View Full Version : z83 keto logs
Hi,
This will be a first time "cut". I've never done anything to cut. All i've done for the last 2 years was eating as much as I can. I'm kinda stuck at 247-250 ish and sick of eating all the time. Feeling bloated and the gut is a little too big. I wanna see what's under that fat.
I'll be following palumbo 200lbs keto diet with 1.5 tablespoon of natty PB instead of 1.
I'll start cardio 20min 4x a week and increase each week.
I'll follow this diet until i'm happy with the results. Hopefully reach 10-11% BF
stats :
6'1"
247-250lbs BF must be around 20% maybe more (gotta do the BF test)
chest : 50.5"
arms : L18.5" R19"
waist : 34.75-35" (christmass you know...)
thigh : 27" :( (legs are lagging especially calves)
calves : pathetic (no matter how I train them)
workout :
day 1 chest
day 2 legs
day 3 shoulders + arms (arms are 2 exercises of bi/tri in superset)
day 4 back
day 5 arms + traps + calves
known problems :
left upper back / shoulder, gotta see a chiro
bad lower abs (I hope not but it could be an hernia) will see the doc in 3 weeks
Out of 12 pics, this is the best I could take in front of the mirror tonight. Traps, back, side shots are all blurry.
Looking small on pics :(
:help Olive oil + balsamic vinegar on the green salad was HORRIBLE. Feeling like i'll puke for the last 2 hours.
kloan
11-01-2010, 07:45 PM
Hey dude, if you want a simple dressing to put on your salad, try oil+lemon with a bit of salt n pepper instead of the vinegar.
What I usually do is use a bit of walnut oil, olive oil and Udo's 3/6/9.. just a little bit of each to add up to around 1.5tbsp. Then I sprinkle a little bit of salt and pepper, then squeeze a bit of lemon juice.
Give it a try, you might like it a bit better than the vinegar.
natenator
11-01-2010, 10:14 PM
:help Olive oil + balsamic vinegar on the green salad was HORRIBLE. Feeling like i'll puke for the last 2 hours.
no balsamic. Sugars in balasmic.
no balsamic. Sugars in balasmic.
which one is best ?
btw, thanks kloan, will try what you said
natenator
11-01-2010, 10:19 PM
lemon and olive oil is fine.
you're right, 2g/tablespoon
I hate salad...it's going in the mixer tomorow night
tiramisu
11-01-2010, 11:20 PM
real balsamic vinegar doesn't have sugar in it and tastes amazing. The stuff they sell that is red wine vinegar with sugar and caramel is grotesque.
Today was a long day. Headache since yesterday, low energy after 4pm.
I thought about food ALL DAY...even dreamed about that last night.
Crazy shit...i'm 242 at the END of the day..but damn, I could eat a cow right now...so hungry
forgot to mention : Test E 500mg/week
I would like to add tren A next week or in two weeks. First time tren. I was thinking 50mg EOD. Is that a good idea ?
natenator
13-01-2010, 08:56 AM
Today was a long day. Headache since yesterday, low energy after 4pm.
I thought about food ALL DAY...even dreamed about that last night.
Crazy shit...i'm 242 at the END of the day..but damn, I could eat a cow right now...so hungry
forgot to mention : Test E 500mg/week
I would like to add tren A next week or in two weeks. First time tren. I was thinking 50mg EOD. Is that a good idea ?
how long is your diet? I'd use it in the last half of your diet or not at all to be honest.
how long is your diet? I'd use it in the last half of your diet or not at all to be honest.
As long as i'm happy with the results 10-12 weeks maybe more. Is it too harsh (tren)?
240lbs as of tonight...already...I hope BADLY muscle will stay
Energy during the day is low. Had to take a nap before the gym. Nothing a black coffee can't fix.
Still carrying the headache :(
natenator
14-01-2010, 08:40 AM
As long as i'm happy with the results 10-12 weeks maybe more. Is it too harsh (tren)?
