I am aware of that but it was beyond just the beginner gains...


but this is a chit chat thread actually worth a crap and I dont want to hijack it... carry on

[Edited on November 28, 2008 at 2:14 AM. Reason : d]

11/28/2008 2:13:41 AM

threw up?

11/28/2008 9:20:41 AM

ran for 30 minutes on weds/thurs with my aunt...didn't get to lift b/c i'm at home

stole my cousins hotel key and worked out in their weight room today, was limited b/c time & equipment

5x15 Lat Pulldowns
5x15 Yates Rows
5x15 Haney Shrugs
5x20 Weighted Crunches
5x20 Crunches

went swimming bleh

first day of ketosis too

11/28/2008 3:01:06 PM

100 reps bench press 135pounds
100 squats 135
100 shrugs 40 pounds
100 curls 40 pounds

11/28/2008 3:17:46 PM

i ran an 8k (5 miles) turkey trot in raleigh yesterday!!

i didnt do shit today because my fucking hip and knee hurt, what am i? 80??

11/28/2008 3:56:33 PM

^ How long did it take you?

11/28/2008 4:04:43 PM

took me just under an hour which is what i was expecting

the hills were bigger than i expected and my feet were numb the first mile. overall i met my 2 goals

1) finish
2) don't be dead fucking last

half marathon in phoenix in jan... really not sure how i'm going to pull that one off but i have the same goals

11/29/2008 1:18:51 AM

played a round of disc golf..

ran an 8k yesterday so i feel good about myself

11/29/2008 1:20:37 AM

I worked on my 12oz. curls

11/29/2008 1:20:48 AM

100 pushups, yo

not all at once, tho, lol

11/29/2008 1:55:55 AM

60 min jog with the dog today..no gym gonna do some bodyweight exercises tomorrow

day 2 of ketosis

11/29/2008 6:40:03 PM

Went to the football game, hopefully I cheered enough to offset the beer.

11/29/2008 6:41:07 PM

i drank diet soda today.

11/29/2008 6:41:51 PM

i shivered a lot @ the game

11/29/2008 6:46:47 PM

Deadlifts
BB Bench
Rows
Front Squats
Incline DB Bench
Weighted Chin-ups
DB Curls
Weighted Dips
DB Arnold Press

11/29/2008 6:53:33 PM

^holy volume

gym still closed today...had to do bodyweight exercises + it's raining, don't want to jog

5x15 Weighted Push-Ups
5x15 Weighted Bench Dips

11/30/2008 5:22:57 PM

the ncsu gyms are closed?

dammit

11/30/2008 5:39:03 PM

1 hour flexibility & stability training session with my trainer at 6am

then hit the stair climber for 73 minutes

soooooore

but i'm done for the day and that shit feels GOOD

12/1/2008 12:03:51 PM

picked water over soda/juice twice today!

12/1/2008 12:05:21 PM

about to run on south beach with The Raven, B.

12/1/2008 12:22:24 PM

first day of real exercise in a week

50min mixed machine cardio @ 120 BPM

Legs:

5x5 Squats
5x5 Rack Pulls
5x5 Lunges
5x5 Dead Lifts
5x5 Calf Extensions
5x5 Hamstring Curls
5x5 Quad Extensions

5x20 Hanging Leg Lifts
5x20 Weighted Decline Crunches

Day 4 of Keto: I'm down to 199..never been below 200lbs in 7 yrs...so that's awesome...felt pretty weak working out. Trying this new 5x5 routine where i increase the weight 10lbs every set. The short reps weren't bad, it was towards the end of the workout when I was feeling really weak...been running on roughly 50 net carbs(down from 500) for the past 4 days...fun fun.

