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

Kickboxing was extremely tiring today...

Back workout:

Treadmill 10 mins 3 speed

Pullups slight assist: 3x8
Bent over barbell rows: 3x10
Seated narrow cable rows: 3x10 187lbs
Cable pulldowns: Reverse grip 2x10 170lbs. Regular slight wide grip 2x10 170lbs. 1x6 187lbs
Meadows rows: 3x10 60lbs

Treadmill: 20 mins mixed incline (min 3 max 8) at 3 speed
 
1740455444902.webp
1740455454531.webp
 
zucchini said:
Kickboxing was extremely tiring today...

Back workout:

Treadmill 10 mins 3 speed

Pullups slight assist: 3x8
Bent over barbell rows: 3x10
Seated narrow cable rows: 3x10 187lbs
Cable pulldowns: Reverse grip 2x10 170lbs. Regular slight wide grip 2x10 170lbs. 1x6 187lbs
Meadows rows: 3x10 60lbs

Treadmill: 20 mins mixed incline (min 3 max 8) at 3 speed
Click to expand...
you're getting into ketosis so its going to be tiring for at least 4 days bro as you get back into it @zucchini
i suggest less intense cardio until you're deep in ketosis
 
Npcclassicphysique champ said:
its small doses over time bro but first you need the sema to start right @zucchini
Click to expand...
Oh yeah, I know what a micro dose is, but I meant to ask: how often, how much?
Npcclassicphysique champ said:
you're getting into ketosis so its going to be tiring for at least 4 days bro as you get back into it @zucchini
i suggest less intense cardio until you're deep in ketosis
Click to expand...

Npcclassicphysique champ said:
ratios are good but protein has to come down 20grams with fat the the same until you deep in ketogenic state bro
Click to expand...
Yeah I am working on it. Will try to keep up with cardio as much as I can as well.
stevesmi said:
I know what you mean I had a tiring workout as well today
Click to expand...
another long ass day at work and brutal swimming lesson :(
 
Jujitsu was good today, had only my protein shake in the morning and then dinner once I was home after gym and swimming:
Arms day:
Treadmill 10 mins 3 speed.
Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 3x10 (70lbs ez bar - i feel like i am just stuck at this weight)
Concentration curls 3x10 30lbs each side
Ez bar curls 7x8 70lbs

Triceps:
Cable pushdowns 3x12 (85lbs)
Overhead cable extensions 2x12 (80lbs) 1x12 85lbs
One arm cable pushdowns 3x10 (25lbs)
Overhead dumbbell extensions 3x10 30lbs dumbbell each side.

Swimming: 45 mins of front stroke and water treading practice it's fucking hard and taxing!

Dinner picture:
1740547061746.webp


Nutrition:
1740547082816.webp
1740547093664.webp



Carbs breakdown:
Morning carbs were 9.5gram from the milk and 3gram from the protein powder = 12.5g

Dinner carbs:
Chipotle sauce 1.5 gram garlic sauce 1.5 gram hot sauce 0 gram = 3g from sauces (NO SUGAR)
Keto tortilla 22gram carbs (WHICH WAS ALL FIBER CARBS), Peppers 7 grams, Salad 6grams = 35 g
Walnuts 13.7grams Husk 28grams = 41.7g

TOTAL CARBS = 92.2

I forgot to log the 4 table spoon of olive oil I added in the chicken when cooking so that's another 18 gram fat TOTAL FAT OF THE DAY would be = 130grams
 
zucchini said:
Kickboxing was extremely tiring today...

Back workout:

Treadmill 10 mins 3 speed

Pullups slight assist: 3x8
Bent over barbell rows: 3x10
Seated narrow cable rows: 3x10 187lbs
Cable pulldowns: Reverse grip 2x10 170lbs. Regular slight wide grip 2x10 170lbs. 1x6 187lbs
Meadows rows: 3x10 60lbs

Treadmill: 20 mins mixed incline (min 3 max 8) at 3 speed
Click to expand...
Deload or a rest??
 
zucchini said:
Jujitsu was good today, had only my protein shake in the morning and then dinner once I was home after gym and swimming:
Arms day:
Treadmill 10 mins 3 speed.
Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 3x10 (70lbs ez bar - i feel like i am just stuck at this weight)
Concentration curls 3x10 30lbs each side
Ez bar curls 7x8 70lbs

Triceps:
Cable pushdowns 3x12 (85lbs)
Overhead cable extensions 2x12 (80lbs) 1x12 85lbs
One arm cable pushdowns 3x10 (25lbs)
Overhead dumbbell extensions 3x10 30lbs dumbbell each side.

