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Approved Log Pre-Cycle Log - Recommendation/review on my (planned) micro dosing cycle.

Eddie Haskell said:
This is blood ketones , you need to get urine ketones. :) ones you pee on.

Volume on legs is intense!
Click to expand...
These ones:
1737773206208.webp

Thanks man! I have actually been thinking if I should add lunges in there to push myself even more... What do you think?
 
zucchini said:
These ones:
View attachment 71842
Thanks man! I have actually been thinking if I should add lunges in there or not to get push myself even more... What do you think?
Click to expand...
That will work. :)

Stay with your leg day you’re doing, it’s already intense.
 
zucchini said:
A question.
What does everyone think about dark chocolate? I have been craving it for a while now. (do you guys like it, will it ruin my trajectory etc)
Click to expand...
If its 100% no sugar no problem. :D
 
Woke up today feeling fresh. kindda sore in the legs but normal.
Made some chicken, dipped in egg coated with all purpose floor with seasoning blend and cooked in some olive oil. Had about 200 grams of that.

Gonna eat some more soon and brought a 100% dark chocolate so let's try that too.

I did that ketone piss test, it came out negative. what does that mean?
 
Workout today:

Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 1x10 70lbs 1x8 80lbs 1x5 80 lbs 1x8 70lbs (all ez bar)
Seated db curls 3x8 (35lbs dumbbells)
Ez bar curls: 1x10 60lbs 2x70lbs 10 reps (last two reps were a struggle)

Triceps:
Cable pushdowns: 2x12 (80lbs) 1x12 (85lbs)
Overhead cable extensions: 3x12 (80lbs)
One arm cable pushdowns: 3x12 (22lbs)
Over head one arm dumbbell extensions:1x12 30 lbs 2x10 30lbs dumbbell (last rep of 2nd set and last set was good, i was able to push)

15 mins treadmill 5 incline 3 speed - peak heart rate when I checked went to 142 but I am guessing it stayed between 135-140

Last snack/meal of the day:
1738030978985.webp

Nutrition and Calories:
1738030999532.webp
1738031007197.webp
 
zucchini said:
Woke up today feeling fresh. kindda sore in the legs but normal.
Made some chicken, dipped in egg coated with all purpose floor with seasoning blend and cooked in some olive oil. Had about 200 grams of that.

Gonna eat some more soon and brought a 100% dark chocolate so let's try that too.

I did that ketone piss test, it came out negative. what does that mean?
Click to expand...

zucchini said:
Ate all the chicken I cooked. Had to cook beef again just not for tomorrow. Will just chow on some nuts for the night and below are today's stats:
View attachment 72206View attachment 72207
Click to expand...

zucchini said:
Light kickboxing drills today, felt sluggish and couldn't move well.
Lunch today is beef cooked in olive oil and tomatoes with one potato:
View attachment 72364
Click to expand...

zucchini said:
Workout today:

Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 1x10 70lbs 1x8 80lbs 1x5 80 lbs 1x8 70lbs (all ez bar)
Seated db curls 3x8 (35lbs dumbbells)
Ez bar curls: 1x10 60lbs 2x70lbs 10 reps (last two reps were a struggle)

Triceps:
Cable pushdowns: 2x12 (80lbs) 1x12 (85lbs)
Overhead cable extensions: 3x12 (80lbs)
One arm cable pushdowns: 3x12 (22lbs)
Over head one arm dumbbell extensions:1x12 30 lbs 2x10 30lbs dumbbell (last rep of 2nd set and last set was good, i was able to push)

15 mins treadmill 5 incline 3 speed - peak heart rate when I checked went to 142 but I am guessing it stayed between 135-140

Last snack/meal of the day:
View attachment 72397
Nutrition and Calories:
View attachment 72398View attachment 72399
Click to expand...
with your training and diet now, can we start ketone tests please?
you will be feeling ketosis for sure
 
Austin316 said:
Very nice workout from yesterday.
I like the healthy lifestyle.
Click to expand...
I have been thinking about adding one more exercise to Triceps and one more to Biceps for a while now... I might add some reverse curls for the biceps so there isn't too much strain on the bicep and for triceps I might add skull crushers so I have one laying down exercise as well. Take my exercise count from 4 each part to 5 each part.
 
Npcclassicphysique champ said:
with your training and diet now, can we start ketone tests please?
you will be feeling ketosis for sure
Click to expand...
Maybe I did the test wrong or something? I did follow what the box said, pee on the test part, keep it for 15 seconds and check color. it came back negative. Should I do one more today?
 
