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That's tough to get down that far
Yeh man, but that's the way my body does.. even with Atkins..I had to do the 20 Carbs a day for at least 8-10 days before I would get into ketosis..but once I get there, the weight just melts off of me
No gym today
Food
1/4 cup raw almonds
Calories = 160
Fat -14
Carbs - 2
Protein- 6
RAW Protein
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
2 homemade burritos w/burger, olives, tomatoes, sour cream
Calories- 332
Fat- 22
Carbs- 5
Protein- 12
6oz sirloin w/12 shrimp
Calories- 428
Fat- 22
Carbs- 1
Protein- 50
2 more homemade burritos w/burger, olives, tomatoes, sour cream
Calories- 332
Fat- 22
Carbs- 5
Protein- 12
(Some sugar free candy 5 carbs)
Total
Calories- 1412
Fat- 73
Carbs- 19
Protein- 110
Food
1/4 cup raw almonds
Calories = 160
Fat -14
Carbs - 2
Protein- 6
RAW Protein
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
2 homemade burritos w/burger, olives, tomatoes, sour cream
Calories- 332
Fat- 22
Carbs- 5
Protein- 12
6oz sirloin w/12 shrimp
Calories- 428
Fat- 22
Carbs- 1
Protein- 50
2 more homemade burritos w/burger, olives, tomatoes, sour cream
Calories- 332
Fat- 22
Carbs- 5
Protein- 12
(Some sugar free candy 5 carbs)
Total
Calories- 1412
Fat- 73
Carbs- 19
Protein- 110
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LevButlerov
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sorry about that looked like rice to me lol
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Ideally you should consume the same amount of grams of fat as protein to get into heavy ketosis. Dan Duchaine once told me in an email that the fastest way to get into ketosis is to keep protein at about 50 grams per day for the first few days and pretty much all cals from fat. He was the guru when it comes to keto diets. Personally my favorite way to get into heavy ketosis is to just eat nuts.
Really? OK, I thought it was totally focused on carbs.. I'll hit the fats Harder@dominion7 very nice meal plan todaysupport. You do need some extra fats for ketosis please.
Ok, thanks for tip.. I'll start throwing in my avocados with my eggs & steaks
@dominion7 Legit updates so far bro....meal looks fantastic.........
Thx brother
for sure bro to get into ketosis you need low carbs higher fats but as times goes on keeping fats a big higher to let the body learn to use ketones for fuel is crucial @dominion7
for sure bro I got the old bodyopus book too @RoidRage69
Nice to see
Long day today
Food
1 cup raw almonds w/Atkins candy
Calories = 500
Fat -28
Carbs - 7
Protein- 19
RAW Protein
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
10oz Ribeye
Calories- 425
Fat- 23
Carbs- 0
Protein- 60
2 pieces of zero Carb bread with ghee
Calories- 70
Fat- 9
Carbs- 0
Protein- 10
1 homemade burritos w/burger, olives, tomatoes, sour cream
Calories- 166
Fat- 11
Carbs- 2
Protein- 6
Total
Calories- 1321
Fat- 74
Carbs- 22
Protein- 125
Food
1 cup raw almonds w/Atkins candy
Calories = 500
Fat -28
Carbs - 7
Protein- 19
RAW Protein
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
10oz Ribeye
Calories- 425
Fat- 23
Carbs- 0
Protein- 60
2 pieces of zero Carb bread with ghee
Calories- 70
Fat- 9
Carbs- 0
Protein- 10
1 homemade burritos w/burger, olives, tomatoes, sour cream
Calories- 166
Fat- 11
Carbs- 2
Protein- 6
Total
Calories- 1321
Fat- 74
Carbs- 22
Protein- 125
Had a bad day today..gym days this week will be Wednesday Thursday Friday Saturday
Food
1 cup raw almonds w/Atkins candy
Calories = 500
Fat -28
Carbs - 7
Protein- 19
RAW Protein
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
2 homemade burritos w/burger, olives, tomatoes, sour cream
Calories- 332
Fat- 22
Carbs- 5
Protein- 12
5 eggs
Calories- 315
Fat- 21
Carbs- 2
Protein- 28
Avacado
Calories - 227
Fat- 21
Carbs- 12
Protein- 3
Bison sirloin
Calories- 190
Fat - 4
Carbs - 0
Protein- 36
Total
Calories- 1724
Fat - 99
Carbs - 30
Protein- 128
Food
1 cup raw almonds w/Atkins candy
Calories = 500
Fat -28
Carbs - 7
Protein- 19
RAW Protein
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
2 homemade burritos w/burger, olives, tomatoes, sour cream
Calories- 332
Fat- 22
Carbs- 5
Protein- 12
5 eggs
Calories- 315
Fat- 21
Carbs- 2
Protein- 28
Avacado
Calories - 227
Fat- 21
Carbs- 12
Protein- 3
Bison sirloin
Calories- 190
Fat - 4
Carbs - 0
Protein- 36
Total
Calories- 1724
Fat - 99
Carbs - 30
Protein- 128
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No gym this morning had to work early.
