MY "Better BODY" CKD Keto Log

[ripnlean]

Due to the fact that the diet tracker is not really working for me here, i will be writing down a log of activities including diet/training/supplementation for the duration of the next 12 weeks.

I will be using BBS phoenix/c-bolic/testify during a part of the log.

This will really help me burn fat fast!

Looking for some motivation and cognitive dissonance.

Will rep back along the way

[ThomasRivera]

Good luck, look into some psyllium husks or another form of fiber supplementation, it'll help in the long haul.

[ripnlean]

Daily Activity Log: Wednesday, October 7, 2009

Yesterday's Diet: Need to start off and mention that I got a reading of 15 for the first time on the Ketostix! Going into keto sort of reminds me of the discovery channel in how they describe the bears going into hibernation. My body is shutting down slowly, has not shut down yet but soon enough I feel. This first week back feels weird and sort of lazy some since I am not doing cardio. Next week I?ll be adding a day of cardio.

Training: Wednesday, October 07, 2009

• Workout: Abdominals and Oblique's
  Swiss Ball Crunch
• 15 x Bodyweight
• 15 x 5lbs
  Alternate Heel Touchers
• 2 sets for 15 reps each side
  Hanging leg Raise
• 2 sets for 15 reps
  Swiss ball; reach pass crunch
• 2 sets for 10 reps
  Plank Hold
• 2 sets for 30 seconds each
  Bodyweight squats
• 8 sets for 10 reps

Diet: Wednesday, October 07, 2009

65%Fat/32%Pro/3%Carbs

• Breakfast: 6:30 AM
  4 whole eggs, 1 sausage link
• 2nd Meal: 9:30 AM
  2 whole eggs(omega 3), 24 pcs almonds
• Lunch: 12:15 PM
  4oz Can Tuna, 2 cups spinach, extra virgin olive oil, 1 pc string cheese, 1 tbsp mayo
• 4th Meal: 3:15 PM
  110g Herring Fillet in oil
• Dinner: 6:00 PM
  5 oz Salmon, 1 Cup Green beans, 1 mushroom, 1 tbsp EVOO
• 6th Meal (Prebed): 8:30 PM
  .5 Cottage Cheese, 1 tbsp NPB

Supps:

• Before Breakfast; 1x Multi, 1x Fish oil, 2x CLA, 1x alcalean
• Before Lunch; 2x CLA, 2x Fish oil
• Dinner; 2x CLA, 1x Fish Oil, 1x alcalean, 1x green tea
• Prebed; 4x Testx6

[ThomasRivera]

For me when I go into keto I get tired for one day then the rest of the time my energy is up higher than normal.

[ripnlean]

OBF Fall Log: Day 3

Daily Activity Log: Thursday, October 8, 2009

Keto has started as mentioned in my Keto log before today. It was an awesome back day, deadlift improved in just over 2 days, I can do more its just that my grip is horrible, started working on my forearms for the first time ever!. Figured it would be easier to just include everything here so I will keep everything throughout all my logs.

Training: Thursday, October 08, 2009
Workout: Back, Forearms:

• Rack Deadlift
• 225 x 6
• 235 x 5
• 245 x 4(need to improve grip or buy some wrist wraps)
  Bent over Barbell Row
• 12 x 70
• 10 x 90
• 8 x 100
• 4 x 120
  Seated CG Cable Row
• 90 x 10
• 140 x 6
• 150 x 5
  Lat Pulldown
• 10 x 100
• 6 x 110
• 5 x 120
• 5 x 125
  DB Wrist Curl, Palms facing up
• 30 x 10 lbs
• 25 x 12.5
• 25 x 12.5
  DB Wrist Curl, Palms facing down
• 25 x 7.5 lbs
• 20 x 7.5 lbs

Diet: Wednesday, October 07, 2009

• Breakfast: 6:30 AM
  2 whole eggs, 2 egg whites, 1 sausage link
• 2nd Meal: 9:30 AM
  2 whole eggs(omega 3), 18 pcs almonds
• Lunch: 12:15 PM
  4oz Chicken breast, 1 cups spinach, extra virgin olive oil, 1 whole egg
• 4th Meal: 3:15 PM
  2 whole eggs, 12 pcs almonds
• Pre/During-workout:5:15/5:45-6:45
  2 sc Vasocharge, 5g Creatine/3 scoops Xtendz!
• Post-workout: 6:45 PM
  1 sc choco whey, 1/2 sc choco-pb casein, 1/3 scoop WMS, 5 g Creatine, 1 tbsp Nutty PB
• Dinner: 7:20 PM
  5 oz Burger w 1 slice swiss and 1 slice turkey breast, 10 spears asparagus steamed, 1 tbsp EVOO
• 6th Meal (Prebed): 9:00 PM
  .5 Cottage Cheese, 1 tsp evoo

Supplements:

• Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 1x alcalean
• Before Lunch; 3x CLA, 2x Fish oil
• Dinner; 3x CLA, 1x Fish Oil, 1x alcalean, 1x green tea
• Prebed; 4x Testx6

[ripnlean]

For me when I go into keto I get tired for one day then the rest of the time my energy is up higher than normal.