Keep up the good work, Buddy.

The bicep training and the triceps are really good.
 
Mixing up the arms like that is a wise choice. I think a lot of professionals. Do it like that.
 
Looking really good man. The nuts. Look, incredible.

And I like the different types of foods you're eating.
 
Definitely would like to see more vegetables in your diet. Don't forget those.
 
Beef looks really good. Press like that.

Seems like you're making them into little protein bars. lol
 
Kickboxing is no joke at all. Had a girlfriend invite me to do a session with her and it beat me up.
 
And eggs together is a great idea.

If your Ketone test came out negative, then means you don't have any ketones. It's that simple.
 
sambee38 said:
Keep up the good work, Buddy.

The bicep training and the triceps are really good.
Click to expand...
BookerTNY said:
Mixing up the arms like that is a wise choice. I think a lot of professionals. Do it like that.
Click to expand...
Thankyou guys! I like to shake things up after a while, it just feels better too.

Arabian said:
Looking really good man. The nuts. Look, incredible.

And I like the different types of foods you're eating.
Click to expand...
Thankyou my friend!
Zyglamail said:
Definitely would like to see more vegetables in your diet. Don't forget those.
Click to expand...
I just run out of them so fast, and making trips to the grocery store again and again just sucks lol
Shrine said:
Beef looks really good. Press like that.

Seems like you're making them into little protein bars. lol
Click to expand...
haha I can eat beef forever! I love it!
caligirl85 said:
Kickboxing is no joke at all. Had a girlfriend invite me to do a session with her and it beat me up.
Click to expand...
I used to compete in armature MMA, kickboxing and jujitsu. Had a good bag full of medals to my name.
For cardio, I just think it's a fun interactive way to move around and a skill everyone should have.
zedhed said:
And eggs together is a great idea.

If your Ketone test came out negative, then means you don't have any ketones. It's that simple.
Click to expand...

Ahh i see, so meaning that I am not in ketosis... which is strange, I will do the test again today.
 
zucchini said:
Maybe I did the test wrong or something? I did follow what the box said, pee on the test part, keep it for 15 seconds and check color. it came back negative. Should I do one more today?
Click to expand...
negative means you're not in ketosis bro @zucchini
you need to stay on a higher fats diet longer

please share foods and macros we gotta make adjustments
 
Seated dumbbell press 1x12 55lbs 2x10 55lbs
Standing side lateral raises 3x12 25lb dumbbells
Wide grip EZ bar Upright rows 3x12 70lbs
One arm lean away side cable raises 3x10 (15lbs)
Dual cable rear flyes 3x15 20lbs each side)
Reverse pec dec flyes was rushy so i did another 3 sets of reverse cable flyes 3x10 25lbs this time
NO CARDIO*

I didn't have any energy today, felt tired n sleepy all day, had about 7-8 hours of sleep last night but something was going on.

My breakfast was my protein shake in protein milk followed by light jujitsu drills and then lunch was 200 gram of lean salmon with 1 chicken bacon strip (others fell on the floor).

I am still very tried.
Once i get home i have to cook n eat as well.

Masonic Bodybuilder said:
I keep walnuts and almonds at my work desk so if I feel like a snack they are already there. Great option as long as you know how many to eat.
Click to expand...
That's definitely a good idea. I can measure them n take them with me....
Npcclassicphysique champ said:
negative means you're not in ketosis bro @zucchini
you need to stay on a higher fats diet longer

please share foods and macros we gotta make adjustments
Click to expand...
My diet has been exactly what i have been sharing here. I haven't cheated atall even when i have really wanted to. Idk if its different for everyone, the time when their body goes to keto, but i will do another test today.
 
Back workout

Bent over barbell rows: 5x8 155lbs
Dumbbell rows: 3x10 75lb
Seated wide cable rows: 3x10 187lbs
Cable pulldowns: 3x10 170 lbs (last two reps on last two sets were partials) 1x6 187lbs
Meadow's rows: 3x8 45lbs

Treadmill: 1st 5 mins was 5 incline, 3 speed. HR was avg 137. Next 12 mins was 5.5 incline, 3 speed . HR was 152 avg. Total 17 mins.

I was so done by the end of it I forgot if I wore boots or sneakers to the gym, took me a good 5 minutes to locate my BOOTS.

Gonna either make some omelet or get some cottage cheese in after a shower. See how I feel.
 
zucchini said:
yep, nuts are awesome!