It's harsh but you can do just fine on test. Tren is one of those thins that kicks things into over drive so I've save for later personally. It's not like AAS has fat burning properties right
It's harsh but you can do just fine on test. Tren is one of those thins that kicks things into over drive so I've save for later personally. It's not like AAS has fat burning properties right
fine, that's what i'll do and wait
couldn't workout tonight with the headache still present. It's very light in the morning but intensify during the day...going to bed
239lbs empty stomach in the morning, 239.5lbs at the end of the day
bulking was a good 4-6lbs difference
no fat lost yet, feeling extremely flat
constant headache is killing me
234.8lbs with clothes on
feeling like SHITTTTTTTTTTTTTTT
leborg
18-01-2010, 01:02 PM
Don't give up bro. Headache should dissipate in a few days.
I decided to end this diet on thursday. The headache were too much. It was affecting my job, trainning and sleep. Even on codéine it was always there. Start very light and get worse during the day. I missed a few workouts. This diet definately work. 228.5lbs when I woke up thursday. Clothes are loose.
I will rethink a different way to drop some BF. Will probably do it in the long run. Some carbs in the morning/noon and pro/fats afternoon+.
233 this morning, flat and low energy. Considering a week off the gym.
:(
M-Rods
29-01-2010, 10:44 PM
The first few days are tough on Keto, ideally you tough it out for the first 13 days, then have your cheat/refeed at the end of day 14. then every 7th day after that. Im down 7 inches off my waist. I know it sucks but it oays off!!! keep at it bro!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
kawikaratekid
29-01-2010, 11:27 PM
The first few days are tough on Keto, ideally you tough it out for the first 13 days, then have your cheat/refeed at the end of day 14. then every 7th day after that. Im down 7 inches off my waist. I know it sucks but it oays off!!! keep at it bro!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Are you doing lots of cardio yet?
When on a keto diet I get headaches if I am not drinking enough water. You made some nice progress and I hope you find something that works for you.
bump !
Been on the diet since april 1. Started at 237lbs and i'm now sitting at 209.5lbs in the morning/empty stomach. I haven't cheated or missed a day of cardio.
Yesterday i've seen a VERY good chiro/kine. A friend recommended me his chiro and it was really worth the 3 months delay. He fixed my lower back injury, worked on my problematic left rear delt. I can now squat and deadlift (I will reintroduce them in my trainning slowly). The treatment took 1h10. Best money spent this year :a+
added Tren A 40mg EOD
will taper down clen and T3 in the next few weeks
natenator
07-06-2010, 10:28 AM
added Tren A 40mg EOD
will taper down clen and T3 in the next few weeks
why taper?
why taper?
why not ?
you'd stop without tapering ?
currently
T3 @ 60
clen @ 120
want to drop T3 of 20mg each week, clen of 40mcg each week
I also want to see how I react to tren. Starting low.
natenator
07-06-2010, 10:38 AM
sorry, I meant why are you stopping the T3/clen?
sorry, I meant why are you stopping the T3/clen?
It will be 3 months at the end of june. I wanted to replace them with Tren for the last 6-7 weeks. I don't know, I could possibly keep them but it's a lot of products with the tren...
natenator
07-06-2010, 10:53 AM
keep running through the end of your diet.
btufts
07-06-2010, 12:25 PM
keep running through the end of your diet.
agreedd, you dont want to see the rebound effect of those lol. good work so far though man
the rebound is that bad ?
206.1lbs this morning
I guess i'll finish under 200
it takes forever to see abs even while dropping 1.5-2lbs/week
natenator
17-06-2010, 06:06 PM
it takes forever to see abs even while dropping 1.5-2lbs/week
yup!!!!
kinda goes back to the 2 hours of cardio day thread and people not realizing what lean actually is and how much fat they *really* have to lose!
You look good bud!
Thanks,
I'm still loosing with an hours a day (1-2lbs a week), might increase soon for the final 6 weeks. Lower abs is slightly fat with skin that haven't tightened.
