Sarev0k: 4 Weeks of KETO

Training Logs
1

Im following a ketogenic diet, I took a week off for the holidays, didnt really pig out, and I still weigh the same.

From a month and a half ago:
Then: 252 @16% Now: 237 @13%

Can still see som abs, and my body is responding very well to meat/fat/veg.

Stats(After workout):

Arms: 18.25
Legs: 26.5
Calves: 16.5 :slight_smile:
Forearms: 14.5
Waist: 36-37
Chest: 47

Eating:

Meal 1(Breakfast): 25g protein shake, 4 eggs, very little ketchup(doesn’t have enough carbs to screw up the keto). Trace oilive oil in pan.

Meal 2: Whey and Casein Shake, 1 TBSP Olive Oil

Meal 3(Lunch): Lean beef and chicken breast 8-10 oz, soy sauce, Asian Veg. 14 fish oil caps.

Meal 4: Whey and Casein shake, 1 TBSP Olive Oil

Meal 5(pre peri post Workout): 2 scoops Whey, 15g BCAA, 15G glutamine, 1.5g Carnitine
(Carnitine beforehand, I make a big shake and sip it 30 mins pre workout, sip it through the workout, and chug it after workout)

Meal 6(Dinner): Same as Lunch,

Meal 7(Pre Bed): 5 oz beef/chicken, 25g casein shake. 14g fish oil

2

Cardio is 5 days a week, Following ACTRAIN’s routine:

  1. 20 mins intervals on stepper
  2. 30 mins steady state incline walking on treadmill
  3. 20 mins intervals on stepper
  4. 30 mins steady state incline walking on treadmill
  5. 20 mins intervals on stepper

Switching it up has made the fat loss much more efficient, and less boring.

I want to get to 5-8% BF, so we’ll see what happens. I’ll post the routine soon.

3

B1) Low Incline Dumbell Bench Press
3 x 6-8 reps
Rest 60 seconds
B2) Incline Dumbell Curls
3 x 6-8 reps
Rest 60 seconds

C1) Dumbell Bench Press
3 x 8 reps
Rest 60 seconds
C2) 1 arm Hammer Curl
3 x 8 reps
Rest 60 seconds

D1) Pushups
3 x 30 reps
Rest 60 seconds
D2) Reverse Curls
3 x 10 reps
Rest 60 seconds

E1) Thrusters
3 x 10 reps
No rest
E2) Three-way dumbbell swing
3 x 15 reps left arm, 15 reps right arm, 15 reps both arms
No rest
E3) Weighted Situp
3 x 10 reps
Rest 75 seconds

Sauna 5 minutes

Cardio 20 minutes - Incline Treadmill walking keeping heartrate between 125-130.

4

That was tuesday’s workout,

Did 100 lb DB’s for the incline Bench, then 40 lbs on the incline curls.

For the flat bench, I lowered the weight to 90 and cranked out 3 sets of 8. 40 lbs again for the 1 arm hammers.

By the time I got to pushups, My chest and arms were getting pretty shot(I weigh 236 now). I did the first 2 sets of pushups ok, but I stopped at 20 the third time around, took 15 sec. rest, then cranked out the last 10. I’ve been switching up the ROM on all my movements too every week. This week I did full reps but last week was 3/4 reps.

The reverse curls were done with a 70 lb ez bar, and i think it was far too light, even after 30 reps. Maybe because I’ve done reverse curls since I was a kid?

Now comes the exhaustion. I drink about a gallon and a half of water every day, but after the first Tri-set of Section E (Metabolic Pairings), I felt dizzy and nauseous. I took an extra 30 secs on the rest because of that, and then I felt fine. Cranked out the last 2 tri-sets and did my incline walking, No Problem!

I dont know why I was so winded after the first set, but I know they’re working. I just feel better afterward.

Im going to do some cardio tonight, I think just a boxing workout.

Oh, and on a higher note, I’ve been feeling really happy ever since I’ve been taking Vitamin d3, smiling like an idiot for most of the day. Pretty cool.

5

Congrats on the progress over the last month and a half.
Never tried a Keto diet, but the cardio and workouts are pretty impressive, esp. given the restrictiveness of the diet.

If you keep smiling while eating like that Im going to have to invest in some vitamin d3 too.

6

Thanks alot man,

Oh its great, I’m lactose intolerant, so any form of vitamin d has to be supplemented through pills or the sun. It really does put you in a great mood though.

I’m having less than 50g of carbs, so my only Pre workout carbs are the 3g in my protein shake, and a banana.

7

Legs was yesterday, Work out was as follows:

A1) Box Squats (onto an exercise bench, not a typo I do an extra set of box squats)
4 x 8 reps
Rest 60 seconds
A2) Bulgarian Squat
3 x 8 reps
Rest 60 seconds

B1) Leg Press
3 x 10 reps
no rest
B2) Seratus Crunch
3 x 10 - 12 reps
Rest 60 seconds

C) Leg Extension
3 x 10 reps
Rest 60 seconds

D) Hamstring Curl
3 x 8 reps
Rest 60 seconds

E) Seated Calve Raises
100 reps as quickly as possible.
Usually breaks down to:
30 reps 15 seconds rest
20 reps 15 seconds rest
15 reps 15 seconds rest
15 reps 15 seconds rest
10 reps 15 seconds rest
10 reps 15 seconds rest

Sauna 5 minutes

Intervals on Stepper
45 sec low, 15 sec high X 10

Cardio 20 minutes - Incline Treadmill walking keeping heartrate between 125-130.