Swimming: 45 mins of front stroke and water treading practice it's fucking hard and taxing!

Dinner picture:
View attachment 78240

Nutrition:
View attachment 78241View attachment 78242


Carbs breakdown:
Morning carbs were 9.5gram from the milk and 3gram from the protein powder = 12.5g

Dinner carbs:
Chipotle sauce 1.5 gram garlic sauce 1.5 gram hot sauce 0 gram = 3g from sauces (NO SUGAR)
Keto tortilla 22gram carbs (WHICH WAS ALL FIBER CARBS), Peppers 7 grams, Salad 6grams = 35 g
Walnuts 13.7grams Husk 28grams = 41.7g

TOTAL CARBS = 92.2

I forgot to log the 4 table spoon of olive oil I added in the chicken when cooking so that's another 18 gram fat TOTAL FAT OF THE DAY would be = 130grams
Click to expand...
protein is too high still bro
 
Npcclassicphysique champ said:
protein is too high still bro
Click to expand...
It's just that I had the 300 grams chicken in the box and other boxes were also measured, I didn't want to change the ratios in the boxes and it would complicate all my meals of the week. but i will be more careful and pack less next time..
 
That's great, man. You're getting in the protein and the nuts are very good as well.
 
I can imagine how tiring kickboxing can be.

But it just shows how much dedication you have.
 
Nice, you are tearing up all that protein and then getting in your fiber. That's smart.
 
semaglutide i would do once or twice a week to start. don't over do it.
 
yeah you might want to look at doing reta instead of sema.

hearing good things from others on reta and less sides
 
ceo said:
Bros. Very nice meals. You put together. That's the breakfast of champions.
Click to expand...
Thanks man! I am trying my best!
ROIDDERS said:
Good job. Hitting the cardio on the treadmill.

Even 15 minutes is better than 0.
Click to expand...
yeah that's what I think as well, especially when I feel like doing none.
chesty said:
That's great, man. You're getting in the protein and the nuts are very good as well.
Click to expand...
Yeah, I just get so hungry that I eat all the damn chicken I have :D
Ulter said:
I can imagine how tiring kickboxing can be.

But it just shows how much dedication you have.
Click to expand...
Oh man, it's super fun I love it! just hoping to get my old physique back so I can compete again. Today's session was also kick ass.
e2 said:
Nice, you are tearing up all that protein and then getting in your fiber. That's smart.
Click to expand...
YES SIR!!
2Thick said:
Proud of you, man. Keep up the good work on this.

The food looks incredible. Keep it up.
Click to expand...
Thanks brother! I am mixing stuff up so I don't get bored lol.
Vadim Fedorov said:
semaglutide i would do once or twice a week to start. don't over do it.
Click to expand...
1ml per week? I am doing pretty okay tbh... just fryed some chicken on a pan with about 100ml of olive oil :D
Wootoom said:
yeah you might want to look at doing reta instead of sema.

hearing good things from others on reta and less sides
Click to expand...

Damn, I will have to do more research into it now to compare
 
Npcclassicphysique champ said:
good left day did you test ketosis? @zucchini
Click to expand...
I did, i think i am in ketosis, Lev think its just a slight ketosis or negative, I'll take a slight over none. I am just hopping on to last cardio after legs. Will do a test again today as soon as i get home
 
Last edited:
Legs:

Treadmill 6 incline 3 speed 10 mins

Leg extensions: 1x12 130lbs 2x10 160lbs
Hack squats: 3x8 180lbs on the machine
Leg press: 2x7 540lbs 1x8 460lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Seated calves raises: 3x21 60lbs on the machine
Lying leg curls: 3x10 175lbs
Seated leg curls: 1x10 2x8 160lbs

Seated Ab crunches 3x33 + 1

Treadmill varying incline 3 speed 10 mins.