Tren is affecting my cardio and energy for sure. I hardened and veins are great. Slight acne on the shoulders, no problems with temper or sleep. Only Sensitive nips with 40mg EOD :( (I had no problems with Test alone)
natenator
17-06-2010, 09:39 PM
get some dostinex for the tren nips.
i'll simply drop the tren...I hate having to fight sides :(
I knew I should have bought caber/dostinex but I thought I would be fine at 40mg EOD (i'll run some letro for a week)
you can't say/see I have gyno but I know/feel it's here from puberty/being fat
I'll have this fixed soon (surgery)
natenator
18-06-2010, 07:20 AM
are you into protein/veg cycling yet???
no, haven't tried yet
replace fat for veggies for all meals ?
do you think using 200lbs keto diet is a good idea ?
natenator
18-06-2010, 08:51 AM
I'd start with 2 on (pro/fat) and 2 off (pro/veg) days.
Egg whites instead of whole eggs.
protein + fiber (no peanut butter)
steak and broccoli or green beans or asparagus
chicken/fish + green beans or asparagus
I'd start with 2 on (pro/fat) and 2 off (pro/veg) days.
Egg whites instead of whole eggs.
protein + fiber (no peanut butter)
steak and broccoli or green beans or asparagus
chicken/fish + green beans or asparagus
i'll try that next week, thanks a lot.
204 this morning...loosing each week with the usual hour of cardio (been on an hour for 7-8 weeks)
veins appearing on shoulders and traps !
200.8lbs
VERY tired and hungry
the hour of cardio seems to last forever
natenator
24-06-2010, 11:41 AM
so are you disappointed yet in realizing just how little muscle you actually have? lol
I always find it disheartening
Not that bad
I realize how fat I was. At this point I want to be as lean as possible and hopefully stay lean after i'm done cutting.
I've lost size YES but I feel a lot better.
I can't wait to see if I can get fuller and not fat while maintaining/bulking
And oh, typing with an iPhone sux
Thanks for your help by the way !
crappy picture taken in front of the mirror with the iphone...
my "abs" are worse (not really visible...upper abs) than few days ago :confused:
natenator
29-06-2010, 10:15 PM
prob holding water. You shit lately? lol
prob holding water. You shit lately? lol
Nope, haven't done a big job since sunday
I don't feel constipated
I'm taking metamucil once a day
natenator
30-06-2010, 10:05 AM
load up some xlax and let'er fly!
that should help.
Just holding some water probably - either from not shitting, not drinking of much, too much sodium or all of the above.
It's been a hard week. I was hungry all the time. The cardio was VERY demanding. Down to 198lbs...only 1lb.
Cooking today for tonight refeed:
macaroni + meat + spaghetti sauce, banana bread, pancake mix, fruits and small chocolate bar
natenator
03-07-2010, 01:38 PM
I get a refers tonight too. Few cups of pasta+meat sauce and a tray of brownies
just keep going dude. Weight loss might only be a pound but I suspect you got tighter.
I get a refers tonight too. Few cups of pasta+meat sauce and a tray of brownies
just keep going dude. Weight loss might only be a pound but I suspect you got tighter.
Are they homemade brownies ?
Thanks Nate and have a good cheat meal !
i'm not a good cook but with some hot sugar cream as creaming, it should be good
Ritch
03-07-2010, 02:23 PM
^^^ Looks good!
natenator
03-07-2010, 02:43 PM
Are they homemade brownies ?
Thanks Nate and have a good cheat meal !
Def home made except the icing which I have one of those supersized containers for :)
that bread looks good! I may get an ice cream bar as well.
how was your refeed ?
mine was awesome
macaroni, bread, banana bread, pancakes, iced cappucino, ice cream with fruits, cereal bowl -> 207.2lbs ! woke up at 201lbs
natenator
04-07-2010, 12:46 PM
It was good but I only ate until I felt full then had another few bites of the brownie on my plate and that was it. Prob only had about 350 grams of carbs.
Woke up 2lbs lighter than when I woke up yesterday morning and I was well hydrated yesterday with about 8L of water.
I sure am hungry today tho lol
dieting for summer, trip, show... ?
natenator
04-07-2010, 06:14 PM
dieting for summer, trip, show... ?
we'll see ;)
are you loosing muscle on keto ?
