cheesesteak keto journal

[cheesesteak]

Doing Palumbo's diet.

MEAL #1
5 whole (Omega-3) eggs + 4 egg whites

MEAL #2
SHAKE: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/3-cup almonds

MEAL #4
SHAKE: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites


Supplements: Whey Isolate, Creatine Mono, Glutamine

I'm on day 3. Feeling a little agitated today as well as tired. These double sessions of cardio are tough.

After the first day I dropped 2lbs, up 1 lb today from yesterday. It's the creatine I'm guessing.


Pics of day 1 (215lbs), will post pics weekly or bi-weekly to show progress.

[ubcpower]

whats your workout/cardio plan look like? also, make sure to be taking fibre supplement

[cheesesteak]

I'll post my workouts throughout the week in here. What do I need the fiber for?

I'm already sick as ****ing hell. Flu like symptoms. Feel depressed too. Been sulking all day because I'm about to make a big step in my life and am not sure others will be accepting of the actions.

[Andre]

Fiber will make sure that you are able to take a dump more than once a week :)

[bigtavi8]

Im glad your taking things really seriosuly cheesesteak. IF your feeling shitty at first on your diet just come on here on CBB and your brothas will bring your moral up. Way to go on doing the keto and before you know it you will be seeing such changes the diet wont even be hard anymore. Im subscirbed to your log so keep us updated.

[ubcpower]

You have very little fibre in Palumbos diet and a significant amount of protein. The red meat meal and egg meals make generally make people backed up. Fiberlze is good by Species but a little pricey, you can take Sugar Free orange Metamucil which is cheap...2 teaspoons/day a.m./p.m. should be fine

[_Ragnar_]

The fact of the matter is you are going to feel shitty for the first while on this diet. When I eat like this the first week sucks balls! Keep it up, you can get through this tuff first few weeks, It get easier as the fat melts off!

[LonelyBedouin]

Keep it up brotha, like everyone else said first week is the hardest then it just gets easier from there.

[Talo]

Psyllium husk is a great fiber supplement . You can pick this up from any health store . It's cheap and has zero additives , just mix it in with your protein shake at the end of the day if you didn't reach your fiber needs - Recommended is 30g per day of fiber . Green veggies ( spinach ) has the fiber , but you might want more and not want to eat that much .

Goodluck with this .

[cheesesteak]

I usually never have bowel movement problems and I always take a huge dump after eating the eggs, the chicken, and the especially the steak and salad.

Feel better today after a really long sleep. Too long, 11 hours. Dreaming about eating a bag of potato chips.

Weight today is 211.2. Training Back later today, last time I trained back I hurt it for a week doing deadlifts. So I may throw those out for this week only just so I can get a good workout in.

Thanks for the support guys

[_Ragnar_]

I wouldnt do that. Deadlifts are one of the best exercises you can do!

[cheesesteak]

If I do them it's gonna be with light weight to work on form. My form is complete shit on this exercise and I've pulled my back twice. Once when just doing warmups. If I do them, it will also be at the end of my workout. Once I get proper form stapled down, they will be my first movement.

[cheesesteak]

It's too bad I can't eat a cup of broccoli instead of that nasty salad. Salad is the worst thing I gotta eat on this plan. I like the diet very much. I don't have to think about what I'm gonna eat next, grocery shopping is like a 2 minute ordeal, and I just find it easier to take orders rather than think of stuff and count my macros and budget out my money for all kinds of stuff that's on sale. One week I'd be eating red meat 3x a day, another chicken for 3 days straight, then fish for a day. Worked for the first 6 months but I was stalled at 215 for 1.5 months.

This is my cardio plan for the first 12 weeks

Week 1 - 2

Cardio: 40 mins x 2/day

Week 3 - 4

Cardio: 45 mins x 2/day

Week 5 - 6

Cardio: 50 mins x 2/day


Week 7 - 8

Cardio: 55 mins x 2/day



Week 9 - 10

Cardio: 60 mins x 2/day



Week 11 - 12

Cardio: 60 mins x 2/day

[Talo]

Nothing wrong with Broccoli . I've started eating broccolislaw ( from IGA ) only because i find broccoli too try.

