Day 12/13 Carb Up
Carb up was cool, ok I didn’t stay clean but I ate a whole lot of carbs! Approx 900g to be precise over the 24hrs. The only fat consumed was healthy fat, all the carbs in the first 6 hours were high GI, stuff like jelly beans, energy drinks, energy bars, white bread and jam. That first 6hrs pretty much took me up to bedtime and then day 13 I went over to a mix of low and high gi foods.
Day 14
Unprepared for breakfast after a late night so hashed together a concoction that turned into some quite nice pancakes. After the pancakes went for a walk by the sea for about 75 mins, covered approx 7-8kms which will help taking the body back into ketosis.
The rest of the day has been spent by the pool with some beef fillet for lunch and a few veg that are allowed. Just got back now and it’s time to make some muffins and brownies again for the week ahead.
Hope everyone has had a good weekend as back to the grindstone tomorrow!
Day 15
Suffering a bit of food upset today from something last night but other than that all good. Weighed in this morning at 98kg so 1kg(2.2) up from pre-depletion training on Friday. I would hope by tomorrow morning that will have dimished back to 97kg ish.
Training today was hard because of the food upset but still managed 175kg (385) Deadlift, lunges, x-band walks and black band good mornings. Unfortunately clients also cut things a little short but I’m positive I did enough to help deplete glycogen to go back into keto.
I enjoyed the carb up this weekend but I think next weekend will be another 5hr carb up and back into keto to progress my fat loss at a quicker rate.
Day 16
OK stomach upset has gone and been replaced with anti-biotics for an insect bite that has somehow got infected, not happy! Training is continuing as is the diet but meds are having a few side effects which are quite draining.
Weighed in this morning and back down to 97.3kgm so hopefully by the end of the week will be below the 97kg mark. Training today was quick but hard considering the energy at the moment. Amazing how so many of lifes little things can upset the balance and status quo of your normal routines.
Tomorrow brings another day, cardio day! Eish! Will go out for a jog or a long walk and do some abs again.
Day 17
Today was cardio day and too be honest I really couldn’t be bothered so I ended up doing a Prowler Challenge instead.
100kg 30meters, 80kg 30 meters, 60kg 30 meters, 40kg 30 meters, 20kg 30 meters, 0kg 30 meters - for time.
Well my cardio was finished in 6mins flat and my lungs were burning and heart was pretty much in my mouth - not sure if that was enough, but that’s all I did and it felt pretty intense.
My weight today was down to 96.9kg, so slowly coming down again. Will only do a 5hr carb up this weekend giving myself another long stint to shed some more fat.
Day 18
Weight dropped again today, down to my lightest weight of my CKD Transformation and judging by my workout today my strength is still there and if anything getter better. I’m presuming that is down to power to weight ratio improving.
Weight this morning was 96.3kg - my workout was the same as this time last week. Did a bodyweight superset as my cardio.
Kettlebell 24kg Swings x30, 8 Wide Grip Pull Ups, 20 Push Ups (variety of push ups) - all this x 4
Big thing for me was my wide grip pull ups have gone up by 2-3 reps per set and the push ups by 5 per set.
Energy is good, sleep not great but that is due to other external stresses.
All in all still going strong!!!
[quote]CrossTraining wrote:
Day 18
Weight dropped again today, down to my lightest weight of my CKD Transformation and judging by my workout today my strength is still there and if anything getter better. I’m presuming that is down to power to weight ratio improving.
Weight this morning was 96.3kg - my workout was the same as this time last week. Did a bodyweight superset as my cardio.
Kettlebell 24kg Swings x30, 8 Wide Grip Pull Ups, 20 Push Ups (variety of push ups) - all this x 4
Big thing for me was my wide grip pull ups have gone up by 2-3 reps per set and the push ups by 5 per set.
Energy is good, sleep not great but that is due to other external stresses.
All in all still going strong!!![/quote]
Curious to hear about your digestion now that you’re low carbing. Once I cut out most carb sources my stomach got flatter and digestion improved. My energy is higher and my focus is much better.
[quote]dnlcdstn wrote:
[quote]CrossTraining wrote:
Day 18
Weight dropped again today, down to my lightest weight of my CKD Transformation and judging by my workout today my strength is still there and if anything getter better. I’m presuming that is down to power to weight ratio improving.
Weight this morning was 96.3kg - my workout was the same as this time last week. Did a bodyweight superset as my cardio.
Kettlebell 24kg Swings x30, 8 Wide Grip Pull Ups, 20 Push Ups (variety of push ups) - all this x 4
Big thing for me was my wide grip pull ups have gone up by 2-3 reps per set and the push ups by 5 per set.
