Simonla's Keto Journey

[Simonla89]

Hi everyone,
It's Simonla here. I wanna introduce myself:
I'm From Italy, Based in North East Pennsilvanya. I have started working out when i was 16yo. I competed when i was 21/22 yo and i have always the same passion i had before.

Height 5' 7"
weight 170 p

Diet Guidelines

160/180 Fat
100 gr Protein
30gr Carbs From Fibrous veggies.

I will try to follow the diet with these Macros, but it will be fine too if i will make slight changes.

4 workout a week
2 Liss cardio 45'


Diet for today:

4 eggland's egg
200gr of broc****
4 slices of Hormel Low sodium Bacon


150gr Pork meat (85% 15%)
200gr Ice berg lettuce
45 gr Mayo

2 Avocados

20gr Mct Pre wo

150gr Pork Meat
200gr Lettuce
20gr olive oil


Yesterday i Did legs as reported below:

Hyperextension focusing on Hams 4x20
seated leg curl 3x8 + 1x6+6+6 (dropset)
Leg press Focusing on Quads 4x8
Squat Machine 3x20
Smith Machine stiffed leg deadlift 4x8


Today i will do chest ad i will report the workout tomorrow.

i even add some pictures every 2 weeks.

[Simonla89]

yesterday i did Chest Shoulder and Abs

Cable Flyes - cross over 4x15
Dumbell chest press 3x6/8 + 2x10
45 degrees bench smith machine press 3x10 no lock
chest press 2 drop set (10+10+failure+failure)

military press 4x8
Delt flyes 6x8 (dropping the weight)

Abs.

Tooday im gonna do 45' cardio + calves

Saturday i will post some pictures to give you an idea about my current condition.

[Simonla89]

02/13/2018

Yesterday i did 45' on the treadmill
6x15 seated calves

SOD. Same Old Diet

4 eggland's egg
200gr of broc****
4 slices of Hormel Low sodium Bacon


150gr Pork meat (85% 15%)
200gr Ice berg lettuce
45 gr Mayo

2 Avocados

20gr Mct Pre wo

150gr Pork Meat
200gr Lettuce
20gr olive oil