Broccoli per 100g :

Carbs 6.6 g
Fiber 2.6 g
Total Carbs 4g
protein 2.8g

Not to mention all the vitamins that you will find in broccoli - It's a great veggie.

Doing that much cardio , you might want to step up your calorie total.

[cheesesteak]

I was previously cutting on 2000 calories and I stalled. 2600 calories I'm at right now. I'll do the double sessions for at the least the first two weeks and let you guys see what I look like and everyone can make a judgement on whether to cut back. I feel I have tons of energy today so maybe I'm getting into ketosis?

How much is 100g in cups? I don't have a scale. I was thinking 1 cup. I'd rather eat that than the salad. I love the taste of steamed broccoli.

Only 3 foods on the planet that I've tried that I don't like the texture/taste of is oatmeal, raw tomatoes, and cottage cheese.

[Talo]

In cups , I'm not sure. But it's about 3.5 oz if that helps.

You should go to Walmart ( or wherever ) and pick up a cheap digital scale. The one I've got was aprox $20 and I've had it for almost 5 years..... The scale is your lifesaver :)

[cheesesteak]

For this month I'm completely tapped for extra money. I'm even going to have to borrow money to do my last week or two of this month on the this diet. My dad has been asking me everyday how much weight I've lost because he thinks it's nuts to eat the same things everyday but he's impressed with the 4lbs thus far. My right bicep is also looking a little leaner (or flat) and has a little pop to it that I can notice in the mirror. Give it 4-5 more weeks and I should have some definition on it.

I'll get a scale next month for sure. I also had to cut out my multi-vitamin this month as well, which I will be able to get again next month.

[Talo]

http://www.convertunits.com/from/oz/to/cup+%5BUS%5D

This may help.

[cheesesteak]

Roughly half a cup then.

[tex]

i hate keto...im soo glad i am married and dont give a shit :) would i be an asshole if i posted pics of tasty foods in your log a few times a week? ;)


ps make sure your heart-rate isnt going over 120-130 with all that cardio....

[cheesesteak]

Cable Pullovers - 20 x 15, 30 x 10 (warmup)
Hammer Pulldowns - 45 a side x 12, 70 a side x 8, 70 a side x 8
Close Grip Pulldowns - 90 x 10, 120 x 10, 120 x 10
Cable Rows - 75 x 12, 105 x 10, 120 x 10
T-Bar Rows - 45 x 12, 80 x 10, 90 x 8
Deadlifts - 115 (under/over) x 6, 115 (over) x 6

Alternate DB Curls - 20 x 10, 25 x 10, 30 x 10
BB Preachers - 40 x 4, 40 x 4 (I like the negatives on these the best... awkward postive)
Alternate DB Curls - 25 x 10


Deadlifts I just can't seem to do right. Under/Over, the bar seems to hang out to far and I tend to arch my back. I hurt myself this way twice. I tried Over grip for the first time today and I keep hitting my knee on the negative. This is the most frustrating exercise. I'm wondering if it has something to do with my frame. Like how long my arms or legs are.

For cardio my heart rate goes around 120-124.

[Talo]

Deadlift

To figure out the best stance for your deadlift, pretend you’re about to perform a vertical jump. Get your feet and body into position. Now, look down and move your feet in slightly. This is your starting position. This varies from lifter to lifter, but I’ve found this to be an optimal starting point.

• Your toes should be pointed slightly outward.

• Don’t deadlift with your weight on the balls of your feet. This is an injury waiting to happen. Your weight should be on the middle of your foot or toward the rear.

• Start with the bar just in front of your shins, but not touching them. Once you reach down and grab the bar, your shins will meet it.

• Your upper back should be pulled together with your shoulders over the bar.

