Cyclo's back...

Howdy Folks,

I'm back after a long abscence although I did peek in every now and then.

Basically, 2015 and 2016 have been years I'd rather forget. Our son was diagnosed with Aspergers and we were trying to get him settled and into a mainstream school.

Last year despite good progress, it was made apparent that he would struggle in a mainstream school but we could persist. The missus and I made the decision that it would be unfair to put the little guy through hell and made a decision for special schooling.

Because of where we live it meant there were no facilities so we made the decision to move back from whence we came as we have family support there and a brilliant school.

I flew the kids down and got them settled in school and the missus joined us a few days later. Kids are settled, missus got her old job back. Our son is as happy as can be which makes us feel like we've won the lottery.

The only snag is that I have to try and sell our house so I'm away from the family until that gets done. It sucks, and I had to choke back tears when the family said goodbye to me at the airport today. But que sera sera.

I have new found respect for guys who work offshore and are away from their families.

The upside, if you can look at it that way, is that I have time to train and eat correctly.

Thus, it brings us to the now. My fitness has gone to hell. I haven't gone to gym in over a year.

I've picked up 12kg, probably closer to 15kg after Christmas :blush: .

But now it changes.

I'm going straight into a keto diet. Initially I'm not going to be too fussed about exact calories but I will be in deficit. I still have all the old data I kept from previous cycles so will keep it similar.

In training I will do weights and spinning. Basically to maintain muscle and strip fat. I'm not even thinking gear, and to be honest, I'm pretty sure I won't even go as far as that.

So that's where I'm at at the moment. Looking forward to catching up with some old mates, and making some new.

I'm not going to post daily progress reports, but if I hit a plateau or a snag I'll post a question for input.

Semper fidelis!

Welcome back my Dude! Sucks to hear that bro but I think you made a tough but good choice.

It'll all be fine bud, best of luck.
My house caught fire two in the morning end of October, turned my world upside down for some time. Fear, insurance battles, fear (gas bottles and sleeping while fire was blazing). Life we have to live and embrace, be strong. Swooping my 9 year old out of bed at that time, he was so scared and burst into tears. You don't forget that shit, you just man up, carry on! Good to have you back.

I have more respect for the family man that looks after his family and still finds will to prioritize his body, than for the single guy without obligations that gets into contest conditioning. You know we'll be happy to help you mate.

As for the spinning, I think it was Dr.Rudy Mayer or Dr. Jake Wilson that did research to find out what was the best cardio to do in excess of weight-training for fat-loss and the conclusion was stationary bike HIIT (windgates). So instinctively you're on the right track! As for Keto, you pretty much already have Pyro and my approval!


PS: I'm one of those offshore guys But you have a family, so I cannot even compare.

ADD:
Concurrent Training Study

Found a study, for those of you interested.

Welcome back, your a champ dude

Furk wrote:

Cyclo wrote: Would you say a Fat:Protein:Carb ratio of 65:30:5 (applying this to your daily macros) is sufficient for good ketosis or should you drop Protein and increase Fat to eg 70:25:5

If you give your most recent stats I can work out the macros for you?

Cyclo wrote:

Furk wrote: Provided Dadbob is aiming for the 2200 he showed in the screen-grab:
Total Cal: 2200
Protein: 111g / 443.592 cal
Carbs: 30g / 120 cals
Fat: 182g /1,636.41 cals

Geez, thats a Fat:Prot:Carb of 75:20:5.

I'm nowhere near that. Currently I weigh 102kg. Using Harris-Benedict (Moderate 3-5xweek exercise)I calculate my daily kCal requirements with a 500kCal deficit to 2600.

By my reckoning my split should be:
Protein: 185g/777kCal
Carbs: 30g/130kCsl
Fats: 183g/1685kCal

Your way comes out to:
Protein: 124g/518kCal
Carbs: 30g/130kCal
Fats: 211g/1944kCal

Am I correct or am I getting something wrong?

