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This is a good start but for ketogenic state try to lower protein to around 80.
I'm losing 200g weight each day , I think I need more cals or I'm going to lose to much lean mass
How long have you been on these macros bro?
5 days
Yup reading it right
Dont worry about daily grind. 200 grams is nothing daily, measure every week same day.
10min warmup
Weights are totals
Romanian deadlift 3 x 10 50kg
DB side lunge 3 x 10 @ 12.5kg
DB Squats 3 x 10 @ 25kg +2.5kg
DB Lunges 3 x 8 20kg
BB stiff leg deadlift 3 x 8 40kg
Box steps 1 x 19 20kg
Missed the last box step fell over and rammed my head into the wall so called it a day.
Was lacking energy and sweating like a pig fairly warm day
Cals 1948 30g Carbs 134g protein 150g Fats
Yesterdays Date Lunch, Asian style chicken salad only ate half as had more cals then i was expecting
Weights are totals
Romanian deadlift 3 x 10 50kg
DB side lunge 3 x 10 @ 12.5kg
DB Squats 3 x 10 @ 25kg +2.5kg
DB Lunges 3 x 8 20kg
BB stiff leg deadlift 3 x 8 40kg
Box steps 1 x 19 20kg
Missed the last box step fell over and rammed my head into the wall so called it a day.
Was lacking energy and sweating like a pig fairly warm day
Cals 1948 30g Carbs 134g protein 150g Fats
Yesterdays Date Lunch, Asian style chicken salad only ate half as had more cals then i was expecting
oldschool clean meal love the share bro
Loving the look of the meal and workout brother!
Rest day
Early morning 50 min hike , had to carry one of the kids for 20mins after a nasty stack down a slope, not a bad workout got the heart pumping. Might look at adding some Rucking hikes or walks occasionally
Remnants of the flu still hanging round but def getting better each day.
Cals 1971
Early morning 50 min hike , had to carry one of the kids for 20mins after a nasty stack down a slope, not a bad workout got the heart pumping. Might look at adding some Rucking hikes or walks occasionally
Remnants of the flu still hanging round but def getting better each day.
Cals 1971
beautiful nature
but your protein should go up on rest days a bit.
Much better day today coming off 9hrs sleep
Great shoulder workout felt strong
awesome mind muscle connection
Had a super pump and starting to see veins for the first time in years.
Shoulder press
3 x 8 35kg +5kg
1 x 8 25kg
1 x 6 25kg
Delt Fly
3 x 10 20kg + 2.5kg
Side delt raise
3 x 8 10kg
Front delt raise
3 x 8 10kg
Shrugs
3 x 8 20kg
Cals 2066
Hard to keep the carbs down when eating heaps of Avo
Having slight variations of this lunch each day
Great shoulder workout felt strong
awesome mind muscle connection
Had a super pump and starting to see veins for the first time in years.
Shoulder press
3 x 8 35kg +5kg
1 x 8 25kg
1 x 6 25kg
Delt Fly
3 x 10 20kg + 2.5kg
Side delt raise
3 x 8 10kg
Front delt raise
3 x 8 10kg
Shrugs
3 x 8 20kg
Cals 2066
Hard to keep the carbs down when eating heaps of Avo
Having slight variations of this lunch each day
Love the consistency brother and the commitment to try ketosis. Very interested to see how effective it is for you. Keep slaying it legend!
Cheers bro, it's actually pretty easy , I never feel hungry , still waiting another week for the ketosis strip probably quicker to come from China
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