6
    225x6
    225x6
    -------------
    Dips
    BWx8
    BWx10
    BWx10
    BWx9
    BWx9

    SS With

    DB Hammer Curls
    30sX10
    35sX10
    40sX8
    40sX8
    35sX8
    ---------------

    M1 7:30am
    Whey 45g/ greens mix 15g, multis fish oil 2g, 7g BCAAS intra
    250c/ 38p / 4f

    M2 9:30am (650c/86p/24f)
    7oz meat loaf with 8ml garlic basal olive oil
    400 cals / 48g pro / 20g fat

    M3 12:45pm (1200c/126p/59f)
    Salad - 130g spinach, 4oz chkn b, 14ml garlic infused olive oil, 30ml apple cider vin, 1/2 oz pork rinds to add crunch, 2.5oz avocado
    550 cals / 40g pro / 35g fat

    M4 2:45pm (1650c/158p/91f)
    4 organic free range eggs - 1oz spicy pork rinds while cooking.
    450c / 34p / 32f

    M5 7:00pm (2150c/198p/117f)
    1X Casein shake with 2X unsweetened almond milk and 1X chia seeds, 2slice pepper jack, walnuts 7g
    500/ 40p /26f

    Cals are all rounded up based on foods the discrepancy of total cals to macros in grams is not exactly accurate, but close enough. Very few net carbs today as well.
    Last edited by Plateauplower; 01-05-2018 at 07:31 PM.
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  4. #4
    Registered User Plateauplower's Avatar
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    Saturday 1/6/18
    209.6 lbs

    Cardio treadmill 4/1 HIIT
    55min / 4.25mi / 660 cal

    Squats & Deads up to 315x5 slow controlled reps
    no belt/grip aids - core and grip work.

    M1 7:00
    Coffee with 14g coconut oil, 4 organic eggs, 1oz cheddar, 2g fish oil
    525 cals / 30g pro / 45g fat

    M2 11:00am (925c/71p/66f)
    6oz meat loaf, 14ml olive oil, spicy pickle slices
    400 cals / 41p / 21f

    M3 2:30pm (1475c/111p/101f)
    Salad - 130g spinach, 4oz chkn b, 14ml garlic infused olive oil, 30ml apple cider vin, 1/2 oz pork rinds to add crunch, 2.5oz avocado
    550 cals / 40g pro / 35g fat

    M4 5:15pm (1975c/170p/130f)
    8oz pork, 2 slices pepper-jack, 480ml almond milk
    500 cals / 59g pro / 29g fat
    Last edited by Plateauplower; 01-06-2018 at 04:16 PM.
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  5. #5
    Registered User Plateauplower's Avatar
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    Sunday 1/7/18
    209.6 lbs

    I'm feeling really really good since increasing my fats. Probably better than I have in years honestly. Steady energy, very clear mind, better mood in general and much less hunger. Pretty incredible for me to get by on deficit calories and not be in a pissy mood most of the day between meals. So far this is a win. Watched an entertaining documentary called "Fat Head" which makes fun of "Supersize Me" and the higher fat intake is discussed, I found it pretty good, not exactly cutting edge info, but interesting nonetheless.

    Cardio: LISS
    55 min / 4 mi / 650 cals
    Trained Biceps - variety, didn't keep track, because biceps.....pretty good though, I never hit them fresh usually at the end of Full-body.

    Normally I rest Sat and Sunday, but now that I have energy, make hay while the sun is shining.

    M1 7:30am
    4 eggs, 4 strips bacon, 1oz cheddar, 2g fish oil
    500 cals / 41p /37f

    M2 11:45am (900c/82p/58f)
    6oz meatloaf, 15ml olive oil some spicy pickle slices
    400 cals / 41g pro / 21g fat

    M3 3:00pm (1350c/118p/87f)
    Spinach, chkn b, olive oil and avocado salad
    450 cals / 36p / 29f

    M4 5:00pm (1875c/175p/118f)
    8oz pork loin, 3oz mushrooms sautéed in 14g butter and 1oz cheddar
    525 cals / 51g pro / 31g fat
    Last edited by Plateauplower; 01-07-2018 at 04:15 PM.
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    Monday 1/8/2018
    210.0 Lbs

    Steady energy but I was moving slow today set to set for whatever reason, just took my time. Need to increase my stamina for higher rep squats jeez haven't done anything much over 5 rep sets in awhile. Overall decent, still treading lightly on presses but getting some decent work in anyway.