• Your lower back should be arched or held static in whatever position you’re in. I don’t deadlift with a perfectly arched back, but it’s not rounded either, and it won’t round during the lift.

• Your hands should be placed just outside your feet – wide enough to allow you to get your hips through at the top of the lift. You’ll have to experiment with this.

• Most people deadlift with a mixed grip. One hand is supinated (like you’re doing curls), and the other is pronated (palm facing toward you). Using a double overhand grip (both hands pronated) is fine, but using straps is not. Choosing which hand to supinate is a matter of personal preference.

• Before lifting the bar, fill your diaphragm (not your chest) with air.

• Begin the ascent by easing pressure into the bar. Do not jerk the bar off the ground. This is how you tear a bicep or hurt your back. The best way to do this is to squeeze the bar hard with your hands and squeeze your butt.

• I try to keep my eyes focused on a point on the ground about 15 feet in front of me.

• Before the bar is lifted, I always think, “Butt down, chest up.”

• The first movement of the deadlift should be initiated with the legs, not the back. This is why it’s imperative to have strong quads to deadlift.

• Once the bar begins moving up your shins, start pulling back and onto your heels. Don’t let the bar come out in front of you. Keep it close to your body at all times. It should touch your thighs on the way up.

• Once the bar passes your knees, push your hips through to complete the lift. At this point you should be standing erect (not back), and your knees should be locked.

• You can either lower the bar slowly to the starting position or drop it. This depends on how quickly you want to get yourself kicked out of a public gym.

• There are two options for doing multiple reps with the deadlift. You can either touch-and-go the reps (slight bounce off the floor), or you can do dead stop deadlifts. For these, you’ll reset for each rep. I’ve done both, and both work. The downside to touch-and-go is that when you build up momentum, you can bounce too hard and lose your tightness. If you’re strong enough to hold your position and you have the control to do it, this option will work for you. The dead stop option is good for most people, but make sure you reset perfectly each time. The beginning portion of the lift is where most back injuries will occur. In this regard, the touch-and-go style is a little safer.

[Talo]

One thing is if your going to do deadlifts ( yes do them ) then you should do them first so that your not to burnt out when the come around.

[cheesesteak]

Thanks for that big list of tips.

Here is how I've been doing them.

Grip bar on rack, pull off, move back a bit, then go down and up. I don't hit the floor as it feels like it's pulling my back. From that description there I'm not using my legs at all and just pure back. I'm gonna have to practice this for some time, maybe even on non back days with just 95lbs. I want that form to be perfect because I know deads are the biggest back growers.

[cheesesteak]

My weight was 212 when I woke up. I'm not gonna weight myself until friday which will make a full week of keto. I get caught up with these numbers too much. It's gotta be water weight from creatine, because I haven't cheated on the diet. I'm finding this diet to be very good for my sense of being. It restricts me from major distractions such as going out and chilling at someone's house watching UFC for hours and not eating. Or eating pizza and whatever. This keeps me grounded, out of the bars, out of trouble, and I thrive on the discipline of it because I only know of 1 other guy I know personally who could actually do this diet and stick to it.

Incline DB Press - 25 x 12, 35 x 10, 35 x 8, 35 x 5 New PR
Flat Bench Press - 85 x 6, 75 x 6, 75 x 8 (long rest between 2nd and 3rd set)
Cable Crossovers - 30 x 12, 45 x 10, 45 x 8, 45 x 8 New PR
Cable Pressdowns - 50 x 12, 75 x 10, 100 x 6, 70 x 15 New PR
Skullcrushers - 30lbs x 10 (3 sets)
Rope Pulldowns - 60 x 8, 40 x 10 New PR

Standing Calf Raises - 155 x 15, 175 x 15 New PR

Wasn't really feeling it on the calves. Was too tired. Should have done them first.

I'm assuming these strength numbers are a combination of the creatine kicking in as well as finally getting workouts consistant because I'm dedicating myself so much to my diet.

