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Make sure you keep us updated on your diet and you keep an eye on your ketones to see how they change.
@Freki that is a great arm day man. I bet your arms were blown up
Yeah felt great, I should of measured them lol
Morning cardio 27min run 2k walk
Took the Mrs out for a date day so macros are off.
DB chest press
12 x 40kg +2r
10 x 50kg +2r
6 x 60kg +2r
Incline DB
3 x 8 40kg
DB Fly
3 x 10 30kg +5kg
Incline Fly
3 x 8 30kg +5kg
Pushups
3 x 12 +2r +1 set
No warmup today and session was split by 2hrs due to being called out for work.
Calories 1979
Took the Mrs out for a date day so macros are off.
DB chest press
12 x 40kg +2r
10 x 50kg +2r
6 x 60kg +2r
Incline DB
3 x 8 40kg
DB Fly
3 x 10 30kg +5kg
Incline Fly
3 x 8 30kg +5kg
Pushups
3 x 12 +2r +1 set
No warmup today and session was split by 2hrs due to being called out for work.
Calories 1979
Looks good
Now you're in deep ketosis this is perfect. See my other post.
Now you're in ketosis, start leveling fats to 120-130 as you have and protein 150 grams is fine with carbs around 50. You have to stay on high cardio to burn the ketones. @Freki
Thanks Lev, can I go higher on the protein like 170ish
@Freki Good going bro.....keep killing it.........
Try 170s but you need to monitor ketosis, if you drop out next day cut the protein down under fat #s.
I've upset my low back on Saturday L5/S1 is a mess and might need another cortisone shot . Hoping it calms down but in meantime limited walking and no running. Will try the bike today see if i can get some cardio in without making it worse.
Sunday log
10min warmup
Shoulder press
12 x 30kg +5kg
8 x 40kg +1r
6 x 40kg
8 x 35kg
7 x 35kg -1r
8 x 30kg
7 x 30kg -1r
Delt Fly
3 x 10 25kg
180 Side delt raise
3 x 8 10kg +2r
Front delt raise
3 x 8 17.5kg +2.5kg
Shrugs
3 x 10 25kg
After a lot of improvements last week there was not much progress on the delts today, still a good workout.
Keto has been slipping last 3 days
Friday date day 64g carbs
Saturday Japanese festival 60g carbs
Sunday friends bday 52g carbs
Time to get it back down.
Sunday log
10min warmup
Shoulder press
12 x 30kg +5kg
8 x 40kg +1r
6 x 40kg
8 x 35kg
7 x 35kg -1r
8 x 30kg
7 x 30kg -1r
Delt Fly
3 x 10 25kg
180 Side delt raise
3 x 8 10kg +2r
Front delt raise
3 x 8 17.5kg +2.5kg
Shrugs
3 x 10 25kg
After a lot of improvements last week there was not much progress on the delts today, still a good workout.
Keto has been slipping last 3 days
Friday date day 64g carbs
Saturday Japanese festival 60g carbs
Sunday friends bday 52g carbs
Time to get it back down.
Last edited:
@Freki on the lower back issue have you been doing infrared lamp on it bro? and how about yoga?
keto slips it happens, can you get back on now?
Yeah yoga's great I do 2 - 3 sessions a week
This is overuse from walking/running, I will need surgery at some point.
I might need to invest in a rower or go join a gym.
Are there any complications with high test lvls and anaesthesia?
If it doesn't calm down I'll get radio frequency ablation and a cort shot but they put you under to administer
Solid commitment brother hats off to ya legend!
Cheers bro, 4 weeks to go
My back has been pinging. I'll be sure to stretch and click it before legs today
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