    Squats
    135x10
    225x8
    315x8
    315x8
    335x4 (I was fatiguing fast)

    SS With

    Narrow grip Lat pull-downs
    140x10
    160x10
    180x10
    200x8
    200x8
    ----------------
    DB Bench
    55sX10
    65sX10
    75sX10
    85sX8
    85sX7

    SS With

    DB Rows
    80sX10
    100sX10
    100sX10
    100sX10
    ------------
    EZ Skull Crushers
    80x10
    90x10
    100x8
    100x8

    SS With

    DB Flies
    45sX12
    50sX10
    50sX10
    50sX10

    &

    Situps
    BWx25
    BWx25
    --------------------

    M1 7:00am
    36g whey, 15g greens powder, 30g hemp hearts multis fish oil etc Xtend Intra
    425c/ 47g pro / 18g Fat

    M2 10:00am (875c/82p/50f)
    6oz meat loaf, slice pepper jack, 15 ml olive oil, a few spicy pickle slices
    450 Cals / 35g pro / 32g fat

    M3 12:30pm (1400c/119p/90f)
    3oz spinach, 4oz chkn b, 5oz avocado, 15ml olive oil, apple cider vinegar stuff
    525 cals / 37g pro / 40g fat

    M4 4:30pm (1875c/155p/126f)
    4 eggs, 2oz pork sausage crumbles.
    475 cals / 36g pro / 36g fat

    M5 5:45pm (2100c/182p/135f)
    Dessert = 30g whey microwave brownie with 16g natty peanut butter
    225c/27p/9f
    Last edited by Plateauplower; 01-08-2018 at 04:54 PM.
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  7. #7
    Registered User Plateauplower's Avatar
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    Tuesday 1/9/18
    208.2 Lbs (PR for the year )

    Shedding a little scale weight and feeling just peachy. Got in for some cardio and figured I would do some Isolation leg work just for fun. Might regret it tomorrow for deadlifts.....

    Cardio Elliptical
    45 min / 4.4 mi / 525 cals

    Legs (for fun -slow reps)

    Leg Extensions
    130x10
    130x10
    130x10
    110x10
    110x10

    SS With

    Leg Curls
    80x12
    95x12
    95x12
    95x12
    95x10
    ------------
    Leg Press
    360x10
    360x10
    360x10
    360x10

    SS With

    Seated Calves (apparatus sucks)
    90x10
    90x12
    90x10
    90x10
    ----------------------

    M1 7:00am
    36g whey, 30g hemp hearts, 15g powder greens, multis, fishoil
    400 Cals / 47g pro / 18g fat

    M2 9:45am (700c/81p/34f)
    4oz meat loaf, 1oz cheddar
    300 cals / 34p / 16f

    M3 12:30pm (1175c/119p/66f)
    3oz spinach, 4oz chkn B, 3oz avocado, 15ml olive oil
    475 cals / 38g pro / 32g fat

    M4 4:00pm (1875c/168p/120f)
    4 eggs, 3oz sausage, cheese
    700 cals / 49g pro / 54f
    Last edited by Plateauplower; 01-09-2018 at 04:56 PM.
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    Wed 1/10/18
    206.8 Lbs

    Decent higher volume session, made myself do 3 sets of deads instead of heavier lower reps. Overall decent, stamina seemed a little lower today but not bad, I hadn't eaten anything for 12hrs by the time I hit the gym so I was onto some fat stores...

    Low Incline DB Press
    55sX12
    65sX10
    75sX10
    75sX9
    75sX8

    SS With

    Chin-ups (Various grips)
    BWx10
    BWx10
    BWx10
    BWx9
    BWx8
    --------------
    Dealifts
    135x5
    225x5
    315x5
    405x5
    405x5
    405x5

    SS With

    EZ Fat Grip Curls
    70x12
    80x10
    80x7
    80x7
    80x6
    -----------
    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    BVWx8

    SS With

    Rear Delt Machine
    70x12
    85x12
    85x10
    85x10

    &

    Decline Sit-ups
    BWx25
    BWx25

    M1 7:00am
    36g whey, 30g hemp hearts, 15g powder greens, multis, fishoil/BCAAs intra (cals count as protein, but not added to macro)
    450 Cals / 47g pro / 18g fat

    M2 9:30am (850c/78p/48f)
    6oz grass fed beef, 2 blue cheese stuffed olives, couple spicy pickle slices
    400 cals / 31g pro / 30f

    M3 12:30pm (1400c/114p/91f)
    3oz spinach, 4oz chkn B, 30ml olive oil, 2.5oz avocado
    550 cals/ 36g pro / 43g fat

    M4 4:00pm (1750c/147p/116f)
    4eggs, 2oz ham, fishoil
    350c / 33p / 25f

    M5 5:30pm (2150c/189p/135f)
    Wife/kids having pizza so I had "pizza" too..was good might be a regular thing on days my carbs are very low (flax wraps have 8g net carbs)
    Low carb flax wrap, 30g organic tomato sauce, 2 oz meat loaf crumbles, 2oz mozzarella, some mushrooms, Italian seasoning & garlic salt
    400 cals / 41g pro / 19g fat
    Last edited by Plateauplower; 01-10-2018 at 04:38 PM.
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    Thursday 1/11/18
    206.8 lbs

    Cardio + whatever today. Got some keto strips and they confirmed what I already knew...Looks like moderate ketones, about mid scale. They will be useful in identifying how many net carbs I can have down the line as I will likely keep eating this way as of now, but will add in a larger variety of veg. I just don't get any benefit out of eating carbs, just additional hunger. Although when pursuing strength goals they seem to be helpful. Got pretty good sleep last night, this week I had been lacking a bit.

