The road to abs

[jacemano]

So summer is almost here. And I am on a quest to get down to 10% bf and have very visible abdominal definition.

Currently 83.4 but I started at 87KG 10 days ago.... (definitely water weight lost so far).

On a keto diet (been in ketosis for 8 of those days), aiming for 1800kcal a day, this is probably a very high deficit (guessing in the range of 800-1200 considering that I'm also training for a 5KM and running hard every evening).

Training two days on, one day off (well on my off days I'm now doing cardio).

Currently looking like this / progress so far:





Due to keto my strength definitely took a massive hit so deloaded everything to 60% 2 days after starting... been building back up, at 70% atm:

squat :110kg
DL: 150KG
Bench: 60KG
military press: 40KG

Hoping that as keto adaptation continues strength should return in time. Lets see what level BF we get to, hopefully should be done in 3-4 weeks.

[jacemano]

So I should be honest and accountable.

Had a bit of a bad weekend. In that saturday I kinda ruined my keto (had a ****ton of cookies and pizza) on saturday and then a chinese take out on sunday. Pretty unhappy with my weekend performance so this week I'm getting back on it.

However I'm undecided about whether to stay on keto. I'm leaning towards just having carbs in the morning. The hunger from eating carbs again is back.

Going to trial yogurt and nuts for breakfast, wasn't too bad today.



Current weight: 84.2

current image (after doing ab work so a bit disengenous)... I guess the goal would be to look like that without flexing.

Mood: Dissapointed

[mickdoo]

Your pretty close, good job

[jacemano]

Been a very interesting week.

So if we log weights from every day since the 21st

22/05 84.6KG
24/05 83.8 KG
25/05 83.8 (There was talk of eating cookie dough the night before in my logs!)
26/05 82.4KG
28/05 83.6KG
29/05 84.4KG
30/05 84.6KG
31/05 84.6KG
01/06 83.7KG

02/06 and 03/06 I drank, I ate a lot. Though there was a lot of walking as well. and then:


04/06 81.5KG


So yes what the ACTUAL F A R K

I admit, I've abandoned keto and I had a few bad days.

That being said, I've adjusted to having some decent meals. Breakfast is usually some granola with extra cashew nuts and full fat yogurt. Lunch is usually some smoked salmon slices / or chicken with spinach (never over 600kcal). Dinner usually some stir fry or other light things.

Should only be 2 weeks to go!

Obligatory gym selfie




Oh just to note atm lifts are:

deadlift: 170kg 3x 8

squat 116 3x8 (i've pulled my left calf running but it seems to have recovered enough to start up again tomorrow)

Bench 80kg for 5x5

Military Press 45x8 (will test tomorrow but should be going for 50KG really)

rows 94KG 3x8


p.s. I think I can say I have abs. I have them non-flexed now, so the next goal really is 9%

[jacemano]

Just checking in.

Things haven't been so great. I've been rather lax with myself I will admit. There have been burgers, and WAY too much sugar. However it's not all gone to hell.

Got as high as 82.4KG. That was yesterday(11th). Really seems like I'm at 82KG solid.

I think I need to be a bit more disciplined with after dinner snacks. Maybe its time for egg and kale salads or something to keep it up.

I'm running again FINALLY which is nice. It certainly does help with the amount of calories I can be under in a day.

I will get back to it properly and be a bit more strict. It would be a shame to get so close and to stop.