12/1/2008 3:16:46 PM

Finally got over the sickness

Saturday was biceps day

40min mixed cardio warmup
Wrist Curls 4x10x(30,40,50,60)
Bicep Curls 3x10x20
Hammer Curls 3x10x20
Bicep Curls 3x25x8
Hammer Curls 3x25x8
21's x 1




Sunday was Legs Day

20min warmup mixed cardio
Linear Leg Press 3x12
Hack Press 3x12
Squats 3x12
Stair Steps 3x15
Lunges 3x15
Leg Extensions 3x12


I was 219lbs this morning. Slowly working my way to 200

12/1/2008 3:40:49 PM

Chest:

5x5 BB Bench(195-205-215-225-215) & 3 drop sets (3x5x135)
5x5 DB Flies(70-80-90-100-110)
5x5 Incline BB Bench(175-185-195-205-185) & 3 drop sets (3x5x135)
5x5 Incline DB Flies(60-70-80-90-100)
5x5 Decline BB Bench(175-185-195-205-185) & 3 drop sets(3x5x135)
5x5 Decline DB Flies(60-70-80-90-100)
5x5 Weighted Dips(10-15-20-25-30)

5x20 Weighted Delcine Crunchs(25)
5x20 Leg Lifts

20min HIIT cardio

Day 5 of Ketosis: Feeling pretty weak throughout the exercises...esp on the 5th sets when I'm supposed to be lifting to failure, I was failing on my 4th sets throughout the workout...gonna have to drop the amount next week. Donated Blood after my workout too...felt fine. I'm enjoying the diet...but my god...your dumps are very strange on this diet.

12/2/2008 2:12:22 PM

^that seems like a hella lot of volume for a ketosis diet. Are you doing TKD or CKD? Following a specific template or just making your own shit up?

[Edited on December 2, 2008 at 3:07 PM. Reason : ]

12/2/2008 3:03:16 PM

Just drank 7 PBR's. That ought to help.

12/2/2008 3:05:17 PM

thought about going to the gym

12/2/2008 3:10:50 PM

CKD...can't wait for some pizza this weekend

12/2/2008 3:41:10 PM

ah okay. Are you using those workouts for depletion purposes?

I'm basically doing a CKD as well (Ultimate Diet 2.0)

12/2/2008 4:02:39 PM

Ran 3 miles.

12/2/2008 5:20:42 PM

bout to leave for the gym in a few

havent been in almost a week and it's been killing me

12/2/2008 6:50:48 PM

CF warmup

power cleans, bench, glute ham raise, lunge (giving my right knee a break)

a few more sets of pullups and dips

12/2/2008 10:15:20 PM

Quote :

"ah okay. Are you using those workouts for depletion purposes? I'm basically doing a CKD as well (Ultimate Diet 2.0)"

yea but i think im depleting too fast for this early in the week, i was going to begin my carbup saturday night through sunday...i'm still eating 20g glycogen carb PWO..but my 6 day split may need to adapt to accomodate my new lack of ummf...i'm still very very new to this whole diet/lifestyle so I have no clue how much volume is too much on a keto diet...need to give my lymph nodes a break i suppose

current split is:

Sun: Bis
Mon: Legs
Tues: Chest
Weds: Shoulders
Thurs: Back
Fri: Tris
Sat: Rest
I'll do 30-60min light(<120 BPM) cardio every day with 1 day HIIT

Every split I do 6 exercises, perhaps I should knock out two exercises as well as rest an extra day and combine the bis/tris.

Sun: Shoulders/Biceps
Mon: Legs
Tues: Chest
Weds: Rest
Thurs: Back
Fri: Triceps/Chest to depletion
Sat: Rest & Carbs

I'm basically making up my own diet based on macros and other peoples recommendations.

So far it's been:
Meal 1: 4 eggs, 4 bacon - 500 cal
Meal 2: 1 Shake, 1/3 cup almonds/cashews - 350 cal
Meal 3: PreWO 2 Shakes, 1/3 cup almonds/cashews - 470 cal
Meal 4: PostWO 2 Shakes, 1/3 cup almonds/cashews, 6oz Grape Juice - 600 cal
Meal 5: 8-10oz fatty meat, 2-4oz cheese, 2 stalks celery w/ 2tbs natty PB - 800 cal
Meal 6: 1 cup cottage cheese, 1/3 cup almonds/cashews - 400 cal

12/2/2008 11:16:11 PM

weighed 197 today...down 10lbs since last week...probably mostly water but there's gotta be some fat lost in there...i'm hoping its not muscle...i do feel weaker/more fatigued but that's probably the ketones.

Shoulders:
5x5 Arnold Press(80-90-100-110-120)
5x5 Rear Delt Cable Raises(20-30-40-50-50)
5x5 Shrugs(235-255-275-295-315)
5x5 Front Raises(30-40-50-60-70)
5x5 Side Raises(30-40-50-60-60)
5x5 Rear Delt Machine(120-130-140-150-160)
5x5 Shoulder Press(70-80-90-100-110)

5x20 Hanging Leg Lifts
5x20 Weighted Decline Crunches

12/3/2008 3:17:18 PM

How tall are you?

12/3/2008 3:21:17 PM

think i might check out the gym at my apt tonight!

12/3/2008 3:22:07 PM

6'1"

12/3/2008 3:42:11 PM

Quote :

" yea but i think im depleting too fast for this early in the week, i was going to begin my carbup saturday night through sunday...i'm still eating 20g glycogen carb PWO..but my 6 day split may need to adapt to accomodate my new lack of ummf...i'm still very very new to this whole diet/lifestyle so I have no clue how much volume is too much on a keto diet...need to give my lymph nodes a break i suppose current split is: Sun: Bis Mon: Legs Tues: Chest Weds: Shoulders Thurs: Back Fri: Tris Sat: Rest I'll do 30-60min light(<120 BPM) cardio every day with 1 day HIIT Every split I do 6 exercises, perhaps I should knock out two exercises as well as rest an extra day and combine the bis/tris. Sun: Shoulders/Biceps Mon: Legs Tues: Chest Weds: Rest Thurs: Back Fri: Triceps/Chest to depletion Sat: Rest & Carbs I'm basically making up my own diet based on macros and other peoples recommendations. So far it's been: Meal 1: 4 eggs, 4 bacon - 500 cal Meal 2: 1 Shake, 1/3 cup almonds/cashews - 350 cal Meal 3: PreWO 2 Shakes, 1/3 cup almonds/cashews - 470 cal Meal 4: PostWO 2 Shakes, 1/3 cup almonds/cashews, 6oz Grape Juice - 600 cal Meal 5: 8-10oz fatty meat, 2-4oz cheese, 2 stalks celery w/ 2tbs natty PB - 800 cal Meal 6: 1 cup cottage cheese, 1/3 cup almonds/cashews - 400 cal"

I would ditch the carbs Post Workout and go with just protein. The last thing you want to do is replenish some of the glycogen you just spent time depleting. I would go Protein only (maybe a little fat), but avoid carbs until later (or mostly preWO which would be ideal).

Depletion is all about volume and from what I've seen you have that down pretty well. I just have no idea how the hell you have energy to do sets of 5x5 for all those sets of the same body part. Also, Biceps and triceps are small muscles...no reason to do them on separate days. If you keep your own split I would recommend either putting biceps with back and triceps with chest OR just having an arm day (although I'm not really a fan of body part splits)

One suggestion I would make would be to set-up your routine slightly differently.

This is what I currently do:
M - Full Body Depletion (6x15 every body part)
T - Full Body Depletion (6x15 every body part)
W - cardio + Core Depletion
Th - High Intensity Lifting (2x6-12) + begin carb load
F - off/carb load
Sat - Power Workout (3x3-6), maintenance cals
Sun - rest/optional cardio, maintenance - 10-25%

This works really well. The only thing I would recommend (aside from changing your setup completely) would be to have a Heavy Full Body workout the day after your carb load day. Take the next day off....then start depletion again.

Just to give you an idea:
I'm 5'10" and around 176
M-W = 1400 calories (210P/50C/35F)
TH PreWO = (15-20P/30-50C/0F)
TH - F = 6100 calories (1200C/190P/60F)
Sat = maintenance
Sun = maintenance - 20%

If it's going well for you I say keep at it. If you want any tips/ideas shoot me a PM and I can give you better info.

[Edited on December 3, 2008 at 4:38 PM. Reason : ]

12/3/2008 4:35:23 PM

^thanks for the info...yea i'm thinking of combining my biceps/triceps days...i've got em spread out now so i don't overlap too soon with the major muscle days but i'm still working them too hard on their very own days

i had been doing a 5x15 routine on the bulk but there's no way i'll be able to continue with my 5x5 sets and do 6 diff exercises for the same muscles...I really just need to come to the realization that I must go to the gym LESS

how should you eat your carbs on the load day? all in 1 meal or spread it out? I was going to go out for pizza this saturday...haven't had pizza in 2 months so this will be intense...i was thinking of downing the whole pie rather than eating 2 slices every 3 hrs...I'd rather not let the carbs go to waste though if its better to spread em out. 3 days of 1400 then slam with 6100? sounds like fun...i don't think I ever ate that many carbs on a cheat bulking day....never thought I could miss oatmeal so much

12/3/2008 9:27:13 PM

the 6100 calories (1200g of carbs) is spread out over the course of Thursday afternoon and Friday which turns replenishes glycogen and turns my body "into anabolic mode" for my heavy power workout on Saturday morning. I also carb load (20g throughout the day) on Friday.

The recommendation is to spread it out every 2 hours or so, but it doesn't seem to matter. The bad part about it is that the actual recommendations says you should keep fat LOW (like 50-70g MAX) which limits what you can actually load with. I was actually gonna look for some low fat pizza...other than that it's rice, bagels, skim milk, cocoa krispies (FUCKING delicious), pasta, and a little fruit/veggies.

http://www.bodyrecomposition.com has a lot of good information on ketogenic diets

12/3/2008 10:10:34 PM

i had my first day back in the gym in a week and a half... it didn't go as poorly as i thought it would, but i only had gains in 2 exercises from the last time i lifted

12/3/2008 10:11:46 PM

didn't make that pizza

12/3/2008 10:13:20 PM

isn't it past your bed time?

12/3/2008 10:14:56 PM

Back:

5x5 Weighted Pull-Ups(5-7.5-10-12.5-15)
5x5 Haney Shrugs(235-255-275-295-315)
5x5 Yates Rows(145-165-185-195-205)
5x5 Close Grip Lat Pulldowns(120-140-160-180-200)
5x5 T-Bar Cable Rows(140-160-180-200-220)
5x5 One Arm Bent DB Rows(40-45-50-55-60)
5x5 SLDL(145-155-165-175-185)
5x5 Back Hyperextensions(35-35-45-45-45)

5x20 Weighted Decline Crunches(25)
5x20 Hanging Leg Lifts

20min 120 BPM Jog

12/4/2008 12:40:54 PM

Weird Mixed Day as I prepare for the weekend carbup and no gym

Flat Bench: 15x135, 15x185, 5x205
Quad Supersets: 5x10x185 & 20x18" Box Jumps
Arm Supersets: 5x10x70 French Press & 5x10x70 Preacher Curls
Leg Supersets: 10x80 Lunges on a Bosu Ball & 10xOne Leg Squats on a Bosu Ball
Arm Supersets: 3x10 Dips & 3x10 Chin-Ups
Abs: 5x20 Hanging Leg Raises
Abs: 3x1min Planks

28min HIIT(5min warmup, 1min sprint, 1min jog, 1min walk, repeat 6x, 5min cooldown)

12/5/2008 4:38:19 PM

i was gonna go in today

but then i fell asleep

now i don't have time- looks like I will be going in tomorrow


oh, and next week might start the 5 days a week lifting schedule (keeping cardio at 4-5 times, and abs every day)

12/5/2008 4:41:01 PM

everybody wants to be a bodybuilder, but nobody wants to lift these heavy ass weights

12/5/2008 4:48:52 PM

lifting weights isn't the problem for me

it's the cardio and the diet

12/5/2008 4:51:20 PM

^that wasnt directed at you man....just a general motivational statement

12/5/2008 4:52:43 PM

ah

12/5/2008 4:56:17 PM

lots of shit

12/6/2008 12:34:59 AM