Furk's Keto Log

Hey guys, quick update and query for your opinions.

Ok I love lifting, it literally keeps me sane. But last week I only managed 2 lifting sessions due to pressure elsewhere (studying part time 2 courses simultaneously, running a small business on the side, promoting a second business casually also).

So at the moment I do the following:
Day 1: Push + cardio after
Day 2: Pull + cardio after
Day 3: Legs + cardio after
Day 4: Off/ Cardio

First off, my sessions are pretty large volume compared to what I've seen. Last week on leg day when I finnished legs felt like jelly, shaking etc. So I reckoned if I try to jog I'll just fall of the treadmill, so I did some indoor rowing instead (felt like puking afterwards so it must've been effective). How do you guys manage cardio on leg days? Whats yourr opinion on that machine that looks like your doing slalom skiing? (don't know name sorry)

Also, I'm pretty keen to do Cto5K so I can take part in road racers and park runs. In line with that and the whole cutting phase, should I alter my workout split so I spend less time lifting and more time running afterwards? Like, do a 4/5 day split, but spend more time on cardio than before?

Won't bother to weigh myself until I get full swing with no interuptions. During the December holidays I'll be able to give all, so maybe morning weights + cardio, evening swimming cardio?

Cheers guys.

Hi Furk.

I read in Men's Health that in a University Study they found that real outdoor road running is 36% more difficult and more effective than the same time and distance on a treadmill. You know my situation with not being able to afford good gym membership. But that aside by setting up a make shift home gym and doing my cardio as 5/6/7.5km runs of wich 3k is n moerse uphill I have got better results than when I used to go and do my cardio in a gym. That said if I could get one machine to do post workout cardio on or just a machine for cardio I eould take a rowing machine any day.

Best of luck man I know you can do this. You helped me a hell of a lot so far. So I know you can achieve your goal.

Sterkte Bees.
Subscribed.

Furk wrote: First off, my sessions are pretty large volume compared to what I've seen. Last week on leg day when I finnished legs felt like jelly, shaking etc. So I reckoned if I try to jog I'll just fall of the treadmill, so I did some indoor rowing instead (felt like puking afterwards so it must've been effective). How do you guys manage cardio on leg days? Whats yourr opinion on that machine that looks like your doing slalom skiing? (don't know name sorry)

Leg days for me is split into two sessions and are just hell personified. I am so taxed from the workout that sometimes there is just no gas left in the tank and I have to stop, so there is no way in hell there is room for a cardio session.

I.m.o the slalom machine is the best form of cardio besides swimming. The machine supports your knees and heels so you don't get shin splints, yet you still support your own body weight and you have full control over the difficulty at all times. For me personally I enjoy it much more than the stepper or the barbaric treadmill.

Orbitrek

Rooi Bul 86 wrote: Orbitrek

Yes that sounds very manly compared to slalom machine.

Better than Health Walker

Rooi Bul 86 wrote: I read in Men's Health that in a University Study they found that real outdoor road running is 36% more difficult and more effective than the same time and distance on a treadmill.

Somehow I find that easy to believe. I've always liked running outdoors more, I feel involved, more human. Hope that doesn't sound too hippie.

Rooi Bul 86 wrote: That said if I could get one machine to do post workout cardio on or just a machine for cardio I would take a rowing machine any day..

Okay cool. I guess I could just try varying my cardio. Sticking to rowing on leg day then and staying loyal to running around on upper-body days.

Awe Pyro,

Do you have 2 separate days for legs alone? Or do you do something like hamstrings in back day, and quads on chest day etc? But yeah mate, when I'm done my shirt is soaking front and back and my eyes are tearing to keep the salty sweat from my eyes (yes I do use a towel you cheek!)

Reckon I'll perhaps do the following, seems like a sound plan to me:

Day 1: Weight workout A + running cardio
Day 2: Weight workout B + running cardio
Day 3: Swimming
Day 4: Leg workout + rowing cardio
Day 5: Weight workout D + rowing cardio
Day 6: Swimming
Repeat etc

That way I don't demolish my legs too bad. Also starting taking a Cholesterol control supplement, just because I am aware that exogenous testosterone has side effects. Also going to start looking at ways I can control blood pressure in the future, since high blood pressure runs in my family.

I'll take a photo today and show you guys my progress when I'm done. My entire journey from non-lifter, to Evox promoter, to no-testosterone skeleton, to fat student, to fit TRT patient.

One day for legs. Afternoon session: Hamstrings and Lagging body part. Night session: Quads. I used to do Hammies on back day but then I learnt a new way of approaching legs: the idea is to annihilate your hamstrings before doing quads as that means you have full tension on your quads when you squat or lunge instead of shifting to the hamstrings. My squats dropped by 40kg but my quads feel 2x destroyed compared to before.

Hey gents,

Got some pressure off from the rest of my life for the meantime, so I can give proper focus killing this cut.

So yesterday started FFF, tried it years ago but I used it as a crutch during a holiday away, so that I could stray from diet and stay lean. So I'll give it a proper try. So far, sweating profusely and normal lifting bring my heart-rate upwards sharply.