    Cardio: LISS/HIIT Treadmill
    45 min/ 3.55 mi/ 550 cals

    Lots of shoulder rehab stuff

    M1 6:45am
    60g hemp hearts, 20g greens powder, 15g whey, multis & fishoil
    450 Cals / 34g pro / 31g fat

    M2 9:30am (850c/65p/61f)
    6oz organic free range beef, 2 blue cheese stuffed olives, couple pickle slices
    400 cals / 31g pro / 30f

    M3 12:30pm (1450c/110p/109f)
    Spinach salad, 4oz chkn B, 22ml olive oil, 3oz avocado, 20g heap hearts
    600 Cals/ 45g pro / 48g fat

    M4 5:00pm (2050c/167p/143f
    Flax wrap pizza, 3oz crumbles, 3oz mozzarella, mushrooms etc/480 ml almond milk , fishoil
    600 cals / 57g pro / 34g fat
    Last edited by Plateauplower; 01-11-2018 at 04:04 PM.
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    Friday 1/12/18
    206.8 lbs (can't remember the last time I was the same weight 3 days in a row)

    Energy in the gym today was poor and I felt weak. I will need to go back to putting my heavy day on Monday and my medium day on Friday, too much accumulated fatigue through the week for high intensity on Friday. That is probably coupled with no rest day in 11 days straight, and my controlled starvation food intake. I will continue to monitor strength levels and perhaps if necessary adopt a modified protocol similar to CKD to allow a low fat, high carb day if it is beneficial. I won't do that until I am below 200 lbs though, which should be February. I might even redo squats and train legs tomorrow I was pretty disappointed in my effort there. Short workday and road trip with my son planned today, should be a decent day but a lot of driving.

    BB Bench
    135x12
    185x10
    225x6
    225x5
    225x5
    225x5
    225x5

    SS With

    BB Rows
    135x12
    185x10
    235x6
    235x6
    235x6
    185x10
    -------------
    Squats
    135x5
    225x5
    315x3
    365x2
    385x1 (RPE 9? LOL wat)
    315x5 Slow

    SS With

    WG Lat Pulldowns
    160x10
    180x10
    180x10
    180x10
    ---------------
    EZ Skull Crushers
    80x10
    90x10
    100x10
    110x7
    110x7

    SS With

    Alt DB Curls
    35sX10
    40sX10
    45sX7
    40sX9
    40sX9

    SS With

    DB Flies (slow tempo)
    50sX10
    50sX10
    50sX10

    ----------------
    M1 7:45am
    5oz chkn B, 2.5oz avocado, 1oz cheddar, multis & fishoil, 7g BCAAS intra
    475 cals / 51g pro / 28g fat

    M2 1pm (950c/85p/60f)
    Eggs, cheese, butter
    475c/34p/32f

    M3 6:30pm (1625c/125p/110f)
    Beef, cheese, pork rinds almond milk
    675c/40p/50f
    Last edited by Plateauplower; 01-13-2018 at 05:29 AM.
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    I hate the days of stalled weight... the grind is real
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    Originally Posted by Cowmustard View Post
    I hate the days of stalled weight... the grind is real
    Yea no kidding pretty much have to "embrace the suck" that is dieting. I usually have stalls and whooshes on the sale when dieting, it never seems linear. Sometimes evenbsee small scale increases before bigger drops. I think I've read that fat cells will suck up water as the fat is lost in them, before expelling that water and shrinking. Water being heavier than fat for the same volume explains the occasional small weight increase before a drop.


    Saturday 1/13/18
    206.8 lbs maybe scale is broke

    Not sure what the plan is, thought about hitting legs, but not sure....

    M1 8:00am
    4eggs, 2oz ham, 1oz mozzarella, 2g fishoil
    450 cals / 41g pro / 31g fat

    M2 12:30pm (1100c/93p/77f)
    Salmon, kale salad, avocado oil
    650 cals / 52p / 46f (estimated no food scale)

    M3 5:30pm (1700c/158p/109f)
    6oz tip roast on flax wrap with pepper jack
    600 cals / 65g pro / 32g fat
    Last edited by Plateauplower; 01-13-2018 at 06:16 PM.
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    Sunday 1/14/18
    207.6 lbs (uptick, hopefully preceding a larger drop)

    Great energy this morning after a couple nights of good sleep. Felt like I could have kept on training legs, but I was at the gym for nearly two hours, so it was time to go.

