MuscleScience's Iron Lab

[MuscleScience]

Plenty of science to back it: pickle juice is high as fuck in sodium, and electrolyte depletion is a common problem in people adjusting to keto. So, so much peeing.

Yep, I agree. I hate pickles though lol.

[Gallowmere]

Yep, I agree. I hate pickles though lol.

Chicken/beef/vegetable broth or bouillon can serve the exact same purpose. I used a lot of the cubes when I was running keto. It was especially nice, given that most of my cuts are during the winter.

[MuscleScience]

Cardio day:

Had a ton of meetings for the new job. Things are rolling with that, got home later than expected and had no urge to go in. Didn’t really know what I wanted to do tonight. So I decided to just go in and see where it took me. Ended up doing an hour of recomb bike since my legs are trashed. Was a descent enough workout and I hope it drove out the last bit of muscle glycogen so I can get into ketosis.

I felt like absolute dog shit this morning. Almost like I had the Keto flu, luckily it got better after I had some eggs and small amount of carbs (10-12gr)
Really glad I went in and got the cardio in. I’m going to hit legs tomorrow. Wish me luck that I don’t hurt myself...

[MuscleScience]

Chicken/beef/vegetable broth or bouillon can serve the exact same purpose. I used a lot of the cubes when I was running keto. It was especially nice, given that most of my cuts are during the winter.

What’s bouillon?

Did you use any of the Keto supplements. I ran Keto for years but it’s been 4 years since I’ve done it. There was no supplements to get into ketosis back then.

[Gallowmere]

What’s bouillon?

Did you use any of the Keto supplements. I ran Keto for years but it’s been 4 years since I’ve done it. There was no supplements to get into ketosis back then.

All of the supps are pretty much trash.

Exogenous ketones are actually counteractive, as ketosis is a self-defeating process in that, the more in your system, the less you produce. Everyone here should be familiar with how that kind of stuff happens in the body.

MCT oil is fine, but I preferred just that plain old coconut oil. Much cheaper than any of the supplemental forms, kinda like cinnamon, turmeric, etc. I'm not cool with paying 10x the cost on something, just because it's in a capsule or powder.

ETA: bouillon is basically the same thing as broth, it's just in a dry cube form, intended to be dissolved in hot water.

[tarmyg]

Exogenous ketones are actually counteractive, as ketosis is a self-defeating process in that, the more in your system, the less you produce. Everyone here should be familiar with how that kind of stuff happens in the body

I think the science around this is far from clear and remotely settled as far as I can tell. The only thing we know for certain is that by supplementing with ketone bodies we can raise the level of ketone bodies in the blood without being in ketogenesis. That's it. Funny that they been studying this since the 1950s and that's where we are at.

[OdinsOtherSon]

Hit chest/back yesterday. Today is arms/shoulders. Will report back soon. Hope everyone is having a great day!

MS, great workout man!


Sent from my iPhone using Tapatalk

[OdinsOtherSon]

Arms/shoulders:

3 sets MP press super set with reverse incline flies

4 sets standing db curls
3 sets narrow grip ez bar curls

4 sets narrow grip bench press
3 sets cable tricep extensions

This maintenance training has reminded me, very quickly, that form and focusing on negative reps can have a huge impact on your w/o. Planning to continue this until after the new year

[Obs]

Plenty of science to back it: pickle juice is high as fuck in sodium, and electrolyte depletion is a common problem in people adjusting to keto. So, so much peeing.

There is a pub med study basically saying pickle juice does nothing for cramps. It is complete bullshit but its still a med study.
I have done it so I know it works. Doctors have used it to instantly stop sever spasms for years. Some of the things on pub med just weren't dug into enough and things were considered bunk on half study.

[Obs]

Plenty of science to back it: pickle juice is high as fuck in sodium, and electrolyte depletion is a common problem in people adjusting to keto. So, so much peeing.

https://www.ncbi.nlm.nih.gov/pubmed/19997012
Here is the study.

