Kick the Fat Back. 3 Month Cut~

[timmymayes]

"....and then ate some more." hahahaha awsome.

[bigg_K]

Ok done with legs today, and cardio afterwards was BRUTAL. I had to hang on with my arms for the ride, and my back and chest is sore too. I guess the creatine has helped me lift a little more, and kill myself that much more. So I will definitely enjoy this day off!

As for food, I found Cream Cheese with <1g of Carbs so I got real excited and ate 2 servings with some PB, MMMMMMMMMM. I love keto lol. Otherwise I added some chicken thighs, Cottage Cheese, Carnitas, and a whole array of other things to my meals just to change it up a bit. Maybe I'll post my diet for a couple of days.


I think the creatine makes me a tad bloated perhaps, because now my stomach looks a little fuller than it was. But I guess I'll just compare with last weeks pics and see.

[bigg_K]

not much to say about the rest day. Except at 8 am it was nice and sunny and I said screw it. I fired up the grill and made myself some bomb carnitas lol

Family thought I was a little nuts ,but I haven't used the BBQ in ages!


Otherwise I'm considering upping the calories a little. I mean I'm obviously losing weight, and fat. But just wondering if I'm perhaps catablozing muscle at 1900...granted though sometimes I go a tad over, but that doesn't worry me since I'm WAY under my maintence calories to begin with.

[triptizine]

Its been a great read.. I am currently @ 231lb, started Keto 2 days ago.. its been good so see someone same height/weight as me..

Gives me a great benchmark to chase!

[bigg_K]

Its been a great read.. I am currently @ 231lb, started Keto 2 days ago.. its been good so see someone same height/weight as me..

Gives me a great benchmark to chase!

Thanks man! Wish you all the best with your results, and I'll try to raise the bar as high as I can

[bigg_K]

Tore it up at the gym this evening. Increased most of my lifts. I'll try to post them Tomorrow if I have time.


Wednesday Marks 1 month! Eeek

[midnight_maraud3r]

good job on the new PRs man!

keep it up!

[bigg_K]

Thanks! But what are PRs

[midnight_maraud3r]

personal records

[BUBBLETHIGHS]

konradac - congrats on your three week loss! That is sweeeeeeeeeeeeet!
Way to go!

[bigg_K]

konradac - congrats on your three week loss! That is sweeeeeeeeeeeeet!
Way to go!

Thanks a lot! Now its been a month!

OK so its been a month since I've started this, NOW looking back, it kinda flew by but its definitely been work. Still feeling great, decided I'm doing another carbup this weekend, so I think more or less I will be doing a carb up every 2 weeks.

Weighed in today at 217lbs. So I didn't go down this week, BUT I will attribute this to Creatine, and the fact that I didn't go up, perhaps suggests I might of lost some fat this week as well. We'll see what happens next week.

So the breakdown yet again is.
Start: 232 lbs

Week 1: 225 lbs

Week 2: 222 lbs

Week 3: 217 lbs
<--Started Creatine-->
Week 4: 217 lbs

And here come the pics. I am happy with where I'm at right now, but I definitely have a lot of room for improvement, which is fine, since I have 2 more months left!

Here is how I started one Month ago!
Feb 18: FRONT SHOT


Feb 18: Side


Today: March 18. Front Shot


March 18 Side


March 18 Bicep


PS. I suck at taking self-photos, but I hope that paints a good enough picture of what I've done in this month. Now its time for Month numero 2!

My goal is to continue what I've been doing, perhaps change up the cardio a little, and considering changing up the order of the routine. Otherwise My hopes are to get rid of most of my gut by this month...we'll see what happens!

EDIT: I will cut my hair too...lol

[Jxstatic]

Thanks a lot! Now its been a month!

OK so its been a month since I've started this, NOW looking back, it kinda flew by but its definitely been work. Still feeling great, decided I'm doing another carbup this weekend, so I think more or less I will be doing a carb up every 2 weeks.

Weighed in today at 217lbs. So I didn't go down this week, BUT I will attribute this to Creatine, and the fact that I didn't go up, perhaps suggests I might of lost some fat this week as well. We'll see what happens next week.

So the breakdown yet again is.
Start: 232 lbs

Week 1: 225 lbs

Week 2: 222 lbs

Week 3: 217 lbs
<--Started Creatine-->
Week 4: 217 lbs

And here come the pics. I am happy with where I'm at right now, but I definitely have a lot of room for improvement, which is fine, since I have 2 more months left!

Here is how I started one Month ago!
Feb 18: FRONT SHOT


Feb 18: Side


Today: March 18. Front Shot


March 18 Side


March 18 Bicep


PS. I suck at taking self-photos, but I hope that paints a good enough picture of what I've done in this month. Now its time for Month numero 2!

My goal is to continue what I've been doing, perhaps change up the cardio a little, and considering changing up the order of the routine. Otherwise My hopes are to get rid of most of my gut by this month...we'll see what happens!

EDIT: I will cut my hair too...lol

You should try a buzz cut. You'd be surprised.

But wait until your done dieting, it's like the icing on the cake... You change your body but you still look the same then you cut your hair and you're a whole new person!

