Seriously? Its getting complicated. Fat loss = NASA. Test strips, blood tests, fecal taste test, seminal fluid light spectrum analysis ... Curbs the enthusiasm.
Not at all, it is only complicated if you make it complicated. Eating keto is ridiculously easy. Testing for keto is nice but not needed. Plenty ways to know you are in ketosis otherwise. Fruity breath, the fact you know you haven't ingested enough carbs. Just a lot of things, no need to test everything. However you can, and may gleen some great info but it isn't really going to effect the actual diet much. Plus if your body is using ketones extremely efficiently then less ketones will be urinated out. You can only measure wasted ketones in urine, not whether or not you are in ketosis. Certainly them being in urine means you you are in ketosis, but not really having them doesn't mean you are not.
Maybe. I miss looking more massive. On the other hand, I enjoy how I look with clothing on -but would like more size on arms and traps.
Currently figuring out what way to go, what end result to pursue. I need to be more flexible and "sporty". I also need more stamina/endurance.
Is working out hard, in ketosis and in a slight deficit even a sound idea? I mean, I wont grow anyhow. Made a plan for essential (mainly BW) exercises I did 3 years ago to get in shape, like push ups, pull ups, dips, BW rows and lightweight squats with high resistance/high intensity bicycle.
Will definitely NOT go the heavy weight route, like deadlifts. I'm too old for that.
Decisions, decisions....
If you want to be smaller as in smaller muscle then go with this method.
So, you would say the "gymnast" approach (BW exercises) while cutting is a good idea? Obviously paired with some auxillary exercises for shoulders and traps? I feel lighter, I feel more "gymnast like". I really think its what my body will respond to best now. I even got the urge to do push ups while taking a sunbath at home, did some crunches too. Can't explain it -but I'm driven.
It is a good idea if maximum muscle retention is not the goal.
Okay, will lift heavy the day I backload, that makes sense, as strength get up. I see me everyday, not looking always like in the last pic. I have to look at least like that ALWAYS, even after eating, even after drinking, even when I sleep, even when nobody is watching. Its now complete makeover time. I swear I gonna succeed. I'm on fire baby, I'm on fire.
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Heavy weights before the back load is not ideal. You would do much better to do a higher volume more body builder type approach. You want to bring as much glut-4 to the muscle surface as possible. You will not do this through lower rep heavy lifting.
Ever tried pilates?
I started doing pilates with my wife - she was an elite ballet dancer 20yrs ago - and my ****ing abs have never been so sore.
It is awesome but they do not stretch the hip flexors enough. Make sure to add in a lot of hip flexor stretches because most movements in pilated contract and sorten them. I felt mine getting tight as the rest of me got more flexible then ended up spraining my hip flexors while sprinting due to the tightness.
My wife does pilates too! Its for women only, she told me... so much for gender equality...
Tell her that it was created by a man for mostly men at the time... Monay of which were soldiers. Joseph Pilates created Pilates while he was stuck in an internment camp in England, and insisted that everyone in his area did exercise to stay healthy in such horrible conditions. Some of the soldiers were to sick or injured to stand so he started using springs and other things from the beds to make apparatus that allowed them to exercise from bed. So not only is it not just for women, they weren't even a thought in the creation of it. SOme day when you don't want sex you can toss that back in her face. LMAO!!!
Short update:
Weight holds at 94.5 kg (208 lbs) , meaning I have to lose ONLY 9.5 kg (21 lbs) to reach my goal of a lean 85 kg (187 lbs).
Today starts my new training approach. 3x week full body, gymnastic/BW focused with HIIT cardio at the end of every session.
Had yesterday WAY too many calories (3000). Did not break the keto -but way too much fat and meat, couldn't help it.
Today willpower is switched "on" again. One meal after gym, that's it.
If your goal is to keep mass while leaning up I would actually look at something more along the lines of a 5x5 with 1 minute rest periods. If you lower the weights you are lifting while intentionally being in a deficit you are basically telling the body you no longer need all the extra muscle it has accrued in order to be able to lift your usual weights. Lifting heavier but at a much quicker pace is going to give you both the signal that says hey we are in a deficit but we simply can not afford to lose muscle mass we are still lifting this heavy crap all the time. You stop sending that signal and eat in a deficit well the muscle is the most costly thing you have going and if no longer pushing hard enough to tell the body you really need it that will be the first place the body goes in order to make itself more efficient. Moderate to light weight creating a deficit is not going to tell your body that you need to keep as much muscle as possible.
You might also try a full body workout going from 3x5 reps day 1, 3x10 reps day 3, 3x15 reps day 5 then carb reload after that workout... take a day off and hit the 5's again, something like that. Only listing work sets not warm up. Either way I would most definitely keep one good day of heavier lifting.
