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TGR's Modified PowerBuilding v2.0

RegisterJr said:
How do I know if my protein is above that threshold and where that threshold Is?

Edit: Meaning, can you feel your aren't in ketosis (even me, as a first timer) or do you just stay under X%?
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Only way to know you are in ketosis is via pee test, to measure ketones. But you would be less lethargic, basically the body becomes more efficient at breaking down fat for fuel versus simple glucose from carbs.
 
capo180 said:
Only way to know you are in ketosis is via pee test, to measure ketones. But you would be less lethargic, basically the body becomes more efficient at breaking down fat for fuel versus simple glucose from carbs.
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1Fast400 and dsade posted great if on the pee test. They don't measure the ketones circulating in your blood. The piss sticks are useless, apparently protein can read on those sticks as ketones.

Also, a leucine rich bcaa is beneficial while doing keto (via dsade)

Correct me if mis spoke/interpreted
 
tyga tyga said:
1Fast400 and dsade posted great if on the pee test. They don't measure the ketones circulating in your blood. The piss sticks are useless, apparently protein can read on those sticks as ketones.

Also, a leucine rich bcaa is beneficial while doing keto (via dsade)

Correct me if mis spoke/interpreted
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Don't know the exact science behind it.. But I would think more in the pee = more in the blood.. Idk. I haven't researched it in a couple years. But that was what the medical community was using.
 
I'm going to end the day at 22 net carbs. Once again at a cal deficit as well.

Energy is nah.

However...

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... I hate whiskey. I have to remind myself every so often I guess.

Turkey, cheese, sausage, and collards to finish the night.
 
You really want a drink or just trying to speed ketosis? I know vodka will speed the process up (can't remotely remember why) but I can't remember if it's all liquor or just vodka is why I ask.

And like Tyga pointed, you don't need to spend any real time in keto to derive the fat loss benefits really. I was peeing on the strips the several weeks I did a basically keto diet and never once turned them any kind of purple and man I was shredding FAST. A low carb deficit will work to rip your mass off quick (for better and worse lol).
 
Hyde said:
You really want a drink or just trying to speed ketosis? I know vodka will speed the process up (can't remotely remember why) but I can't remember if it's all liquor or just vodka is why I ask.

And like Tyga pointed, you don't need to spend any real time in keto to derive the fat loss benefits really. I was peeing on the strips the several weeks I did a basically keto diet and never once turned them any kind of purple and man I was shredding FAST. A low carb deficit will work to rip your mass off quick (for better and worse lol).
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I wanted a shot of something. I had no idea it would, or any liquor for that matter, speed ketosis.

wasme said:
This...nectar of the gods
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It was gross. I think it was more gross when I dropped an ice cube in it.

I really want my cheat day to fall on Sunday's. To do this and still get the first full 9 days I'd have to do 9:1:10::1

Any reason I couldn't just start off with 6:1:6:1 from the get-go? Tyga mentioned he was going to do that but add an additional caloric deficit. Would that be necessary? (Note: most days I'm at a deficit anyway; well, every day so far)
 
Let's keep in mind that Jack is not the highest quality whiskey you can get lol. I still like it,on occasion.


Always drink mine with ice and a splash of cold water.

Crown apple is solid. There are more than a few good bourbons, greenspot/yellowspot are gtg, and last time I was at my mother's she had a fantastic scotch whiskey that I can not for the life of me remember.



I also only have a drink once or twice a year lol, and it's usually just one.
 
jimbuick said:
Let's keep in mind that Jack is not the highest quality whiskey you can get lol. I still like it,on occasion.


Always drink mine with ice and a splash of cold water.

Crown apple is solid. There are more than a few good bourbons, greenspot/yellowspot are gtg, and last time I was at my mother's she had a fantastic scotch whiskey that I can not for the life of me remember.

I also only have a drink once or twice a year lol, and it's usually just one.
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I had crown a few years ago and I remember it wasn't bad, but according to Google-master it has carbs.
 
jimbuick said:
I'd be surprised if they all didn't have 'some' carbs.


Royal Apple crown is like 4g, so I don't think that's a make or break amount lol.
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A buddy says crown Apple is awesome to cook with so I'll pick some up anyway. I'm really not big on liquor, but it's my alternative now if I feel like having a beer.
 