Dinner:
1740713501809.webp


Final nutrition:

1740713474431.webp
1740713482217.webp
 
zucchini said:
Legs:

Treadmill 6 incline 3 speed 10 mins

Leg extensions: 1x12 130lbs 2x10 160lbs
Hack squats: 3x8 180lbs on the machine
Leg press: 2x7 540lbs 1x8 460lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Seated calves raises: 3x21 60lbs on the machine
Lying leg curls: 3x10 175lbs
Seated leg curls: 1x10 2x8 160lbs

Seated Ab crunches 3x33 + 1

Treadmill varying incline 3 speed 10 mins.

Dinner:
View attachment 78550

Final nutrition:

View attachment 78548View attachment 78549
Click to expand...
61 grams of fiber bro? @zucchini make sure you drink a lot of water with this
 
Npcclassicphysique champ said:
61 grams of fiber bro? @zucchini make sure you drink a lot of water with this
Click to expand...
Yes sir! the carbs I had, were all fiber carbs. My Pita was 20 gram carbs, all fiber. Husk was all fiber for 28grams. that's 48 right there.
Yeah I gotta drink even more water, in the morning it feels like I need to po more but cant lol
 
zucchini said:
Yes sir! the carbs I had, were all fiber carbs. My Pita was 20 gram carbs, all fiber. Husk was all fiber for 28grams. that's 48 right there.
Yeah I gotta drink even more water, in the morning it feels like I need to po more but cant lol
Click to expand...
Very good fiber intake bro @zucchini
 
zucchini said:
Kickboxing was extremely tiring today...

Back workout:

Treadmill 10 mins 3 speed

Pullups slight assist: 3x8
Bent over barbell rows: 3x10
Seated narrow cable rows: 3x10 187lbs
Cable pulldowns: Reverse grip 2x10 170lbs. Regular slight wide grip 2x10 170lbs. 1x6 187lbs
Meadows rows: 3x10 60lbs

Treadmill: 20 mins mixed incline (min 3 max 8) at 3 speed
Click to expand...
@zucchini kickboxing is the real deal! Great workout!
 
Today's Chest Workout:

Treadmill varying incline 3 speed 15 mins

Flat barbell press: 3x8 185lbs 1x4 1x5 195lbs
Decline barbell press: 1x10 175lbs 1x8 185lbs 1x6 195lbs
Seated machine press: 3x8 140lbs
Pec dec: 3x10 160
Cable flyes: 3x10 40lbs each side

Treadmill 15 mins 3 speed, varying incline

Nutrition:
1740798595627.webp
1740798603664.webp


For tomorrow, I might go to a buffet out of town, or get a Chinese buffet near me or at the very least, some good amount of fried chicken (which would be my least option)... I gotta get a refeed Been over 3 weeks now... let's see what I do.
 
zucchini said:
Kickboxing was extremely tiring today...

Back workout:

Treadmill 10 mins 3 speed

Pullups slight assist: 3x8
Bent over barbell rows: 3x10
Seated narrow cable rows: 3x10 187lbs
Cable pulldowns: Reverse grip 2x10 170lbs. Regular slight wide grip 2x10 170lbs. 1x6 187lbs
Meadows rows: 3x10 60lbs

Treadmill: 20 mins mixed incline (min 3 max 8) at 3 speed
Click to expand...
Good work
 
zucchini said:
Today's Chest Workout:

Treadmill varying incline 3 speed 15 mins

Flat barbell press: 3x8 185lbs 1x4 1x5 195lbs
Decline barbell press: 1x10 175lbs 1x8 185lbs 1x6 195lbs
Seated machine press: 3x8 140lbs
Pec dec: 3x10 160
Cable flyes: 3x10 40lbs each side

Treadmill 15 mins 3 speed, varying incline

Nutrition:
View attachment 78672View attachment 78673

For tomorrow, I might go to a buffet out of town, or get a Chinese buffet near me or at the very least, some good amount of fried chicken (which would be my least option)... I gotta get a refeed Been over 3 weeks now... let's see what I do.
Click to expand...
@zucchini you sure its been 3 weeks bro? i saw just about 10 days ago you did some cheat meal of sort or maybe a bit more
and today your ratios are way off
can you pick up some semaglutide? you should invest in that bottle instead of a buffet so we can get you on track leaner
 
Npcclassicphysique champ said:
@zucchini you sure its been 3 weeks bro? i saw just about 10 days ago you did some cheat meal of sort or maybe a bit more
and today your ratios are way off
can you pick up some semaglutide? you should invest in that bottle instead of a buffet so we can get you on track leaner
Click to expand...
I checked my app.
Last time I had anything was air fried waffle fryes on 14th of February.
Last weekend I was gonna have something but didn't

Weight today:
1740880111051.webp


Woke up super late today. Not driving 2 hours for food. Kindda sick as well but I think it's just the feeling of waking up late.