[MuscleScience]

Leg day,

Warmup: 10min stair stepper

Walking lunges: 100 feet
3 WS Body weight
3WS 60lbs

Superset with 24nch bench step ups:
3WS Bodyweight
3WS 60lbs

Leg press:
200x10
250x10
300x10

Adductors:
4ws at 90lbs

SM Calf raises:
4 WS 275x10
1 WS 225x15

Single leg leg curls: supersetted with Sissy Squats
4WS 75lbsx10

Sissy Squat:
1ws body weight x10
3 WS by 25lbs over head x10

Arc Squat:
3 WS 225x10

DB RDL:
50x10
60x10
65x10

Single leg Leg extensions:
75x10
90x10
90x10
90x failure with 3 forced reps at the end.

Cardio: none today my knees were sore from my hour long session from last. Night.

Comments:
Pretty good workout, I had my heart rate up high the whole workout . Worked on more stability and skill exercise to some extent. No back squats due to the right thigh quad Strain. My quad felt actually very good. The two extra days of rest really helped it out. I wrapped my quad to help with pain, but don’t think I even needed it today.

Day 2 on my Keto diet. About 20g total carbs today felt pretty good until tonight kinda hit a wall. I’ve noticed that I’m not as bloated or retaining water. Probably haven’t lost any weight other than the sub Q water.

Edit: finished

[Gallowmere]

https://www.ncbi.nlm.nih.gov/pubmed/19997012
Here is the study.

Considering that the cramps were induced via electrical stimulation, I'd be more shocked if there WERE a result. They bypassed the biological need for sodium by inducing the shock manually.

[Obs]

Considering that the cramps were induced via electrical stimulation, I'd be more shocked if there WERE a result. They bypassed the biological need for sodium by inducing the shock manually.

I think physical exhaustion is entirely different myself.
It goes to show you cant believe everything on pub med.
I work my body somedays to the pount I have to pull off the road. My biceps cramp up and shit gets sticky in my hands (they wont open) a few shots of pickle juice kicks it ight now.

[Gallowmere]

I think physical exhaustion is entirely different myself.
It goes to show you cant believe everything on pub med.
I work my body somedays to the pount I have to pull off the road. My biceps cramp up and shit gets sticky in my hands (they wont open) a few shots of pickle juice kicks it ight now.

Oh, there are definitely some shit studies out there. In the modern era, it's not a lack of information biting people: it's a lack of ability to discern good and bad study methodology for a given result.

[MuscleScience]

Oh, there are definitely some shit studies out there. In the modern era, it's not a lack of information biting people: it's a lack of ability to discern good and bad study methodology for a given result.

Unless your versed in a particular area it’s very hard for the layperson to discern good from bad methodology.

[MuscleScience]

Shoulders and Arms:

Warmup: SITs exercises, push-ups full and half rep

Sm Shoulder press:
3WS 185x10


—————-—————superset———————————
DB standing arm curls. DB Lateral raises
3WS 35x10 3WS 35x10

Bench dips:
3WS body weight

Incline pushups:
3WS body weight

Hammer curls:
3WS 30x10

DB Reverse flies:
3WS 20x10

Single are DB French press:
3WS 35x10

—————-—————superset———————————
CC bicep curl: CC tri pressdowns
3WS 40x10. 3WS 40x10



Cardio: 15 stair stepper.

Comments:
Nice light workout: pulled back on the volume this week but still lifted heavy. (for me) honestly my body feels much better after this week than last week. Which was one brutal ass weeks. Day three of Keto is in the bag and it was pretty easy today. Good energy, not a huge appetite and not many cravings. I’m a bit bloated from all the fiber I took in today. Otherwise I noticed an immediate difference in lines and muscle definition. The extra carbs must have been causing me to hold water.

[Obs]

shoulders and arms:

Warmup: Sits exercises, push-ups full and half rep

sm shoulder press:
3ws 185x10

db lateral raises:
3ws 35x10

i️ finish up the log in the morning.

do it now !