I overslept today and when I got to the gym early I ended up talking to the front desk girl for an hour. Screwed me up. Tomorrow is a rest day besides cardio so I'll just get less sleep today and be sure to kick some ass on Thursday.

[Born2Juice4Ever]

I see a lot of information posted here, and a lot of support from the guys!

Good for you for sticking to it! and good for you for making a decision to try to better yourself....now leave the counter girl alone and get to work!


B2J

[cheesesteak]

She was mostly talking to me. Everytime I was hinting at her to scan me in she went onto a different topic. Then when she finally did scan me in she goes "so your phone number is ____ and you live at ___ good to know" and then she laughed.

She's probably so bored from working a shift where nobody comes in to workout except the last 2 hours.

[natenator]

Nothing wrong with Broccoli . I've started eating broccolislaw ( from IGA ) only because i find broccoli too try.

Broccoli per 100g :

Carbs 6.6 g
Fiber 2.6 g
Total Carbs 4g
protein 2.8g

Not to mention all the vitamins that you will find in broccoli - It's a great veggie.

Doing that much cardio , you might want to step up your calorie total.
His cardio is fine.

[natenator]

i hate keto...im soo glad i am married and dont give a shit :) would i be an asshole if i posted pics of tasty foods in your log a few times a week? ;)


ps make sure your heart-rate isnt going over 120-130 with all that cardio....
Exactly.

The cardio isn't difficult. It's just boring as ****

[cheesesteak]

Diet is starting to **** me with now I think. My brother said that for the past 2 days he'll catch me mumbling something to myself, usually something that was just said on tv like I'm not understanding it. I guess that's cognitive and don't know if that's the diet or just something going wrong with me. I'm too far into the diet to quit, and I like the results so far. Tomorrow is an off day and I'm thankful for it. Gonna adjust my training schedule to include more sleep. Also cutting out caffeine now. I was only drinking 3 diet pepsi's a day (about an hour after a shake to cut hunger cravings) but I don't like the jitters I get from them.

[cheesesteak]

Upright Rows - bar x 12, 65 x 10, 75 x 10 New PR
Seated DB Press - 30 x 10, 35 x 8, 35 x 4 (shitty form) New PR
Reverse Pec Deck - 70 x 10, 70 x 10, 75 x 8
Machine Side Laterals - 60 x 10, 70 x 10, 70 x 10 New PR
Shrugs Machine - 90 x 10, 110 x 10 (grip was dead) New PR
DB Shrugs - 50 x 10, 50 x 10

Reverse BB Curls - 30 x 12, 40 x 12
BB Wrist Curls - 75 x 15, 85 x 15


Not feeling so good today. Couldn't finish all my eggs at breakfast, got about 90% of them down. I used to be a real big cardio guy and now I've transfered over to being more of a lifter and not liking the cardio so much. At least it's over for today.

[_Ragnar_]

Keep up the good work CS. Happy to see those weights steadily go up. Keep pushing your self, you will be the strongest guy at your gym before you know it.

[cheesesteak]

I gotta give credit to the creatine... or at least the mental effect it is having on me. I guess I try harder now.

On other note.. this, out of the 7 months I've been training, has been the first consistant week of training and diet. Never missed a workout, never missed a meal or cheated. Feels good to have made that accomplishment because it's easy to convince myself to put something off until later.

I may reward myself with buying a wrestling dvd. I saw TNA dvds at HMV that were $14.99 whereas WWE dvds were around $23.99.

[PdH]

Great work Bro. It's good to read about someone so committed to personal improvement. :)

[cheesesteak]

Personal achievement today. Went to a bar to put in football pool picks, sat with some people drinking beer and I only drank diet coke. Before this diet I would immediately drink beer. Knowing that I put all that work into diet and training makes me not even tempted in the slightest to drink or eat carbs to ruin it. I pat myself on the back.