Lunch:
View attachment 72745
225 grams of boneless chicken breast with a 100 grams of mediterranean salad.
Click to expand...

zucchini said:
Back workout

Bent over barbell rows: 5x8 155lbs
Dumbbell rows: 3x10 75lb
Seated wide cable rows: 3x10 187lbs
Cable pulldowns: 3x10 170 lbs (last two reps on last two sets were partials) 1x6 187lbs
Meadow's rows: 3x8 45lbs

Treadmill: 1st 5 mins was 5 incline, 3 speed. HR was avg 137. Next 12 mins was 5.5 incline, 3 speed . HR was 152 avg. Total 17 mins.

I was so done by the end of it I forgot if I wore boots or sneakers to the gym, took me a good 5 minutes to locate my BOOTS.

Gonna either make some omelet or get some cottage cheese in after a shower. See how I feel.
Click to expand...

zucchini said:
Final nutrition and calories:
View attachment 72809View attachment 72810
Click to expand...

zucchini said:
breakfast today:
View attachment 72898
7 egg omelet with some onion.
Click to expand...

zucchini said:
No jujitsu today, I instead slept in my car... and the lunch was same as yesterday:
View attachment 72907
225 grams of Chicken cooked in 2tb spoon of oliveoil and 100 gram of Salad
Click to expand...
Your ratios are way better @zucchini but I cant find your ketone test, are you testing for ketosis? with this input of fats/carb macros you should be ketogenic by now.
 
Was tired but still got in to the gym, decided to do 4 exercises for 3-4 sets each. Chest today:

Cardio: 15 mins 5 incline 3 speed treadmill.
Flat barbell press: 4x8 185lbs
Incline barbell press: 4x8 175lbs
Cable flyes: 1x12 40lbs each side. 1x8 45lbs each side. 2x10 40lbs each side.
Pec dec: 3x10 140lbs

Tired but wanted to get this workout in so i could take Saturday n sunday off since it'll be extremely cold and I'd rather stay inside...

Cooking some chicken legs in the air fryer so I can eat them with yogurt.
 
I like to cook chicken in the air fryer.

Comes out very crispy.
 
Thanks so much for posting this. Lots of good foods that you're eating.
 
Cottage cheese and nuts. I've never had that before.

Does it taste good?
 
The lunch you put together. Looks amazing.

Chicken breast and Mediterranean salad is on point.
 
Just don't eat your food Close to the keyboard. That little piece of food will get into the keyboard and screw it up.lol
 
Mobster said:
Nice breakfast
Click to expand...
It was basic, but it was nice. I've loved omelet with paprika and salt since i was a kid.
ceo said:
Bros. Yes, we definitely like that you're getting in Your Greens.
Click to expand...
I am trying to follow all the advice here :)
ROIDDERS said:
Chicken thighs. With skin are really good.

How did you end up cooking them?
Click to expand...
They were cooked in an airfryer. I did have to puncture them with a knife to get the cooked all the way.
chesty said:
I like to cook chicken in the air fryer.

Comes out very crispy.
Click to expand...
Air fryer is definitely a blessing lol
Ulter said:
Thanks so much for posting this. Lots of good foods that you're eating.
Click to expand...
Thanks my friend
e2 said:
Cottage cheese and nuts. I've never had that before.

Does it taste good?
Click to expand...
Yes, it was good. You should try it!
 
2Thick said:
I like to have nuts with some chocolate. 100% cocoa chocolate. Not the one with sugar?
Click to expand...
I tried the 100% cocoa chocolate, didn't like it. Still have the almost full bar sitting in my room.
Vadim Fedorov said:
The lunch you put together. Looks amazing.

Chicken breast and Mediterranean salad is on point.
Click to expand...
Thank-you sir!
Wootoom said:
Just don't eat your food Close to the keyboard. That little piece of food will get into the keyboard and screw it up.lol
Click to expand...
Hahaha that has happened so many times to me and you'd think i would have learnt but i haven't. I just stay a bit more careful and thank god this keyboard is a waterproof keyboard so i can just wash it 😂
 
zucchini said:
Workout today:

Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 1x10 70lbs 1x8 80lbs 1x5 80 lbs 1x8 70lbs (all ez bar)
Seated db curls 3x8 (35lbs dumbbells)
Ez bar curls: 1x10 60lbs 2x70lbs 10 reps (last two reps were a struggle)

Triceps:
Cable pushdowns: 2x12 (80lbs) 1x12 (85lbs)
Overhead cable extensions: 3x12 (80lbs)
One arm cable pushdowns: 3x12 (22lbs)
Over head one arm dumbbell extensions:1x12 30 lbs 2x10 30lbs dumbbell (last rep of 2nd set and last set was good, i was able to push)

15 mins treadmill 5 incline 3 speed - peak heart rate when I checked went to 142 but I am guessing it stayed between 135-140

Last snack/meal of the day:
View attachment 72397
Nutrition and Calories:
View attachment 72398View attachment 72399
Click to expand...
@zucchini solid macros right here!
 
zucchini said:
Woke up late, got to work late just for half a day, feeling sloppy and a bit sick.