1/2 cup almonds
Calories- 320
Fat- 28
Carbs- 4
Protein- 12
2 homemade burritos w/burger, olives, tomatoes, sour cream & an avocado
Calories- 559
Fat- 43
Carbs- 9
Protein- 15
Bison sirloin
Calories- 190
Fat - 4
Carbs - 0
Protein- 36
6oz cod filet
Calories- 100
Fat- 1
Carbs- 0
Protein- 23
1 cup Carb smart ice cream
Calories- 180
Fat- 7
Carbs- 7
Protein- 3
Total
Calories- 1349
Fat- 83
Carbs- 20
Protein- 89
1/2 cup almonds
Calories- 320
Fat- 28
Carbs- 4
Protein- 12
2 homemade burritos w/burger, olives, tomatoes, sour cream & an avocado
Calories- 559
Fat- 43
Carbs- 9
Protein- 15
Bison sirloin
Calories- 190
Fat - 4
Carbs - 0
Protein- 36
6oz cod filet
Calories- 100
Fat- 1
Carbs- 0
Protein- 23
1 cup Carb smart ice cream
Calories- 180
Fat- 7
Carbs- 7
Protein- 3
Total
Calories- 1349
Fat- 83
Carbs- 20
Protein- 89
Attachments
following your log bro
@dominion7 you keeping it keto fullyyou gotta get cardio up as much as you can to burn the ketones and lean out
now that you in ketosis any cardio you do is FAT burning
Would like to see you make sense some more veggies.
And fruit wouldn't be bad, either.
And fruit wouldn't be bad, either.
He needs psyllium husk ed higher dose with ketogenic food.
I'd love some fruit, but it's hard to eat any and get into deep ketosis. I could do some strawberries instead of low carb ice cream & candy I guess..lol
The ingredients are not good but high in fiber. I have attached pics of the zero Carb bread & wraps
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You will love it, but it's lean
My work schedule got in the way of the gym, and I got my truck stuck in the mud, but my neighbor pulled me out. I was just pissed and let it ruin my day
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I fly out March 19th
I had forgotten about the husks and just started on them yesterday
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This is capsules. Do you have powders?
No, why? It's organic & 750mg.. what dose are you suggesting?
You need about 30 grams of psyllium per day. That’s 2 tbsp with powder.
With capsules it would be 30 capsules + very difficult.
Ugh..You need about 30 grams of psyllium per day. That’s 2 tbsp with powder.
With capsules it would be 30 capsules + very difficult.
Start slow, you have capsule already. 5-6 per day.Ugh..
Flat bench
95x20
135x15
185x8
225x3
135x20
Reverse grip pulldowns
130x15
145x10
160x8
V grip Tricep pushdowns
70x15
80x8
90x4
30min cardio
20min sauna
Food
1/2 cup sunflower kernels
Calories- 360
Fat- 32
Carbs- 6
Protein- 12
1/2 cup almonds
Calories- 320
Fat- 28
Carbs- 4
Protein- 12
2 burritos w/grass fed burger, sour cream, tomatoes, olives on low carb wraps
Calories - 840
Fat- 57
Carbs- 12
Protein- 53
1 cup Carb smart ice cream
Calories- 180
Fat- 7
Carbs- 7
Protein- 3
Total
Calories- 1700
Fat- 124
Carbs- 29
Protein- 80
95x20
135x15
185x8
225x3
135x20
Reverse grip pulldowns
130x15
145x10
160x8
V grip Tricep pushdowns
70x15
80x8
90x4
30min cardio
20min sauna
Food
1/2 cup sunflower kernels
Calories- 360
Fat- 32
Carbs- 6
Protein- 12
1/2 cup almonds
Calories- 320
Fat- 28
Carbs- 4
Protein- 12
2 burritos w/grass fed burger, sour cream, tomatoes, olives on low carb wraps
Calories - 840
Fat- 57
Carbs- 12
Protein- 53
1 cup Carb smart ice cream
Calories- 180
Fat- 7
Carbs- 7
Protein- 3
Total
Calories- 1700
Fat- 124
Carbs- 29
Protein- 80
Attachments
this is perfect that training i love bro cardio and reps with sauna stay there
on the macros you can now go to 100 grams protein tomorrow as you start deeper ketosis
but please test in AM ketosis to make sure you're in it before the bump @dominion7
I'll post results a little after 4am when I get up
Ok, I used some Carbs this morning on a tiny bit of fruit...lol
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Nice work brother! Very interested to see your personal results from a deep ketosis!