[BUBBLETHIGHS]

Great job Konradac!! You really notice a difference!! I can't wait to have the guts to post my pics. If I change that well after a month maybe I'd have some courage!!

[MarkVI]

You should try a buzz cut. You'd be surprised.

But wait until your done dieting, it's like the icing on the cake... You change your body but you still look the same then you cut your hair and you're a whole new person!

X2 on the hair cut actually!


That is an awesome transformation to date bro! You can REALLY tell a big difference! You're lucky because even in the before pics (and it's very clear now) you can see that you have excellent abs, they're just waiting to get out! Don't stop training them.

Geeze, man this is really motivating.

[bigg_K]

Haha thanks so much guys. Yeah after taking a look back at where I started, I'm like ****, I can't wait to see what I will do next!



And I've had a buzzcut, and all kinds of short hair cuts. This is the first time I've ever had long hair. But thats my idea J, keeping the hair, till I'm done with this cut, and start 're-meeting' people lol.

[triptizine]

Thats awesome.. those photos speak a thousand words.. took some myself dont think ill post them! eheh

I have arrived in 'tosis' though.. the stix confirmed it today.. bad breath, and pissing like a fountain! eheh.. Now to get through easter with no chocolate and none of mums homemade cooking!

[bigg_K]

Thats awesome.. those photos speak a thousand words.. took some myself dont think ill post them! eheh

I have arrived in 'tosis' though.. the stix confirmed it today.. bad breath, and pissing like a fountain! eheh.. Now to get through easter with no chocolate and none of mums homemade cooking!

Thanks! I'm happy with the results, but really want to hit it hard this month to make the progress look even better.


Today was Bicep's and Back. Had a good workout, and starting to increase cardio just a tad. I want to insure that I'm continuely burning that fat...I hate plateauing.

Seated Row
200lbs x 8
200lbs x 8
200lbs x 8

Separate Hand, Cable Lat Pulldown
110 lbs x 6 (each hand)
110 lbs x 6 (each hand)
110 lbs x 6 (each hand)

Alternating Dumbell Curls
10 x 45lbs
10 x 45lbs
10 x 45lbs

Straight Arm Pulldown.
140 x 10
140 x 10
150 x 10

An Ab Circuit x 3

45 minutes on the Treadmill. 8.0 Incline 3.7 speed

Had some Italian Sausage with Cheese and an avocado for breakfast. And PB + Cottage cheese for Brunch

[bigg_K]

Ok well today was a good day. Felt fine, was studying (unfortunately) most of the day for couple exams next week.

Only problem was I mowed through my macro's by about 5pm so I'm hungry

And I NEED to lay off the PB and Cream Cheese, I still am hitting my macros with it...but it just doesn't feel as "right" as bacon/eggs/chicken etc etc.

So at the least I will keep it to ONE serving of PB a day. But Damn is it good hehe.

I'm looking at the gym class schedules and I might start either a spinning class, or a yoga class. Never have done either, actually never have done a gym class period. Cousin tried to get me to do Salsa, but I think my hips might lie.

Anyway deciding whether I will workout in the morning tomorrow or at night. I feel like sleeping in, but then again...its always good to knock out that workout and go on with the day.

[bigg_K]

Well, today I did not lift, only did Cardio and worked all day. My cardio was 45 minutes of walking on the treadmill at 3.7 speed, 8.0 incline. Heart Rate at around 140 the whole time, finished at 165 heart rate, because I upped the incline to 15.0

Steam Sauna, and then relaxed.

Otherwise I am going to do a Carb up tomorrow, uggg haha. Its always fun in the beginning when I'm like YAY bananas, but then by the end of the day its more like moooo rice and pasta.

Oh and got some random compliments from some friends that I haven't seen in awhile, and didn't mention I've been KETO'n or dieting for that matter. So it was cool, and I gave my spiel about KETO but couldn't convert anyone tonight. Damn!

Well I'm doing another 24 hour carb up, and then on Sunday I will probably end up eating 15 eggs, and some Polish food.

[bigg_K]

DUN DUN DUN, well I woke up, ate some eggs and Chicken. Followed by 2 bananas, and some strawberries, for my pre- depletion workout meal.

I'm just not getting ready to hit the gym, gotta really focus and be ready to murder myself. ALthough at this time its going to be packed which I hate, but oh well...


Its a friend's birthday day so I will be eating some sushi today, which I think is fine for a carbup. I must say, not as excited for eating carbs this time, as I was 2 weeks ago. Its more of a chore these carb ups. ANyway it has to be done though!

[BUBBLETHIGHS]

Have fun carbing up!!

The spinning class is very fun! I really like it and it whips your butt! You get to put the resistance on your bike to your level. Give it a try. Let me know if you take yoga and if you liked it.

[bigg_K]

Have fun carbing up!!

The spinning class is very fun! I really like it and it whips your butt! You get to put the resistance on your bike to your level. Give it a try. Let me know if you take yoga and if you liked it.

I'll definitely give it a shot with the spinning class, and let you know about the yoga.

Today's depletion workout was brutal. I finished it with HIIT on the rowing machine, for 20 minutes, and it honestly looked like I took a shower with clothes on when I was done.