Energy is good, sleep not great but that is due to other external stresses.
All in all still going strong!!![/quote]
Curious to hear about your digestion now that you’re low carbing. Once I cut out most carb sources my stomach got flatter and digestion improved. My energy is higher and my focus is much better.[/quote]
Digestion is now awesome without the wheat and gluten carbs. Other carbs when I have a carb up react fine with me. My stomach has got flatter although still some way to go, my digestion is great and now my body has fully adapted to keto my energy, concentration is all better than before with no crashes.
Day 19
Pre-depletion weigh in was 96kg (211) dead. For me this is a good omen and I’m sure next week my weight will drop below 96.
I think last Friday although only 24hrs carb up I probably went a little OTT and haven’t dropped as much weight as I would have liked this week. That being said my carb up today was only 6hrs, high gi, some protein and some fat.
My strength this week has been good and I’m feeling stronger especially with body weight exercises like wide grip pull ups and push ups. I will also mention I have started using a Proformance Band which is the same as the US version Power Balance Bands - and despite my HUGE skepticism and doubt I can feel a difference. For the cynics out there try one out, it’s not a placebo effect in my personal and professional opinion.
Anyway - my workout today was good, stronger again than last week, pushed heavier weights for the same reps. Whether that is the adaptation to keto or the Proformance Band or everything I don’t know and I’m not worried.
My body is working great, I’m looking better, feeling better and training better. Huge Prowler challenge on Monday and I’ll be ready for it!
Day 20/21
Hey all,
Nothing much happened over the weekend - it was a long week at work and felt shattered come end of Friday. More mental tiredness than physical so spent most of the weekend sleeping and doing nothing. Went for a walk yesterday just to get out and get some fresh air as cabin fever was starting to set in a bit.
Carb up was good, only lasted 6hrs but feel that I can get straight back into weight loss mode a lot quicker this week.
I didn’t eat much over the weekend, through laziness to get up and cook more than anything. I find that when I eat too little the Ketostix don’t sure I’m in Ketosis - my logic is that Ketostix only show excess ketones that the body isn’t using and is excreted through urine. So If I don’t eat enough calories during the day then there is no excess to excrete as my body is using it all???
If my logic sounds screwed or crude please let me know!
Day 22
Energy levels low after a poor sleep and early start, leg workout this morning.
Post-weekend weight - 96.8kg (213) I hope to be beneath 96kg by the end of the week.
My legs were still tight from Friday’s lunges but forged ahead with some squats anyway. Still way off my max squat of a few months ago - at about 150kg (330) now but I know that will get better again. After the squats I just performed Prowler push and pulls.
3 x 30 m @ 100kg (220) Push
3 x 30 m @ 100kg (220) Pull
Our Prowler is also indoors on carpet which makes it a lot harder than outside on the concrete and even harder is the lack of traction provided by the carpet.
After this i did 2 x 30m @ 130kg (286) Push - this was actually enough for me today.
Hammer the BCAA’s and creatine then back again tomorrow.
Day 23
Great workout, a lot of mental stress has cleared which increased my strength and energy big time.
Weight is down at 96.1kg - still not breaking the 96kg mark but I know it will come.
Day 24
Cardio day - Prowler Challenge
Distance 30 meters on carpet so more friction (no outdoor space)
100kg, 90, 80, 70, 60, 50, 40, 30, 20, 10, 0 - 22 lengths - as quick as possible.
Awesome challenge, wish I’d recorded my heart rate!
Challenge time 10.36, recovery on the floor 12+ minutes!
That should definitely stoke some serious fat burning!
Day 25
Bit of a manic day at work so not sure if training is going to happen today but if I can squeeze 20 mins in somewhere I will.
Went out for dinner last night and it was hard watching everyone eat fries, bread and dessert while I had to leave it out. I managed it though and tomorrow night is carb up and will be going for a mexican! Fajitas!!! Chilli Poppers!!!
Despite the lack of workout today I weighed in at 95.8kg! Thought I would plateau at 96 but smashed straight through!
Day 26/27
Great depletion workout - always watch DeFrancos Pump clip before a workout these days to get me fired up even more.
Changed it up a bit this week with some good mornings, dips and some trx prowler pulls to name just some.
Weighed in slightly more than the day before 96.1kg, so maybe I haven’t broken that plateau yet, still looking leaner and feeling strong with only a couple of weeks to go.
Carb up was interesting, end of month big night out. Carb up probably didn’t do me much good as I had 2 jugs of frozen margerita, whole platter of nachos, chilli poppers chicken wings then 8 fajitas for main and a kick ass huge bowl of ice cream for dessert!