    Cardio: Treamill incline LISS
    45 min / 3 mi / 525 cals

    Squats
    135x10
    225x6
    315x6
    315x6
    315x6
    365x3
    365x3
    -----------------
    Leg Press (PWO slow)
    360x10
    450x10
    540x10
    630x8
    630x8

    SS with

    RDLs (slow/paused)
    135x10
    225x10
    275x8
    275x8
    275x8
    ------------------

    M1 9:30am
    45g whey, 30g milled flax seed, 12g powdered greens, 480ml almond milk, 2g fishoil bcaas intra
    500 cals / 48g pro / 23g fat

    M2 11:45am (900c/88p/59f)
    6oz organic grass fed burger 1/2oz mozzarella
    400 cals / 40p/ 36f

    M3 2:45pm (1400c/132p/88f)
    Spinach, chkn, olive oil, bacon salad
    500 cals / 44g pro / 29g fat

    M4 5:45pm (1850c/184p/114f)
    Cajun Pork & mushrooms sautéed in butter &a olive oil
    450 cals / 52p / 26f
    Last edited by Plateauplower; 01-14-2018 at 04:55 PM.
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    Squatting 365x3... jelly
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    Originally Posted by Cowmustard View Post
    Squatting 365x3... jelly
    Numbers are actually down a good bit, I was up to 405x3, but 365 felt like plenty today. Being bloated up with carbs has a pretty big effect on strength. The good thing is whenever I diet, after I increase my calories again I'm usually supercharged for about 6-8 weeks and hit new PRs. I've learned to just suck it up and do what I can when dieting. I used to get really mad when numbers would drop, but it just comes with the territory I guess with the restricted food intake.
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    Monday 1/15/18
    205.8 lbs

    End of week avg weight last week was 207.6 so makes this week a breeze to see another good scale drop. Would like to see 1.5-2lbs per week until I hit mid to upper 190s then it will likely slow down a bit on its own as my calorie deficit reduces itself.

    Decent session, got some volume in and some intensity. Bench continues to be weak AF, but I haven't been able to train it hard for the better part of a year. Shoulder is feeling more stable with it though, so eventually I should be able to get back to 315.


    Cardio: LISS incline treadmill
    45 min / 3 mi / 500 cals

    BB bench
    135x10
    185x8
    225x6
    225x6
    225x5
    185x10

    SS with

    T-bar Rows (pwo)
    125x10
    150x8
    175x6
    175x6
    150x8
    150x8
    --------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    BWx10

    SS with

    HS Preacher curl (pwo)
    55x10
    70x10
    70x10
    70x9
    70x9
    ----------------
    OHP (light to test shoulder)
    45x10
    95x10
    95x10
    95x10
    95x10

    SS with

    DB Hammer curls
    30sX10
    35sX10
    35sX10
    35sX10

    &

    Straight arm press downs
    50x10
    50x10
    60x12
    60x12
    -----------------

    M1 7:30am
    45g whey, 30g milled flax seed, 12g powdered greens, 480ml almond milk, 2g fishoil bcaas intra
    500 cals / 48g pro / 23g fat

    M2 9:30am (900c/79p/52f)
    4eggs 1oz cheddar
    400 cals / 31g pro / 29g fat

    M3 12:15pm (1400c/119p/82f)
    Spinach, chkn, flax salad with olive oil
    500 cals / 40g pro / 30g fat

    M4 3:30pm (1900c/174p/108f)
    6oz beef on flax wrap, some spicy pork rinds
    500 cals / 55p / 26f

    M5 5:00pm (2300c/210p/135f)
    2 turkey sausage, 1 egg, pepper jack
    400 cals / 36p / 27f

    + some untracked nibles of other fatty protons.

    Call it (2500/220/150) idk.

    * hungry day, probably maintenance cals today, but two days of cardio and weights back to back plus snow shoveling today. Maybe slight deficit and some recovery food. Probably cardio tomorrow morning.
    Last edited by Plateauplower; 01-15-2018 at 04:40 PM.
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    Tuesday 1/16/18
    206.8 (lol wat -scale must like that number)

    Higher cal day yesterday, but remained on keto foods, likely increased sodium and I'm not the least bit concerned with the scale since I'm down 6.5lbs in two weeks. I'll continue to trust the process and know that I will continue to lose 1.5-2lbs per week avg over the next month or two. Good energy this morning but My shoulder is hurting from the OHP even though they were light. Must be some impingement going on along with whatever else. I will not do OHP again, but may try DB presses or landmines going forward. Felt really good doing cardio today so I just kept going until the machine got tired of me and decided I was done.