Workout
Cable Low Rows
160x15
175x12
190x10
205x8
Sitting smith shoulder press
75x10 x 3 sets super set with
40x10 x 3 sets BB upright Rows
EZ bar curls
50x20
60x15
70x10
30min cardio
20min sauna
Food
5 eggs
Calories- 315
Fat- 21
Carbs- 2
Protein- 28
Avacado
Calories - 227
Fat- 21
Carbs- 12
Protein- 3
burritos stuff w/grass fed burger, sour cream, tomatoes, olives on 1 low carb wrap
Calories - 780
Fat- 55
Carbs- 8
Protein- 49
Total
Calories - 1322
Fat- 97
Carbs- 22
Protein- 81
headed to store for some more meat & eggs etc. I'm still a little hungry
Cable Low Rows
160x15
175x12
190x10
205x8
Sitting smith shoulder press
75x10 x 3 sets super set with
40x10 x 3 sets BB upright Rows
EZ bar curls
50x20
60x15
70x10
30min cardio
20min sauna
Food
5 eggs
Calories- 315
Fat- 21
Carbs- 2
Protein- 28
Avacado
Calories - 227
Fat- 21
Carbs- 12
Protein- 3
burritos stuff w/grass fed burger, sour cream, tomatoes, olives on 1 low carb wrap
Calories - 780
Fat- 55
Carbs- 8
Protein- 49
Total
Calories - 1322
Fat- 97
Carbs- 22
Protein- 81
headed to store for some more meat & eggs etc. I'm still a little hungry
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Looks very fancy of a meal.
creative and tasty I bet.
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@dominion7 The cardio will help burn off the excess ketones, but looking at your ketone strip you're not in keep ketosis yet. You're sure about the carbs number?
I also noticed in AM you put "eggs" but I didnt see the fruit, did I miss it?
I believe added 5 Carbs to the whole meal..(I think) I'll watch closer
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No problem at all, but lets make sure we get you into a bit deeper ketosis.
this way full fat burning mode.
Oh I'm trying, I'll get there. It's a little darker this morning & another pound down.No problem at all, but lets make sure we get you into a bit deeper ketosis.
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Much better today AM.
you're deeper into ketosis.
Not feeling very well today. Didn't get much sleep last night so didn't get up for the gym. I had some eggs & bacon this morning and split a 16oz ribeye for lunch and dinner. Still not feeling good, my neck has been bothering me for over a week and tonight is the worst. My stomach is a little queasy I am just going to crash. Sorry for the weak update, goodnight.
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Can you add pre bed aids to thelp you sleep? how about melatonin + valerian root? we can start and get you deeper sleep. @dominion7
I have some Nutrolzol I'm going to start taking tonight to help. But it's mainly due to my neck being so sore. But, I got up this morning and went to the gym and worked the major pain out of it
@dominion7 food is looking on point bro!
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Nutrozol 677 is good before bed, let us know how it goes.
Yeh thanks to @RoySimpson who sent me a bottle right after I started my cycle along with the bottle of Ostazol. I'll utilizing the Nutrozol tonight. My neck still is bothering me, some ibuprofen & aspirin helped during this morning's workout.
