4/11
rack chins 9
flat bench 290x7
ohp 190x2
dips +45x5
chest supported row 360x5
barbell row 275x8
cable bent bar pullover 105x10
close ntrl grip lat pull down 120x15
close undrhnd seated cable row 120x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 40x15
roman chair 45x10
squat 400x5
leg press 200x10
cardio 90 minutes
4/10—224g Protein, 0g Carbs, 0g Fat
4/12
pull-ups BW x 5
rack chins 1
flat db press 60x25
high incline db press 60x10
dips BW x 22 w/ss
chest supported row 180x12
barbell row 135x30
cable bent bar pullover 70x15
close ntrl grip lat pull down 90x15
close undrhnd seated cable row 90x15
bar tricep pushdown 40x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 250x5
leg press 400x20
cardio 60 minutes
4/11—231g Protein, 0g Carbs, 20g Fat
4/13
pull-ups +45x8
rack chins 6
db flat bench 90x16 w/ss
dips +45x5
high incline bench 140x12
chest supported row 400x3, 320x6
db row 60x11
wide grip pulldown 130x12
cable bent bar pullover 90x10
bar tricep pushdown 45x13
lat pushdown 45x12
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 25x15
single arm tricep push down 35x15
rdl 60x10
squat 420x2, 250x8
leg press 200x20
cable calf raise 50
adductors lateral lunge x20
cardio 60 minutes
4/12—230g Protein, 0g Carbs, 80g Fat
NIce work man!!! I see your macros but what are you typically eating? 0 carbs is tough especially on that amount of cals!!
chicken breast/thigh, tuna, egg whites, pork tenderloin, topside steak, 99% ground turkey, 96% ground beef.
All fats coming from meat or do you add anything?
yes. I don’t add anything.
no fat day, all I ate was egg whites.
1-5 grams of fat in a day, tuna and egg whites.
double digit fat I had meat.
4/14
cardio 180 minutes
4/13—260g Protein, 0g Carbs, 15g Fat
Only half joking when I say this might be the most impressive thing in your log. You doing weighted vest walks for all of that?
4/17
pull-ups +90x4 ,+45x7, BWx7
rack chins 8
db flat bench 90x15 w/ss
dips +90x3 , +45x6
high incline bench 140x11
chest supported row 360x4
db row 90x10
wide grip pulldown 140x10
cable bent bar pullover 90x12
bar tricep pushdown 45x14
lat pushdown 45x16
cable fly 20x15
cable side lateral raise 20x15
cable drag curl 40x15
single arm tricep push down 40x15
rdl 60x10
squat 420x3, 250x10
leg press 200x20
cable calf raise 50
adductors lateral lunge x20
cardio 90 minutes
4/16—295g Protein, 0g Carbs, 45g Fat
Looks like a nice place to get some cardio in. 
Still figuring out the foot placement on those pull ups I see 
I’m waiting for you to figure it out so I can do the same thing and look smart for other people
4/18
pull-ups BW x 12
rack chins 8
high incline bb press 100x17
dips BW x 10
chest supported row 180x12
barbell row 135x15
cable bent bar pullover 90x9
close ntrl grip lat pull down 90x16
close undrhnd seated cable row 90x15
cable fly 20x15
cable side lateral raise 20x15
single arm cable drag curl 35x15
single arm tricep push down 35x15
roman chair 45x10
squat 250x10
leg press 200x20
cardio 60 minutes
4/17—310g Protein, 0g Carbs, 24g Fat
How do you feel with the macros and activity level?
I think the low carb thing can be pretty individual. I had good energy on a keto diet. I looked a bit flat, but wasn’t sluggish as some report.
It’s been so long it feels normal to me.
Carbs while an initial boost, I feel stronger, I swear they make me sleepy.
I’ve never felt energetic after eating carbs.
That could just be me. A caffeinated diet soda (or energy drink) gives me as much boost as one with sugar (or at least that is what I perceive).
I don’t feel energetic after eating carbs.
I feel a RIDICULOUS lack of energy when not eating carbs tho 
Backing off Keto (by default, not intention) to avoid this.