[MuscleScience]

do it now !

Fine! Are you happy meow?

[songdog]

Good morning MS how are you doing today?

[MuscleScience]

Good morning MS how are you doing today?

Sleepy, but the sun is finally out. So I’m happy lol.

How you doing?

[MuscleScience]

Cardio day:

30 min stair stepper.

Day four of Keto and I’m constipated as hell. I knew I would be a little bit but not this bad so soon. Ugg.

[MuscleScience]

Cardio day:

15min stair stepper
17min run

Day 5 of Keto and my appetite is waaaay down. Still very constipate I’ve ate enough fiber and laxative to feed then kill a small horse. I actually feel as though my energy is way up too. No midday crashes or feeling of needing to take a nap. My body is responding to it well other than the not pooping part. But that will work itself out as i get my diet more dialed in.

[hollowedzeus]

Cardio day:

15min stair stepper
17min run

Day 5 of Keto and my appetite is waaaay down. Still very constipate I’ve ate enough fiber and laxative to feed then kill a small horse. I actually feel as though my energy is way up too. No midday crashes or feeling of needing to take a nap. My body is responding to it well other than the not pooping part. But that will work itself out as i get my diet more dialed in.

I was cosntipated on keto unless i took a big handful of psyllium husk caps each day... the brocolli didnt quite cut it for me

[MuscleScience]

I was cosntipated on keto unless i took a big handful of psyllium husk caps each day... the brocolli didnt quite cut it for me

That’s what I’m going to have to do to me thinks.

[MuscleScience]

Chest and Tris,

Warmup: 10 min stair stepper, SITs exercises, body weight walking lunges.

Bench:
Bar speed and form work 30-40 reps total
135x10
185x5
225x5
245x5
255x3
225x10

Incline press:
3WS 185x10

Incline skull crushers SM:
95x10
105x10
115x10
120x13 which was to failure

Decline DBpullovers:
45x10
55x10
55x10

CC pec flies:
3WS 30x10

Tricep Kick backs in lower row CC:
2ws 30x10
1ws 25x10

Cardio: 15min b-ball, 15min stair stepper, 15min recomb bike.


Comments:
Was a productive day, I’m still working on reworking my PL bench. I’m not putting up good or even descent numbers. However i can honesty say my shoulder and pec tendons are not sore or hurting anymore. I expect i retrain my body to correctly bench, my strenght will dramatically go up.

Day 6 of Keto i finally got enough fiber in me to start pooping good. My carb intake has steadily been 30 grams or less per day. Most of that is fiberous in nature. My appetite is half of what it was two weeks ago and my gut feels less irritable. I am drinking small amounts of diet pop to keep my sugar cravings down but honesty today i haven’t had any.

[RaginCajun]

Cardio day:

15min stair stepper
17min run

Day 5 of Keto and my appetite is waaaay down. Still very constipate I’ve ate enough fiber and laxative to feed then kill a small horse. I actually feel as though my energy is way up too. No midday crashes or feeling of needing to take a nap. My body is responding to it well other than the not pooping part. But that will work itself out as i get my diet more dialed in.

man, i may have to give this keto stuff a try. i have problems with my appetite, my fat ass is always hungry. i need to look more into this and foods to eat, and when.

how is the knee holding up?

answered my question in regards to carbs.

[MuscleScience]

man, i may have to give this keto stuff a try. i have problems with my appetite, my fat ass is always hungry. i need to look more into this and foods to eat, and when.

how is the knee holding up?

answered my question in regards to carbs.

Basically i get to eat steak, ranch dressing, wings (unbreaded of course) bacon and eggs...mmmm

Knee is doing really well, it’s just this damn left groin tendon. I narrowed it down to a knot in one of my adductor tendons. So I’m trying to figure out a way to work it out at this point.

