My Progress, Routine & Diet.

Hi guys,

First post, wasn't sure where to put it
Been reading alot here for quite a while, thought i'd finally join and post and say A HUGE THANKS to everyone, this is a very informative helpful forum.

I started going to gym when I was 17, then due to shoulder injury and meeting a girl i stopped at 21. Finally i'v come to the realization that I do not want to be your average porker for the rest of my life so I have decided to get back to the gym.

Been going strong now for 11 weeks and I haven't felt this good in ages.

Here are my current stats:

Age : 25
Height : 178cm
Weight : 89
BF % : 22.2

Bench : 105kg
Squat : 135kg
Deadlift : 120kg

This is the basics of the Routine i follow:

Exercises, sets and reps change all the time so i won't mention that.

Monday : Chest, Biceps
Tuesday : Legs, Abs
Thursday : Shoulders, Triceps
Friday : Back, calves
Saturday : Abs

I find this split works extremely well for me.
I started doing cardio every morning at home from week 10, just 45 mins on the bike before work.
I goto gym in the evenings at about 6.

As far as dieting goes, i considered myself to be on a bulking diet up until last week, pretty much just eating as much as I can. As of this past monday (week 11) I started a keto diet in preparation for summer. So far its not pleasant at all. All I want to do is sleep. Also taking 80 mg var atm to help maintain muscle during diet and to help lean out a bit. Don;t think my liver is loving me too much.


Supplements :

Various Preworkouts, currently using Jack3d
SSN whey post workout
BCAA's during,
L-glutamine before bed
Multi vits
Flax seed oil.

I have been taking photos every 4 weeks, so ill post those ( don't laugh )
I appreciate any and all constructive critism.
Will post my exact diet soon when i figure it out myself

Day 1

Week 4

Week 8

Will post week 12 this weekend

U seem to be winning ...what is your idea of a Keto diet ?

The keto diet i'm following comes from recommendations made to others by DJ.

Breakfast : 6 eggs, only two yolks

Mid morning : Whey, peanuts

Lunch : chicken breast, peanut butter

Mid afternoon : Tuna , olive oil

Supper : Fish, steak, chicken, olive oil (depending on what i feel like)

Before bed: Whey, peanut butter.

I worked it out that I need 152 g protein and 240- 280 g fat per day, so i'v averaged it out to 25 g protein per meal and 40 - 50 grams fat.


Weighed myself this morning, i'm down to 86.6kg. Felt uber bleh last night, feeling alot better this morning.

Ok that is keto... I dont know about jack 3d as I think it has some form of sugar ???

Ja keep going u doing well

thanks . I'll check up on the jack

making good progress there

how long you going to keep at this? or what is goal?

UMADBRO wrote: The keto diet i'm following comes from recommendations made to others by DJ.

Breakfast : 6 eggs, only two yolks

Mid morning : Whey, peanuts

Lunch : chicken breast, peanut butter

Mid afternoon : Tuna , olive oil

Supper : Fish, steak, chicken, olive oil (depending on what i feel like)

Before bed: Whey, peanut butter.

I worked it out that I need 152 g protein and 240- 280 g fat per day, so i'v averaged it out to 25 g protein per meal and 40 - 50 grams fat.


Weighed myself this morning, i'm down to 86.6kg. Felt uber bleh last night, feeling alot better this morning.

What is the total amount of carbohydrates you have per day?

@ Crawler - Going to push through till under 10% , so as long as it takes, 8 weeks maybe if I push it, not quite sure.

@ greg - trying to keep it at +- 30, just gotta watch the amount of peanut butter or cut down on peanuts because 50g peanuts is 17g carbs and 45 g peanut butter is 9g carbs. The whey is 2g carbs. 2egg and 4 whites is 2.4g carbs. Ill try see if i can find more fats without carbs

Ok as long as you keep it under 30 grams a day you will be fine also once a week on the day before you do leggs or back you should eat 200-250g carbs to replenish glycogen levels

What would happen if i didn't do the carb load?

I wouldnt mess with the diet until u stagnate with the weight loss then u can do what Greg sugests ...it is a carb up to shock / mess with your body and alternate the diet for on going fatloss...U can try adding fibrious green vedge / salid as carbs during the week and some starchy carbs once a week ...to fool the body a bit

I'v done some reading and would seem that jack3d is keto friendly.