1st meal:
View attachment 73178
250 gram of cottage cheese, 50 grams almonds 50 grams walnuts.

I will get out of work in about 3 hours for my leg day. Let's see how it goes.
Click to expand...
If you feel sick increase your vitamins intake and boost vitamin D and C, you have those?
 
LevButlerov said:
If you feel sick increase your vitamins intake and boost vitamin D and C, you have those?
Click to expand...
I dont have any multi vitamins but I'll grab a pack on my way home, just getting out of the gym. I didn't feel sick after 3pm, got ebtter actually.
Btw, did you see the picture of the keto strip i posted?

Legs workout today:

15 mins treadmill: 1st 10 mins, 5 incline 3 speed. Last 5 mins, 6 incline 3 speed.
Hack squats: 2x8, 1x10 180lbs on the machine
Leg extensions: 3x12 150lbs
Leg press: 1x8, 2x10 450lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Seated calves raises: 3x21 60lbs on the machine
Seated leg curls: 1x12 150lbs, 2x12 160lbs (last two reps were partials)
Lying leg curls: 1x8 185lbs, 2x8 165lbs
Seated Ab crunches 3x33 + 1

All in all a good workout. I did vary the weight/reps a bit as compared to last week, some more some less, but it was a good workout and felt well energized.
 
zucchini said:
I dont have any multi vitamins but I'll grab a pack on my way home, just getting out of the gym. I didn't feel sick after 3pm, got ebtter actually.
Click to expand...
you should be taking cycle support and multi vitamins with Vitamin D and C daily.
zucchini said:
15 mins treadmill: 1st 10 mins, 5 incline 3 speed. Last 5 mins, 6 incline 3 speed.
Hack squats: 2x8, 1x10 180lbs on the machine
Leg extensions: 3x12 150lbs
Leg press: 1x8, 2x10 450lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Seated calves raises: 3x21 60lbs on the machine
Seated leg curls: 1x12 150lbs, 2x12 160lbs (last two reps were partials)
Lying leg curls: 1x8 185lbs, 2x8 165lbs
Seated Ab crunches 3x33 + 1
Click to expand...
Dont train if you feel sick, take day off tomorrow.
 
LevButlerov said:
The flour wouldn't allow you to get into ketosis unfortunately.

to get into ketosis you need higher fats and minimum equal to protein.
Click to expand...
Thanks for letting me know.

This is the 1st time i have put flour in since starting to try to get in ketosis thou.

I'll do better
 
RoySimpson said:
@zucchini cottage cheese is bomb!
Click to expand...
It is, I like how easy it is to just grab and munch on while keeping good macros.
ballin2504 said:
Looks good man. Nice macros on that also
Click to expand...
I am trying the best I can!
Npcclassicphysique champ said:
Your goal is a ketogenic state bro that will need higher fat then protein and low low carbs like under 30
Click to expand...
oh wow. even lower carbs? damn! that might be a bit hard for me but I will do all I can. It's just that no matter how much meat I eat, I still want some bread or rice with it (even thou I haven't had bread or rice since I was asked not to).
 
Did nothing all day, stayed home, legs were sore... The good sore and they feel big too so I love that. Below is all of what i ate today (it was the left over chicken I cooked yesterday) didn't feel hungry atall:
1738473242804.webp
1738473250434.webp

Tomorrow I will see if I feel like getting a burger and some fried chicken or maybe a pizza... get it out of my system so I can get back at it... will also do some meal prep for the week.
 
zucchini said:
oh wow. even lower carbs? damn! that might be a bit hard for me but I will do all I can. It's just that no matter how much meat I eat, I still want some bread or rice with it (even thou I haven't had bread or rice since I was asked not to).
Click to expand...
the lowest that you can bro @zucchini and you will have cravings for sometime but they will go away once you in deep ketosis
 
zucchini said:
Did nothing all day, stayed home, legs were sore... The good sore and they feel big too so I love that. Below is all of what i ate today (it was the left over chicken I cooked yesterday) didn't feel hungry atall:
View attachment 73453View attachment 73454
Tomorrow I will see if I feel like getting a burger and some fried chicken or maybe a pizza... get it out of my system so I can get back at it... will also do some meal prep for the week.
Click to expand...
if its really hard lets do a refeed tomorrow bro and after we can start back full on low carbs ketogenic
 