Couldnt do the cardio part, only did half the intervals because I dropped a 45 lb plate on my leg! I was putting away the plates from the squat rack, wasnt even lifting them! it smacked my foot and clapped on my knee, so i did 6 mins of the intervals and couldn’t do anymore because of the pain. I’m ok today, but im gonna take it easy til monday just in case. I’ll still do some treadmill walking though.

tomorrow is just cardio again, we’ll see how the pain is.

8

hey impressive so far, from my albeit limited knowledge on keto, it looks like you are going high protein, very low carbs, low fat. Wheras you would actually benefit more from med to high protein, very low carbs, med to high fat, in order to ensure fat is being oxidised for energy, as opposed to gluconeogenesis occuring, which is the process by which aminos are coverted to glucose for energy.

9

Thanks for your input man, i think i forgot to put in a few more fat servings in my diet above, as i am getting in 110-120 g of fat per day. The protein is high and it’s very satisfying so far. I forgot to mention that I take an ounce of olive oil after my workout as well, that should clear things up lol.

10

yeh defo, 120g fats seems good for keto, i apologise, i was under the impression you were somehwere around 70-80g. I believe a good guideline is equal cals from fat as from protein.

11

Yeah, thanks man. ACTrain saidthat i should keep the ratio of protein to fats about equal, while having 6% of total caloric intake being carbs.

12

Carbed up about 300g yesterday, Did keto diet today, but my aunt passed away suddenly this morning, i don’t know when i will resume training. I’m completely depressed right now, and i need to take this off of my mind.

13

im sorry for your loss, hope things will get better

will check back in a few days to see your log

14

I’m really sorry man, I know how you feel, it is one of the worst feelings a human can feel.

Try to search for a little help, even if it’s only from a close friend, don’t keep this, take it out, try to understand that is the natural cycle of life and … well, i’m with you man. If you need someone to listen just PM.

Just don’t give up on your goals.

15

[quote]young n wrote:
im sorry for your loss, hope things will get better

will check back in a few days to see your log[/quote]

Much appreciated YoungN.

16

[quote]tuchavito wrote:
I’m really sorry man, I know how you feel, it is one of the worst feelings a human can feel.

Try to search for a little help, even if it’s only from a close friend, don’t keep this, take it out, try to understand that is the natural cycle of life and … well, i’m with you man. If you need someone to listen just PM.

Just don’t give up on your goals.

[/quote]

I appreciate It man, I think im going to the gym tomorrow, as it will get my mind off of it and back in a positive direction. The funeral’s on wed, but she wouldnt like to see me like this, so im just gonna push harder than before.

I appreciate your sentiments.

17

Back in the Game

These past couple days have been tough, but I’ve been around a lot of family, so that has eased my pain a little bit.

I came back strong yesterday and banged out this workout and the cardio with finesse.

Low incline bench 3x6 @ 100 lb DB
Alternated with incline curls @ 40 lb 3x6

Flat DB Bench 3x8 @ 90 lb DB’s
Alternated with 1 Arm Hammers @ 45 lbs 3x8

Pushups 3x30 @ 236 lbs bodyweight
Alternated with Reverse Curls 3x10@ 35 LB DBS

Metabolic Tri Set - 3 circuits
DB swing 1 arm 15 reps each, 15 reps both arms
no rest
Thrusters 30 lb DBS x10
no rest
V ups or High Leg Crunch x10
75-90 sec rest

20 min incline walking @ 130 HR

Upped the weight since last week. By 5 lbs on the metabolic portion.

I’m going to do my back routine tomorrow as I missed it last week because of the events that took place. I havent posted the back workout yeat, but its a killer, by far the hardest day of the 6.

Tonight is 45 mins of stair stepping or steady state cardio. Tomorrow is intervals.

I think it’s funny how your body adapts to movement. You’d think cardio would be the exception because of the similar leg movement in every situation. Alternating day by day between Intervals, IBUR, and steady state incline Energy System Work does make a difference though.

Im not sure what i’ll weigh at the end of this, but i think another 14 pounds of fat need to be lost in order for me to assess where i need to go from there.

18

Yesterday I ate like this:

Meal 1: 7 egg whites, 1 oz olive oil,

Meal2: 50g Whey n Casein, Banana

Meal 3: 8 oz lean beef Cubes, soy sauce. Veg. 1 oz Olive Oil

Meal 4: 50g Whey n Casein, 1 oz olive oil.

Meal 5(PERI-WO): 50g Whey, 15g carbs from juice(Does make a difference)

Meal 6: 8 oz Grilled hicken, 1 oz olive oil, Banana

Meal 7: 50g Casein, 14 fish oil Caps

I don’t Cook the olive oil at all, As I find that it’s effects are dailed down by a alot.

MACRONUTRIENT BREAKDOWN:

Protein: 327g - 1308 cals
Lipids: 134g - 1135 cals
Carbos: 45g - 180 cals

Today is similar, but the MEAL 4 shake is replaced with 2 cans of tuna nad veg.

19

hey man program and diet look great, i’m also cutting and will steal some ideas from your log ;).

Good luck man and it’s good to hear that you are fine.

20

hope to hear from you soon, and to see new logs

take care and be easy