I lost some and definately strenght in the past 4-5 weeks
natenator
05-07-2010, 10:35 AM
I only started 2 weeks ago so no to both. You've been at it for a bit now... strength is likely to suffer a bit for sure.
Detail what you're doing:
Cardio (duration and when)
Training (type, style and split)
Diet
hydration
sodium
that sort of stuff. I'll see if I can spot anything even though I'm not an expert in keto like P is.
Also, how long exactly have you been running keto?
I only started 2 weeks ago so no to both. You've been at it for a bit now... strength is likely to suffer a bit for sure.
Detail what you're doing:
Cardio (duration and when) 1h (1h15 this week) low intensity 120-130bpm (from Polar watch) after workout at night
Training (type, style and split) regular training 4-5 exercices of 4 sets 8-12reps)
chest (incline bb, incline fly, seated machine = flat, either an other fly or dips)
legs (squat, single leg press, leg extension, hamstrings and calves)
delt (front bb press, lateral fly, single db press, front raise, rear delt machine or cable with a fly in superset)
back (pullups, bent-over row, seated cable row, deadlift from rack...not super heavy, lat exercice in superset somewhere)
arms/traps (4 exercices tri/bi superset + traps)
I usually do 2 days of training + cardio, 1 days abs + cardio
Diet -> keto
hydration -> 5-6L + few coffee
sodium -> moderate/high, I add salt to veggies, eggs, steak/meat
that sort of stuff. I'll see if I can spot anything even though I'm not an expert in keto like P is.
Also, how long exactly have you been running keto? -> since last week of march
in bold...excuse my english
natenator
05-07-2010, 12:30 PM
first problem: 4-5 exercises, 4 sets. Drop down to 2-3 working sets.
Second problem: split your cardio up to half morning and half after training.
third problem: vary your training with different exercises. I always have done A/B workouts and sometimes even a C. A and B may have the odd exercise that's the same like leg presses and extensions for example but the rest of the exercises will be different enough to stimulate the body in a different way.
Keto.. yes I knew that but what specifically does your diet look like and have you made any changes yet?
So you've been going 14 weeks so far? You should expect to have some loss in strength and some muscle loss by now esp if overdoing it in the gym with exercises, sets, reps, etc.
first problem: 4-5 exercises, 4 sets. Drop down to 2-3 working sets. you mean still 4-5 exercices but 2-3 set of 8-12 each, right ?
Second problem: split your cardio up to half morning and half after training. It was in my plans, add 30 mins morning and keep the hour post WO (too much cardio or split 30/30 ?)
third problem: vary your training with different exercises. I always have done A/B workouts and sometimes even a C. A and B may have the odd exercise that's the same like leg presses and extensions for example but the rest of the exercises will be different enough to stimulate the body in a different way. In fact, I never do the same training except for legs (they are far behind other bodyparts). I always change exercices/machines. I like the A/B/C days idea :)
Keto.. yes I knew that but what specifically does your diet look like and have you made any changes yet? I haven't changed anything except last two weeks when you suggested pro/veg days. I've done a total of 7 days pro/veg...not much...but at the same time, I dropped fat to 1tbspn natural PB and removed a whole egg to meal #1
So you've been going 14 weeks so far? You should expect to have some loss in strength and some muscle loss by now esp if overdoing it in the gym with exercises, sets, reps, etc. at this point, I don't care much about muscle loss. All I think is the after/post diet and rebound
bold
natenator
05-07-2010, 12:59 PM
4-5 for large muscle groups and 2-3 exercises for smaller. 2-3 sets each yes and I personally like to follow P's training style for keto dieting of 6 reps, 8, reps and 10 reps always ensuring the first set is your heaviest.
The rebound will be ok if you plan out how you're going to transition off the diet. Expect some rebound for sure but most will be just water. Shouldn't be too much fat gain initially if you do it right and plan it well and FIGHT the urge to eat lol
4-5 for large muscle groups and 2-3 exercises for smaller. 2-3 sets each yes and I personally like to follow P's training style for keto dieting of 6 reps, 8, reps and 10 reps always ensuring the first set is your heaviest.
