Loving the TKD and my new pre-workout plan. Lost 6 of the 10 lbs I gained on the cruise without trying and while upping my calories and protein.
In addition to the protein and carbs pre-workout I eat steak or chicken with sweet potato and veg after and then 5-6 oz of whatever meat I have before bed.
A typical day after workout keto eating plan is as follows:
Breakfast: 2 eggs with 5oz steak, 1/4c cheese, 1/2 avocado, tsp avocado oil (700 cals)
Keto Coffee: 2 tablespoons MCT oil, 1 tablespoon Kerrygold, cinnamon, stevia (360 cals)
Snack 9:30am: 5-6 oz ground turkey, 1oz nuts (350 cals)
Lunch 11:30: large salad w/ 2 chicken thighs, veggies, olive oil, vinegar, 1/2 avocado, 1/4 cup cheese (800 cals)
Dinner: same as lunch but the protein and dressing may change (700 cals)
Wednesday back/bi/tri workout
Pulldowns 120 x 12,12,15RP (up from 10,10,12)
DB Incline Curls 37.5 5x5 (up from 37.5,35,32.5,30,30) This was a huge increase. I think it might have been because i didn’t have my head all the way back on the bench, thus making it a little bit easier. Will test this theory.
DB Row 65 3x10 (up from 60 3x10)
Cable Curls Drop set 10reps then 5 then 5 45,35,30 (+5 lbs) remaining 2 sets were 40,35,30
Rope pressdowns 30x 20,15,15RP (no increase)
Bench v-sits 3x20