Noah Wixx said:
I cant do cottage cheese ive tried just cant with the texture and look.
Click to expand...
I know a few others who say the same thing. What about greek yogurt? Me personally, I dont like the texture of it.
Npcclassicphysique champ said:
the lowest that you can bro @zucchini and you will have cravings for sometime but they will go away once you in deep ketosis
Click to expand...

Npcclassicphysique champ said:
if its really hard lets do a refeed tomorrow bro and after we can start back full on low carbs ketogenic
Click to expand...

I had fried chicken and some icecream over the weekend. Craving gone.

I did meal prep yesterday for the whole week.

My breakfast/lunch today is 500 grams of cottage cheese with 70 grams almonds and 70 grams walnuts:
1738599602786.webp
 
Doing great
 
zucchini said:
I know a few others who say the same thing. What about greek yogurt? Me personally, I dont like the texture of it.




I had fried chicken and some icecream over the weekend. Craving gone.

I did meal prep yesterday for the whole week.

My breakfast/lunch today is 500 grams of cottage cheese with 70 grams almonds and 70 grams walnuts:
View attachment 73762
Click to expand...
You should have gotten some fried chicken pics up we love cheat food pics :D
 
Cardio 15 mins treadmill, 6 incline 3 speed.

Triceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 3x10 (70lbs ez bar)
EZ bar curls 3x8 (70lbs ez bar)
DB concentration curls 3x10 (30lbs dumbbell - last two reps on last two sets were partials)

Triceps:
Cable pushdowns 3x10 (80lbs)
Overhead cable extensions 3x12 (75lbs)
One arm cable pushdowns 3x1012 (25lbs)
Over head one arm dumbbell extensions 3x10 (30lbs dumbbell)

Some over and under forearm movements as well just to end it.
 
zucchini said:
Cardio 15 mins treadmill, 6 incline 3 speed.

Triceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 3x10 (70lbs ez bar)
EZ bar curls 3x8 (70lbs ez bar)
DB concentration curls 3x10 (30lbs dumbbell - last two reps on last two sets were partials)

Triceps:
Cable pushdowns 3x10 (80lbs)
Overhead cable extensions 3x12 (75lbs)
One arm cable pushdowns 3x1012 (25lbs)
Over head one arm dumbbell extensions 3x10 (30lbs dumbbell)

Some over and under forearm movements as well just to end it.
Click to expand...

zucchini said:
My half eaten dinner:
Chicken and some dill mayo
View attachment 73819
Final nutrition and calories for the day:
View attachment 73821View attachment 73822
Click to expand...

zucchini said:
It's super cold and will stay like this for a few days, so I broke the eggs out for breakfast.
View attachment 73925View attachment 73926
Click to expand...

zucchini said:
Lunch after jujitsu:
View attachment 73934400 grams of beef cooked in olive oil with 4tb spoons of 14% sour creme.
Click to expand...
you're going to be in ketogenic state soon bro ;) but cut the protein a bit like beef cut to 300 grams a bit @zucchini
we gotta get you into ketosis fully
lets test tomorrow and see
 
Today's shoulder workout:

Seated dumbbell press 3x10 55lbs
Standing side lateral raises 4x10 25lb dumbbells
Wide grip EZ bar Upright rows 3x12 70lbs
One arm lean away side cable raises 3x10 (15lbs)
Dual cable rear flyes 3x12 (25lbs each side)
Reverse pec dec flyes 3x12 140lbs

Treadmill: 10 mins 6 incline 3 speed.

Going to my 1st swimming lesson... About time i learn a skill.
 
zucchini said:
Today's shoulder workout:

Seated dumbbell press 3x10 55lbs
Standing side lateral raises 4x10 25lb dumbbells
Wide grip EZ bar Upright rows 3x12 70lbs
One arm lean away side cable raises 3x10 (15lbs)
Dual cable rear flyes 3x12 (25lbs each side)
Reverse pec dec flyes 3x12 140lbs

Treadmill: 10 mins 6 incline 3 speed.

Going to my 1st swimming lesson... About time i learn a skill.
Click to expand...
swimming bro thats hot
how long you gonna do?
 
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