The rebound will be ok if you plan out how you're going to transition off the diet. Expect some rebound for sure but most will be just water. Shouldn't be too much fat gain initially if you do it right and plan it well and FIGHT the urge to eat lol
I'm doing this method and it's great so far ! Shorter WO, more energy during cardio.
natenator
07-07-2010, 11:00 AM
I'm doing this method and it's great so far ! Shorter WO, more energy during cardio.
ya you really want to try and keep workouts to under 75 mins and closer to 60.
Remember, less glycogen in muscles therefore less endurance. If you pyramid up like most do you'll be taxed by the time you reach the heaviest weight. Reversing it means you get the heaviest set first when you are fresh and can push the most amount of weight.
Staying strong is key to staying full and maintaining muscle as much as possible when dieting. Going for less weight and more reps = stringy look.
Glad you are liking it! Give credit to P :)
ya you really want to try and keep workouts to under 75 mins and closer to 60.
Remember, less glycogen in muscles therefore less endurance. If you pyramid up like most do you'll be taxed by the time you reach the heaviest weight. Reversing it means you get the heaviest set first when you are fresh and can push the most amount of weight.
Staying strong is key to staying full and maintaining muscle as much as possible when dieting. Going for less weight and more reps = stringy look.
Glad you are liking it! Give credit to P :)
my WO are close to 30-45ish mins (+cardio)
while eating normally, it's 75mins and I really miss those WO no cardio
again, that type of training (6-8-10reps) is really nice !
i'm sore next few days after each muscle group trained :bch
natenator
13-07-2010, 02:06 PM
:)
well...I gained weight since monday :(
200lbs uppon wake up (was 196 last friday)
Everything is still in check, higher water intake, no problem of constipation, food is the same, slightly lower fat intake. Weird
natenator
14-07-2010, 09:23 AM
Don't sweat it.
Maybe you're gaining muscle? LMAO
Don't sweat it.
Maybe you're gaining muscle? LMAO
Don't think so. Every weeks definition is better (shoulders definition especialy, veins appearing...some gross one on my calves...). I'm stronger than last week (second week on 6-8-10) and cardio is easier. Maybe it's the new clen/t3
natenator
14-07-2010, 09:51 AM
I was kidding about the muscle lol
Hey,
I see P suggest reintroducing carbs slowly. Each other meal. Would you start with oats EOM for a week or 2 and then each meal ? This will be during PCT. If I remember correctly he said PCT/reintroduce carbs help avoiding a crash.
natenator
14-07-2010, 11:37 AM
if P suggested that approach then is sounds like you should follow it :)
Keto diet currently doing + 15-20 grams of carbs EOM. Do that for 2 weeks.
Then bump to adding carbs into a 4th meal for a week or so and go on from there.
I like the slow approach back into adding carbs if you can handle not going all out :D
if P suggested that approach then is sounds like you should follow it :)
Keto diet currently doing + 15-20 grams of carbs EOM. Do that for 2 weeks.
Then bump to adding carbs into a 4th meal for a week or so and go on from there.
I like the slow approach back into adding carbs if you can handle not going all out :D
Thanks
I think i'll have rice cakes. 7g carbs/cake. I will not go crazy on carbs, I worked too hard to get "somewhat lean". I'll work hard to stay lean and even do cardio on a daily basis.
Weird. Yesterday I looked like shit, bloated, heavier (200lbs), about to give up dieting.
Woke up this morning at 195lbs, abs and vascular...and ready to kill it for the last 3 weeks
natenator
15-07-2010, 01:57 PM
bahaha
just gotta stay the course.
Such a mental battle dieting is :(
First cheat on my diet today. 20oz coffee from Tim but they made a mistake and there's 10ml of milk instead of a black coffee
natenator
16-07-2010, 02:28 PM
not a big worry :)
Holy cheat night !
I went too far...
Few chips, plate of tortelini, bread, chocolate, cake, ice cream, cereal bowl and a double quarter pound....for the road
if P suggested that approach then is sounds like you should follow it :)
Keto diet currently doing + 15-20 grams of carbs EOM. Do that for 2 weeks.
