Okay so I’ve been using this site for a while, been asking a bunch of questions and now I want to log my results, after reading all sorts of information and skimming the anabolic diet I think I have my diet set.
My total daily calorie need is 4156 calories including my job, exercise and weight. I am very active, at my job, and try to kill my five days a week in the gym. I will be averaging 3100 calories a day to lose hopefully two pounds a week. This is estimated by using the harris benedict equation
I’ll be doing a modified CKD diet with seven meals a day totaling about 275g protein 215g fat and less than 30g carbs per day. I will get the bulk of my fats through nuts and olive/grape-seed oils, fish and CLA. For the protein I’ll get about 180g of my protein through whey protein shakes about 7scoops a day, the rest will come from the nuts and meat. Mainly because meat costs money, and Whey + Casein = mucho cheaper. I eat seven meals a day spreading everything throughout.
My BMI is 20.7 as of Friday I am 23 and weigh 283lbs. leaving me with a LBM of 224ish. My goal is to reach 7% BMI and not have that left over nasty stomach skin disgustingness. Over the last six months I have been figuring everything out diet and gym wise and feel like this plan will work the best for me.
Right now I work out five times a week Monday thru Friday, with the weekends off. Every workout is fasted. My workout schedule is:
WORKOUT
Monday: Shoulders and Traps
Military Press
Lateral Dumbbell Raises
Dumbbell Shrugs
Dumbbell Shoulder Press
Front Dumbbell Raises
30min cardio maintaining at least 180hb
Pushups
Tuesday: Back and Biceps
Dead lifts
Chin Ups—with machine support
Pull Ups----can almost get to one. That’s without jumping up, I hang and then pull.
Barbell Biceps Curls
Bent Over Barbell Rows
Dumbbell Biceps Curls
30min cardio maintaining at least 180hb
Wednesday: no weights.
45min cardio maintaining at least 185hb
Pushups
Thursday: Chest and Triceps
Bench Press
Close Grip Bench
Skull Crushers---
Incline Dumbbell Bench Press
Flat Dumbbell Bench Press
30min cardio maintaining at least 180hb
Friday: Legs, Calves and Abs
Squats
Lying Leg Lifts
Lying Leg Curl
Calve Raises
Weighted Crunches
Stiff legged dead lifts
10-15mins walking on treadmill
Assisted dips—can almost do one by myself but I always end up busting my A$$.
For all of my weight training I strive for 5 sets of 8 for every exercise with either 30 seconds or a minute between sets, and two between each exercise. Except for my squats I love doing those, normally I do 7-8 sets of 6 or 7 pushing more weight every time. Normally I am working out for 1h15m and then stretching out for another 15-20.
Before I go to the gym since I w/o fasted I take 25ishg BCAA’s, through purple wraath DominATP, and Xtend. During the W/O after the weights and before cardio I take a serving of purple wraath. And then after the W/O I take a serving of Xtend. This does not throw me out of Keto I keep checking…daily. Also before/during/post I drink a gallon of water, and then another while at work. It’s not hard I sweat a lot.
During the weekends I’ll be taking USPLabs Anabolic Pump, as well as the first day back on Keto to get back into it faster.
Daily I’ll be taking:
USPLabs Powerfull- weekdays only
USPlabs Recreate- till I run out kinda wanna try Slim xtreme…I dunno.
USPlabs Jacked
Fishoil-20g
CLA-6g
Usana multiple vitamins and minerals
Optimum Nutrition Whey and Casein Protein
I also still have two full bottles of usplabs prime but don’t know if I should continue taking it what do you guys think?
Well there you have it, My diet, My exercise routine, everything. Hope I was specific enough. I’ll be posting regular updates and look forward to any and all advice…
I am going to get FRICKEN ripped! I hope…
My total daily calorie need is 4156 calories including my job, exercise and weight. I am very active, at my job, and try to kill my five days a week in the gym. I will be averaging 3100 calories a day to lose hopefully two pounds a week. This is estimated by using the harris benedict equation
I’ll be doing a modified CKD diet with seven meals a day totaling about 275g protein 215g fat and less than 30g carbs per day. I will get the bulk of my fats through nuts and olive/grape-seed oils, fish and CLA. For the protein I’ll get about 180g of my protein through whey protein shakes about 7scoops a day, the rest will come from the nuts and meat. Mainly because meat costs money, and Whey + Casein = mucho cheaper. I eat seven meals a day spreading everything throughout.
My BMI is 20.7 as of Friday I am 23 and weigh 283lbs. leaving me with a LBM of 224ish. My goal is to reach 7% BMI and not have that left over nasty stomach skin disgustingness. Over the last six months I have been figuring everything out diet and gym wise and feel like this plan will work the best for me.
Right now I work out five times a week Monday thru Friday, with the weekends off. Every workout is fasted. My workout schedule is:
WORKOUT
Monday: Shoulders and Traps
Military Press
Lateral Dumbbell Raises
Dumbbell Shrugs
Dumbbell Shoulder Press
Front Dumbbell Raises
30min cardio maintaining at least 180hb
Pushups
Tuesday: Back and Biceps
Dead lifts
Chin Ups—with machine support
Pull Ups----can almost get to one. That’s without jumping up, I hang and then pull.
Barbell Biceps Curls
Bent Over Barbell Rows
Dumbbell Biceps Curls
30min cardio maintaining at least 180hb
Wednesday: no weights.
45min cardio maintaining at least 185hb
Pushups
Thursday: Chest and Triceps
Bench Press
Close Grip Bench
Skull Crushers---
Incline Dumbbell Bench Press
Flat Dumbbell Bench Press
30min cardio maintaining at least 180hb
Friday: Legs, Calves and Abs
Squats
Lying Leg Lifts
Lying Leg Curl
Calve Raises
Weighted Crunches
Stiff legged dead lifts
10-15mins walking on treadmill
Assisted dips—can almost do one by myself but I always end up busting my A$$.
For all of my weight training I strive for 5 sets of 8 for every exercise with either 30 seconds or a minute between sets, and two between each exercise. Except for my squats I love doing those, normally I do 7-8 sets of 6 or 7 pushing more weight every time. Normally I am working out for 1h15m and then stretching out for another 15-20.
Before I go to the gym since I w/o fasted I take 25ishg BCAA’s, through purple wraath DominATP, and Xtend. During the W/O after the weights and before cardio I take a serving of purple wraath. And then after the W/O I take a serving of Xtend. This does not throw me out of Keto I keep checking…daily. Also before/during/post I drink a gallon of water, and then another while at work. It’s not hard I sweat a lot.
During the weekends I’ll be taking USPLabs Anabolic Pump, as well as the first day back on Keto to get back into it faster.
Daily I’ll be taking:
USPLabs Powerfull- weekdays only
USPlabs Recreate- till I run out kinda wanna try Slim xtreme…I dunno.
USPlabs Jacked
Fishoil-20g
CLA-6g
Usana multiple vitamins and minerals
Optimum Nutrition Whey and Casein Protein
I also still have two full bottles of usplabs prime but don’t know if I should continue taking it what do you guys think?
Well there you have it, My diet, My exercise routine, everything. Hope I was specific enough. I’ll be posting regular updates and look forward to any and all advice…
I am going to get FRICKEN ripped! I hope…