[cheesesteak]

I have nobody to take pictures of me tomorrow so here I am right. Shirt pic I took yesterday for my facebook.

211lbs shirted

212 today the rest

1 week keto

[gsxr750]

Good job CS, stick with it you'll be glad you did

[cheesesteak]

I may skip my workout today. Think I'm coming down with something and I can't keep in anything I eat or drink. I don't know if legs are the best thing to train if I risk shitting my pants on heavy squats and presses. Could always do it tomorrow if I feel better as weekends I take off.

My left wrist is killing me too. Anything I can do to heal it quickly before monday when I do bi's?

[Talo]

His cardio is fine.

Never said it wasn't.

[_Ragnar_]

I may skip my workout today. Think I'm coming down with something and I can't keep in anything I eat or drink. I don't know if legs are the best thing to train if I risk shitting my pants on heavy squats and presses. Could always do it tomorrow if I feel better as weekends I take off.

My left wrist is killing me too. Anything I can do to heal it quickly before monday when I do bi's?

If you are sick dont train, I never train when i am. I would just Ice the wrist and take it easy this weekend.

[cheesesteak]

I'm starting to feel better and I haven't been moving my wrist much. Luckily I have some movies to watch this weekend as well as some football games. Will definately rest up, gonna have to miss back on Monday for gym closure. At least this isn't contest prep so it's not really setting me behind. I can do all my cardio at home.

[cheesesteak]

My wrist still hurts like a mother****er. Today was back/biceps

Hyperextensions - BW x 10, BW x 10
Deads - 115 x 10, 135 x 10. 155 x 6 NEW PR
T-Bar Rows - 1 plate x 13, 2 plates x 12, 2 plates + 25 x 7, 2 plates + 25 x 8 NEW PR
One Arm DB Row - 30 x 10, 30 x 10, 30 x 10 NEW PR
DB Shrugs - 60 x 3 (was feeling a crunching feeling/sound in my neck so quit)
WG Pulldowns - 105 x 10, 110 x 10, 110 x 10
CG Pulldowns - 90 x 13, 90 x 12 (trying to burn them out)

DB Alternate Curls - 20 x 10, 25 x 10, 25 x 10
DB Hammer Curls - 30 x 10, 30 x 10
Machine Preachers - 40 x 10, 45 x 8, 45 x 6 NEW PR


I lasted on the keto diet for a week until I ran out of money because of family problems. It wasn't a hard diet. I actually preferred being on it. Going back on in a week. Haven't gained any weight so that's good. Looking forward to kicking ass.

[cheesesteak]

Flat Bench - 95 x 8, 95 x 6, 95 x 4
Hammer Bench - 50 x 10, 50 x 10, 60 x 5, 60 x 4 (slow negatives on these)
Flat DB Bench - 22.5 x 8, 22.5 x 6
Incline DB Bench - 22.5 x 8, 22.5 x 6, 22.5 x 6
Cable Crossovers - 40 x 10, 50 x 8, 40 x 10 NEW PR

Cable Pushdowns - 65 x 10, 65 x 8, 65 x 6
Cable Overhead Extensions - 60 x 10, 60 x 10, 60 x 8


I was really distracted during this workout. Not only was it packed, but I saw a super hot girl working out. Not just a gym bunny, but someone who I would bet money on is competing in figure in Ottawa. She looks only a few days out.

[cheesesteak]

Weighing at 208. Starting keto again Saturday. Can't wait. I felt a lot better on that diet than I do now making do with what's available.

[cheesesteak]

Seated Leg Curls - 45 x 15, 70 x 12 NEW PR
Machine Squats - 90 x 12, 180 x 10, 270 x 10, 320 x 10 NEW PR
Leg Press - 180 x 12, 270 x 10, 320 x 10 NEW PR
Hack Squats - 90 x 10, 90 x 8 NEW PR
Leg Extensions - 90 x 15, 135 x 10, 150 x 12 NEW PR
Standing Calf Raises - 135 x 15, 180 x 10, 200 x 12 NEW PR


Awesome workout. First time doing hack squats. Did them will real slow negative with feet up high to work the hams and glutes. Getting stronger.