[RaginCajun]

Basically i get to eat steak, ranch dressing, wings (unbreaded of course) bacon and eggs...mmmm

Knee is doing really well, it’s just this damn left groin tendon. I narrowed it down to a knot in one of my adductor tendons. So I’m trying to figure out a way to work it out at this point.

i love to eat that type of stuff. what level/macros are you keeping your protein at? or are you not counting that and only counting the amount of carbs? most stuff that i have read says around 5/30/65fat for macros.

i feel your pain with the knots and tendon shit. my whole body is riddled with tendon issues, or so it seems. i had a 2 hour massage a last week and she told me i had the most knots of anyone she had rubbed on, and also the most flexible for being so knotty. have no clue what is going on with my body.

sounds like you need an asian masseuse to get that adductor tendon really good! or, you can try to turn the foam roller sideways or tennis/lacrosse ball to try to rub it out

[MuscleScience]

i love to eat that type of stuff. what level/macros are you keeping your protein at? or are you not counting that and only counting the amount of carbs? most stuff that i have read says around 5/30/65fat for macros.

i feel your pain with the knots and tendon shit. my whole body is riddled with tendon issues, or so it seems. i had a 2 hour massage a last week and she told me i had the most knots of anyone she had rubbed on, and also the most flexible for being so knotty. have no clue what is going on with my body.

sounds like you need an asian masseuse to get that adductor tendon really good! or, you can try to turn the foam roller sideways or tennis/lacrosse ball to try to rub it out

All my meals are plugged into my fitnesspal app. So I’m staying around 160gr of protein and 30 or less grams of carbs. Which in total I’m at about 2000kccal a day. Just tested my Ketone levels and they are pretty high so I’m successful into ketosis. I’ll do a re feed on Sunday.

[RaginCajun]

All my meals are plugged into my fitnesspal app. So I’m staying around 160gr of protein and 30 or less grams of carbs. Which in total I’m at about 2000kccal a day. Just tested my Ketone levels and they are pretty high so I’m successful into ketosis. I’ll do a re feed on Sunday.

that is about where i need to be at, 2000 cals. i can prob do a little less protein since i don't have as much lean mass as you. i am going to drop it to around 140-150g of protein. i need to start tracking again, only way to do it.

so you are re-feeding, is that more of a CKD like that thread that TOP created loooooooooooooong time ago?

[MuscleScience]

that is about where i need to be at, 2000 cals. i can prob do a little less protein since i don't have as much lean mass as you. i am going to drop it to around 140-150g of protein. i need to start tracking again, only way to do it.

so you are re-feeding, is that more of a CKD like that thread that TOP created loooooooooooooong time ago?

Yeah, I’m going to do cyclic just so I can have spaghetti and waffles every know and then. It only took me 2 days to get into ketosis. Of course that was also about 4 total hours of weights and cardio to get me there. Just had to deplete what glycogen I had left.

[MuscleScience]

Back and Bi’s

Warmup: 15min b-ball, wall ball medicine ball throws

Deadlifts:
135x10
225x5
225x5

HS lat pull:
3WS 140x10

HS row:
3WS 140x10

Bench DB bent over rows:
3WS 35x10

Bench DB bent over flies:
3WS 30x10

DB shrugs:
3WS 70x10

Standing DB Con Curls:
2 WS 27.5x10
1 WS 30x10

DB Hammer Curls:
3 WS 30x10

Cardio:15min b-ball, 15min stair stepper

Comments: Day 7 on Keto, I’m even deeper into ketosis. My body felt pretty good going into the workout, but after my warmup I was sweating profusely. really ran out of energy fast today. Restricted my volume a lot, I’m going to push this Keto diet for 8-10 weeks to see how lean I can get down too and see where I’m at competition ready wise.

This new iPhone glitch where the letter I turns into this weird symbol I️ is annoying AF. Please fix it apple!

[RaginCajun]

haha, my bud is having the same problems with his iPhone

dammit MS, now my phone is!

