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@Dadbod1996 updates and meals are good........Another rest day today .
Did 20m of bike this morning at 17 hours fasted .
Currently pinning 0.5mg test blend with 25g 5/8 inch needle in my thighs .
Almost out of needles and it’s time to order some more . Wondering what gauge and size you guys would recommend ? Never pinned my delts before and thinking about giving it a try
Also adding some pics of food and keto strips
@Dadbod1996 this log is awesome! Youre on point bro!Another rest day today .
Did 20m of bike this morning at 17 hours fasted .
Currently pinning 0.5mg test blend with 25g 5/8 inch needle in my thighs .
Almost out of needles and it’s time to order some more . Wondering what gauge and size you guys would recommend ? Never pinned my delts before and thinking about giving it a try
Also adding some pics of food and keto strips
Hello EVO family !
A recap of the last couple days
Thursday the 3rd of October was legs
Went to the gym 18 hours fasted
Workout
Legs
Leg extension
1x12 100 lbs
1x12 120 lbs
1x12 140 lbs
1x12 160 lbs
1x10 180 lbs
1x8 180 lbs
Leg curl
1x15 100 lbs
1x6 160 lbs,
1x5 160 lbs
2x12 100 lbs
Seated calf raises
4x12 90 lbs
1x 12 90 lbs , 10 sec rest 15 reps 45 lbs , 30 sec rest , 15 reps 45 lbs
Followed by 25m cardio (bike)
Friday went to the gym 16 hours fasted for a chest workout
Workout
Chest
Flat bench press
1x 20 45 lbs
1x 12 135 lbs
1x6 185 lbs
1x3 205 lbs
2x10 135 lbs
Peck deck ( machine fly )
1x 12 120 lbs
1x6 190 lbs
1x6 190 lbs
1x4 190 lbs
Chest press ( machine )
1x20 60 lbs
3x 12 90 lbs
Followed by 20m cardio ( bike)
Saturday fasted for 26 hours . Didn’t do cardio for the first time in the last 3 weeks .
Sunday fasted for 16 hours before doing 20min of VR boxing with the oculus headset
@Dadbod1996 looking good on training and how about cardio on back day bro?Went to the gym 21 hours fasted today for back day
Workout
Back day
Wide grip Lat pull-down
1x 12 110 lbs
1x11 187 lbs
1x9 209 lbs
2x6 209 lbs
1x4 209 lbs
Machine rows ( close grip )
1x10 120 lbs
3x8 120 lbs
Machine lat pull downs ( reverse grip )
1x10 120 lbs
2x8 140 lbs
2x6 140 lbs
Deadlift
3x10 135 lbs
Added some pictures of food and macros of the last couple days . Staying at around 160g protein / 120g fat / 30g carbs
Did a delt injection for the first time last Friday and it was amazing . Delts will be a part of my go to areas from now !
Just noticed that I forgot to add it in there . Yesterday did 20m of bike right after my workout .@Dadbod1996 looking good on training and how about cardio on back day bro?
on the fats/protein you got ratios right
do you have ketone strip updates?
@Dadbod1996 thats good cardio is a must broJust noticed that I forgot to add it in there . Yesterday did 20m of bike right after my workout .
Trying to do my 20m of bike daily . Sometimes my schedule is out of my hands and when that happens and I can’t go to the gym for cardio I’ll do boxing with my VR headset . My tendinitis in my foot is finally going away after almost a month .
I do a ketone test every day - it’s usually in the 2nd darkest color - don’t find it that interesting to post pictures of it daily but I can add some pics .
Today I had an electrocardiogram to see how my heart is doing . Everything seems great . My resting heart rate is 71 beats per minute .
meals look good and you're in high ketosis thats perfect 22 fastedWent to the gym 17 hours fasted today
Workout
Legs
Leg extension
1x12 100 lbs
1x12 120 lbs
1x12 140 lbs
1x12 160 lbs
1x12 180 lbs
1x10 180 lbs
1x8 180 lbs
Leg curl
1x15 100 lbs
1x12 130 lbs
1x9 140 lbs
1x9 140 lbs
1x8 140 lbs
Seated calf raises
3x 12 70 lbs
3x 12 90 lbs
Didn’t have the time to do cardio at the gym today .
Went back home for a quick 10m Cardio with the VR boxing before starting work .
Did another 15m on my lunch break before breaking my fast at 22 hours fasted .
Added pictures of macros and food and keto strip test .
In 4 days it’s going to be a full month since being back to the gym and it’s starting to show .we are in what week? I think week 4 we need before after pics
Honestly so happy to learn that raspberries and blueberries are low carbs / calories and that I can eat them. Only fruits I’ve had all month . Tastes like a real treat.Wow that's awesome man I love fresh picked berries
@Dadbod1996 thats perfect, lets do a 48 hour fast into it, can you do it? to finish the 4 weeks with a full 48 hour fast? and then we do pics as you're fasted and pumped a bit from the gym, would look like a great before after imoIn 4 days it’s going to be a full month since being back to the gym and it’s starting to show .
Will be posting pictures this week and a weight update .
I am very happy with the results of my first month and still as motivated as ever .
My weight went down like crazy in the first 2 weeks then stagnated for a week and I am losing some more weight( FAT) again this week .
berries are top fruits, and a must for many even in Ketosis you are the proof that berries can be eaten in a ketogenic dietHonestly so happy to learn that raspberries and blueberries are low carbs / calories and that I can eat them. Only fruits I’ve had all month . Tastes like a real treat.