--->>405<<--- accountability/progress log

[--->>405<<---]

140s is really pushing it!

yeh the tuffest thing is getting them into position!

Show off isn't he?!

405 remind me to get stronger before you come visit

will do buddy

Almost to big boy weights! Jk good job 405

LOL.. good to see u there man. ill be doing the 150's maybe next week. that is the heaviest they have at that gym..

[--->>405<<---]

well along with GB I am running keto starting today.

should be about 275g pro, 110g fat, trace carbs..

we will see! about 12%ish bf and 200lbs

[RaginCajun]

curious to see how this goes for you

i know you are very disciplined when it comes to your diet so looking forward to this!

[--->>405<<---]

curious to see how this goes for you

i know you are very disciplined when it comes to your diet so looking forward to this!

Thx cajun me too man

Did legs today. Had kind of a crappy workout. Back was bothering me a touch so i just squatted 315 x 15 for 4 sets . Did a little leg extension and curls and was out of there.

Also only got like 5hrs sleep last night. Excuses excuses!

[--->>405<<---]

well keto day 2. breakfast today: egg salad, thanks to my man GBrice for the idea! some of yall might think eww gross, egg salad for breakfast, but i crossed the lunch for breakfast meal barrier long ago.

looking pretty lean in the mirror today as well! always a good thing

[tarmyg]

Nice to see you doing Keto, let me know how you feel about your energy levels in a week or so!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[--->>405<<---]

Nice to see you doing Keto, let me know how you feel about your energy levels in a week or so!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

yeh will do, but it will be A CKD with a refeed every 7 days. (more than likely)

[tarmyg]

yeh will do, but it will be A CKD with a refeed every 7 days. (more than likely)

Not sure about the entire plan but I would not refeed for the first 14-21 days unless you have done Keto before, just my opinion.


Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[--->>405<<---]

Not sure about the entire plan but I would not refeed for the first 14-21 days unless you have done Keto before, just my opinion.


Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

first time running keto. curious to ur logic? in order to get into deep ketosis? i also train 4 days per week and do cardio 5-6 and i prefer HIIT (which i know is typically not run while in keto and partially contributing to the notion of refeed every 7 days.)

[--->>405<<---]

KETO DIET PROTOCOL

just so ill have it here for future reference im gonna put my current diet protocol and workout regimen:

train 3 day split mon, tues, wed, upper body only circuit friday (energy levels and body permitting)

mon: legs

tues: chest/shoulders/ABS/PWO HIIT

wed: back/bis/PWO HIIT

thu: cardio only (HIIT)/ABS

fri: upper circuit style/ PWO HIIT

sat: cardio only (HIIT)/ABS

sun: off

CARDIO: id like to note here the HIIT every day is my intent, i havent actually achieved it yet while running CKD so it may get modified. on days where my schedule permits ill do HIIT PWO, on days where it does not ill do it when i can.

PWO HIIT = 11 sets 30/60

CARDIO ONLY HIIT = 17 sets 30/60

DIET:
days 1-6
275-300g pro
>30 carbs (trace only)
110-150g fat

REFEED:
250g pro
300-500g carbs (will play around with this number)
50-60 fat (whatever is in my sources, no supplemental)

Current stats: 202lbs 12% (ish) BF

[RaginCajun]

i was awaiting your plan! i know how you are so i was expecting just this!

can't wait to see where you take this!

[--->>405<<---]

i was awaiting your plan! i know how you are so i was expecting just this!

can't wait to see where you take this!

LOL.. how i am huh??

should be interesting buddy! today is day 3 and no carb cravings at all. didnt have any yesterday or the day before either.

[kelkel]

LOL.. how i am huh??

should be interesting buddy! today is day 3 and no carb cravings at all. didnt have any yesterday or the day before either.

I'd die.

[tarmyg]

first time running keto. curious to ur logic? in order to get into deep ketosis? i also train 4 days per week and do cardio 5-6 and i prefer HIIT (which i know is typically not run while in keto and partially contributing to the notion of refeed every 7 days.)

Purely anecdotal evidence shows between 2-14 days to enter Ketosis so I was trying to be on the safe side :-)

~T

[--->>405<<---]

Purely anecdotal evidence shows between 2-14 days to enter Ketosis so I was trying to be on the safe side :-)

~T

Gotcha. I appreciate it man i will gibe it some thought. Ill be refeeding 300-500g carvs every week though so i dint know if ill grt into ietosis that well anyways. I will def be eating <30g carbs though so that should help me lean out which is te most important thjngto me!

