Veteran Log RoidRage69 Log

[RoidRage69]

Starting a log after 4 weeks of 200mg Test Cyp TRT and around 10 weeks of Keto Diet.

I am 53 years old, 5'9" 295. I was an All American in high school swimming so I have the gift of a strong heart with ability to do high intensity training without giving up. Going to get back into the pool to increase my fat loss and get in better health when my shoulder gets better. Have extremely large amount of internal fat which possibly help cause my hernia. Doc said dont worry about hernia unless it pokes through. Says insurance wont cover as its cosmetic. I also started taking 200mg EQ weeks 1-4 and am now going 100mg for the next couple weeks and then stopping 3 weeks before my bloodwork. Currently eating 2 meals per day with aprox 2000 cals per day on keto. Fasting for 18 hours per day. Carb loading every other weekend to increase lean muscle mass.

Monday was depletion workout to get body back into ketosis so it was lighter and not to failure.

7/10/2023
Back

Hammer Rows 3 sets warmup 1 plt, 2 plt, 3 plt
4 plt X 10 reps, 4 plt X 12 reps
Underhand supported seated rows 175 X 12 reps, 175 X 15 reps
Close grip cable pulldowns 200 X 10 Reps, 175 X 10 reps
Standing Shrug Machine 4plts X 20 Reps X 2
Bent over reverse dumbells 20 lbs X 12 reps X 2

Legs

Seated squat machine Warmup 3 plt, 4 plt, 6 plt
7plt per side x 12, 7plt x 15
Stiff legged deadlift 225 x 12 x 3
Leg ext 150 x 15 x 2
Seated calf 45 x 15, 70 x 10

Pecs
Incline Hammer 90 x 20, 180 x 10 x 2

Tris
Seated Tricep Ext 120 x 20, 140 x 15

Bis
Seated bicep machine 90 x 15, 140 x 10

Plank for 1 min

Cardio
Elipitcal interneval up to 1 minutes sprints at 12 incline 12 tension for 15 minutes total. 1-2 minutes of easy 8 on incline and tension to recover heart rate to 130.

Example food for the week pretty much is the same everyday.

Meal 1 6:30 AM 4 eggs, 3 oz steak, I slice Franz Keto White bread
Post workout 15 grams glutamine in parking lot of gym.
Meal 2 1 P.M 2X Plain Greek Yougurt, 15 grams fishoil 6900MG EPA,3100 DHA 10 oz bag spinach
Meal 3 5 P.M Homemade vegetable beef soup made with new york steak, carrots, green onion, celery. Big bowel. 1 slice Keto bread, 5 grams fishoil.
Meal 4 8:30 P.M. 8 oz ribeye steak, asparagus, 1 slice keto bread. 3 grams fishoil.

Nature Valley extra strength probiotics, Omega 3 fish oil, psyllium whole husks, Inulin, NAC, Dandelion Root, Artichoke, Milk Thistle, Digestive Enzymes, Calcium, Magnesium, Sodium, Aspirin, Zinc, Vit C, and a multi vitamin everyday.

 

[stevesmi]

no way you are 45% body fat man.

is there a way you can crop a pic of yourself so we can get an accurate #? or you can get it tested by a PT at a gym.

 

[RoidRage69]

no way you are 45% body fat man.

is there a way you can crop a pic of yourself so we can get an accurate #? or you can get it tested by a PT at a gym.

Ill have my wife take some pics tonight or tomorrow.

 

[JasonPriest]

yeah your stats are important to start so we know your progress

 

[LevButlerov]

Starting a log after 4 weeks of 200mg Test Cyp TRT and around 10 weeks of Keto Diet.

I am 53 years old, 5'9" 295 about 45% fat according to the scale I use. I was an All American in high school swimming so I have the gift of a strong heart with ability to do high intesity training without giving up. Going to get back into the pool to increase my fat loss and get in better health. Have extremely large amount of internal fat which possibly help cause my hernia. Doc said dont worry about hernia unless it pokes through. Says insurance wont cover as its cosmetic. I also started taking 200mg EQ weeks 1-4 and am now going 100mg for the next couple weeks and then stopping before 3 weeks before my bloodwork. Currently eating 3-4 meals per day with aprox 1750-2000 cals per day on keto. Carb loading every other weekend aprox 1500 grams carbs from Midday Friday til Sunday evening.

Monday was depletion workout to get body back into ketosis so it was lighter and not to failure.

7/10/2023
Back

Hammer Rows 3 sets warmup 1 plt, 2 plt, 3 plt
4 plt X 10 reps, 4 plt X 12 reps
Underhand supported seated rows 175 X 12 reps, 175 X 15 reps
Close grip cable pulldowns 200 X 10 Reps, 175 X 10 reps
Standing Shrug Machine 4plts X 20 Reps X 2
Bent over reverse dumbells 20 lbs X 12 reps X 2

Legs

Seated squat machine Warmup 3 plt, 4 plt, 6 plt
7plt per side x 12, 7plt x 15
Stiff legged deadlift 225 x 12 x 3
Leg ext 150 x 15 x 2
Seated calf 45 x 15, 70 x 10

Pecs
Incline Hammer 90 x 20, 180 x 10 x 2

Tris
Seated Tricep Ext 120 x 20, 140 x 15

Bis
Seated bicep machine 90 x 15, 140 x 10

Plank for 1 min

Cardio
Elipitcal interneval up to 1 minutes sprints at 12 incline 12 tenstion for 15 minutes total. 1-2 minutes of easy 8 on incline and tension to recover heart rate to 130.