    Cardio Treadmill HIIT/LISS
    60 min / 4.85 Mi / 775 cals

    Some abs and stretching

    M1 7:00am
    30g whey, 30g milled flax seed, 10g greens powder, multis & 2g fishoil
    400 cals / 31g pro / 15g fat

    M2 10:00am (900c/89p/39f)
    6oz beef roast, flax wrap, 1/2oz cheddar
    500c / 58g pro / 24f

    M3 1:45pm (1400c/130p/72f)
    3oz spinach, 4oz chkn B, 3oz avocado, 14g bacon, 15ml olive oil salad
    500 cals / 41g pro / 33g fat

    M4 4:30pm (2000c/172p/115f)
    4 eggs, 2 turkey sausage patties, 1oz cheddar, 2g fish oil
    600 cals / 42g pro / 43f
    Last edited by Plateauplower; 01-16-2018 at 03:59 PM.
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    Wed 1/17/18
    206.6 Lbs

    I pissed on a keto stick this morning and it only registered mild ketones, not sure whats up with that or how much it even matters....The only thing I can think of that could have possible changed is I had two calorie free green teas yesterday that have artificial sweeteners. I can't think of anything else that would have caused me to be burning glucose, I don't think I had enough protein to have substantial conversion through glycogenesis.
    Looking leaner despite the scale, upper abs are getting visible again, so that's a plus. Bad day in the gym today though, I felt better towards the end but I just didn't have my mind into it, just went through the motions and dropped a set off of each exercise. 455 deads felt WAY heavier than they should have, rep 2 felt like rep 5 should have. Oh well, one goal at a time....

    DB Bench
    55sX12
    65sX10
    75sX10
    75sX10

    SS With

    Chin Ups
    BWx8
    BWx9
    BWx8
    BWx9
    -------------
    Deadlift
    135x5
    225x5
    315x5
    405x5
    455x2 (RPE 9)
    405x5

    SS With

    Alt DB Curls
    35sX10
    40sX10
    40sX10
    40sX10
    ---------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx8

    SS With

    Cable Rows
    160x10
    180x10
    200x8
    180x10
    ----------------------

    M1 7:30am
    45g whey, 30g milled flax seed, 12g powdered greens, 2g fishoil bcaas intra
    475 cals / 43g pro / 17g fat

    M2 10:30am (925c/98p/37f)
    6oz beef on flax wrap
    450c/55g pro / 20g fat

    M3 4:00pm (1600c/154p/87f)
    4 eggs, 2turkey sausage, 2oz cheddar
    675 cals / 56p /87f

    M4 6:30pm (2150c/188p/128f)
    whey brownie, walnuts
    Last edited by Plateauplower; 01-18-2018 at 06:05 AM.
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    1/18/18
    205.8 Lbs

    Decided to take a rest day today, and get a little extra sleep/recovery.

    M1 7:30
    spicy Italian salami and pepper jack mutlis and fishoil
    400 cals/ 29p/ 28f

    M2 11:30am (900c/69p/61f)
    3oz spinach, 4oz chkn b, 15ml olive oil, 2oz avocado, 15g flax seed
    500c/40p / 33f

    M3 4:00pm (1400c/111p/95f)
    4eggs 2 turkey sausage / fishoil
    500 cals / 42g Pro / 34f

    M4 5:30pm (1775c/152p/116f)
    45g whey brownie 30g walnuts
    375cals / 41p /21f
    Last edited by Plateauplower; 01-18-2018 at 04:29 PM.
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    As far as the Keto stick and artificial s, I have read that artificial sweeteners can knock some people out, I wouldn't worry to much though, it's really the cal in v cal out that drive it
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    Originally Posted by Cowmustard View Post
    As far as the Keto stick and artificial s, I have read that artificial sweeteners can knock some people out, I wouldn't worry to much though, it's really the cal in v cal out that drive it
    Yep, calorie balance is what drives the process, just found it weird that nothing had changed really in terms of carbs. The sticks I bought could be wrong too, some only seem to have reagent on little spots of them. It sure is nice dieting and not feeling like I want to gnaw my arm off every couple of hours . Even when I start to get hungry its very manageable.
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    Friday 1/19/18
    206.6 Lbs

    Got some volume in today, shoulder was a bit finicky on bench, but got through it. Ended up focusing a volume a little more than intensity today. Overall it was okay. Would like to see some scale movement here soon. So far it looks like I'm only going to have a pound and some change loss from last week avg weight, but I should be closer to two lbs, it should all work out over the longer term. Definitely looking leaner. Didn't squat today (lower back felt a little tight) so the plan is to hit legs tomorrow with some volume....