I know what you mean, thank god this was pretty much yesterday afternoon on my off day until today noon time. I was good to go for my workout and surprisingly my lifts were not affected at all!

[Silver3CSRT8]

Looking forward to seeing your progress on this. I started TKD almost 2 weeks ago. I am actually going totally low carb this first 2 weeks to ensure I get into ketosis and then will start adding some carbs around workouts with the aim still at less than 100 carbs per day. Good luck and I want to see how CKD compares.

[ripnlean]

I've been away and pretty much busy ever since I went to New York to pick up my new Parabody Power rack on Friday, ever since I've been rearanging my home gym and making it spiffy for monday's workout, Even put my workout shoes by the gym floor padding not to bring in outside contaminants!
Diet has been good throughout!

Here is Saturday's Log: (P.S. I was way too excited about the rack! but its probably the last thing I'll buy for a while!)

Daily Activity Log: Saturday, October 10, 2009

Did my arm workout yesterday before I setup the Parabody, will post this by tomorrow. So it was yet another long day today but not as long and far distance as yesterday, all the work done was local. Since getting my Parabody Power rack yesterday I was on a mission to organize my home gym, man does it look nice now, I will be sure to get some pics up tomorrow to show you how the dungeon now looks, will also need to work on getting another light source in there so I will not have to call it a dungeon!.

Diet: Saturday, October 10, 2009

66%Fat/29%Pro/5%Carb

• Breakfast: 8:00 AM
  3 whole eggs, 1 sausage link
• 2nd Meal: 10:30 AM
  1/3 Cup Pistachios, Dry Unsalted
• Lunch: 1:00 PM
  Herring Fillet in Oil, Nom nom!
• 4th Meal: 3:45 PM
  2 oz Havarti! noms again!, 1 tbsp Almond butter
• Dinner: 6:45 PM
  5 oz Burger w 2 slice swiss, 1 cup brocolli, 1 tbsp EVOO
• 6th Meal (Prebed): 9:00 PM
  .5 Cottage Cheese, 1 scoop choco pb casein protein, 1 tbsp Nutt PB

Supplements:

• Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA
• Lunch; 3x CLA, 2x Fish oil
• Dinner; 3x CLA, 1x Fish Oil, 1x alcalean, 1x green tea
• Prebed; 4x Testx6

[ThomasRivera]

I can't wait till I get a job so I can start buying fish instead of ground beef and chicken all the time.

[Silver3CSRT8]

Diet looks solid man! I wish I could stomach cottage cheese, but I couldn't get it down.

[ThomasRivera]

Diet looks solid man! I wish I could stomach cottage cheese, but I couldn't get it down.

Look into ricotta cheese.

http://www.nutritiondata.com/facts/d...-products/35/2

vs cottage
http://www.nutritiondata.com/facts/d...-products/11/2

For a similar serving its about 11 more grams of fat and 1 more gram of protein. Ricotta cheese has hardly any distinct flavor to it and if you like raviolis you can basically just flavor the ricotta up and eat it, its pretty good.

[ripnlean]

Good nutritional data, thanks!

Is Ricotta a slow release type of cheese protein such as Cottage?

[ThomasRivera]

No problem. Some places say that ricotta is mixed whey and casein some say its mostly whey. From what I know, its made from whey. However the higher fat content in ricotta, nearly triple according to those links, would slow down the digestion.

[ripnlean]

Daily Activity Log: Monday, October 12, 2009

Dragging all day today until I hit the weights @ 5, man that woke me up, glad I didn't drag in my workout.