[MuscleScience]

Cardio today:

45mins Steady State.

Comments:
My legs were very sore so I just did light cardio to get in in and help push some blood into the legs. Day 8 of Keto and feeling pretty good. Have dropped 11lbs since the start. My muscles look pretty flat but that’s ok, as my body adapts it will pull some of that water weight lost back into the muscle. My sleep has improved markedly and I’m for sure less bloated. My refeed is scheduled for this Sunday. I’m going to have spaghetti, waffles and a hamburger with a bun. Lol

[OdinsOtherSon]

What’s up MS? I’ve been mia lately w/ a nasty stomach bug. Man I’d almost rather have a broken bone than nauseous or puking. Lol. I’m finally upright and eating again but gonna stay out of the gym until next week. My whole chest cavity all the way through to my back is so sore, it hurts to clear my throat.

How are the legs/groin issue coming? How about the keto diet?

[MuscleScience]

What’s up MS? I’ve been mia lately w/ a nasty stomach bug. Man I’d almost rather have a broken bone than nauseous or puking. Lol. I’m finally upright and eating again but gonna stay out of the gym until next week. My whole chest cavity all the way through to my back is so sore, it hurts to clear my throat.

How are the legs/groin issue coming? How about the keto diet?

Yuck that sucks, glad your doing better.

Right quad is healed up descent enough anyway, going to hit it with some light squats. Groin I’ve figured out is on tendon that has some swelling in it. Literally a knot. For some reason I’m prone to that, usually it has been in my pec or patella tendons, never my groin. So i work around it and keep it stretch and as long as i warm up proper it cooperates.

Keto is going great, day 9 today. Dropped about 11 lbs thus far, energy is good and I’m sleeping like a damn champ. Overall i feel pretty good. Sunday is my carb up day, going to have spaghetti, waffles and a hamburger with a bun. Probably top it off with some ice cream. Lol

[OdinsOtherSon]

Yuck that sucks, glad your doing better.

Right quad is healed up descent enough anyway, going to hit it with some light squats. Groin I’ve figured out is on tendon that has some swelling in it. Literally a knot. For some reason I’m prone to that, usually it has been in my pec or patella tendons, never my groin. So i work around it and keep it stretch and as long as i warm up proper it cooperates.

Keto is going great, day 9 today. Dropped about 11 lbs thus far, energy is good and I’m sleeping like a damn champ. Overall i feel pretty good. Sunday is my carb up day, going to have spaghetti, waffles and a hamburger with a bun. Probably top it off with some ice cream. Lol

Sounds like you’re zeroing in on the injury issues. That’s great! Man there isn’t anything more aggravating than nagging injuries.

Wow! Sounds like the keto diet is working great for you! Question: did you have lack of energy/lethargy issues when you very first started?

[MuscleScience]

Sounds like you’re zeroing in on the injury issues. That’s great! Man there isn’t anything more aggravating than nagging injuries.

Wow! Sounds like the keto diet is working great for you! Question: did you have lack of energy/lethargy issues when you very first started?

Yeah a little bit, just had to make sure to keep my fats up high though.

[NACH3]

Whats up brotha? How yyou be... miss you man just wanted to stop in and say whats up i know we spoke a lil earlier but your w/o's are looking good hows the injuries coming along - my shoukder has been rough but surely working around it
Talk soon buddy

[MuscleScience]

Whats up brotha? How yyou be... miss you man just wanted to stop in and say whats up i know we spoke a lil earlier but your w/o's are looking good hows the injuries coming along - my shoukder has been rough but surely working around it
Talk soon buddy

All is coming along. I’m on Keto trying to shed some BF so I’m decreasing the volume some and upping my cardio. I want to see where my body is lean and judge whether or not to compete in the Arnold Classic in March. I may to physique or preferably classic physique. I don’t know if my legs can come up by then to do so. They have been a constant source of frustration but I’m powering through it.

Hope all is going well, message if you need to talk or anything.