Bench 300x1
236pds this morning
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Bench 300x1
236pds this morning
Mixing up keto diet
based on lyle mcdonald's reccomendations
Metabolic Scrambling/Keto Diet
2500 Cals per active day 216g protein 30carbs 168g fat
2000 in nonactive 216g protein 30 carbs 114g fat
5000 cals on carb day 880carbs, 185g protein, 85g fat
aiming for 15pd loss in 6 weeks
carb day as necessary based on adaptation to diet ei slow metabolism, headaches etc
starting keto in full blast after in jan
any recommendations for training while pursuing weight loss is appreciated
315x5 Squat today PR and strength cycle goal
feel really good about that cycle
switched to incline bench for a change and my chest will feel it tomorrow
started keto yesterday
246 pds starting weight
236pds this morning one week til i cheat bought some waxy maize for cheat day post workout kinda excited about that
How much did u pay for those?? Where did u buy them?Quote:
Originally Posted by JacktheThriller
bought em on ebay they were new for like 120-140$ can they are great btw i dont train in anything else anymore well worth the money
starting training with my bro tomorrow weight is still going down and is leveling down so im sure its not just water anymore. when i get to 220 ill post pics. Im much to fat right now to consider posting a shirtless pic lol
Making some good progress , good stuff.
did 20 rep squats at 155 and i have no endurance on keto every rep after 8 was so hard
carb up day heres whats being eaten
400g of dry whole wheat spaghetti with sauce
2packs of instant oatmeal
5.4 cups of v8 with 80grams of waxy maize
3 cups of dry brown rice
5 oz chicken
2 large tortillas
didnt make 900grams
846grams total
5000 cal day woah i am burning hot
234 today at midday
Been doing full body routines with my friend
20 rep squats
calf raise
ham curls
incline bench
hammer bench machine
pulldowns
rows
shoulders
out mother****ers
btw this is very taxing on keto i cant reccomend this workout to anyone on keto
pure exhaustion by the end
My Keto shake
3 raw eggs
2 scoops of whey
2 tbsp of peanut oil
2 tbsp of flax seed meal
water til top of mini blender
--------------------------
780 cals
67 grams protein
6 net carbs
7 grams of fibre
53 grams of fat
17 poly
20 mono
16 sat
So everything is going well ?
Training and diet ?
Weight ?
everything is solid talo
ive been told to back off the squats for a week by my chiro but i just maxed out/came close to passing out on my last squats
diet is consistent fluctuating 2000 to 2500 as planned and as needed
on track for my 215 goal of March 28th
Right on.
ahhhh broke diet with a caesar salad but it still qualifies as keto i just might be over cals for the day but ill make it up in the week, got midterms this week so ive been slacking on my gym time
had a family emergency that turned out to be small but living with my parents took me off diet so im in for another 2 week haul on keto to get me back in ketosis.
Im trying out the 5x5 program
Looks like this
WEEK 1
MON
squat 5x5
incline bench 5x5
pulldowns 5x5
dips 3xF
WED
squat 5x5
overhead press 5x5
deadlift 1x5
chinups 3xF
FRI
squat 5x5
incline bench 5x5
pulldowns 5x5
dips 3xF
WEEK 2
MON
squat 5x5
overhead press 5x5
deadlift 1x5
pullups 3xF
WED
squat 5x5
incline bench 5x5
pulldowns 5x5
dips 3xF
FRI
squat 5x5
overhead press 5x5
deadlift 1x5
chinups 3xF
going for 10 weeks on this i dont expect too many gains since im back on diet but im helping my training partner out since he is kinda new
im embarassed to say
247pds today
Did you make this 5x5 up or was this written somewhere already ?
How are your weight numbers going to go ?
Do you currently know what your 5RM is ?
this is from a 5x5 program, i would never just make something up stick with something that has a track record
dont know my max 5x5 just in the warming up stages of things right now 1-2reps off max x5
most excited to see my shoulder strength improve
I've done Bill Starr's 5x5 a few years back and loved it.
I would suggest you take one week and go in and get your max 5 for your squat , bench , deadlift and Overhead. This way you can do some calculations and get the most out of the program.
Worst thing you can do is rush it . If you hit your maxes to soon , they wont go up very much.
here we go again
got some newish exercise equipment Airdyne
on diet now
weight updates every mon
248.6pds as of mon
scale says 21% fat even if its not valid im assuming its reliable so will update on that as well
aiming for 35mins 6x a week for the first week and increasing the length every week
doing a 5x5 with my bud seems to be goin good
not concerned with upping my max as this is easy for me with even shitty training schedules
losing this fat for the last ****ing time
almost 7 years of weight cycling and fluctuation, up then down, then up and up and down, **** its time take some pics so you guys can tell me what a fat **** i am and give me some motivation
here we go
I see the beer in the background dude lol!
yea its empties my roomie's, but from my gut you wouldn't know it
Hey Bro, when on keto you def want your workouts to be intense but short, the diet doesnt give you alot of endurance, and ive found my recovery takes a little longer, I use a pretty simple split for myself, Chest, Back, Shoulders, arms, off, off, repeat . Once my ankle heals up i'll move shoulders with chest and add leg day in, I'm in and out of the gym in 45-60 min. some of the training you're doing seems to be more of a mass bulding program (ie. 5x5's).
thanks rods
im just doing 5x5 to get a feel for it and to be consistant with my training partner
i dont expect poundages to increase much and will cut back if i notice recovery getting hindered
Quote:
Originally Posted by JacktheThriller
Awesome man, those workouts look nasty!!!! Remember the most important thing to listen to is your body!!!!!
Keep killin it man
:cflag
238 today
16.8% BF according to scale
this would mean on mon i had 248x21%=52 and 238x16.8%=40
well now i know that my scale isn't accurate at all. Apparently ive lost 12 pds of fat in 4 days lol thats the last update for BF pics every 2 weeks and ill let you guys weigh in
246.8 after carb up almost 2 pd loss for the week 175min of cardio last week
mon01/03/2010 SQUAT5x5 245 Bench Press5x5 210 Pulldowns5x5 200 Dips3xF4-4--4
developed some sort of sweat rash and getting small zits on my shoulders from all the cardio any recommendation for a good rash cream??
If your scale is like mine it should tell you your water percentage, track both and compare when the water % is the same.Quote:
Originally Posted by JacktheThriller
ok mike ill give that a try still think im going to have to mirror all the changes which are already evident
243.6pds today had to bump my cheat to yesterday instead of today just put front and back and no big differences to speak of. A little more development in the abdominal area where my belly currently resides.
nice lifting shoes! What'd those set you back?
$100 bucks on ebay
missed some training due to exams, hate it. Diet is going well no my water only fluctuated about 6 pounds so far but im on diet so im just gotta push through til sun then destroy some carbs
241pds this morning
-2 pounds from last week
Squat 285 5x5
Incline Bench 220 5x5
Pulldowns 230 5x5
Dip 8 - 5 - 3
112 mins of cardio this week
Pics next week Hopefully something you guys can comment on as i get leaner i will go for some full body shots. Front Double Back Double
Shave bro, for the love of GOD shave!!!!:)