Shoulders-

Barbell Shoulder Press 175

Set 1 : 45x8
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 115x3
Set 5 : 135x3
Set 6 : 155x1
+Belt
Set 7 : 155x2
Set 8 : 175x1

SUPERSET 1:

Wobble OHP 110.83

Set 1 : 95x5
Set 2 : 95x5
+Belt
Set 3 : 95x5
Set 4 : 95x5

Barbell Curl 120.33

Set 1 : 65x8
Set 2 : 85x8
Set 3 : 95x8
Set 4 : 85x8
Set 5 : 85x8

SUPERSET 2:

Guillotine Curls 180

Set 1 : 120x15
Set 2 : 110x15
Set 3 : 100x15

Machine Reverse Flyes 203

Set 1 : 145x12
Set 2 : 145x12
Set 3 : 145x12

(TRI) SUPERSET 3:

1.5 Rope Hammer Curl 120

Set 1 : 80x10
Set 2 : 90x10
Set 3 : 90x10

Dumbbell Bent Over Delt Raise 20

Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x8

Spider Crawl N/A

Set 1: 3 Lap/Rep
--
Set 2: 1.5 Lap/Rep
--
Set 3: 0 Lap/Rep
--

Shoulders done...

Occluded Overhead Curl DROPSET:
100x15, 80x10, 60x10, 30x15

Wheel o death + :30 Plank x2

Treadmill :30/:30 sprints x6 minutes
 
Friend at work just whip this up. Home made apple pie... I took one sip and put it away cause I knew I would drink it all
 

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Duramaxhd said:
Friend at work just whip this up. Home made apple pie... I took one sip and put it away cause I knew I would drink it all
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Tasty? I haven't had shine in a long time.
 
I would stick with the original layout

9 low
10th have your carb nite

^^ that's what imma do.

Except I'm use to having mine on Fridays :/ and my carb nite lands on a min or Tuesday

I'd just add another low night each week, until you get to where your carb nite lands on a Sunday
 
Bourbon is my favorite! That last workout was STRONG!!
 
tyga tyga said:
I would stick with the original layout

9 low
10th have your carb nite

^^ that's what imma do.

Except I'm use to having mine on Fridays :/ and my carb nite lands on a min or Tuesday

I'd just add another low night each week, until you get to where your carb nite lands on a Sunday
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Sounds good.

kenpoengineer said:
Bourbon is my favorite! That last workout was STRONG!!
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Thanks Mark! I'm feeling really weak tho...
 
wasme said:
I'll take a beer over anything... a nice imperial ipa or imperial stout! mmmm sh(t..
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Nothing like a cold beer on a hot summer day.
 
Carb Nite Solution Day 4:

I feel tired. Normal, I guess, for waking at 0300. I notice I'm more mentally weak as well as the day goes on.

I'm behind on food today. Appetite is down, and carbs are sitting at 10g net. 19 gross. I suppose I should be somewhat thankful because previous diets I struggle with appetite. May have some PB in my future tonight.

Squat singles tomorrow. I won't push past my prescribed single (420x3-6x1?) unless they're flying, which I doubt based on the last two workouts.

Just over 5# water weight lost.
 
RegisterJr said:
Carb Nite Solution Day 4:

I feel tired. Normal, I guess, for waking at 0300. I notice I'm more mentally weak as well as the day goes on.

I'm behind on food today. Appetite is down, and carbs are sitting at 10g net. 19 gross. I suppose I should be somewhat thankful because previous diets I struggle with appetite. May have some PB in my future tonight.

Squat singles tomorrow. I won't push past my prescribed single (420x3-6x1?) unless they're flying, which I doubt based on the last two workouts.

Just over 5# water weight lost.
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Have you considered a 1/4 dose of stimul8 midafternoon just to give you that push... works for me at times...
 
wasme said:
Have you considered a 1/4 dose of stimul8 midafternoon just to give you that push... works for me at times...
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I do Stimz at 0800 and Creatine Energy about 2PM.
 
You have to remember the first days are spent depleting glycogen...then the brain will start to look into creating alt fuel. So you have to get through that barrier before your body starts getting more efficient w the fats. Patience is key
 
Hyde said:
You have to remember the first days are spent depleting glycogen...then the brain will start to look into creating alt fuel. So you have to get through that barrier before your body starts getting more efficient w the fats. Patience is key
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Does that mindset reset after each Carb Nite?

I'm not meaning to complain so much because I enjoy it overall. Just trying to share my experience for anyone interested in giving it a go.
 
