Haphazard day with clients all over the show, finally a client cancelled so I could train. I love training legs but they felt tired from the outset. I suppose a combination of tiredness from the weekend charity run and no carbs (except 4hrs on Fri) for over 9 days now.
Squats finsihed on 140kg(308) x 1, oh then a quick rep out of 100kg (220) x 8
Sumo DL 120kg(224) 4 x8
DB Steps Ups - 20kg(44) DB’s 4 x 8 on each leg
That was it for me today, very lethargic. I can now see why CThibs in Jekkly & Hyde had a load of info on AAS not only will it help you get to your goals quicker but would definitely improve recovery times which is what I feel I am lacking at the moment. Possibly just the body getting used to Keto still but looking forward to a proper carb up on Friday!
Energy levels are back to normal today, went for a light jog, just 30 mins and some foam rolling to keep me loose.
I think energy has been low due to the 10km run at the weekend plus looking back at my food consumption the last few days although there have been no carbs, my fat intake has been a bit lower than it should be and protein has been higher than it should be.
Overall still feeling good though and feeling lighter! Lets see what the scales say on Friday morning.
Will post pics and links later to the food I baked last night - Apple-Cinnamon Flax Muffins and Easy Oven Pancakes - all have been going down very nicely today!
Ok - so here’s the baking and the pics to go with - actually tasted really good. The only difference in the recipe was that I used a product called Erythritol instead of sugar. Its a natural substitute, 70% as sweet as sugar plus the biggest thing ZERO calories and ZERO GI!
Next up were the Easy Oven Pancakes - tastes a lot better chilled in the fridge over night than fresh out the oven. Almost like mini omelette pancakes. Great snacks. Again used erythritol instead of sugar.
Despite the name, I didn’t think these were that great. I didn’t have vanilla whey either, only chocolate whey but they tasted very dry. Will attempt a normal pancake without the whey tonight and see if it’s better.
Either way I had some for breakfast and melted some Lindt 85% chocolate on to help the dryness.
Also made some choc brownies that taste awesome and I will post up later. It seems crazy that this stuff is allowed on my Keto diet, but I keep checking the ingredients, keep checking with Ketostix and all is good!
Busy day but energy good throughout, maybe because of the choc brownies and pancakes I had or maybe just because the macro ratios were as they should be again. Had a sneak peak on the scales today but won’t register anything until pre-depletion tomorrow. I’m going to do a 24hr carb up then straight back onto keto.
I’m making good progress which is why only the 24hr carb up will be adhered to, at the same time I’m looking forward to the carb up to have some increased energy and drive in my Monday and tuesday workout again.
Today was cardio, but I did more of a bodyweight superset workout for 25mins. KB swings x30, Wide Grip Pull Ups x 6, Varied Push up combos x15 - Superset 4 times. I have to admit I didn’t push myself as hard as I could’ve not from a lazy point of view but more of a “I still have 4 clients to see today”
All going well, looking forward to carb up time. High GI food at the ready. 24hrs carb up, will be a clean carb minus maybe one chocolate bar but other than that will be clean.
Will be training in a few hours and then will consume a load of high gi carbs for the rest of today and then low gi until about the same 4pm tomorrow. Keen but also very interested to see how the body reacts to this influx of carbs again.
Ok…weighed in this morning - 96.4kg (212lbs), so that is down again. I started at 100.2kg(220lbs) which means in 12 days I am down 3.8kg (8lbs) - pretty fucking happy with that!!!
I have lost a lot of weight off the face and legs, my arms have more definition as well. My chest is less puffy but still carries excess and although my belly feels flatter and too me looks flatter still has a way to go.
The pics I’m about to post are before my pre-depletion training that I am about to do in a few hours from now.
Cheers for now - will let you know how the workout goes!
Calves - I didn’t take a pic of my calves before so there is nothing to judge it on but I’ll throw it in anyway. I don’t train my calves but they’re looking leaner.
Training went well this afternoon, felt a hell of a lot better than the previous depletion workout and pushed heavier weights than last time as well.
2pm Pre workout - Powerade liquid carbs approx 40g, 5g creatine mono, 5g BCAA’s
3pm Post workout - 125g Jelly Beans, energy bar, approx 125g HIGH GI carbs, plus 5g creatine, 15g BCAA’s.
5pm 65g Jelly Beans, energy bar, approx 85g HIGH GI carbs.
First 6hrs are most important post exercise for glycogen re-synthesis, so will have a huge bucket of pasta at 7 with some protein and then at 9 some white bread and jam (jelly) which will keep me going through the night when I definitely won’t be getting up to eat.
I will see how I feel during and after the 24hr carb up to see whether I go for 1 week or 2 before the next carb up again.
Check out my training log if you want.