    BB Bench
    135x15
    185x10
    225x5
    225x5
    225x5
    185x10

    SS With

    DB Rows
    80x10
    100x10
    100x10
    100x10
    100x10
    --------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx9
    BVWx8

    Tri set with

    DB Concentration curls
    25sX10
    30sX10
    320sX8
    30sX8

    DB Hammer curls
    30sX10
    35sX10
    30sX12

    Tri set with

    Lat Pull-downs
    160x10
    180x8
    180x8
    180x8
    180x8
    ----------
    Landmine Shoulder press (PWO)
    25x10
    35x8
    35x8
    35x8
    35x8

    Tri set with

    EZ Skull Crushers
    80x10
    90x10
    90x10
    90x9
    90x9

    Tri set with

    Decline Sit-ups
    BWx25
    BWx25
    -------------------

    M1 7:00am
    6oz tip roast, 7ml olive oil, multis fishoil, bcaas intra
    450 cals/ 46g pro / 27f

    M2 9:30am (750c/70p/48f)
    spicy salami 3oz
    300 cals/ 24g pro / 21g fat

    M3 1:30pm (1150c/106p/74f)
    3oz spinach, 4oz chkn bfreast, 22ml olive oil
    400 cals / 36g pro / 26g fat

    M4 4:30pm (1775c/156p/111f)
    6oz ham, 3eggs , almond milk greens mix
    625cals /50g Pro / 37g fat
    Last edited by Plateauplower; 01-19-2018 at 04:31 PM.
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  23. #23
    Registered User frogthug's Avatar
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    You are fine.
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  24. #24
    Registered User Plateauplower's Avatar
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    Originally Posted by frogthug View Post
    You are fine.
    Well that’s a big weight off me mind.

    Sat 1/20/18
    205.6 lbs

    Well if this scale weight holds that will be 2lbs for the week. Made it to the smallest notch of my lifting belt today so that’s good. The bad news is squats at 365 are getting pretty challenging. Not a 10% strength loss yet, I’ll continue to monitor, definitely losing fat though and not suffering in a deficit and feel pretty good so, I’ll take that over a few lbs on the bar, and strength will undoubtedly rebound with more food intake. Got some leg work in.

    Squats
    135x10
    225x8
    315x6
    315x6
    315x6
    365x2
    315x6
    —————————————
    Leg press (bottom out/slow)
    360x10
    450x10
    540x10
    630x8
    630x8

    SS with

    Romanian DL
    135x10
    225x8
    275x6
    295x6
    295x6
    —————————————-
    Leg extensions
    110x12
    130x10
    130x10
    130x10

    SS with

    Seated leg curls
    90x10
    90x10
    90x10
    90x10

    ————————————

    M1 9:00am
    4 eggs/3oz ham 2g fish oil
    450 cals / 39g Pro / 29g fat

    M2 11:30am (875c/79p/52f)
    6oz meat loaf, 15ml olive oil
    425c/ 40p/23f

    M3 2:15pm (1350c/125p/81f)
    3oz spinach, 2oz mushrooms, 4oz chkn b, 15ml avocado oil, 1oz pork rinds - salad
    475 cals / 46p / 28f

    M4 5:45pm 1950c/177p/119f)
    8oz salmon, almond milk with greens mix
    600 cals / 52g Pro /38f
    Last edited by Plateauplower; 01-20-2018 at 04:55 PM.
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  25. #25
    Registered User Plateauplower's Avatar
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    Sunday 1/21/18
    205.6lbs

    Average weight for the week is 206.1 lbs for a loss of exactly 1.5lbs from last weeks avg weight of 207.6 lbs. Feel like I’m on the cusp of getting a cold/cough that both of my kids and wife have had Ill just ignore it and hope it goes away . I think I’ll try to get the dog to the dog park this morning, walks are just not enough to wear him down. Have a kids birthday party today, but I’ll likely stay home with my son if my wife and daughter go (they are pretty much over the cold). The rest I’ll just see what shakes out. Got a decent walk in yesterday afternoon with the pupper.

    M1 7:15am
    4eggs, 4 strips bacon
    450 cals / 34g Pro / 34g fat

    M2 10:15am (925c/81p/58f)
    7oz meat loaf, 15ml walnut oil (delicious, wow!)
    475cals / 47g Pro / 24g fat

    M3 1:15pm (1350c/127p/81f)
    5oz salmon, 15g whey, 240ml almond milk, greens powder shake
    425c/ 46g Pro / 23g fat

    M4 4:45pm (1925c/182p/111f)
    6oz spiral ham, 2oz mozzarella, flax wrap, pickles
    575cals / 55g Pro / 30g fat
    Last edited by Plateauplower; 01-21-2018 at 03:56 PM.
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  26. #26
    Registered User Plateauplower's Avatar
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    Monday 1/22/18
    205.6 Lbs

    Definitely fighting off the cold everyone in my family has had. Don't feel terrible, but have a bit of chest/head congestion etc. Went in and did what I could, got a little self-induced fever going on and felt better when I was done than when I went in, so that's a plus. Did get some decent sleep last night, a day entertaining my son without my daughter and wife home wore me the fuk out , I was in bed by 6:30pm and likely sleeping by 7. We had fun though, he kept track; we did 7 fun things....Legs tomorrow