Not the best recipe for carb up but who knows, could be what the body wanted as the first time I have done that in 26 days.
Day 27 - braai (bbq) , rugby final - chill!
Day 28
Back to full on Keto eating again and unfortunately I may have to cut the diet short. I am having to go in for a small procedure on Friday which is going to keep me out of training for 2-4 weeks which really does stuff things up a bit.
I could continue to stay on keto while in recovery but I’m not sure I could handle the eating without the training. I have started to read up more on Paleo Diets and feel this diet may be easier for me to maintain whilst in recovery and not training.
Anyway will think about it over the week…
Today a good 70min walk in the sun and then chilling on the beach, looking forward to killing myself in the gym this week ready for at least 2 weeks without training!
[quote]CrossTraining wrote:
Day 26/27
Great depletion workout - always watch DeFrancos Pump clip before a workout these days to get me fired up even more.
Changed it up a bit this week with some good mornings, dips and some trx prowler pulls to name just some.
Weighed in slightly more than the day before 96.1kg, so maybe I haven’t broken that plateau yet, still looking leaner and feeling strong with only a couple of weeks to go.
Carb up was interesting, end of month big night out. Carb up probably didn’t do me much good as I had 2 jugs of frozen margerita, whole platter of nachos, chilli poppers chicken wings then 8 fajitas for main and a kick ass huge bowl of ice cream for dessert!
Not the best recipe for carb up but who knows, could be what the body wanted as the first time I have done that in 26 days.
Day 27 - braai (bbq) , rugby final - chill![/quote]
Province or Sharks?
province was dysmal never pitched up on the field!
[quote]rehanb_bl wrote:
[quote]CrossTraining wrote:
Day 26/27
Great depletion workout - always watch DeFrancos Pump clip before a workout these days to get me fired up even more.
Changed it up a bit this week with some good mornings, dips and some trx prowler pulls to name just some.
Weighed in slightly more than the day before 96.1kg, so maybe I haven’t broken that plateau yet, still looking leaner and feeling strong with only a couple of weeks to go.
Carb up was interesting, end of month big night out. Carb up probably didn’t do me much good as I had 2 jugs of frozen margerita, whole platter of nachos, chilli poppers chicken wings then 8 fajitas for main and a kick ass huge bowl of ice cream for dessert!
Not the best recipe for carb up but who knows, could be what the body wanted as the first time I have done that in 26 days.
Day 27 - braai (bbq) , rugby final - chill![/quote]
Province or Sharks?
province was dysmal never pitched up on the field!
[/quote]
Being an ex-pat I’m a football fan but seeing as I live in Cape Town, Province are my team.
They played like shit! Didn’t even turn up! Oh Well, just glad Liverpool managed to scrape a win in the English Premiership!
Day 29
Felt lethargic today from a long sun filled weekend, probably slightly dehydrated.
Had no time for a workout today so basically did some lunges and prowler pulls and drags. All I could get it, better than nothing but not great.
Put on just under 2kg over the weekend, probably from hectic Friday night and with any luck most of that will drop off by Wednesday.
Day 30
Ok it seems my hectic Friday night is still affecting the body, I’m still nearly 2kgs up on my pre-depletion workout on Friday.
Having said that my workout yesterday and today were lame to say the least, due to surgery this Friday my doc has me off all my supps. No Vit C, no fish oils, no creatine, no anti oxidants, couple that together with long long days at work where I am struggling to find time to train and the other stresses and maybe it’s not a surprise.
I think the only real good thing about the above is that I have still managed to train, it may not be great and as heavy as normal but I have been going for as heavy and as long as I can on these days which I think counts towards the Auto Regulation stuff.
You won’t get PR’s every workout and there will be crap days but as long as you go as hard as you can on any given day progress will be made.
Anyway - final clients of the day now. Then early night!
Day 31
Ok, it seems this little experiment is nearly over with surgery tomorrow and this week being a fuck of note training wise. No training yesterday. 13hrs in the gym and not 20 mins to spare for my own training. Sad day!
I’ve been trying to do some more reading on paleo eating and have ordered paleo for athletes and will read through it while recovering from surgery. I think for the lifestyle I’m currently leading and how busy I am the ability to be able to eat protein shakes and fruit on the go is more convenient for me in SA than being on Keto.
I will hopefully put some more pics up tonight as I have definitely leaned out some more and my weight has stabilised at about 96kg ish depending on hydration levels.
Once pics are posted I will give a more in depth assessment of my time on keto, how it was for me and the pro’s and cons of it all.