Here are the ingredients

Jack3d Nutrition Label
Serving Size1Scoop(5.55grams)
Servings Per Container:45
Amount Per Serving % Daily Value*
Proprietary Blend 4145mg *
(Arginine Alpha-Ketoglutarate, Creatine Monohydrate, Beta Alanine (CarnoSyn®), Caffeine, 1,3-Dimethylamylamine HCL, Schisandra Chinensis (Berry) Extract (Standardized For Schizandrol A))
* Daily Value not established
Other Ingredients:
Citric Acid, Natural Flavors, Silicon Dioxide, Acesulfame Potassium, Sucralose, Vegetable Stearate, Beta Carotene (For Color).
This Product Is Produced In A Facility That Processes Milk And Soy Ingredients Do Not Use If You Are, Or May Become Pregnant.


Sucralose

Sucralose is an artificial sweetener. The majority of ingested sucralose is not broken down by the body, so is noncaloric.

The caffeine isn't great but can apparently be countered by drinking excess water.

I know that evox 3DT has no sugar or carbs in it.

FML, got home from work, felt nauseous as hell, went to gym almost got sick. At home now, too scared to eat supper because i feel like i'm going to throw it up. Keto flu be DAMNED! Don't mind feeling bad on weekends, but at work is a problem. I hope its better tomorrow. Is there anything i can do or take? ( was so tempted to attack that coke in the fridge xD)

vitamin c bombs
checking your jack 3d thread ...just my opion ..citric acid...sucrolose ???suspicious of the claim.
but I could be wrong .

Howzit bud,

Kudos for all the hard work You're well on your way to getting to that 10% ripped state.

Good workout split, id suggest doing your morning at home nike ride fasted, and then chow straight after. It has worked wonders for many on the forum. You may also consider adding post evening cardio of 20min, light to brisk walking on the treadmill 6km/h @ 12% incline. This will only aid you in dropping the bf.

Why did you diecide specifically on a keto diet ? have you had success with it in the past ? It works for some and not for others. I prefer (this even when on cutting cycle) to stick to carb cycling, it can be a little more tricky but your sence of well being in my opinion if far better than that of keto.

Also id drop the preworkouts completely, its a waste and your money is better spent on increasing your bcaa's and including l-arginine+ bcaa preworkout which Ive found for myself at least to be incredibly synergistic.
There has been much debate on the forum regarding its place in bodybuilding and even that of competitive sport, jackrabbit has posted extensively on the health concerns regarding particular preworkout products one cannot help but concur with hes findings.

Best of luck,
Aspoester.

@ Aposter

I cycle in the morning before eating, all i pop are multi vits and first 20 mg var. I'll try do some more cardio after workouts at the gym.

I decided on a keto diet because i'v heard about the success everyone has had, and also i am the kind of guy that likes to take things to the extreme. I was on a super low calorie diet before this , but things were just moving too slow.

I dunno why i just completely skipped the citric acid, but it would seem its extremely bad for ketosis. Dropping the preworkout.

Alright now the problem is i didnt eat supper last night, had my protein shake straight after wokeout then pretty much caem home and slept. I slept poorly waking up all the time, sweating and i even got sick once. Woke up this morning and weighed myself and i weigh 79!!!! wtf how am i still alive. How can i drop that much weight, is it all water and muscle. I weighed 86 yesterday. I do feel extremely week, about to try munch a fat steak. all iv managed to eat so far today is 2 eggs and whey. Iv drunk about 2 litres of water so far though.

Thats what i meant with regards to the diet, as you can see your bodies reaction is not exactly idealistic. Perhaps you ate something off, or just had a bad day. But don't for any means stick it out when you're clearly suffering.

A caloric deficit diet and carb cycling are completely different from each other. Where the one focuses on pure deficit resulting in weightless (including alot of muscle loss) carb cycling can be targeted around a deficit but the timing of carb ingestion becomes the focus resulting in your body repartitioning and using stored fats for fuel.

I don't doubt you are not in state of ketosis, but high concentration of ketones in the body can make one ill. You'd probably agree feeling so ill is quite hampering. When and what does your carb up meal consist of? Also you cannot skip meals bro, even feeling as sick as you were you need to refeed with fats and protein consistently otherwise you will shift into a incredibly catabolic state.

The weightless can be attributed to excessive loss of water (throwing up), sweating and not eating.