Resting today. Will hit arms tomorrow.
 
zucchini said:
I checked my app.
Last time I had anything was air fried waffle fryes on 14th of February.
Last weekend I was gonna have something but didn't

Weight today:
View attachment 78769

Woke up super late today. Not driving 2 hours for food. Kindda sick as well but I think it's just the feeling of waking up late.

Resting today. Will hit arms tomorrow.
Click to expand...
You might be thinking about the raspberries I had that day in breakfast? Because going back to the 8th feb is the last time I had fried chicken.

But I just had some chicken made in a wok...

Will probably just snack on some nuts for the night - Didn't even go to the grocery store to get supplies.
 
Sunday Gunday:

Treadmill: 3 speed, No incline 15 mins

Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 3x10 70lbs ez bar
Concentration curls 3x10 30lbs each side

Triceps:
Cable pushdowns 3x12 (85lbs)
Overhead cable extensions: 3x12 (85lbs)
One arm cable pushdowns 1x10 2x8 (25lbs)

A light fasted workout day today - felt good, strong and powerful throughout.

Just got home and made some chicken curry (ONLY CARBS IN HERE ARE TOMATOES, PEPPERS AND YOGURT)
1740951924471.webp
 
zucchini said:
I checked my app.
Last time I had anything was air fried waffle fryes on 14th of February.
Last weekend I was gonna have something but didn't

Weight today:
View attachment 78769

Woke up super late today. Not driving 2 hours for food. Kindda sick as well but I think it's just the feeling of waking up late.

Resting today. Will hit arms tomorrow.
Click to expand...

zucchini said:
You might be thinking about the raspberries I had that day in breakfast? Because going back to the 8th feb is the last time I had fried chicken.

But I just had some chicken made in a wok...

Will probably just snack on some nuts for the night - Didn't even go to the grocery store to get supplies.
Click to expand...
I personally clicked back it was fried chicken I saw but I follow your log so I remember also like NPC there was something I missed @zucchini
 
zucchini said:
Sunday Gunday:

Treadmill: 3 speed, No incline 15 mins

Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 3x10 70lbs ez bar
Concentration curls 3x10 30lbs each side

Triceps:
Cable pushdowns 3x12 (85lbs)
Overhead cable extensions: 3x12 (85lbs)
One arm cable pushdowns 1x10 2x8 (25lbs)

A light fasted workout day today - felt good, strong and powerful throughout.

Just got home and made some chicken curry (ONLY CARBS IN HERE ARE TOMATOES, PEPPERS AND YOGURT)
View attachment 78897
Click to expand...
Meal looks good :D @zucchini but training start doing 3x15 not 3x10 on volume
 
LevButlerov said:
I personally clicked back it was fried chicken I saw but I follow your log so I remember also like NPC there was something I missed @zucchini
Click to expand...
Did you see the date on it? I remember the Fried chicken was end of January
LevButlerov said:
can you please check if you're in ketosis? @zucchini
Click to expand...
Checked. Still at trace 0.5/5
LevButlerov said:
Meal looks good :D @zucchini but training start doing 3x15 not 3x10 on volume
Click to expand...
Reps? Okay. I will go higher from tomorrow starting on shoulders.
 
zucchini said:
Did you see the date on it? I remember the Fried chicken was end of January

Checked. Still at trace 0.5/5

Reps? Okay. I will go higher from tomorrow starting on shoulders.
Click to expand...
@zucchini its trace likely because your protein too high, we need back to back 4 days where you have lets say 120-140 grams of fat and 80 grams of protein, once in ketosis easier to add back protein, think purple on the stick.
 
