MY "Better BODY" CKD Keto Log

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  1. OBF Fall Log: Week 3, Wednesday

    Daily Activity Log: Wednesday, October 21, 2009

    Off day, went to the new doctor with the wife, baby is doing Perfect
    Giving me more reason to get in better shape every day and set the right example.

    Training: OFF/ Cardio!



    • Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 2x Alcalean
    • Before Lunch; 2x CLA, 1x Fish oil, 2 x Alcalean
    • Dinner; 2x CLA, 1x Fish Oil, 1 x Green Tea X
    • Prebed; 4x Testx6


  2. You are making excellent progress man. I am still following along and wishing you continued success.

  3. Thanks bro!, I've actually added .2% on the BF and 3 lbs on the scale of combined muscle and FAT! I have only started cardio this week. My last week was concentrated on strength/mass so I don't start looking too skinny, it worked well. My goal for this week will be to get down to 13% even or lower and no lower than 168 lbs
    this is gonna be a tough week but I'm employing Testify/phoenix and C-bolic along with a topical (Liposolv) doing a contest and hoping for major results. right on track for it right now. 1/3 of the way in the contest and my progress is right where I want it to be. Time to kick it up a notch. Contest ends before Christmas and I want it to finish @ 10% MAX

  4. Nice job man! You are very thorough with your pie charts and s***! lol Yea, you should now begin dropping some serious adipose tissue by employing cardio. Keep it up
    Suffer now.. and live like a champion later.

  5. New addition to the home gym

  6. Two words, lucky bastard.

  7. LMAO! thanks

  8. This log is now down due to personal health issues arising from the CKD Diet, I will be doing a more regular split aiming for a 40/40/30 diet split on building muscle losing fat.

    My body can't take keto and too many health problems have arisen due to being on the high fat diet!

    A new log will be up by the start of next week once I'm back on track with my health.
    Its getting better day by day to say the least since I've been off of stims

  9. What health problems?

  10. Sorry to hear that it didn't go good. Good luck on your your next plan!

  11. GERD, reflux non stop, heart palipatations etc.
    Eating normal and off of all stims and its getting better,
    not 100% yet.
    will be going to higher carbs (90g) lower fats and very low saturated fats(90g EFA's)
    and 242 g proteinz. starting next week.

  12. I've never had those problems on CKD. Hope the best for you man.

  13. Damn bro. I thought that eating high amounts of fat would give me heartburn too, but for some reason it doesn't (unless i'm eating fat on a regular carb diet). But as far as palpitations, why not just discontinue the stims? Oh well... I'm glad your ok. You don't have far to go- just do HIIT 3x a week and you should lean out nicely.
    Suffer now.. and live like a champion later.

  14. got a new diet in check to be starting on monday, man has one week done some damage to me, it just goes to show how easy it is for me to gain weight, wife agreed, I haven't been eating over maintenance, just not as clean as I am used to and not counting macros really makes me feel weird, going back to the good starting Monday!

  15. so hows your diet going?, an where did you get down to on oct 31?

  16. I have stopped keeping track and need to update my sig, my next weigh in is actually on thanks giving morning
    Just to Recap the last few days, I've been busy aligning some interviews for some new job opportunites, got fed up with my current work and concentrating on that to start the new year fresh. I have still been working out just have had hardly any time to post here.

    Last night had a good arms workout. new PR on DB Curls and Skull Crushers.
    45' lbers 6 times on the curls and 90 lbs on the skulls x 9

    Weight moved most significantly on the squats, added a third set to my workout on friday and did it with more weight @ 275 x 10.

    Chest had a minor improvement yet again, 185 x 5 on the third set last wednesday.
    Will make sure to post more frequently this week as I will have some more time for that

    Diet has been off but I think of switching to a bulk after I scared myself this morning when looking in the mirror! SizeonV2 is really adding that size I wanted, my wife has been noticing it too and she sees me daily!

  17. Notes on Workout; Monday, November 23rd, 2009

    New PR on deadlifts, 4 sets in total now for the workouts this week. hit the 4th set for 5 reps @ 275 lbs.
    Ran out of gas after that, the strength went down on the bent over rows after that, Traps were worked pretty well, moved up to 210 on the BB shrugs for 8 reps. Added a wide grip lat pulldown to the back workout to really hit that V target area. Next week will add the 1 arm bent over row as I like to utilize split body movements to really focus on a concentrated area and set apart from the core dictating the work load.

    Cardio to be done today for 45 minutes.

    Diet was on course yesterday; man I need to destroy all supply of PB, its killin me, helping my progress but I eat it all day long!

    Chest and Shoulders tomorrow.