[Zodiac82]

Gotcha. I appreciate it man i will gibe it some thought. Ill be refeeding 300-500g carvs every week though so i dint know if ill grt into ietosis that well anyways. I will def be eating <30g carbs though so that should help me lean out which is te most important thjngto me!

jeewiz...405 what were u gettin some while typing this?? lol...(its like playin Scrabble with ur words)

just curious hoes ur energy throughout the day...primarily when ur workin out.. do u feel u have more..less.or just enough to push through ut

[--->>405<<---]

[QUOTE=cancer82;6730216]

jeewiz...405 what were u gettin some while typing this?? lol...(its like playin Scrabble with ur words)

haha sorry buddy. since downloading ios 7 my phone sucks and is very slow when i type. a lot of times i have finished typing the entire sentence before the first letter shows up on the scerrn. ill actually type the whole thing and then watch the letters make it look like its typing itself! obviously when there are mistakes i try to catch them but sometimes they get by.

just curious hoes ur energy throughout the day...primarily when ur workin out.. do u feel u have more..less.or just enough to push through ut

^^looks like u make some mistakes of ur own!

actually right now i feel pretty good. i will explain why (in part) i think that is in my next post. i would liek to note ive always done well with little carbs.

[--->>405<<---]

well i have not been extremely diligent with my portioning and decided today to just run what i have been eating for the most part to see where im falling in line with my intended macros. i came in well over! not counting the dark chocolate and prok skins here are my daily totals:

2983cals
265g pro
194g fat
64g carbs (42g fiber = 22g net)

got another 250 cals from the pork skins and about 200cals or so from the chocolate (22g fat)

this is putting me around 3500cals and 230g fat! BUT i think im still dropping body fat. im gonna keep running like this and see what happens cuz TBH im liking the heck out of it!

i tell u , those fat calories add up quick!

[tarmyg]

What out for the PISS syndrome also:

Post-Induction Stall Syndrome (PISS): Water and glycogen find a new balance and this causes a stall or even weight gain, which lasts for a week or two. Relax, PISS is both normal and temporary.

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[--->>405<<---]

^^noted.

like i said im gonna run with this diet eating probably more fat than originally intended to see if i can get away with it just because of the lack of carbs. im not gonna go crazy but the absence of carbs makes me feel like im losing body fat even though my calories are high.

obviously this goes against logic to a certain extent, but maybe this could help me re-comp. who knows, i think its worth a shot. this whole time i have been struggling to bring calories down to where they probably should be to get fast results, but i just dont want to be hungry and that desire is beating the desire to rapidly drop body fat.

[Back In Black]

For what it's worth I think your protein was too high and your fat too low in your original plan.

[tarmyg]

---> SNIPP but i just dont want to be hungry and that desire is beating the desire to rapidly drop body fat.

This is EXACTLY where I am at! Not enjoying you being hungry but feeling good at not being alone in this dilemma.

~T

[--->>405<<---]

For what it's worth I think your protein was too high and your fat too low in your original plan.

yes sir buddy i gathered that from ur posting in the other thread. it is the palumbo keto diet. it is a different method. whether or not ketosis is achievable for all with the macro split i dont know but figd itd be worth a shot. i think i can derive some good simply from the lack of carbs.

standard keto 30/70 split i think will just not be enuff volume of food for me. i really dont "feel like" being hungry if i can avoid it. if this doesnt work then i may consider being hungry and running the proper 30/70 split..

[--->>405<<---]

This is EXACTLY where I am at! Not enjoying you being hungry but feeling good at not being alone in this dilemma.

~T

if i can get away with not being hungry and still drop bf% im good with it even if it takes longer!

[Back In Black]

yes sir buddy i gathered that from ur posting in the other thread. it is the palumbo keto diet. it is a different method. whether or not ketosis is achievable for all with the macro split i dont know but figd itd be worth a shot. i think i can derive some good simply from the lack of carbs.

standard keto 30/70 split i think will just not be enuff volume of food for me. i really dont "feel like" being hungry if i can avoid it. if this doesnt work then i may consider being hungry and running the proper 30/70 split..

I know his is a little different. Fat satiates me more than protein does. The downside of 30% is, of course! minimal protein because of your low cals.

I just ate this buddy, after a chicken breast and Brussel sprouts, I think I'm still hungry too!

[--->>405<<---]

I know his is a little different. Fat satiates me more than protein does. The downside of 30% is, of course! minimal protein because of your low cals.

I just ate this buddy, after a chicken breast and Brussel sprouts, I think I'm still hungry too!

http://www.youtube.com/watch?v=n7zfnbdyAW8

[--->>405<<---]

well according to the keto urine strip im somewhere in the 15 range in terms of ketone bodies

this is day 5. not bad considering how much food ive been eating.