LevButlerov said:
@zucchini its trace likely because your protein too high, we need back to back 4 days where you have lets say 120-140 grams of fat and 80 grams of protein, once in ketosis easier to add back protein, think purple on the stick.
Click to expand...
See that was the missing link then... I just thought that I need to lower my carbs and protein high with high fat.
But I guess I was just overlooking the part where protein would also not let my body go into ketosis. I will decrease the protein.
LevButlerov said:
I like your dinner, add a few walnuts to it. :D @zucchini
Click to expand...
On it!
 
zucchini said:
See that was the missing link then... I just thought that I need to lower my carbs and protein high with high fat.
But I guess I was just overlooking the part where protein would also not let my body go into ketosis. I will decrease the protein.
Click to expand...
Protein converts to glucose at 54% ratio thats the issue with high protein before you hit keto @zucchini
 
LevButlerov said:
Protein converts to glucose at 54% ratio thats the issue with high protein before you hit keto @zucchini
Click to expand...
Can you share any youtube links regarding this so I can educate myself more on this?

Kickboxing today was super intense, went back to basics with teeps and distance management pad work.
Shoulder Workout:

Seated dumbbell press 3x15 40lbs dumbbells 1x10 55lb dumbbells
Standing side lateral raises 3x15 25lbs dumbbells
Wide grip EZ bar Upright rows 1x15 1x12 1x14 70lbs
Dual cable rear flyes 1x15 1x13 1x11 25lbs each side (I'll lower the weight next time)
Reverse pec dec flyes 2x15 120lbs 1x12 140lbs

Treadmill 15 mins 3 speed 6 incline

I didn't do cardio before the workout since I was increasing volume today - didn't go as bad as I thought it would cause of the slight lower weight.
I will go back to before and after from tomorrow - I will, for the most part, keep my leg day the same volume as before since I have been noticing good strength and muscle endurance in the legs.

Final nutrition:
1741054727482.webp
1741054733636.webp
 
zucchini said:
Can you share any youtube links regarding this so I can educate myself more on this?
Click to expand...
these are NIH studies bro @zucchini take our word for it, unless you want to read a ton of studies lol
zucchini said:
Kickboxing today was super intense, went back to basics with teeps and distance management pad work.
Shoulder Workout:

Seated dumbbell press 3x15 40lbs dumbbells 1x10 55lb dumbbells
Standing side lateral raises 3x15 25lbs dumbbells
Wide grip EZ bar Upright rows 1x15 1x12 1x14 70lbs
Dual cable rear flyes 1x15 1x13 1x11 25lbs each side (I'll lower the weight next time)
Reverse pec dec flyes 2x15 120lbs 1x12 140lbs

Treadmill 15 mins 3 speed 6 incline

I didn't do cardio before the workout since I was increasing volume today - didn't go as bad as I thought it would cause of the slight lower weight.
I will go back to before and after from tomorrow - I will, for the most part, keep my leg day the same volume as before since I have been noticing good strength and muscle endurance in the legs.
Click to expand...
any vids of the kickboxing bro?
zucchini said:
Can you share any youtube links regarding this so I can educate myself more on this?

Kickboxing today was super intense, went back to basics with teeps and distance management pad work.
Shoulder Workout:

Seated dumbbell press 3x15 40lbs dumbbells 1x10 55lb dumbbells
Standing side lateral raises 3x15 25lbs dumbbells
Wide grip EZ bar Upright rows 1x15 1x12 1x14 70lbs
Dual cable rear flyes 1x15 1x13 1x11 25lbs each side (I'll lower the weight next time)
Reverse pec dec flyes 2x15 120lbs 1x12 140lbs

Treadmill 15 mins 3 speed 6 incline

I didn't do cardio before the workout since I was increasing volume today - didn't go as bad as I thought it would cause of the slight lower weight.
I will go back to before and after from tomorrow - I will, for the most part, keep my leg day the same volume as before since I have been noticing good strength and muscle endurance in the legs.

Final nutrition:
View attachment 79120View attachment 79121
Click to expand...
your protein still too high for ketosis bro

did you test today?
 
Npcclassicphysique champ said:
these are NIH studies bro @zucchini take our word for it, unless you want to read a ton of studies lol

any vids of the kickboxing bro?

your protein still too high for ketosis bro

did you test today?
Click to expand...
Hey man,

I will record a few videos of kickboxing tomorrow 100%! I just gotta prop my phone up on some sort of tripod.

Still high at a 100 grams? Damn... I just dont wanna feel weak and lathargic... Okay I'll reduce further...

No test yesterday. I'll test tomorrow
 
zucchini said:
Hey man,

I will record a few videos of kickboxing tomorrow 100%! I just gotta prop my phone up on some sort of tripod.