Don't want to hijack DadBods thread, so moving back to mine.

Using your daily allowed intake of 2600:

Protein need/ day 112 grams 447.984 cals
Carbs / day 30 grams 120 cals
Fats/ day 226 grams 2,032 cals


My concern is your activity modifier. I only count activities/sports above regular gym training to effect the activity modifier, I worked out for your weight:
Calories per day 2,120.45 cals
Protein need/ day 112 grams 447.984 cals
Carbs / day 30 grams 120 cals
Fats/ day 172 grams 1,552.46 cals

Okay but to be honest, I've found in the past I need to be very conservative with my calories. Don't take it the wrong way Cyclo, it's possible you can get progress with more.

Now how the hell do I get my fat quantities up???

Everything with fat has some element of protein! or worse, carbs!

Eggs, bacon, avocado, liver, macadamia nuts, fresh cream.

Furk wrote: Eggs, bacon, avocado, liver, macadamia nuts, fresh cream.

Bacon and eggs already. (The reason I love Keto) but liver as well... it just keeps getting better and better.

Thanks Furk.

Lambs the best choice, beef has higher carbs, and I don't like buying chicken livers because of safety reasons.

Yeah. Lamb liver is the only one.

Just clicked that marrow bones are also very high in fat... grilled with rosemary and pepper

Liver? I just threw up in my mouth. :sick: :sick: :sick:

Cyclo wrote: Now how the hell do I get my fat quantities up???

Everything with fat has some element of protein! or worse, carbs!

Oil is pure fat. Olive oil, coconut oil, heck sunflower oil, even castrol oil works great! Egg yellows are great too. Don't forget mayonnaise.

Pyroclasm wrote: Don't forget mayonnaise.

I eat mayo with a hint of tuna...

But yeah, uppde the fat but sitting around 70% of cals fat, 25% protein.

Weight has dropped 5kg, although I know the bulk of it to be water, I am fitting into pants that I couldn't a month ago.

Going to start incorporating IF. Looking at 18h30 to 06h30 for a start. Would that be OK? I want to train in the afternoon so that I eat my last meal between 18h00 and 18h30. The mornings are just too rushed as my gymn only opens at 05h00.

Split looks fine. Diet is working. You can do IF if you want but it's not going to help like in the traditional diet. What it will help with is calorie control.

Damn. When I entered my weights for calories anatomy 101 rushed back. Liver is high in carbs (obviously because it's the main store for glycogen) but was very surprised to see the high protein content.
Maybe need to get some fois grois... will just have to sell a kidney to be able to afford it though...

Just a peak in.

Beginning January my weight was somewhere around 107kg.

Today I weighed in at 98kg. So at least I'm heading in the right direction.

Training wise I'm focussing on getting my fitness up. Doing cardio mostly and not even looking at weights. Love the ergometer, rowing 20 minutes at a pace of 2:15 per 500m (not fast I know) but as I said, need to get the fitness up. Then using other cardio methods for a total of 1 hour.

Working on CO₂ tables to increase my body's tolerance to CO₂.
Cycling in moderate pace (no resistance) breathhold for 80 seconds, normal breathing 60, hold 80, breathe 55, until the breathing part is 20 seconds, then do that for 3 rounds. so 13 rounds in all. was looking at increasing by 5 seconds per week, but on consultation with freedivers they reckon a better way is to go for shorter holds but only 1 to two breaths inbetween holds. CO₂ builds up quicker (obviously) and isn't eliminated as quickly.

Next week though I'm going to alter it slightly, going to cycle with slight resistance for 30 minutes. 20 second hold, 2 breaths, 20 second hold, 2 breaths.

When I do start weights it will be explosive type stamina. I want to optimise my fast twitch muscles. But that's at least two months away.

Plus for you
Any dude who knows his shit will get back into it quick.
You know your shit, carry on bro, world needs more fighters and less pussy-cries. Yes I made that up but it's all good.
Muscle memory will also jump in here. :kiss: