Looking for my 6 pack......
08-10-2009 10:50 AM
Looking for my 6 pack......
Well I have been working out now for 3 years. I have bulked from 165 up to 218 over the last few years. Well I have never in my life had a 6 pack and that is my new goal. I am seriously considering a Test E cycle this winter and would like to start out as lean as possible. In March of this year I was over 215 post Havoc cycle. Currently down to 195 with increased cardio and playing with carbs a bit. So now the plan is CKD and ECA to help me find that 6 pack. I really dont wanna get below 190, but I guess we will see what happens. Pics to follow...Any advice and any criticism is welcome and appreciated...
08-10-2009 10:56 AM
something that has been getting me closer to that is doing a combination of DC training, along with doing carb + calorie cycling. so following DC training which is EOD, on workout days i'm taking in around 3000-3500 cals probably around 45 pro/45 carb/10 fat with no carbs after 5pm, then on off days taking in around 2000 cals as more like 40 pro/20 carb/30 fat, and try to have no "primary" carb food sources after 12pm.
08-10-2009 11:19 AM
08-10-2009 10:39 PM
Workout---None, total rest day at the firehouse
Diet--- Calories 2203 (Protein 39%, Carb 19%, Fat 42%)
Notes--- Boring ass day at the firehouse today, nothing going on and at a different than normal station that has NO equipment...
08-11-2009 08:58 PM
8/11/2009-----Officially Day One of CKD plan
Morning Weight 194.4
Workout-- Superset Chest and Back together plus abs and 10 min on bike...Great workout felt strong on everything...Worked on house all day and then did 1.5 mile walk with the Mrs......
ECA x 2 today
Intake-- Total Calories 1536
Protein-77% Carbs-4% Fat-19%
08-12-2009 09:15 PM
Diet-- 1552 calories
Protein 55%---Carb 10%---Fat 35%
ECA x 2
On duty at the fire house again today and too busy with work stuff to get in the weight room. Off the next few days to hit the gym hard.
08-12-2009 09:32 PM
Well I end of day 2 and I just Ketosticked my piss and I am at 15mg/dl....Atleast I know I am starting to enter ketosis
08-12-2009 09:44 PM
seeing keto sticks or not isn't much guarantee of being in ketosis. if you are in ketosis but burning all the ketones created then very little will be going out in urine. so if it shows any at all you are probably good.
on a keto bulk they are valuable
08-12-2009 09:49 PM
Thanks for the heads up man...This is my first run at CKD...
Originally Posted by EasyEJL
08-13-2009 10:32 AM
i doubt your in ketosis, it takes anywhere from 7-14 days to fully be in, but your on the right track, just cut down those carbs, I make my macros 50/20/30...
08-13-2009 10:04 PM
Workout-- Bi's and Tri's Supersetted together, plus 20 min of abs.. Felt great at the gym with good amount of energy.
Diet-- Calories--1628---Protein 49%---Carb---9%---Fat 42%
08-14-2009 01:13 AM
good macros. increase protein though
08-14-2009 08:25 PM
Workout-- Shoulder/Lats/Traps/Calves all supersets...Awesome workout, really surprised at my energy levels in the gym being such low carb.
Diet--Calories 3233--Protein 32%--Carbs--34%--Fats--34%
I can see now looking forward to the friday dinner,,love me some carbs this evening. More carbs for tomorrow then back to hardcore Sunday for week two. Probably try to post some updated pics at the end of week 2, I can see a diff in the mirror already.
08-16-2009 02:25 PM
it would be good to get some pics up
08-16-2009 09:49 PM
Feeling a little guilty after pigging out yesterday. Ate several things I know better than to consume, but such is life...
Diet--Calories 2417---Protein 41%---Carbs 8%---Fat 51%
08-17-2009 02:38 AM
I wouldn't sweat a lil cheating here and there
08-17-2009 06:51 AM
Yeah I know.. Gotta have a little cheat meal every now and again. As long as its just on my refeed day, its all good......
08-17-2009 09:07 PM
Workout---Crazy day at work and neer made it to the weight room. This weeks schedule looks good after today to get busy.
Diet--Calories 1835---Protein 50%---Carbs 11%---Fat 39%
Last edited by ffmedic32; 08-17-2009 at 09:13 PM.
Reason: Tracker screw up,,forgot dinner
08-19-2009 11:47 AM
Workout--- trisets of chest and tri's,,25 min of abs....Cardio--Dug 36 foot of footer for my shed extension.
Diet---Did not track macros due to computer issues,,,but it was in the norm of around 1500 cal...
08-19-2009 12:08 PM
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