[PdH]

You're making some great gains Bro. :)

[gsxr750]

Congrats on the new PR's man.. keep it up!!

[cheesesteak]

Seated Military Press - bar x 12, 55 x 10, 65 x 10, 75 x 6 NEW PR
DB Rear Laterals - 25 x 12, 30 x 10, 35 x 10 NEW PR
Machine Side Laterals - 50 x 12, 70 x 10, 75 x 12 NEW PR
Machine Presses - 50 x 13 (burning them out)
DB Shrugs - 55 x 10, 55 x 10, 55 x 10 NEW PR

FORGOT ABS!!!!! GRRR!!!

Had my first tanning session today. Girl at the desk said that I was looking a lot better than I used to.

[cheesesteak]

My food budget for this month is $290. I think that should cover all I need. Everything on the diet is relatively cheap. Started tanning as well so should be looking great when this is over.

[cheesesteak]

Just found this old pic... my quads before starting training and after

[Talo]

My food budget for this month is $290. I think that should cover all I need. Everything on the diet is relatively cheap. Started tanning as well so should be looking great when this is over.


$300 isin't much for food , IMO , but if plan it out and write everything down ( to the gram or lb ) and you'll be ok.

Make sure your weighing your food .

[cheesesteak]

I got 6 days worth of food for $30. Not bad.

I'm sure my dad would lend me a couple of bucks if I run out near the end of the month.

Keto starts again tomorrow!!!!

[BAM]

???

Shit man.. My grocery bill for a month is over 900 bucks between my girlfriend and myself.. and she eats very little of it.

What are you eating Kraft Dinner and Pop-Tarts?

[Talo]

I got 6 days worth of food for $30. Not bad **** , I spend more than that in one day , even on a Keto.
The only reason I can keep mine half ass low ( under $400 ) is because we buy are beef by the cow.

What did you get for $30 ?

[PdH]

Shit man.. My grocery bill for a month is over 900 bucks between my girlfriend and myself.. and she eats very little of it.

Holy Christ! That's quite a grocery bill. What are you eating....escorts? :)

[cheesesteak]

For $30 I got a bag of almonds (lasts a week), a carton of omega 3 eggs (last 2 days but I'm already stocked up), 2 cartons of egg whites, 6 frozen chicken breasts, 4 steaks (and I have 2 frozen in the fridge), 2 bags of iceberg lettuce.

[Talo]

Doesn't sound like enough food for a week to me.

[cheesesteak]

6 days, not a week. Look at my diet on page 1. I got $270 more so if I can find some more deals like that I'll probably have money left over.

Nice off to sleep and cardio first thing in the morning and starting the diet back up.

[Talo]

I've read your diet.

Sorry I was off 1 day - Still seems low to me , but I'll shut up about this.

[laslo101]

congrats man... don't give up you will regret it, im doing keto too. going on third week. only gets easier i find.

[cheesesteak]

Hyperextensions - BW x 12, BW x 12 NEW PR
Deads - 135 x 8, 135 x 8, 165 x 4 NEW PR
T-Bar Rows - 2 plates x 12, 3 plates x 4, 2 plates + 25 x 10, 2 plates + 25 x 8 NEW PR
Hammer Underhand Rows - 90 x 10, 110 x 10, 130 x 8 NEW PR
CG Pulldowns - 90 x 12, 140 x 8, 140 x 6 NEW PR
WG Pulldowns - 120 x 10, 120 x 6, 120 x 8 NEW PR

Machine Curls - 30 x 12, 50 x 10, 57.5 x 8, 50 x 6 NEW PR
DB Hammer Curls - 30 x 10, 30 x 10, 30 x 10


Back and Arms were super pumped. My deads can still use some work for stamina but my strength is going up. My form is getting better. Didn't do alternate db curls because I was already working them good with underhand rows.