Day 1: Chest & Shoulders + running cardio
Day 2: Leg workout + rowing cardio
Day 3: Swimming
Day 4: Back + running cardio
Day 5: Arms + running cardio
Day 6: Swimming
Repeat etc

Maybe I can squeeze in a late-night second cardio session on weight training days.

In terms of diet, cut out my favourite artificial sweetener, so coffee isn't as good as it used to be. And I love coffee...

Anyway, I'll weigh myself on VA body measurement machine post-workout every week so you guys can shout vulgar phrases at me for loosing too slowly.

Cheers!

Good Luck Furk.

You know your stuff so I have no doubt you will rock it.
What weight are you starting out at and to what are you aiming and what Body Fat %

Rooi Bul 86 wrote: Good Luck Furk.

You know your stuff so I have no doubt you will rock it.
What weight are you starting out at and to what are you aiming and what Body Fat %

Starting weight 88kg I guess? Like I said I'll do weekly check-ins, I'll plot them as well 'cause everybody loves a graph. Body fat wise?
Short term:I want to get down to where I was in May/June. I could never acuratley measure body fat to loose skin on the belly and odd body-fat disposition.

Long term: The picture below was taken some years ago when I was ripped to shits, diced to the socks out of the box, office trash shredded. I want to get to those percentages, even for a short while, so I can promote my current business idea better.

Correction, starting weight 90kg. F**k-sakes.

Wow dude. You were ripped. Inspired!

Thanks for the compliments BMS.

I'll friggen get there again, it's just a matter of staying loyal to commitments.

Update: I'm probably not going to enter full-keto, I'm paranoid of the weight rebound when you re-introduce carbs after keto. I'll be delving pretty close though, I reckon it'll almost resemble TKD, but not intentionally.

Also new research indicating a great benefit from cycling calories from methods such as PSMF and IF. I've always suspected greater effectiveness through these methods and now the science backs it up. University of Tampa for the win, using trained athletes to determine effectiveness of tools and methods on a daily!

Hi Furk

As you know I have been stuggling for a while now to get under 100kg When I started IF I already saw improvements not immediate weight los but in the way I felt more alert and productive during the day more focused then in muscle tone and my appearance the last one is based on comments and compliments from others. Then I started Calorie Zig Zag wich is the same as Calorie Cycling and my weight loss from 105kg to 100kg this morning was verry effective and not overly rapid but faster than before when I went down to 98kg.

I am going to keep doing both IF and Calorie Cycling.
I am rooting for you!
Thank you for your help and advice.

Hey fellas, concerned about the FFF. At first I thought it just made me nauseas and ill, but now it feels like it is draining motivation and drive. I feel hyphy as f**k on albuterol, I wanted to save that road for later though (as I have some Yohimbine I can throw in). I've also got Lava from a while back, but man that makes me feel ill, water bloat within 30min and break-out in a red rash all over. Only good thing I fell is that it suppresses appetite. There is a point where the side effects inhibit workout performance, and at the end of the day will impact fat-loss and muscle retention negatively. Just don't want to get into that zone.

On the plus side my cardio-capacity is slowly increasing.

Enjoy the weekend and stay away from the student riots!

OK, got my health supplementation sorted. It hit me that my cardiovascular isn't as strong as it should be, and that in light of the weight gain my blood triglycerides and cholesterol would definitely shot up. So I composed a small supplement regime to try and help me. Quite comprehensive IMHO.

Soap-box moment over.

Also, since I'm only doing TRT doses, when this is over, can I claim "full natty transformation"?

Hi Furk

On a Mod: Carbs
Mod: protein
Low fat

Is a 2 hourly meal timing good or bad? Or what's the norm on meal timing? To prevent Bf gain?

bms wrote: Hi Furk

On a Mod: Carbs
Mod: protein
Low fat

Is a 2 hourly meal timing good or bad? Or what's the norm on meal timing? To prevent Bf gain?

In my reckoning that is extremely frequent. For protein uptake reasons (so muscle building) my understanding is 3-4 hours is optimal. Unless you are completely fasted, that changes the rules a bit in line of hormones.

Thanks. Please check out my thread, bms diet and cutting log. I don't wanna high jack yours. I posted a plan there I'm not sure if it's A ok. Please man thank you

Bms, just mention my name in your thread mate. I'll catch up eventually

Alright boys let's do this. Exams are over and apart from a couple of travelling days I should be free to cut like a maniac now.

Modus Operandi:
Day 1: AM - Pull PM - Swim
Day 2: AM - Push PM - Swim
Day 3: AM - Lower body PM - Swim

Ammunition: Going to go with my old method, upon waking; green tea extract + caffeine, with copious amounts of iced Rooibos tea throughout the day.

Diet: IF, high protein bro clean eating, fats in the evenings. I'll throw in some PSMF on days I can control my appetite well.

Late December I'll probably add in early morning jogging with Yoh.