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In the past I was not loosing strength with keto diet, only since the week I've been sick, strength went down a lot and did not come back, so it has been near 2 months I've been fighting with the presses, at DB presses instead of doing 120x4, 110x6, 100x9, 90x12 I did 105x3, 95x7, 85x9, 75x12 and I also gave it all.
At my gym, I think chins are the most screwed exercise, I would say 90% of people do partial/half chins or swing, rarely I see someone using extra weights also.
What I meant by awesome workouts is even though I did not eat 'fuel' since 2 days, I do not lack energy, I still can train hard and give it all, good momentum, good drive, mind is there 100% like any other day of the year. Strength wise, yeah it sucks this year, but I'm sure it will come back after the diet.
Eric
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Tell me about it. I think using the 'assisted weight' chins has helped my shoulder injury and forced me to slow down my movements. I can actually do more reps with my body weight then I can with the weight being 'taken off'. The reason is that when I place my knees on it, if I pull fast enough I am no longer touching the pad, so what I do is go slow enough that I am always touching the pad as I move up.
At the start, my shoulder was so bad, that I took off ~140 pounds, and was only doing a chin up with 1/3 my body weight and could barely get 5 reps. It's funny because the shoulder pain effects bench, curls, and chin ups... Yet didn't effect something like shoulder press. I also realized find that chins are harder on shoulders than I ever thought they could have been. I always thought, wide grip chins = lats. But its extremely hard to isolate the lats doing a chin up.
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Overhand grip chins are the hardest chins on the shoulders, I can do them now and front pull down since I went doing a shockwave therapy (whole shoulders area, rhomboids, traps, teres majors, etc...) but before that for about 2 years, I couldn't even do 145lbs front pull downs, so I was doing reverse grip and neutral grip chins, with those grips I didn't had the slightest issues, those grip are much less hard on the shoulders IMO. You might want to give a try to the shockwave therapy, it does not heal everything, but it worked for me in this case, 1 or 2 treatments that's it, it work, or it doesn't.
Shoulders press I cannot do so far, I try every 6 months or so and the say no. But I might be able to do them eventually, like dips, I wasn't able to do them, but since a few months I finally can.
TBH I do not really work the shoulders directly at all anymore, I do side raises for about 3 months per year. Pretty much like abs, I did not worked them this year.
Eric
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On my 3rd no fat day in a row I did leg day yesterday, also went awesome, one of the best legs workout in a long time, I was able to squeeze more reps and more weight then previous workout and I was able to do it 20-30 min faster then usual because I was on a tight schedule, all this with no fuel.
Eating that little (270gr of pro + traces of fat and very little carbs from vegs must gives around 1200-1300 cal per day) and training around 4hrs per day must put the body under stress and raise cortisol and since my energy levels are still super high, I think my body make very good use of the cortisol.
I was having my annual evaluation at my chiro and in the results he said my body was handling stress very well.
That being said, normal diet day with fat in meal today will feel almost like a cheat day. Thank God. lol
Eric
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Time to put some pics, last ones were from a month ago, I lost 9.6lbs since the last pictures. So technically if I only lost fat, I should be 5% less BF since last pics.
http://i7.photobucket.com/albums/y27...psc32f3432.jpg
http://i7.photobucket.com/albums/y27...psfbb9049e.jpg
How many %BF do you think I am guys ? Steve ? Ted ?
Last time I was placing me at 16-17%, now I estimate around 13%, maybe a little more. So I don't feel like I've lost 5% BF.
Still don't see my abs very well and still have the love handles.
Eric
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Less then 13% but i really hate playing the numbers game..who really cares anyways. What matter is what you look like...keep going until you are satisfied with your condition and you can start to see striations...then you are in a place where adding lean muscle becomes much easier and more efficient.
P
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I'm doing all I can to lean as much as possible, I would not mind continue longer and go harder then that and really wish I could go on, but unfortunately before I started I thought 20 weeks would be enough: the morning of August 15th I am in a plane for a 3 weeks vacation out of the country. So about 5 more weeks, hoping they will be productive. Technically I still can loose 10 more lbs of fat.
Eric
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BTW is it possible that some crappy proteins cie cut their proteins with some dextrose or cheap carbs ?
I always buy high quality proteins, but a few weeks ago I got a deal on a 5lbs of 'PVL' Isogold 100% whey Isolate and over the 3 weeks I took those proteins, yes my weight went down, but to my eye, I was not loosing fat at all, I was looking the same in the mirror and all those weeks it seemed to me I was loosing muscle... also I've noticed the taste was really a 'sugary' taste, very granular also, not usual. As soon as I have resumed with my high quality proteins, visual leaning also resumed. Maybe I'm tripping bubbles, but it's my honest impression.
Eric
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Week #15 I'm at 186.2lbs so a loss of 2.0lbs, since it's on track, I will only add 10min cardio. I will also move the fat free days toward the end of the week, Thursday, Friday and Saturday.
Eric
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I've always wondered about protein powder. When I diet, I sometimes find myself eating out of bucket with a spoon, after 2-3 scoops worth I am gettin hot, and sweaty and have a feeling of a sugar rush high. Quite sensitive to carbs when dieting, so I've always wondered when it says 1g if its actually closer to 10g. I wouldn't think the sweeteners could give that much of a response. I know if I ate 3 cans of tuna I wouldn't feel anything. And If I had a few drinks of crystal light or jello I doubt it would happen either. So I've always guessed sugars in the protein. Quest bars do the same if I have 2-3 at once (if dieting) I've since cut down on protein powders in a diet. I might have had as high as 10 scoops in a day, now limit to 1-2 just because its still cheap and easy and carbs aren't generally cut from my diet ever.
Off-season though, I could eat a chocolate cake and wash it down with 2 litres of kool-aid and not feel any different.
PS: photobucket blocked here, so I'll have a guess later at a %. Doesn't really matter, but fun to guess out of curiosity. If you've lost ~20 pounds and still need to lose 10 more, then the better suggestion is when you go off diet and try to gain some lean mass, I would recommend staying leaner and not getting too high up there. I wouldn't go over 190lbs (ie - if you get to 175, then try not to go back over 190-195)