Incline bench
65x20
95x15
135x10
185x5
Matrix Diverging Lat Pulldown
100x15
115x10
130x8
30min cardio
20min sauna
Food
4 eggs 6pieces of bacon
Calories- 580
Fat- 45
Carbs- 1
Protein- 24
Chicken Cesar Salad
Calories- 310
Fat- 20
Carbs- 8
Protein- 25
RAW Protein
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
1/4 cup sunflower kernels
Calories- 180
Fat- 16
Carbs- 4
Protein- 6
Sugar free candy - 4 Carbs
Total
Calories- 1230
Fat- 84
Carbs- 20
Protein- 85
Incline bench
65x20
95x15
135x10
185x5
Matrix Diverging Lat Pulldown
100x15
115x10
130x8
30min cardio
20min sauna
Food
4 eggs 6pieces of bacon
Calories- 580
Fat- 45
Carbs- 1
Protein- 24
Chicken Cesar Salad
Calories- 310
Fat- 20
Carbs- 8
Protein- 25
RAW Protein
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
1/4 cup sunflower kernels
Calories- 180
Fat- 16
Carbs- 4
Protein- 6
Sugar free candy - 4 Carbs
Total
Calories- 1230
Fat- 84
Carbs- 20
Protein- 85
yup used to be on nutrozol more but as n2bm is not carrying it anymore bro too bad
your ratios are tight but are you able to do anything or all pain?
The pain is there all the time now. I've been taking ibuprofen & Tylenol & my wife keeps a mix of peppermint & copaiba oil applied for some relief. If it doesn't let up at all, tomorrow I have to go see the doc. I hope I didn't pinch something.
I'll post what little I ate today in a minute
RAW Protein
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
1/4 cup sunflower kernels
Calories- 180
Fat- 16
Carbs- 4
Protein- 6
1/4 cup raw almonds
Calories = 160
Fat -14
Carbs - 2
Protein- 6
2 burritos w/grass fed burger, sour cream, tomatoes, olives on 0 carb wraps
Calories - 840
Fat- 57
Carbs- 7
Protein- 53
Sugar free candy - 4 Carbs
Total
Calories - 1340
Fat- 91
Carbs- 21
Protein- 95
Calories- 160
Fat- 3
Carbs- 4
Protein- 30
1/4 cup sunflower kernels
Calories- 180
Fat- 16
Carbs- 4
Protein- 6
1/4 cup raw almonds
Calories = 160
Fat -14
Carbs - 2
Protein- 6
2 burritos w/grass fed burger, sour cream, tomatoes, olives on 0 carb wraps
Calories - 840
Fat- 57
Carbs- 7
Protein- 53
Sugar free candy - 4 Carbs
Total
Calories - 1340
Fat- 91
Carbs- 21
Protein- 95
can you post a pic of the location of the pain bro? and describe more a bit please
very ketogenic ratios bro, whats your ketone level? can you please measure @dominion7
@Freki @Allupfromhere this is the kind of ratios I was just talking about in your log for ketogenic state
you can see @dominion7 is in moderate ketosis here
https://www.evolutionary.org/forums/threads/2025-road-to-italy-cutting-log.102291/post-1685164
Cheers, Last question is this enough protein to grow or at least maintain muscle size?
yes it will be bro
once you in deep ketosis after 4-5 days you can bump protein to 150 easy
Hey bros,
I went to my doctor yesterday for my neck pain. He is an O.D. instead of a M.D. I cut n paste the differences below. But anyway, he said the bottom of the trapezius muscle is so tight its pulling down on the upper part of the trap & levator scalpulae muscle causing a ton of tension just to hold my head upright. Which is causing all my pain & tension headache. So I'm taking a muscle relaxer (sumatriptan) very common to see if it will loosen up along with some neck stretching techniques. I can't lift let alone concentrate on my work. It sucks..but it should be straightened out in a couple if days.
(Food still on point, steak, almonds, sun flower kernels, eggs & avocados) ( But, I am giving up on zero carb wraps, I don't believe it's true. My test strip was a little lighter today, and I out ap pound back on. I'm not eating anymore of them for now, but maybe as maintenance later)
Ok here is M.D vs O.D. doctor below:
I went to my doctor yesterday for my neck pain. He is an O.D. instead of a M.D. I cut n paste the differences below. But anyway, he said the bottom of the trapezius muscle is so tight its pulling down on the upper part of the trap & levator scalpulae muscle causing a ton of tension just to hold my head upright. Which is causing all my pain & tension headache. So I'm taking a muscle relaxer (sumatriptan) very common to see if it will loosen up along with some neck stretching techniques. I can't lift let alone concentrate on my work. It sucks..but it should be straightened out in a couple if days.
(Food still on point, steak, almonds, sun flower kernels, eggs & avocados) ( But, I am giving up on zero carb wraps, I don't believe it's true. My test strip was a little lighter today, and I out ap pound back on. I'm not eating anymore of them for now, but maybe as maintenance later)
Ok here is M.D vs O.D. doctor below:
- Philosophical Approach:
MDs follow an allopathic approach, focusing on treating specific symptoms and diseases. DOs follow an osteopathic approach, which emphasizes a holistic view of the body and includes musculoskeletal manipulation techniques.
