WEIGHT TODAY 174.4
Well, hunger is way UP again, but net carbs from yesterday were 27, so I know that it is not anything to do with insulin.
I also saw a drop down to 174.4, but this is likely because my stomach started “working” again. Without being gross, ketogenic diets tend to back me up, and so I lost weight in the bathroom today.
As for training, today is is an off day. I will do some cardio later this evening. I certainly do hope that I have the energy for that.
A working digestive system is always a positive thing
DAY 6 - 175.4 LBS - TRAINING DAY
So, today woke up at 175.4 lbs. I am losing weight (presumably water) and looking leaner, but I am eating FAR over my TDEE.
Like yesterday, woke up after 2 hours of sleep (which is normal for me I am afraid) and ate around 400 calories of organic peanut butter.
This has to be the MK 677 secretagogue acting on my hunger.
This would push my calories to close to 3500 for the day, and I have lost weight for the week, which again I presume is water.
I have now less than a week to go before the first carb load, and then I need to reduce my calories down to a more reasonable level, maintenance for me should be around 2700 on the high end.
WHERE ARE ALL THESE ANABOLIC DIET BROS THAT HANG OUT HERE?
I would love to hear some people with experience in the diet in the thread. Either way, it is still good to post around to help others with a new log.
GETTING “CRAPPY” TODAY
Today will be the A2 workout from the A/B scheme, and although it should not happen until tomorrow, I will take the chance and do it today. I am recovering pretty quickly (likely the MK 677) and so I think I will be fine.
Will report back later on how that goes.
I’m waiting for that, what’s on the menu for today’s session?
Today will be this.
When speaking of straight sets, this is just one set in that rep range, i presume to failure yes?
Yes, one set to failure
TODAY’S TRAINING
@danteism I have a question.
In the availabile Dante T. interviews he talks about going to failure three times on a movement, but I am not able to be completely depleted so I keep going.
His words make it sound like on a set of 15 you’d ideally go 10-13-1 and then next time shoot for 15 reps total.
But as you can see I’ll go 5-4-3-3 and that’s 15 reps but I can still force another set to go beyond 15.
So is three sets the rule or just an ideal that I should shoot for?
I’m working to my max at all times and I’ll adjust weights accordingly.
NEVER BEEN THIS STRONG
I’ve never lifted weights this heavy and always would go light. The prospect of doing too many reps has me pushing really hard and I’m somewhat amazed.
Here are the notes.
Actually you are supposed to do just one set, but that set is composed of three mini-sets (so yes we three sets is the rule)
Between the mini sets you take 15 DEEP breaths, you should sound like a locomotive
Here is a short course of how/when to progress in weight with DC training:
So if your rep range is 11-15 you have to get there with those three mini sets.
For example you are doing overhead press with 135 pounds (rep range is 11-15rp):
Scenario one:
Mini set 1: 8 reps
15 deep breaths
Mini set 2: 4 reps
15 deep breaths
Mini set 3: 2 reps
And you are dome, congratulations, you did a total of 14 reps (you are on the high end of the rep range) and you can bump the weight up to 140 or 145 pounds (I’d go with 140) when you come back to this movement (in 2 weeks)
Scenario two:
Again, overhead press with 135
Mini set one: 6 reps
15 deep breaths
Mini set two: 3 reps
15 deep breaths
Mini set three: 2 reps
Okay, you managed to do 11 reps total, which is the lowest number on the scale. You should stick with 135 pounds for the next time too (I’d do so until I hit at least 13 reps total)
Scenario three:
Mini set one: 5 reps
15 deep breaths
Mini set two: 2 reps
15 deep breaths
Mini set three: 1 rep
Okay, now you see that you only managed to do 8 reps total. In this case, do not up the weight. This is also the only scenario where I would suggest to think about lowering the weight. You can also switch this exercise out but I’d stick with it until I can’t progress.
As you see, even in the last scenario you stick with three mini-sets
Was the shoulder exercise seated dumbbell press?
If so, I’d raise the rep range to 20-30rp, as that’s the recommendation for dumbbell movements
What I’m confused about is how can you get, for example 5+4+5 reps on the close grip bench?
I’m seeing two possibilities here:
Either you are not actually going to failure (you’ll learn to do it)
Or you are resting longer than for the 15 breaths between sets
Of course it could be a combination (I believe that’s the reason)
So you are likely leaving a rep in the tank on the first two mini - sets and as it takes time to get up from the bench after the set and to set up again the rest period gets a bit longer (it’s fine, the most important thing is that you get the 15 deep breaths)
@danteism I think closed grip i am not going to failure. I know I am not.
I attended filipino martial arts classes that were “hands on” years ago, and since then both my right shoulder and right tricep have not been as solid as they once were, and I am always feeling pain on the tri when I go heavy.
Thanks for the clarification on the sets of threes.
I am absolutely slaughtered today. I feel like I need another 3 hours of sleep. This isn’t a good thing at all. I will try and grab a micro nap later this afternoon, and will drag myself in for some cardio.
Due to the ketogenic nature of my diet right now (I am officially on day 7 of 40g net carbs a day), I will skill the HIIT and likely do steady state.
I know this is not what Dante recommends, however HIIT on keto is from my experience, not a great idea.
I will though burn around 500 calories or so in an hour.
DAY 7 - 176.4 LBS
Weight is up again. How can that be? As @danteism in this thread has said not to watch the scale, I am still weighing just to have trends as I go through the motions on this keto setup and the mk 677.
The reality is that I weigh in the morning, and I eat a LOT at night. There is a chance I am simply carrying water and food in the gut, because let’s be honest about keto and bowel movements. I won’t go on much further but you aren’t as regular on keto.
I can start to supplement with some more fiber.
Other than that, I feel dead today after yesterdays workout.
I will do cardio later today and thrn trying the a/b every other day setup will move tomorrow onto a b workout
Actually Dante recommends steady state cardio on off days
Regarding HIIT he has stated “if you can recover from it, feel free to do it, if not, stick with steady state” (not his exact words but the message comes through)
Have you considered upping the rep range to 11-20 or even 20-30 reps rest paused? (For movements that cause pain)
Whole psylliym husks are a great source of fiber
That is great to hear. I set the treadmill to a 7 degree grade and walk at 3mph for around an hour.
I’ve been using this site for years. Calculates approx calories much better than the machines or other simple calculators, but I’d never rely on anything for exact numbers.
Can you relay your experience first time you did DC? Specifically weight and muscle gain.
My local grocery store gave me some sweets for the first carb load. Woo!
Of course these are the exception. I am becoming a strong believer in simple sugars likely being terrible for your frontal lobe, mitochondria and brain in general. Damn you Dave asprey!
I gained ~15kg of weight, lot of which was muscle
My lifts all shot up, especially my squat and deadlift (I gained 20kg on my squat widowmaker set in a couple of weeks and I could add 10kg to the deadlift every time I did it)
So I’d say it works for me
Heck yea. Wow.
Did you have a specific goal?
I read of these guys with magical “lose fat, gain muscle” stories and i wonder how “ababolic” they were if you hear me.
STEADY CARDIO SESSION
I do personal development stuff while on the treadmill. Video courses. I used to rot my brain with youtube which I still do occasionally.
My goal was to “get big and strong”
If they go by Dante’s recommendations, they are on less stuff than most of the people (or so I recall, I never really looked into that)
I was (and still am) completely natural when at the time
Podcasts are also great