Still high at a 100 grams? Damn... I just dont wanna feel weak and lathargic... Okay I'll reduce further...

No test yesterday. I'll test tomorrow
Click to expand...
you are thinking long term, we need to think short term bro get in ketosis then you can up the protein, you need 4 days steady lower protein higher fats to get in and test on the strip @zucchini
 
Medium intensity partner drills in jujitsu today.

Legs workout:

Treadmill varying incline 3 speed 10 mins

Leg extensions: 3x12 140lbs
Hack squats: 1x10 1x9 1x8 180lbs on the machine
Leg press: 1x10 2x9 450lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Seated calves raises: 3x21 60lbs on the machine
Lying leg curls: 3x10 180lbs
Seated leg curls: 3x10 150lbs

No abs, was running late for my swimming lesson.

Swimming practice 60 mins. Front crawl is kicking my ass!

1741149210969.webp
1741149219745.webp


I am beat! gonna get some sleep.
 
zucchini said:
Medium intensity partner drills in jujitsu today.

Legs workout:

Treadmill varying incline 3 speed 10 mins

Leg extensions: 3x12 140lbs
Hack squats: 1x10 1x9 1x8 180lbs on the machine
Leg press: 1x10 2x9 450lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Seated calves raises: 3x21 60lbs on the machine
Lying leg curls: 3x10 180lbs
Seated leg curls: 3x10 150lbs

No abs, was running late for my swimming lesson.

Swimming practice 60 mins. Front crawl is kicking my ass!

View attachment 79277View attachment 79278

I am beat! gonna get some sleep.
Click to expand...
higher fats today again bro cut protein more and test next day
 
Npcclassicphysique champ said:
higher fats today again bro cut protein more and test next day
Click to expand...
It was a prepped meal portion for yesterday, today I am modifying it all.
All I am having today in my breakfast - munch is nuts, no cottage chesse, so that will bring the protein down. I got only kickboxing today so once I am home, I will have beef only with a keto pita and husk and sauces so that will provide me with ample fat and maybe less than 80grams proteins for the day and over 150 grams of fat....

Lets see how today goes.

I will try my best to set the phone up for some kickboxing clips.
 
zucchini said:
It was a prepped meal portion for yesterday, today I am modifying it all.
All I am having today in my breakfast - munch is nuts, no cottage chesse, so that will bring the protein down. I got only kickboxing today so once I am home, I will have beef only with a keto pita and husk and sauces so that will provide me with ample fat and maybe less than 80grams proteins for the day and over 150 grams of fat....

Lets see how today goes.

I will try my best to set the phone up for some kickboxing clips.
Click to expand...
@zucchini lets see how it goes, I hope you are in ketosis by tomorrow.
 
zucchini said:
Dinner around 6ish
View attachment 79422
Nutrition:
View attachment 79423View attachment 79424
Click to expand...
Meals look good but again protein too high, you need to drop it below 100 grams @zucchini for 3 days only.

zucchini said:
View attachment 79433

I think it is between Trace (5/0.5) and Small (15/1.5) now.

Gonna sleep and I will test it tomorrow.
Click to expand...
Your body seems to not be getting into ketosis or light trace, we need to be Moderate like 1.5-4 level thats full ketogenic state. @zucchini
 
LevButlerov said:
Meals look good but again protein too high, you need to drop it below 100 grams @zucchini for 3 days only.


Your body seems to not be getting into ketosis or light trace, we need to be Moderate like 1.5-4 level thats full ketogenic state. @zucchini
Click to expand...
protein was less than 80 grams for the day. Today as well.. less than 100 grams...


stevesmi said:
if you fast 20-24 hours you will piss out a lot of ketones
Click to expand...
We can try that!
 
Workout today:
Treadmill: 15 mins 3 speed varying incline (min 3 max 8)

Assisted pullups: 3x10
Bent over barbell rows: 3x10 155lbs (I would need to lower the weight to go to 15 reps)
One arm Dumbbell rows: 75lbs 3x10
Seated narrow cable rows: 2x12 1x10 187lbs
Cable pulldowns: 2x10 170lbs 1x8 187lbs lbs

Treadmill: 15 mins varying incline 3 speed

Nutrition:
1741327790722.webp
1741327798590.webp
 
Mobster said:
Nice snack. Where's the food lol
Click to expand...
haha man we have just been trying to cut down on stuff to get into ketosis which is proving harder that it sounds - for me.
I have been going down in weight and up in strength and movement so I guess that's something good coming out of it?