So it's day 1 of keto. Feeling good being back on a strict diet. Cardio was rough int he morning but I did it. Will have to get used to that again.

[cheesesteak]

I'm trying to make sure every day is a perfect day. Perfect day eating. Perfect day training. Taking each day at a time.

[steve_d]

For $30 I got a bag of almonds (lasts a week), a carton of omega 3 eggs (last 2 days but I'm already stocked up), 2 cartons of egg whites, 6 frozen chicken breasts, 4 steaks (and I have 2 frozen in the fridge), 2 bags of iceberg lettuce.

yes....but what will you eat on day 2? lol...

[cheesesteak]

Incline DB Bench - 25 x 12, 30 x 10, 40 x 8, 40 x 5, 30 x 6 NEW PR
Cable Crossovers - 40 x 10, 45 x 10, 45 x 10
Flat Bench - 85 x 10, 95 x 5, 90 x 5, 90 x 4

Rope Pulldowns - 40 x 12, 70 x 10, 70 x 10 NEW PR
Cable Pushdowns - 60 x 10, 100 x 10, 100 x 8 NEW PR
One Arm DB Overhead Extensions - 15 x 4 (hurt my elbows)
Skullcrushers - 40 x 5


Shitty workout.

[ubcpower]

Cheesesteak-
i think egg meal, tuna and nut meal, shake, tuna+nut meal, Ground beef+salad, egg meal would be your most economical on the palumbo diet....if money is preventing you from following it strictly

[cheesesteak]

Money stopped me last month. I'm good to go this month. Since I won't be going on that date I had planned I got an extra $100 now.

For Christmas I'm getting money, so aside from buying a Cutler Athletics beanie and Jay's new dvd, the rest I'm gonna put into my diet.

It's just easier to lose all the weight now, and be happier with myself, than keep setting myself back and being frustrated.

[cheesesteak]

Did my cardio for the day

[JacktheThriller]

keep goin man i wouldnt worry too much about having a shitty arm workout, just make sure your compound lifts (dead, squat, bench) are always solid lifts and you will do fine, my tip is use small plates in the gym, find those lil 1-2.5pd disks and incorporate them into your workouts, have an amazingly disgusting cheat meal this week enjoy

[gsxr750]

Some people said my pics might help motivate you since I started around where you are, and did the keto diet. I used low dose test and anavar.. this was my 8 month results. Anythings possible man you just have to want it bad enough. You can do it, one day at a time man

http://img4.imageshack.us/img4/3446/fat****.jpg

http://img42.imageshack.us/img42/4747/collageuk.jpg

The hottest girl in the gym used to ignore me. I said hi to her once and she pretended like she couldn't hear me through her mp3 player. Then after my transformation, I said hi again, and then had sex with her. Sex is way more fun than food.

[Request]

Good journal so far. Keep up with the updates! =D

[pseclint]

Good journal so far. Keep up with the updates! =D

lol search cheesesteak

[Request]

Well I searched and found...

http://www.canadabodybuilding.com/forums/showthread.php?t=13271&highlight=cheesesteak

Although Im sure that is not what you were intending me to find, is it?

PS: Sorry for semi-hijaking thread.

[kloan]

lol search cheesesteak

lol


Well I searched and found...

http://www.canadabodybuilding.com/forums/showthread.php?t=13271&highlight=cheesesteak

Although Im sure that is not what you were intending me to find, is it?

PS: Sorry for semi-hijaking thread.

hahaha, yeah that's not gonna matter much in this thread....

[Request]

lol



hahaha, yeah that's not gonna matter much in this thread....

Lol... good enough. :laugh

[ubcpower]

Fat bastard is still on the forum almost every day, was online for like 2 hrs just a few days ago

[warlock]

Fat bastard is still on the forum almost every day, was online for like 2 hrs just a few days ago


Unfortunately the worm doesn't post. I'd love to hear new adventures of CS:beer