[--->>405<<---]

well day 6 no carbs and im pretty much ok with it. yesterday i got thru my circuit style upper body training followed by 12 sets 30/60 intervals with not too much problem once i got going.

for the most part i really dont feel any different than i did before starting this diet. tonight we have a "unbirthday" for our daughter where we will celebrate her birthday (which is in february) and announce to her that for her actual 16th birthday we will be taking her on a cruise.

i tell u, as far as kids go shes got it made. she goes to school at home, has cool parents, gets to ride horses a couple days per week and go on great vacations. i hope it isnt too much of a shock for her when she gets out into the "real world" LOL..

so tonite i have unborthday cake and tommorrow is refeed day. TBH i really dont care about eating either! im over carbs for the time being..

i think i may try to reel my calories in a bit this coming week.

[Back In Black]

I'm gonna home school my daughter too. She won't be allowed out the house on her own until she is 30.

Do you have any irritability or concentration issues? A lot of people report it though I coped pretty well all around on keto.

[--->>405<<---]

I'm gonna home school my daughter too. She won't be allowed out the house on her own until she is 30.

Do you have any irritability or concentration issues? A lot of people report it though I coped pretty well all around on keto.

no i dont think so no. like i said before starting this, i do very well with low carbs so being in keto i suppose makes it even easier. my biggest obstacle at this point is gonna be bringing cals down to 2000-2200. this week ive been eating 3000cals every day.

i think i even in spite of this have leaned out ever so slightly. i dont want to waste this diet though eating at maintenance (or slightly above) ive just had a tuff time motivating myself to tolerate hunger!

on a positive note i ordered my motorcycle gear which should be in next week and 2 weeks from monday (or so) i should be able to acquire my first harley davidson!

[mockery]

well i have not been extremely diligent with my portioning and decided today to just run what i have been eating for the most part to see where im falling in line with my intended macros. i came in well over! not counting the dark chocolate and prok skins here are my daily totals:

2983cals
265g pro
194g fat
64g carbs (42g fiber = 22g net)

got another 250 cals from the pork skins and about 200cals or so from the chocolate (22g fat)

this is putting me around 3500cals and 230g fat! BUT i think im still dropping body fat. im gonna keep running like this and see what happens cuz TBH im liking the heck out of it!

i tell u , those fat calories add up quick!

Glad to see you might be coming over to the side of being pro fats, fats are a beautiful thing!

[--->>405<<---]

Glad to see you might be coming over to the side of being pro fats, fats are a beautiful thing!

yes i do enjoy eating them. they also make no/low carb much easier!

[--->>405<<---]

REFEED DIET:

meal1:
2 whole eggs, cup egg whites, 2 servings honey bunches of oats, 1 serving frosted mini wheats, raisins (40g), almond milk, 1 cup oats, 40g raisins, 3 pieces cinnamon raisin ezekiel bread with grape jelly (full sugar here )

meal2:
pound beef, cup oats, 40g raisins

meal3:
pound tilapia, cup oats, 40g raisins

meal4:
250g blueberries, 250g cottage cheese

3357cals
301g pro
416g carbs
53g fat

[--->>405<<---]

ive also decided to dedicate myself to my cALORIC goals for the week. the way i intend to do this is by having 3 designated meals at 3 designated times. this will eliminate the spoonful (or 3) of almond butter here, and 2 or 3 pieces of chocolate there stuff thats been going on.

0800 meal 1

1400 meal 2

2000 meal 3

thats it!

we will see

[--->>405<<---]

well first week of keto was not too bad. this week is the time to really implement the macros and make sure i stay on track with them. last week i went well over on intended cals and macros, but it was a bit of an adjustment to see how i did with high fat and no carbs.

this week will be different. will report back.

[--->>405<<---]

feeling a little fat and jiggly today. may be holding some water from the refeed. might go a bit lower on carbs next time. while i enjoy eating carbs,i really dont like the way they make me feel (fat and holding water). i feel a lot better depleted (leaner).

will be interested to see how this 10 days straight of no carbs does.

got a pulled muscle in my back. its down on the hip, right where u would give urself a glute shot. hurts when i do squats, mainly when i lock out at the top of the rep. when im squatted down im fine. it also is a nagging pain the rest of the day as well. i may discontinue squats for a couple weeks to let it heal, as that is the exercise that seems to perpetuate the injury. it isnt debilitating or anything.

[bikeral]

Here is a pic of the fatboy from this morning.

[--->>405<<---]

^^sweet bro! looks like u have the Vance and Hines Big Radius exhaust? (we may have discussed this already, i have a terrible memory)

its looking clean too AL!

[Back In Black]

Injuries and being jiggly aren't good. Thankfully I am only suffering from a little bit of jiggliness at the moment (too many holiday buffet meals).

Watch the back kidda, it's important

[--->>405<<---]

Injuries and being jiggly aren't good. Thankfully I am only suffering from a little bit of jiggliness at the moment (too many holiday buffet meals).

Watch the back kidda, it's important

hey buddy. guess ur still on holiday? hope u are hiving fun!