Keto Until 10%

[ksc]

Starting this log to review my progress and to help me from sort of cheating. Used to be in great shape until parents got divorced and things got messed up, started doing drugs stopped exercising and have shot up in weight. Right now I'am at 204 pounds and 15-18 BF%. I'm never going to cheat anymore ever and my goal is to hit 10% BF by december 07. Will post routine + diet later because it's 12:30 a.m. on a school night and I just couldn't sleep.

Ok here we go I have a 2 day split, one day for upper body one day for lower body. Cardio everyday and lifting 6 times a week.

Workout A:
4x8 Bench
4x6 Dumbell Incline Press
4x6 Bent over barbell row
4x8 Barbell bicep curl
3x8 Arnold shoulder presses
3x8 Skull Crushers
3x6 Close-grip Bench press
3x10 Tricep dips
3x8 Reverse barbell curls
10 minutes HIIT cardio---Elipitical Hill program

Workout B:
4x10 Squat
4x8 Deadlift
4x8 Bent over lateral raises
4x8 Calf raises
4x10 Leg extensions
3x10 Weighted incline situps
3x10 Reverse crunches
4x10 Oblique crunches
5 minutes of skipping with 30 second breaks in between total of 20 minutes.



Diet:

Morning-2 Hard boiled eggs [140 calories] [8 grams of fat]
-Whey protein shake with water

Snack- Hand full of almonds

Lunch - Salad consisting of Iceberg lettuce tomatos cheese and purple onion[? calories]

Snack - Hand full of almonds

After school meal - 12 oz. lean steak [? calories] [32 grams of protein]

PWO - Orange + Creatine shake

Dinner- Fish

Before bed - Whey protein with skim milk

Will look at all the status of the food as I eat throughout the day!

Starting at 6'1 203 pounds 16-20% BF , getting calipers this weekend.

[vvilliam]

Good luck, I think you can get far by December

[EYE FOR DETAIL]

Good Luck......GO KETO!!!

[ksc]

k put everything in please critique

[ironstrife]

way tooooo much volume unless you have Mr.Olympia genetics with horse steroids, that much volume wont' do you any good...

read this first.. http://www.ironaddicts.com/forums/showthread.php?t=3030

try this routine first http://www.ironaddicts.com/forums/showthread.php?t=8050

[ksc]

way tooooo much volume unless you have Mr.Olympia genetics with horse steroids, that much volume wont' do you any good...

read this first.. http://www.ironaddicts.com/forums/showthread.php?t=3030

try this routine first http://www.ironaddicts.com/forums/showthread.php?t=8050

i don't like that routine i'll just lower the volume

[ironstrife]

i don't like that routine i'll just lower the volume

its bad when training becomes a matter of taste... well, years at end when you're not happy with your progress, give a routine by world class trainer a try...

[ksc]

its bad when training becomes a matter of taste... well, years at end when you're not happy with your progress, give a routine by world class trainer a try...

Doesn't mean it necessarily works for everyone. I've been lifting long enough to know what I have to do for myself. I don't necessarily do all of those sets but I just make sure I hit failure which is what most workout programs are made to do anyways.