Then bump to adding carbs into a 4th meal for a week or so and go on from there.
I like the slow approach back into adding carbs if you can handle not going all out :D
keep the cheat/refeed meal each week ?
natenator
19-07-2010, 04:58 PM
keep the cheat/refeed meal each week ?
yes but maybe not so piggish ;)
but I did the same only with really bad cheat food (mcdicks sigh)
192.8lbs !
I can't wait to end this. Second week of august is vacation, OFF from gym/cardio, reintroduce cardio and SLEEP
192lbs, morning, empty stomach
Missed cardio last night, I was burn't so I slept 14hours. Still lost some weight this week
Tapering Test C, clen and T3
Tapering/lowering caffeine intake.I realize i'm severly addicted to caffeine. I usually have 5-6-7+ large cups of coffee a day...and either a sugar free redbull or rockstar...(energy drink are for the taste mostly)
Today : 2 large cups in am, tonight is a large deca
natenator
25-07-2010, 09:33 PM
wow thats a lot of coffee!!! lol I thought I was bad with 2 XL's!!
could be in my head but I feel better with lower clen/t3. Cardio was easier, general well being feeling, less tired.
4 days in a row pro/veg. I could not reach under 192lbs even with more cardio. Maybe it's the clen/t3 tapering. At least abs are better.
Monster cheat saturday !
here we go, result of 18 weeks of dieting...
192lbs at 5pm
cheat meal tonight, next week is deloading then vacancy second week of august (completly off from weights/cardio)
MANY thanks to Nate for all the help :beer
Thanks to Praetorian too :)
natenator
31-07-2010, 06:15 PM
You look awesome dude! Congrats!!!
202lbs already :o|
refeed on saturday but I went to the restaurant last night and had an "other cheat"... back on the track
carbs stocked : ezekiel bread, rice cakes, oats and brown rice
laslo101
09-08-2010, 05:48 PM
great job bro you worked hard for that.. is it the lighting or do you only have one dominant oblique line ? im going to assume lighting lol.. but again great job
great job bro you worked hard for that.. is it the lighting or do you only have one dominant oblique line ? im going to assume lighting lol.. but again great job
Thanks
oblique are identical, it's the lighting...BUT they are slowly dissapearing :(
diet for the next 2 weeks :
meal 1: 5 omega3 eggs + 4 whites + 2 slices ezekiel bread
meal 2: 2 cans (8oz) of tuna + 1.5 tbspn natural peanut butter
meal 3: 8oz chicken + 1/3 cup cashews + 3 rice cakes
meal 4: 8oz red meat + 1cup greens
meal 5: 4 omega3 eggs + 4 whites + oats OR shake 50g prot + oats + 1.5tbspn natural peanut butter
meal 6: 8oz red meat + 1cup greens
still don't know if I should have red meat twice a day...???
203lbs in the morning :help
That's crazy how the additional 75-80 carbs make a difference. I feel out of shape...can't wait to hit the gym...some cardio...a week off is LONGGGGG
2 weeks post diet, adding 4th meal + carbs
what if I add 30g of malto in PWO shake ???
mid PCT
back @ 197-198lbs following Prae advice
CallmeB
28-02-2011, 11:41 AM
Nice Work Z.. you look great.
So how do you feel now that you have added carbs back in and put on a few extra lbs? do you feel bloated and bigger? or just fuller and still lean?
B
Hey,
I feel great. I reintroduced cards slowly. I'm only having 30-40gr (40gr is pre-workout meal) of carbs each meals (oats, ezekiel break, potato, brown rice).
Went from 191 to 220lbs now. I can see uper abs, full and lean. Bloated sometime from the rice or the cheat meal :)
CallmeB
28-02-2011, 03:42 PM
I appoligize if this was an old thread.. i just did a search for Keto diet, read yours.. and replied.. then thought.. shit.. this could be a year old!
Iv been dieting for about... i duno 8-10 weeks now using a modified VERY low carb.. but not quite keto diet.. been thinking of making the switch to Keto just to try it out..
thanks,
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