Since the start from 6th of January, I have gone down 9.xx kgs.
 
zucchini said:
protein was less than 80 grams for the day. Today as well.. less than 100 grams...
Click to expand...

zucchini said:
Workout today:
Treadmill: 15 mins 3 speed varying incline (min 3 max 8)

Assisted pullups: 3x10
Bent over barbell rows: 3x10 155lbs (I would need to lower the weight to go to 15 reps)
One arm Dumbbell rows: 75lbs 3x10
Seated narrow cable rows: 2x12 1x10 187lbs
Cable pulldowns: 2x10 170lbs 1x8 187lbs lbs

Treadmill: 15 mins varying incline 3 speed

Nutrition:
View attachment 79580View attachment 79581
Click to expand...
I see protein at 115 here.

can you fast for 24 hours so we can jump start the ketogenic state?
It seems we can't get you in deeper ketosis otherwise. @zucchini
 
Saturday Arms:

Treadmill 15 mins 3 speed
Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 3x15 (60lbs ez bar
Concentration curls 3x15 25lbs each side
Ez bar curls 3x12 50lbs

Triceps:
Cable pushdowns 3x15 (80lbs)
Overhead cable extensions 3x15 (80lbs)
One arm cable pushdowns 1x15 (20lbs) 1x14 1x12 25lbs (each side)
Overhead dumbbell extensions 3x11 30lbs 2x14 25lb dumbbell each side

Swimming practice 30 mins.
 
ballin2504 said:
@zucchini id say you’re right on the color match. Good idea to test next day.
Click to expand...

Npcclassicphysique champ said:
perfect day bro @zucchini lets give it 3 days on this and test ketosis
Click to expand...
I did the test, 24-25 hours no calories:
1741484237203.webp
1741484213178.webp


It's at Moderate 40/4. Camera kept on correcting/changing or blurring it out.

I am gonna have a chicken keto roll now and watch some UFC.

For tomorrow, you guys want me to stick to the high far low carbs low protein diet? how many days? I was thinking that we can also stay in OMAD or intermittent fasting with an eating window of 4 and fasting window of 20. so a 20/4 or a 20/6, that way I can stay in a keto state for longer, and maybe that's why I experience good and fast fat lost with my 20/4 intermittent back in 2018? However my protein, carbs and far were all over 120 120 and 80 respectively back then while intermittent-ing. But yes, I am open to ideas...
 
Last edited:
zucchini said:
I did the test, 24-25 hours no calories:
View attachment 79830View attachment 79829

It's at Moderate 40/4. Camera kept on correcting/changing or blurring it out.

I am gonna have a chicken keto roll now and watch some UFC.

For tomorrow, you guys want me to stick to the high far low carbs low protein diet? how many days? I was thinking that we can also stay in OMAD or intermittent fasting with an eating window of 4 and fasting window of 20. so a 20/4 or a 20/6, that way I can stay in a keto state for longer, and maybe that's why I experience good and fast fat lost with my 20/4 intermittent back in 2018? However my protein, carbs and far were all over 120 120 and 80 respectively back then while intermittent-ing. But yes, I am open to ideas...
Click to expand...
much better bro closer to the level we want, ketosis is the way to lean@zucchini
 
Monday today another day of 24 hr fast...

A medium pace kickboxing session ending in abs.

Shoulders:
Treadmill 3 speed 0 incline 8 mins + 7 mins 6 incline 3 speed

Seated dumbbell press 3x15 50lbs dumbbells
Standing side lateral raises 3x15 25lbs dumbbells
Wide grip EZ bar Upright rows 3x15 70lbs
Dual cable rear flyes 1x15 20lbs each side 2x15 25lbs each side
Reverse pec dec flyes 3x15 120lbs

Treadmill 10 mins 3 speed 0 incline + 5 mins 3 speed 6 incline

Gonna get some food in me now!
 