  18. Been away and got a bit lazy but had an awesome day today both from a diet point of view and from a training point, loving the will to do cardio, not exactly jumping into it but making myself drag out of bed for these next few weeks to make it a habit:

    Tuesday, Back and Traps

    Deadlift 300! no not yet, I'm at 270 x 6 on my 4th and 5th set today
    Squat 400! whoa, no, my left leg is still looking at that with a scared stare! I'm at 275 x 10 as of last week

    Good overall workout today,

    Here is the training list as follows:

    Morning Cardio: Gazelle run for 35 minutes

    Deadlifts, 5 sets, 245/255/265/270/270 x 10/10/8/6/5
    Pullups, 5 sets, 10, 8, 8, 8, 7 (-40lbs)
    Bent Over rows; 125/130/135/140/140 x 10/10/8/6/5
    Barbell shrugs; 185/195/205/210/210 x 10/10/8/6/5
    1 Arm rows: 45/50/50 x 10/10/10 (Added bonus, skipped DB shrugs for this)

    Finisher Cardio: "Countdown"
    10 x squat & Jump to 10 pushups, then 9 s&J to 9 pushups all the way down to 1 without rest!, passed out by the end of those!, quads really working in the right leg on the jump.

    Oatmeal w/ 1 scoop Better body sports whey
    1 egg, activia light yogurt, 12 almonds
    tuna, spinach, EVOO, shredded cheese, walnuts
    string cheese, walnuts
    Sizeon v2 intra workout
    2 scoops Better body sports whey with 1 scoop of Glutamine and creatine also BBS Post
    Turkey breast, Sweet potato, cucumber (Pickled)

  19. Well I never got up for the morning cardio, could not for the life of me fall asleep last night until 1AM, no chance I was gettin up @ 5:30.
    I did my cardio workout this evening @ 5PM
    Duration: 48 minutes
    Type of Cardio: p90x Cardio X workout

    Good overall cardio workout, was not boring and really got me sweating towards the end. I think Kenpo and Plyometrics are much more of a workout though for now.

    Ab RipperX planned for tomorrow morning if I can only get some shut eye tonight, already falling asleep as I'm typing @ 6PM EST!

    Diet Notes:
    Breakfast, 1/2 cup oats, 1 scoop better body sports whey!
    Snack: Activia light yogurt and Walnuts thrown in, yum
    Lunch: Tuna and EVOO, string cheese and shredded cheese in tuna
    Snack: Sardines in oil, 12 almonds(Dry-unsalted)
    Dinner: Chicken(Boiled), Green beans
    PreBed Snack: Casein shake (Choco-PB)

    have not been keeping track of macro's but I know I'm pretty well where I need to be to be cutting

    I'm at the moment using C-Bolic and Testify both in the morning before breakfast and after my afternoon snack
    CLA and Fish Oil with Breakfast and Dinner along with Green tea xtract and Alcalean at the same time.
    Better Body Sports C-Bolic/Testify/Chocolate Protein/Glutamine/Creatine are the core supps that are going to take me to the next level for this next month.
    Really getting back into gear now and feeling great!

    See ya Friday! (AbRipperX - AM, Legs - PM)

  20. Switched up leg day with arm day as I was worn out from all of the work @ work yesterday,
    went to the basement and I gave my last 2 ounces of gas that I got into the workout, apparantly I needed more than 20 ounces as my lifts were terrible, went down 10 lbs on each lift on average! a bit disappointed but due to the lower calories, I can only say that calories in is what sets the strength Size on V2 helped accelerate my strength substantially but being on a cut now for the last few weeks of the OBF it will sure be tough to keep that strenght, also I think it could be the fact that I ran out of eggs, just goes to show how important those eggs are!

    Hopefully I can get some energy by next weeks workouts.
    Will be switching over to the 2nd phase of my absolution workouts
    8 more weeks left than a deload week and going to a 5 day/week plan from animal that I origianlly started for 12 weeks after that.

    than doing a basic 5x5 after that

    same as on thursday
    oats and whey, string cheese
    Yogurt and Walnuts
    Chicken breast on wheat with the works (Subway)
    Yogurt and String cheese
    Salmon and sweet potato and Red beets
    Sandwich with turkey breast and eggs

    Other notes:
    Pushed out my ab ripper X workout to today before the legs workout to get warmed up, still not ready and decided whether I will do it today but will make sure to get it done this weekend, Always leave the weekend workout flexible.
    On another note, wife is feeling good now, the morning sickness is gone for the most part and the baby is getting bigger and so is her tummy!, can't wait, May 2010

    see you guys Monday

  21. Great Pump today on the workout!

    Straight Barbell Curls
    5 sets with PC concentration on top and slow negative
    60 x 15, 70 x 13, 75 x 12, 80 x 10

    Skull Crushers
    4 sets
    50 x 15, 60 x 15, 70 x 12, 80 x 11

    Preacher Curls
    5 sets
    40 x 15, 50 x 15, 55 x 13, 65 x 9, 70 x 8

    Triceps Kickback
    3 sets
    30 x 12, 35 x 10, 35 x 9

    DB hammer Curls
    3 sets
    30 x 15, 35 x 12, 40 x 9

    Triceps Pushdown
    4 sets
    50 x 12, 55 x 12, 60 x 12, 65 x 11

    Zottmann Curls
    20 x 8 reps
    Actually did this one good this time without the arms flaring out, extra pump to finish off the workout

    BBS whey/Glutamine, Carbslam, creatine

    Other Supps:
    Testify/C-bolic/green tea x/ alcalean/multi w/breakfast

    Reward: Dinner
    whole wheat spagethi with lean turkey meat


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