Example food for the week pretty much is the same everyday.

Meal 1 6:30 AM 4 eggs, 3 oz steak, I slice Franz Keto White bread
Post workout 15 grams glutamine in parking lot of gym.
Meal 2 1 P.M 2X Plain Greek Yougurt, 15 grams fishoil 6900MG EPA,3100 DHA 10 oz bag spinach
Meal 3 5 P.M Homemade vegetable beef soup made with new york steak, carrots, green onion, celery. Big bowel. 1 slice Keto bread, 5 grams fishoil.
Meal 4 8:30 P.M. 8 oz ribeye steak, asparagus, 1 slice keto bread. 3 grams fishoil.

ALso drink 1.5 gallons of water per day. 5000 mgs NA, 2000MG Magnesium, 1000mg Calcium added daily. Potassium is not added as I get enough from the foods. 1200MG NAC and 600MG Milk Thistle daily.

you're not 45% bodyfat I dont think so, let see some pictures

now on the training, you did all that in 1 day?

Food intake, diet, your calorie intake is too low for your size, you will start to gain bodyfat and weight if you eat such log calories. BMR - 20% is the lowest level before your body goes catabolic. Unless the steak is much more fatty then I imagine. I counted maybe 2000-2200 calories and you should be around 2600-2700.

 

[BodyMonster34]

bro i got cousin 50% body fat, he eat 2 dozen donuts for breakfast soon as he wakeup

 

[ceo]

bros good log start i was waiting for you to start
i dont think u 45% share pic

 

[ROIDDERS]

is that your whole day workout full body?

 

[chesty]

push the diet out more we need to see your calories more clear seems you undereating

 

[MONSTRO]

log respect bro i was waiting for u on this

 

[Vadim Fedorov]

pump up the cardio more and lets get your meals in a shorter window

 

[2Thick]

yup at least try to fast for 16 hours per day

 

[e2]

g2g log you da man for posting
lets see your pic

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

amazing start and TOP GUN details
you are a straight shooter now get us more details

 

[Quadsweep]

post up exactly what you are eating

 

[RoidRage69]

The workout I showed was a full body depletion workout I do after I do a 3 day carb load. Need to get the body back into ketosis so I did it all in one day. My wife and I both train together. She works 2 on 2 off 12 hour days so we only lift on her days off. Every other weekend she has 4 days off in a row starting on Friday through Monday so we start our carb loading refeed Friday at noon and then we dont go back to the gym again until Monday to do a depletion phase to get back into ketosis. Tomorrow will be either Back/bis or Legs Pecs/tris and then Friday will be one of those two. We then have the weekend off from Lifting and then Monday and Tues will be the same thing as tomorrow and Friday. Basically a two day split until the every other weekend carb load. Trying to lose fat as fast as possible and gain as much muscle as possible. I cant handle 16 hour fasts very well. I actually go 12 hours fast before we do our depletion workout just to help to get into ketosis faster. It took me 3 full days to get into ketosis this time because I think I stored way more glycogen this time around. I figure I ate 1500 grams of carbs this last weekend. Probably ate a total of 100 grams of fat and 200 grams protein during the carb up. Carbs were mostly from Dextrose and insta mashed potatoes. Protein was mostly from beef jerky and fat was mostly from the entire bag of Gardettos I ate while watching a movie. LOL.

 

[Mobster]

Don't be eating crap like Gardettos

 

[Eddie Haskell]

The workout I showed was a full body depletion workout I do after I do a 3 day carb load. Need to get the body back into ketosis so I did it all in one day. My wife and I both train together. She works 2 on 2 off 12 hour days so we only lift on her days off. Every other weekend she has 4 days off in a row starting on Friday through Monday so we start our carb loading refeed Friday at noon and then we dont go back to the gym again until Monday to do a depletion phase to get back into ketosis. Tomorrow will be either Back/bis or Legs Pecs/tris and then Friday will be one of those two. We then have the weekend off from Lifting and then Monday and Tues will be the same thing as tomorrow and Friday. Basically a two day split until the every other weekend carb load. Trying to lose fat as fast as possible. I cant handle 16 hour fasts very well. I actually go 12 hours fast before we do our depletion workout just to help to get into ketosis faster. It took me 3 full days to get into ketosis this time because I think I stored way more glycogen this time around. I figure I ate 1500 grams of carbs this last weekend. Probably ate a total of 100 grams of fat and 200 grams protein during the carb up. Carbs were mostly from Dextrose and insta mashed potatoes. Protein was mostly from beef jerky and fat was mostly from the entire bag of Gardettos I ate while watching a movie. LOL.

3 day carb load with high bodyfat? why are you doing a 3 day refeed after ketogenic state.

Why cant you handle 16 hour of fasting? you need to try if you want to max out the fat loss

 

[ceo]

bros you should consider extending the fasting window imo