    5:05am - 6:20am / 75 min / 34 sets

    BB Bench
    135x10
    185x10
    225x5
    225x5
    225x5
    225x10 (SS)

    BB Rows (Strict)
    135x10
    185x10
    205x8
    205x8
    205x8
    ---------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    BWx9

    Tri -set With

    HS Preacher Curls (PWO-Slow)
    70x10
    70x10
    70x9
    70x9
    70x8

    Tri Set With

    Lat Pulldowns (WG)
    160x10
    180x10
    180x10
    180x9
    180x8
    ------------------
    LM Shoulder press (PWO-Slow)
    25x10
    35x10
    45x10
    45x10

    SS With

    DB Hammers (Just because arm veins coming in nicely)
    30sX10
    30sX10
    30sX10

    and DB Laterals (Pink Dumbbells )
    10sX20
    10sX15
    --------------------------------

    M1 7:00 (been erroneously adding 100 cals to this shake )
    45g whey, 30g flax seed, 12g greens powder, BCAAS intra multis and fishoil 2g)
    400 Cals / 43g pro / 16g fat

    M2 9:45am (900c/91p/49f)
    6oz tip roast, 3.5oz avocado
    500 Cals/ 48g pro / 33g fat

    M3 2:00pm (1300c/131p/72f)
    3oz spinach, 4oz chkn B, 14g bacon, 15ml live oil -salad
    400 cals / 40g pro / 23g fat

    M4 5:00pm (1900c/185p/108f)
    6oz ham, 4 eggs, 2g fish oil
    600 cals / 54g Pro / 36g fat
    Last edited by Plateauplower; 01-22-2018 at 05:04 PM.
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  27. #27
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    Tuesday 1/23/18
    204.6 lbs (down another lb, yay)

    Wow, when warm up sets become work sets...I have a cold, and I forgot how much deadlifts suck after squats, but excuses are like a$$holes. I have to say so far on this experiment, for myself personally, if strength was my main objective a strict keto diet is probably the worst possible approach. That said, strength is not my goal right now (though I hate to lose any), and I feel great on keto so I will stick with it for a tool for fatloss. I am looking bigger (illusion due to better definition returning to arms and shoulder girdle etc), but wow do I feel weak as a kitten for my heavier sets. That is slightly off-set by having more energy in the gym to handle more total volume (or that could be a byproduct of weak lifts IDK). Overall I was a little pissed about some heavy sets feeling way heavier than they should, but happy with the amount of work I put on my legs....


    Squats
    135x10
    225x8
    315x6
    365x2 (wanted 3 at least)
    315x6
    315x6
    ------------
    Deadlifts
    225x5
    315x5
    405x5 (this used to be a breeze, rep 5 was hard)
    315x5
    315x8

    SS With

    Leg Press (PWO)
    360x10
    450x10
    540x10
    590x9
    590x8
    -------------
    Leg Extensions
    130x10
    130x10
    130x10

    SS WIth

    Leg Curls
    95x10
    95x10
    95x10

    And

    Decline Sit-ups
    BWx25
    BWx25

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

    M1 7:00am
    45g whey, 30g flax seed, 12g greens powder, BCAAS intra multis and fishoil 2g)
    400 Cals / 43g pro / 16g fat

    M2 10:45am (900c/91p/49f)
    6oz tip roast, 3.5oz avocado
    500 Cals/ 48g pro / 33g fat

    M3 2:45pm (1325c/135p/74f)
    5oz chkn B, 3oz avocado, 8ml garlic infused olive oil, Cajun seasoning -yum
    425 cals / 44g pro / 25g fat

    M4 5:30pm (1800c/168p/108f)
    3eggs, 3oz ham, 14g butter, fishoil
    475 cals / 33g Pro / 34g fat
    Last edited by Plateauplower; 01-23-2018 at 04:41 PM.
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  28. #28
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    Wednesday 1/24/18
    203.4 Lbs down 10lbs in 3 weeks but this might bounce back up a little

    Cardio today: Mostly LISS 4mph/4.5 incline with a few 12mph 1 min sprints mixed in....
    Shoulder rehab stuff.

    Cardio treadmill:
    55 Min / 4.05 mi / 660 cals

    M1 7:00am
    30g whey, 45g milled flax seed, 15g powdered greens, 6g matcha green tea powder, multis & fishoil
    400 cals / 34g pro / 21g fat

    M2 9:00am (775c/76p/39f)
    6oz meat loaf, 2oz avocado
    375 cals / 42g pro /18g fat

    M3 12:30pm (1225c/114p/64f)
    4oz chkn B shred, 3.5oz avocado Cajun seasoning/ 3oz spinach 20ml apple cider vinaigrette, 14g spicy pork rinds
    450 Cals / 38g pro/ 25g fat