RegisterJr said:
Does that mindset reset after each Carb Nite?

I'm not meaning to complain so much because I enjoy it overall. Just trying to share my experience for anyone interested in giving it a go.
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You'll be more efficient at going keto the longer youre on the diet. The first time is typically the worst.
 
jswain34 said:
You'll be more efficient at going keto the longer youre on the diet. The first time is typically the worst.
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This.

Keep hammering it out.

I've got some decent meals planned

Made these chocolate pb "fat bombs" tonight. Only ate three because my protein started to creep around 135g

60g coconut oil
70g pb (lowest sugar possible)
5-7g unsweetened coco
3g monk fruit (sweetener)

Heat up oil, add pb and stir. Add coco. Stir. Add sweetener.

Pour into ice cube tray and cool in the fridge.

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^^ that's for one cube. I had three
 
tyga tyga said:
This.

Keep hammering it out.

I've got some decent meals planned

Made these chocolate pb "fat bombs" tonight. Only ate three because my protein started to creep around 135g

60g coconut oil
70g pb (lowest sugar possible)
5-7g unsweetened coco
3g monk fruit (sweetener)

Heat up oil, add pb and stir. Add coco. Stir. Add sweetener.

Pour into ice cube tray and cool in the fridge.

MacrosInvalid Link Removed

^^ that's for one cube. I had three
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I'll make those this weekend.

What app is that? I like the decimal breakdown on macros.
 
Banded Hip Series
Shoulder stretches
Banded OLY wall squats

Barbell Squat 420

Set 1 : 135x5
Set 2 : 170x5
Set 3 : 215x5
Set 4 : 260x3
Set 5 : 295x3
+Belt
Set 6 : 335x5
Set 7 : 375x3

Crunches

Set 8 : 420x1
Tightened Belt-
Set 9 : 420x1
Set 10 : 405x1
Set 11 : 375x1
Set 12 : 315x3 belt less, paused

Arched Back BB GM 367.5

Set 1 : 315x5
Set 2 : 315x5
Set 3 : 315x5

I did one set of leg extensions and decided I had zero left in me. I'm tempted to delay my next dead lift day until after the carb up night. Maybe a weekend of rest will change my mind.

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Low carbs will indeed make your mind and body feel weak. I agree with Hyde that your body will take some time to "find" that metabolizing fat, rather than the easy carbs, is the answer. You will be ripped in no time!
 
Some heavy GM there. Good Stuff
 
I think you're crushing it for your diet situation. You have to honestly understand that while you WILL lose leverage getting smaller the loss in power from no glycogen will be recovered when you eventually reach your weight/fat goal. So it's kind of an illusion - you have to embrace the process and trust when you are lean the strength will return when the carbs do. But for now get healthier and sexier.
 
Duramaxhd said:
The first time is the hardest but one morning u wake and bam much better
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I hope so. I think I feel better this afternoon than all week.We'll see later.

tyga tyga said:
It's called fat secret. IMO it's better than MFP
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I'll take a peek. I have such a longtime relationship with MFP...

NurseGray said:
Some heavy GM there. Good Stuff
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Thanks man!

Hyde said:
I think you're crushing it for your diet situation. You have to honestly understand that while you WILL lose leverage getting smaller the loss in power from no glycogen will be recovered when you eventually reach your weight/fat goal. So it's kind of an illusion - you have to embrace the process and trust when you are lean the strength will return when the carbs do. But for now get healthier and sexier.
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I feel strong with the will power. As for my goal... August?! :(
 
As D Max said, one day you'll feel normal again.. It takes everyone a different length of time to get used to these types of diets. The concept works tho, just gotta try to stick thru it.
 
Did you ease into that carb nite ? I tried it and failed miserably I tried to eat kale and arugula all day then started destroying oranges later in the day and a banana smh I need some tips I think I could drop 20lbs easily with better food choices.
 
luckylefty811 said:
Did you ease into that carb nite ? I tried it and failed miserably I tried to eat kale and arugula all day then started destroying oranges later in the day and a banana smh I need some tips I think I could drop 20lbs easily with better food choices.
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No, just went full in. It's taking adjustments for sure. Gotta keep that fat high. It helps stall hunger, so although you crave carbs you aren't necessarily hungry.
 
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Oh, yeah. I needed an all fibrous carb. Especially one not so filling.
 
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