Good lookin food
 
zucchini said:
So I went for jujitsu today... I did have some strange pain in my left wrist from kickboxing yesterday and I couldn't punch hard or fast, and today in jujitsu, I couldn't pull, it felt week...
I guess it's time for BPC 157... can someone PLEASE guide me on the dosage? how many ml/MG? how many times a week?
Click to expand...
250mcg ed you can split dose it but start ed pinning close to site, do you have the bpc? how about tb500? @zucchini
i suggest umbrella labs
 
Jujitsu: Sweeps and armbar from guard.

Legs workout:

Treadmill varying incline 3 speed 15 mins

Hack squats: 2x15 90 lbs and 1x8 180lbs on the machine
Leg press: 2x12 360lbs and 1x10 450lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Seated calves raises: 3x21 50lbs on the machine
Lying leg curls: 3x10 165lbs
Seated leg curls: 3x10 140lbs

3x33 +1 seated abs crunches.

Swimming practice 45 mins.

Been 26 hours, gonna get some food in! - Don't think I will do this tomorrow.
 
zucchini said:
Jujitsu: Sweeps and armbar from guard.

Legs workout:

Treadmill varying incline 3 speed 15 mins

Hack squats: 2x15 90 lbs and 1x8 180lbs on the machine
Leg press: 2x12 360lbs and 1x10 450lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Seated calves raises: 3x21 50lbs on the machine
Lying leg curls: 3x10 165lbs
Seated leg curls: 3x10 140lbs

3x33 +1 seated abs crunches.

Swimming practice 45 mins.

Been 26 hours, gonna get some food in! - Don't think I will do this tomorrow.
Click to expand...

zucchini said:
View attachment 80314View attachment 80315
Click to expand...
protein still a bit high to be in ketosis bro you ketogenic yet?
 
Workout after work:
BACK:

Bent over barbell rows: 3x10 155lbs
Meadows rows 1x10 50lbs 2x10 65lbs
Seated narrow cable rows: 3x12 187lbs
Cable pulldowns: 3x14 165lbs

Treadmill: 15 mins mixed incline 3 speed


Weight today before I had food:
1741918444354.webp

@Npcclassicphysique champ Test:
1741918478110.webp

Idk why the camera makes foreground lighter but the color was close to moderate.

Nutrition:
1741918516521.webp
1741918527510.webp

Had food after 24 hours today as well.
 
zucchini said:
Workout after work:
BACK:

Bent over barbell rows: 3x10 155lbs
Meadows rows 1x10 50lbs 2x10 65lbs
Seated narrow cable rows: 3x12 187lbs
Cable pulldowns: 3x14 165lbs

Treadmill: 15 mins mixed incline 3 speed


Weight today before I had food:
View attachment 80638
@Npcclassicphysique champ Test:
View attachment 80639
Idk why the camera makes foreground lighter but the color was close to moderate.

Nutrition:
View attachment 80640View attachment 80641
Had food after 24 hours today as well.
Click to expand...
Looks like actual ketosis today @zucchini
The key is to stay at these ratios and start doing more cardio to cut.
Do you have time to add more cardio?
 
LevButlerov said:
Looks like actual ketosis today @zucchini
The key is to stay at these ratios and start doing more cardio to cut.
Do you have time to add more cardio?
Click to expand...

stevesmi said:
Good job man nice to see the ketosis update
Click to expand...

Thankyou guys.
I have been in this ketosis color for a few days now.

Just came home from training:
Chest:

Treadmill 3 speed 3 incline 15 mins

Flat barbell press: 2x10 185lbs 1x5 205 lbs
Decline barbell press: 3x10 185lbs 1x2 225lbs
Seated machine press: 3x10 130lbs
Pec dec: 3x10 160
Cable flyes: 3x10 40lbs each side

Treadmill 3 speed 3 incline 15 mins

So I am on a 30 mins (2 splits of 15 mins) cardio. How much more should I add? mind you, I also have kickboxing and jujitsu 4 days a week where jujitsu is a bit more technical and slow paced while Kickboxing is high paced cardio.

@LevButlerov is the ISSA certificate worth it? I kindda wanna get one in personal training...any advice?
 
Looks like you got some Ketone action going, not bad. You're pissing out some fat cells, that's a good thing.
 
You've been in ketosis for a few days, that means that you're doing something right. That's a good sign.
 
You will never go wrong with more cardio but I think an hour a day is perfect.


30 minutes even is really good.
 
where do you want to work with personal training?

just go ask them what they would like to see so you know.
 
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