    M4 5:00pm (1900c/164p/112f)
    8oz fresh salmon, 6oz mushrooms sautéed in 21g butter olive oil mix, with salt & garden oregano.
    675 cals / 50g Pro / 48g fat
    Last edited by Plateauplower; 01-24-2018 at 04:16 PM.
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  29. #29
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    Thursday 1/25/18
    204.6 Lbs

    Head congestion clearing up, but still have some chest congestion and a cough. Felt pretty good otherwise, I think dropping full-body sessions for an Upper lower split hitting each 2X per week is going to be a good choice. I felt more recovered from Mondays session. I still can't train at the intensity levels I would like to in order to accommodate the shoulder limitations, but I am getting able to at least get some volume in and hopefully enough stimulus to at least reduce further regression. The gym got new DBs but unfortunately they still only go up to 100s, so for DB rows If I want to progress them heavier I'll need to bring my Oly handle and do them plate loaded or I could use the landmine and a regular bar but that does not track the same and I get a pretty good feeling with DB rows done slowly. The volume was big today and I felt like I could have kept on going. Feeling great now and looking forward to pummeling my legs tomorrow or Sat.

    5:05-6:25am / 80 Min / 37 sets

    DB Bench
    55sX12
    65sX12
    75sX12
    85sX10
    90sX8
    90sX6

    SS With

    DB Rows
    80sX10
    100sX10
    100sX10
    100sX10
    100sX10
    --------------
    Chin-ups
    BWx10
    BWx8
    BWx8
    BWx8
    BWx8

    SS With

    Landmine Shoulder press (PWO)
    35x10
    45x10
    55x10
    60x8
    60x8
    ------------------
    EZ Skull Crushers
    80X10
    90X10
    100X10
    100X9

    Tris set with

    DB Flys
    45sX12
    50sX10
    50sX10
    50sX10

    Tri Set With

    BB Curls
    85x10
    85x10
    85x10
    85x10
    85X5 (real slow)

    and few quick sets of (done slowly )


    Dips
    BWx8
    BWx7
    BWx7
    -------------------

    M1 7:45am
    45g whey, 30g ground flax, 15g powdered greens, 5g matcha green tea, multius fish oil BCAAs intra (because they taste good, and dat der placebo)
    400 cals / 41g pro / 16g fat

    M2 10:30am (850c/83p/41f)
    6oz lean meat loaf, 2oz avocado, 7ml Walnut oil
    450 cals / 42g pro / 25g fat

    *Lunch walk looking for some shed antlers for the dog to chew on (none yet deer are still wearing them)
    couple miles. 45 min, slow but rough terrain

    M3 1:30pm (1250c/127p/64f)
    5oz chkn B, 2.5oz avocado, 7ml walnut oil
    400c/ 44g pro / 23g fat

    M4 5:00pm (1850c/179p/102f)
    8oz salmon, 480ml almond milk, 16g greens powder mix
    600 cals / 52g Pro / 38g fat
    Last edited by Plateauplower; 01-25-2018 at 04:13 PM.
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    FRIDAY! 1/26/18
    203.4 Lbs

    Not a ton of sleep last night, coughing and what not, then up super early because the dog decided jump his big ass onto my legs around 1:30am Got in and put in some reps. Nothing amazing, just reps. Didn't want to get too wild today because I promised the kids we would go on a "Adventure tiger" hike tomorrow (that's their name for walks where go off trail and get muddy crossing more difficult terrain - I think it came from "Daniel Tiger" ).

    Squats
    135x10
    225x8
    315x8
    315x8
    315x8

    SS With

    Shoulder Rehab
    DB Laterals
    10sX20
    10sX20
    12.5sX20

    &

    Rear Delt Machine
    70x15
    85x15
    85x15
    ------------------
    RDLs
    135x10
    225x10
    275x8
    275x8
    275x8

    SS With

    Leg Press
    360x10
    450x10
    540x10
    630x6
    540x10
    ----------------

    Leg Extensions
    130x12
    130x12
    150x10

    Leg Curls
    110x10
    110x10
    110x10

    Situps
    BWx25

    ---------------------
    M1 7:45am
    45g whey, 30g ground flax, 15g powdered greens, 5g matcha green tea, multius fish oil BCAAs intra
    400 cals / 41g pro / 16g fat

    M2 9:00am (825c/83p/36f)
    6oz lean meat loaf, 2oz avocado, 7ml Walnut oil
    425 cals / 42g pro / 20g fat

    M3 12:00pm (1325c/141p/63f)
    5oz chkn B, 3oz avocado, 1oz spicy pork rinds
    500c/ 58g pro (14g incomplete pro from pork rinds) / 27g fat

    M4 4:45pm (2000c/190p/109f)
    4eggs omelet with buttery mushrooms, ham, and cheddar
    675 cals / 49g Pro / 46g fat
    Last edited by Plateauplower; 01-27-2018 at 05:40 AM.
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