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Post break fast pics please
just broke it with a can of tuna, 200g of yoghurt and 37g of blueberriesPost break fast pics please
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You look much dryer and leaner than in your other pics, and I'm not worried about light I can clearly tell you got leaner post fast. @lukeobz80
Perfect shape is dialed in now
23 april 2025
diet
photo
training
(feeling drained and not wanting to be at the gym at all. low carb taking a toll, genuinely hating diet and training atm) so incredibly weak today, going to keep it low volume and low weights, ease back into training after the weekend and ease into keto. after i get to a good leanness/i have my shoot i want to go back to eating carbs like normal and just maintain. )
pull-ups
body weight x 10
bodyweight x 6
close grip cable rows
40kg x 10
65kg x 10
80kg x 4
lat pulldown
50kg x 10 normal tempo not slowed like i usually do
80kg x 5
plate loaded high rows
1pps x 10
2pps x 10
3pps x 5
back extensions rope
10kg x 20
15kg x 10
20kg x 10
20kg x 6
csrdio
1hr bike ride. no pic.
body is hating the extreme deficit and low carbs. probably going to have a carb fuelled cheat day on the weekend even though it’ll stunt the progress and kick me out of ketosis. genuinely can’t imagine doing this for an extended period of time. makes life and training shit. feel like i’ve lost so much muscle on this cut.
diet
photo
training
(feeling drained and not wanting to be at the gym at all. low carb taking a toll, genuinely hating diet and training atm) so incredibly weak today, going to keep it low volume and low weights, ease back into training after the weekend and ease into keto. after i get to a good leanness/i have my shoot i want to go back to eating carbs like normal and just maintain. )
pull-ups
body weight x 10
bodyweight x 6
close grip cable rows
40kg x 10
65kg x 10
80kg x 4
lat pulldown
50kg x 10 normal tempo not slowed like i usually do
80kg x 5
plate loaded high rows
1pps x 10
2pps x 10
3pps x 5
back extensions rope
10kg x 20
15kg x 10
20kg x 10
20kg x 6
csrdio
1hr bike ride. no pic.
body is hating the extreme deficit and low carbs. probably going to have a carb fuelled cheat day on the weekend even though it’ll stunt the progress and kick me out of ketosis. genuinely can’t imagine doing this for an extended period of time. makes life and training shit. feel like i’ve lost so much muscle on this cut.
Attachments
just recalculated my maintenance cals
apparently my maintenance is around 3000-3300 cals instead of 2500.
i did a bodyscN last week before i went camping and out of the 5kg of muscle that i gained last bulk on the “fake gear” i’ve lost 3.7kg of it.
have i been in too much of a deficit this entire time and now while im at a keto diet of 1800 cals will i be losing a lot of muscle?
my body genuinely can’t go on for long on this low carb and extreme deficit.
if my maintenance is 3k then im on a 1200 cal deficit which sounds crazy.
i included what i put in to the cal tracker. i work out to failure 5-6 times a week most weeks so i could even put it to the higher intensity tab which would make maintenance 3300
what do you guys think ?
apparently my maintenance is around 3000-3300 cals instead of 2500.
i did a bodyscN last week before i went camping and out of the 5kg of muscle that i gained last bulk on the “fake gear” i’ve lost 3.7kg of it.
have i been in too much of a deficit this entire time and now while im at a keto diet of 1800 cals will i be losing a lot of muscle?
my body genuinely can’t go on for long on this low carb and extreme deficit.
if my maintenance is 3k then im on a 1200 cal deficit which sounds crazy.
i included what i put in to the cal tracker. i work out to failure 5-6 times a week most weeks so i could even put it to the higher intensity tab which would make maintenance 3300
what do you guys think ?
Attachments
Imagine if it was easy, everyone would be ripped yeah?
I said it before this next goal going from 15% to 10% is the worst of it all, nothing you have done till now will come remotely close.
Regarding your diet, wtf ?
That's not keto, i don't know what it is but it's not keto.
Add 100g carbs back in that should take you to 2200 right?
Forget keto for now.
Your trying to do to many things at once and now it's all extra rushed because of this photo shoot.
I said it before this next goal going from 15% to 10% is the worst of it all, nothing you have done till now will come remotely close.
Regarding your diet, wtf ?
That's not keto, i don't know what it is but it's not keto.
Add 100g carbs back in that should take you to 2200 right?
Forget keto for now.
Your trying to do to many things at once and now it's all extra rushed because of this photo shoot.
shit sesh today.
diet
photos
training
no energy today long work day and diet drained me just easing back into training same as yesterday trying to pump it out quick
bulgarian split squats
bodyweight x 10 per warm up
hack squat ass to grass
1pps x 10
2pps x 10
3pps x 10
leg extensions
20kg x 20
45kg x 20
rdls smith machine
1pps x 10 slow paused
2pps x 8
laying leg curls
30kg x 6
20kg x 9
headache and feeling sick. doing cardio now
cardio
bike 1 hour
looking leaner. starting my 36hr fast tonight after i eat, breaking it on saturday. depending how i feel ill either have a maintenance (2500-3000cal) carb refeed day or just stick it out until next week.
diet
photos
training
no energy today long work day and diet drained me just easing back into training same as yesterday trying to pump it out quick
bulgarian split squats
bodyweight x 10 per warm up
hack squat ass to grass
1pps x 10
2pps x 10
3pps x 10
leg extensions
20kg x 20
45kg x 20
rdls smith machine
1pps x 10 slow paused
2pps x 8
laying leg curls
30kg x 6
20kg x 9
headache and feeling sick. doing cardio now
cardio
bike 1 hour
looking leaner. starting my 36hr fast tonight after i eat, breaking it on saturday. depending how i feel ill either have a maintenance (2500-3000cal) carb refeed day or just stick it out until next week.
Attachments
Use the bodyfat BMR measurement, your resting BMR likely around 2500-2700 max. @lukeobz80
Low carbs are harder to train on, you should start cutting training and concentrating on cardio to lean out.
You're tired because you have a horrible diet. High protein but low carbs and low fats, you need to pick 1 option, either moderate carbs or moderate fats with high protein. You cant mix high protein with no other fuel and train hard, wont work. @lukeobz80
You're not in keto so you're not burning fat for energy.
only the last few days i’ve had 70g fats. i was on 50g carb 100fat the rest of the week so far.
what do you suggest i start doing?
on my fast right now, just woke up and weighed in at 86.80.
stomach is definitely getting tighter.
should i increase my fats and focus on getting that higher?
i don’t want to lose muscle
@LevButlerov what can i do to fix this or should i stick it out for the last week and then reverse diet back to maintenance. obviously im losing body fat but probably losing muscle mass aswell.
do i continue fasting today? do i have a refeee carb day after fast? what do i do
do i continue fasting today? do i have a refeee carb day after fast? what do i do
I would do a refeed day in your situation @lukeobz80 over the weekend, clean one.
After that, go into a fast 48 hours fasting and clean up your system. Go to ketogenic diet for 2 weeks after and we can figure it out after.
okay so continue my fast for today, clean refeed on sat when i break fast (300-400g carbs, 60-100g fats????) and then another 48hr fast lasting till tuesday. how would i change my diet to a ketogenic diet for the last week or two (currently on 150g protein, 50g, 100g fat)
shoot date is 3rd of may or they might push it back a week, they’re waiting to confirm as they want more people to fly the photographer out
@lukeobz80 on a clean refeed go low fat, as low fat as possible. You're looking at high protein high carbs that day.