So my carb up was fairly clean today. Had a lot of fruits, and some sushi, rice, Tortellini and some cereal, I didn't have enough protein today, but oh well. I'll be alright. Carb ups aren't that fun hehe, I was missing my avocados and cheese, etc. Got some compliments today, woo hoo! I'm beat, and was supposed to go out tonight, but I didn't...so I'm just gonna crash. Deciding if I'll work out in the morning or at night tomorrow..

[bigg_K]

Well its Easter, and I have some family co ming over so we have family breakfast together...

But It will be a Keto meal for me, I'm gonna stick to the Eggs and Sausages/Ham. Not sure when I will workout today, but it won't be like I "should." Which would of been that I already worked out. Probably this evening I will workout.

Hey I squeezed into some dress pants I haven't worn in couple years, woo hoo

Happy Keto Easter for all

[bigg_K]

Well Yesterday I didn't make it to the gym, I had to prioritize, and my back was very sore, and I had to study for 2 exams. (About to go take one)

Didn't workout yet today, so I know I'm up on weight since I haven't had my post carbup workout yet. But I was low on the calorie end yesterday so thats fine. And I DID do cardio on Friday, so I just skimped on one weight lift day. And seeing as I have been lifting 6 days a week. It can happen once a month. Nevertheless it won't happen again!

I will lift after my exam, then hit the books hard again. Gotta keep on track, and really destroy the weights when I get there to make up for yesterday.

Kind of feels like this week I'm not making much progress, I'll have to take some measurements instead of solely relying on the scale.

[MarkVI]

I have found that lifting is a "how you're feeling" dependent workout program because if you're undereating (losing fat etc...) than you will feel too run down etc to lift heavy, and thus should preserve your energy until you CAN lift heavy and efficiently.

In other words -- don't feel bad about taking time off weight

[bigg_K]

Thanks Mark, I usually try to listen to my body...

Well today, I did Bicep and Back, and since I didn't lift yesterday, I made it my mission to hit it hard.

Seated Close Grip Row
200 x 10
200 x 10
200 x 10

Lat Pulldown
200 x 10
200 x 10
210 x 8

Alternating Bicep Curl
45 x 20
45 x 20
45 x 20

Straight Arm Pulldown
140 x 10
140 x 10
140 x 10

A pretty intense Ab Routine, and then 45 minutes of LISS on the treadmill. 8.0 incline 3.7 speed.

I was already dressed and weighed myself and it said 226, holy crapola! I got a lot of ground work to make up for that carb up.

I'm going to pay very strict attention to my macros for this week, and make sure I am hitting it right on. I will go extra low Carbs, and also low sodium for this week.

Tomorrow I will workout in the evening again unfortunately, because as soon as I post this I'm going back to studying...All nighters suck. As does being a procrastinator

[MarkVI]

Looks awesome man! I did a back work out today- it was great.

Here's what mine looked like (I always train to failure on every set btw)

Deadlift:

135X16
165X16

225X8
255X6
255X6

285X2

BB rows:
125X15
135X12
145X10 underhand
165X7
165X7
drop set back down the weights

Lat pull down SUPER wide grip

75X15
82.5X13
95X10
102.5X8
95X10
60X16

Seated Row

90X16
105X12
105X12

No biceps for me

[bigg_K]

Looks like a good one. I've been too much of a pussy to do deadlifts, I haven't done them in forever, and I"m worried my form is bad so I just avoid them. Even though i KNOW how great they are. I will have to start doing them again. But sadly, I will probably be lifting like a girl.

I popped some Lipo6 to help me study, lol. And damn this **** sure works when you don't take it everyday. I'm ready for this test, but I'll study some more tomorrow morning, although I don't think I can go to bed yet. <--- note the large amount of typing at 2am. Anyhow this might affecting my lifting tomorrow, when I survive my exam, and crash Hard.

At least I didn't get my hands on any Adderol, the last time I took that I was acting like a tweaker, eek.

Looks awesome man! I did a back work out today- it was great.

Here's what mine looked like (I always train to failure on every set btw)

Deadlift:

135X16
165X16

225X8
255X6
255X6

285X2

BB rows:
125X15
135X12
145X10 underhand
165X7
165X7
drop set back down the weights

Lat pull down SUPER wide grip

75X15
82.5X13
95X10
102.5X8
95X10
60X16

Seated Row

90X16
105X12
105X12

No biceps for me

[bigg_K]

Well I've been kicking around the idea of doing more Leg Workouts. Legs have usually been my stronger point, and when I first started really lifting, I was doing 2 - 3 leg workouts a week. I hardly had an ounce of fat on them.

Right now I am doing 1 leg workout a week, and just don't see the same definition I used to.

So if anyone out there is reading, would ya think upping to 2 leg workouts a week, be overdoing it a little?

I figure might as well reinforce my strong points, to build more muscle = burn more calories...

[triptizine]

Meh.. Same.. My legs look alright.. I walk 2miles per day, so I only do 1 workout.. and even then if I cbf.. I am cbf.. legs i feel are easier to work on then the rest of your body. Depends.. whats important?