Training: Monday, October 12, 2009

• Workout: Chest, abs:
  Incline DB Press
• 50 x 14
• 55 x 12
• 60 x 6
  Bench Press
• 145 x 10
• 155 x 6
• 160 x 5
  Flyes
• 52.5 x 11
• 52.5 x 9
  Ab circuit; 3 sets each
• Hanging Leg raise: 13 reps/ set
• Heel touchers: 15/set
• Decline bench crunch: 15/set
• DB side Bends: 52.5 lbs, 15 each side/set
• Plank hold on bench, hands out, 35 seconds/set
• Bodyweight squats between each exercise for 10 reps

Diet: Monday, October 12, 2009

• Breakfast: 6:30 AM
  2 whole eggs, 2 egg whites, 1 sausage link, 1 tbsp EVOO
• 2nd Meal: 9:30 AM
  2 whole eggs, 12 pcs almonds
• Lunch: 12:15 PM
  1 Can Herring Fillets in oil
• 4th Meal: 3:15 PM
  2 oz Havarti cheese, 18 pcs almonds
• Pre-workout: 4:45 PM
  Vasocharge
  During: Xtend
• Post-workout: 7 PM
  Casein, whey, .33 scoop WMS, 1 tbsp PB
• Dinner: 8:00 PM
  4 oz Chicken Breast, 2 cups Brocolli steamed, 1 tbsp butter, .5 tbsp EVOO
• 6th Meal (Prebed): 9:00 PM
  Nothing, too many cals already

Supplements:

• Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 1x alcalean
• Before Lunch; 3x CLA, 2x Fish oil
• Dinner; 3x CLA, 1x Fish Oil, 1x alcalean, 1x green tea
• Prebed; 4x Testx6

[ripnlean]

anybody know if we can post video's in our threads in here?

[ThomasRivera]

[ThomasRivera]

anybody know if we can post video's in our threads in here?

use [ yt ] [ /yt ] Just take the spaces out and put the number of the video in between the two sets if its from youtube.

[warsteiner]

Nice log. When are you going to be taking the Phoenix/C-bolic? I can see you already take the Testify pre-bed so are you planning to add these in at a certain point?

[ripnlean]

use [ yt ] [ /yt ] Just take the spaces out and put the number of the video in between the two sets if its from youtube.

Thanks bro!

Nice log. When are you going to be taking the Phoenix/C-bolic? I can see you already take the Testify pre-bed so are you planning to add these in at a certain point?

Actually I am currently taking testx6 with testofen from double T right now.
I am still awaiting my testify/phoenix/C-bolic, hasn't come in yet

When they do arrive, I will take the whole stack together when I use up all my testx6, which will be a start date of the 19th!

[ripnlean]

Daily Activity Log: Tuesday, October 13, 2009

Never really got into the workout today, was struggling, think it was me working on making the camera work for my home gym 101 series that I started. Now that I figured it out I anticipate smooth sailing going forward. Also getting used to lifts on the rack is a bit different than the open space I had on the small pieces of equipment, moved shoulders to Wednesday. I can finally post pics because my post count is high enough!

Training: Tuesday, October 13, 2009

• Workout: Legs:
  Lunge
• 12 x 45
• 10 x 50
• 8 x 52.5
  Squat
• 225 x 10
• 255 x 10
• 275 x 7 (Rushing things, Form was off the last 3 reps, leg not 90% yet!)
  Leg Press
• 100 x 14
• 120 x 13
• 140 x 13
  Leg Curl
• 30 x 15
• 40 x 12
• 45 x 12
  Stiff Leg Deadlift Cooldown!
• 135 x 10
• 185 x 10

Diet: Tuesday, October 13, 2009

• Breakfast: 6:30 AM
  3 whole eggs, 1 egg whites, 1 sausage link
• 2nd Meal: 9:30 AM
  3 whole eggs, 12 pcs almonds
• Lunch: 12:15 PM
  4 oz Tuna, 1 tbsp EVOO, 2 oz Pork Pate(Nomnom)
• 4th Meal: 3:15 PM
  .25 Cup Walnuts, 2 oz Havarti
• Pre-workout: 4:30 PM
  2 scoops Vasocharge
• During Workout: 5-6:15PM
  3 scoops Orange Xtend
• Post Workout Shake: 6:30 PM
  Choco PB Casein, Chocolate Whey, 1 TBSP PB, water
• Dinner: 7:30 PM
  4 oz Chicken Breast, 1 Cup Brocolli, 1 Tbsp EVOO
• 6th Meal (Prebed): 9:00 PM
  .5 Cottage Cheese, 1 tsp PB

Supplements:

• Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 1x alcalean
• Before Lunch; 3x CLA, 1x Fish oil
• Dinner; 3x CLA, 1x Fish Oil
• Prebed; 4x Testx6

I know the light sucks but here is a GHR done without a GHR machine!