- Osteopathic Manipulative Medicine (OMM):
DOs receive additional training in OMM, which involves hands-on techniques to diagnose and treat musculoskeletal disorders.
- Osteopathic Manipulative Medicine (OMM):
@dominion7 have you done any back massages around the neck area? any acupuncture?
i would also suggest doing infrared lamp on back of head bro
please lets try some alts
I try to get to my massage therapist once a month. My next one isn't until March 1st, but I have mechanical shiatsu neck massager I am using that my daughter got me a year ago.
I also want to give a shout out to @needtobuildmuscle.com @n2bm
I had to stock up on my HCGENERATE.. to take to Italy. I also got some Cardazol as you @Npcclassicphysique champ suggested.. and being the awesome company they are, they gifted me a free bottle of Ostazol.. thanks brothers!
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@dominion7 try to schedule your massage sooner bro and get the lamp on it asap
great touchdown pics legit n2bm hcgenerate bro
i use n2guard and hcgenerate on my stack bro mainly n2guard year round and hcgenerate in bridges and to plump the balls on cycle
cardazol been utilizing with clients and myself on and off as well good boost
Currently using all three of those fine products. Balls not shrinking while on 500 test and 200npp.
yup its a fact bro @RoidRage69 HCGenerate keeps balls plump even on cycle, i used to have an issue with it lol my lady joked i gots no balls
i started using hcgenerate with tadalafil, got them balls and always hard
Hey EVOFAM,
After a week's worth of flexeril & daily stretching, I finally got my neck & back straightened out. That f'ing sucked.
I won't hit 200lb by mid March, but my walking around weight of 235 sure in the hell beats 290 where I started. I'll knock probably 10 or so lbs before then. First day back in the gym this morning, for some cardio & sauna. I'll start some light lifting tomorrow. Sorry for the delay in logging, it f'ing depressed me.
But I'm good now..
After a week's worth of flexeril & daily stretching, I finally got my neck & back straightened out. That f'ing sucked.
I won't hit 200lb by mid March, but my walking around weight of 235 sure in the hell beats 290 where I started. I'll knock probably 10 or so lbs before then. First day back in the gym this morning, for some cardio & sauna. I'll start some light lifting tomorrow. Sorry for the delay in logging, it f'ing depressed me.
But I'm good now..
welcome back to the EVO family bro @dominion7 happy you got your back in order again
dont worry we will get back on track as a family, we all got injuries, strong thing is to move past it and push!
Amen brother...
It really freaks me out how a back issue can strain a muscle in your neck..freaking wild. The older I get the more stretching I'll have to do. When I get more time on my hands, I see yoga in my future..
Most of the time for me when I have neck pain the best cure is a heavy back workout.
getting the blood flowing will give you temporary relief, i was the same way before, plus it will take more pressure off your nerves
welcome back @dominion7Amen brother...
It really freaks me out how a back issue can strain a muscle in your neck..freaking wild. The older I get the more stretching I'll have to do. When I get more time on my hands, I see yoga in my future..
I see yoga in your present
start now at home.
Hot Yoga is what you need.
That will help you overstretch and get your joints, more lubricated
That will help you overstretch and get your joints, more lubricated
Mine needs loosening up too before I hit max on squats
I do like stretching my back out while in the sauna
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Slow going, with doing nothing but stretching & working for two weeks.
But I should be back at least in the mid 220's this weekend.
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Slow is ok, as long as you keep your diet in check @dominion7
@dominion7 good to see back man.....take care and you'll heal super quick........
Thx brother, my neck is still stiff. My left scm muscle just constantly hurts, but not as bad as it did. Instead of taken a muscle relaxer 4 times a a day, I only take one a bedtime.. but I am seriously over it man. It really sucks.
you start doing daily yoga bro? @dominion7
no updates for a while you ok bro? @dominion7
Yes, sorry for ghosting... I've just didn't have any worthwhile updates.
However the neck is getting much better, I'm off the muscle relaxers and getting good rest. The neck is still stiff on both sides but pain is manageable. I plan to be back in gym full on Monday. I'll be doing cardio tomorrow in the gym & some light lifting. And for all the bros that have been telling me yoga, yoga, yoga... well I started a small program my wife does at home. DVD pic attached. But overall I feel good... I'm still at walking around weight at 235..but it's OK (for now). Love the fam.. EVOFAM4LIFE
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