How do you measure your ketones? Are you using a blood monitor?
Thanks!
That beef and eggs looks bomb actually. Not cluttered with veggies or other food that our food is supposed to eat hahaha
And I like Robstein said it is a roller coaster and 6 pounds in a month is pretty good.
(It was actually probably more because right now you are rebounding.)
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I haven’t been this go around, but yes, I bought a device off amazon. I used to measure my beta-hydroxybyutrate levels upon waking, pre and lost activity, after meals, before bed, etc. it’s helpful for providing a data point to how to feel.
Now, I just go off feel. I’d like to get better at timing my meals though and have been toying with sodium and water prior to lifting. I will start taking Leucine as well.
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It was pretty good haha. Except I have had that 4/6 meals. I’m temporarily broke, until i receive my travel reimbursement check.
That day, I had:
Breakfast
High fat protein shake
Lunch
Brussels sprouts and two avocados
Dinner
Meat
I wasn’t terribly concerned with veggies that day. Lol. Today’s breakfast is 6oz of Italian spicy sausage and 2 eggs.
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Haha, I can relate to this. Just dropping a couple grand on hotels and eating out and just waiting for the company to finally reimburse you for the costs…racking up those points for free stays though.
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2/4
Morning Weight: 219 
Legs
Back Squat
2x20x135
1x20x225
1x9x225
1x7x225
Platz Squats
2x8
You know you are in Keto, when after leg day, your body is shaking while standing.
Below is the set of 9, immediately following the brutal set of 20.
I need to really work on upper back thickness.
Try not to stare at my clavicles, they’re pretty bad. Feel like I’m leaning up. I have veins in my upper leg/hip, but I seem to be holding onto fat at my love handles and abs.
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It’s the worst feeling to be broke on the weekend, knowing you will get reimbursed for several thousand of work expenses come monday.
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“Power Rows” which is basically just Bent Over Rows when they get heavy. Use a wider grip, you will feel the upper back working…and of course heavy deads.
I did stare once I read this because I didn’t notice anything weird. Then I googled clavicles to make sure I knew what clavicles were (because I still didn’t see anything weird). Still dont see anything weird but I learned clavicles is also a fetish, so yea, to each their own hahaha.
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Gonna call you out on them squats buddy, they’re looking a tad bit too high.
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Haha! I knew someone would. In fairness, it was after a set of 20 reps. I could hardly walk after.
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2/5
Weight: 218
Morning workout:
3x3 power cleans
3x10 Bench
1x10 SGHP
Afternoon workout:
5x10 bench
5x10 SGHP
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What does your current back workout look like?
I was doing 5/3/1 with Deadlifts and Barbell Rows. Since I hurt my back, I’m keeping spinal loading to a minimum.
@robstein, I’m thinking about switching up to a upper/lower split to save my back. I’m a bit limited in equipment. I’ve noticed as I lean out that my rhomboids, lower/upper traps are kind of lacking. Anything else you notice? Something like:
Upper A
Incline Bench - 3-5x10-15
SGHP - 3-5x5-10
Fat Man Rows - 100 reps
Upper B
OHP - 3-5x8-amrap
KB Row - 3-5x10-15
KB Swings - 200
Lower A
Front Squats - 5/3/1
Split Squats - 3x10
Lower B
Back Squat - 3x10/15/20
Platz Squats - 50 total
Sets are kind of variable, due to keto. Some days 5 sets feels great, others 3 is a nightmare.
Ah right, Reverse Pushups. Basically the same movement but body weight so your spine will not be as loaded.
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2/6
On the road today, staying in a hotel and dealing with small town restaurants that don’t get off to meeting your diet restrictions.
Hotel gym, decided to take advantage of the treadmill and dumb bells.
Treadmill
10 incline
2.5 speed
20 minutes
Dumbell flies
5x15 - Really stretching on the eccentric.
Dumbell Row
5x20
Lay Pullover
2x12
Might try and get more treadmill time in, in the morning. We’ll see how well I sleep. I’ve got a fantastic mattress at home, which makes it hard to travel.
Is there a pool at your hotel? I always enjoy getting some laps in while on the road.
There is, but it’s approximately 20’ long. At 6’4" there isn’t much room for laps.
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2/7
Back squat
2x12x225
Got really hungry so started the grill and began bbq’ing. Every time I walked through the garage, past the squat rack, to the BBQ and back I did a set of AMRAP with 135, which ended up being eight brutal sets.
28x135
19
26
19
22
14
21
8
The lower number is on my way back from the grill. Haha so, roughly 30 seconds break tops. Finished the workout off with fork to mouth of collard greens and pork chops.
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every now and then I get the notion to go swimming. It happened a few years ago when I lived in Glasgow, but I didn’t know where the closest pool was. A quick bit of googling and off I went to a local health club.
When I got there, the pool was tiny, but even worse - it was octagonal. This meant that you had to swim around it in a circle. The shit thing about that was the busier the pool got, the smaller a circle you had to swim in!
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