Dustin07
Legend
Not a bad idea this week. Contemplated it myself.
Hyde’s Strength Odyssey
- Thread starter Hyde
- Start date
Hyde
Legend
Sorry, went to Vegas the night after that last posted deadlift - was busy watching the wife kick ass at nationals & running around with my son! Then it’s been a lot of catch up once we got back home Sunday morning.
Lol honestly there was so much to catch up on at home, work after nearly a week off, and things I wanted to read - I knew coming back would be a big brain dump, so just took a break.
Hyde
Legend
Thanks everyone for the kind thoughts. So we went to Las Vegas last week, left 2am Wednesday for the airport and got home Sunday around 8 am, then crashed hard most of the day.
Wife competed in America’s Strongest Master in the 64kg/140 class, so we had to make a cut from ~150 Tuesday to 140.2lbs Thursday morning, and she went to bed loaded up at 155.X! So that went well, only a couple rounds of hot epsom baths morning of weighins to pull the last 3lbs off, and had an extremely successful rebound. Wife finished Day 1 on Friday after 3 events in a distant 2nd place. Day 2, she annihilated the remaining 3 events and brought her score up to just 2.5pts off 1st. So she took a commanding 2nd place out of the 7 women, and really shook the winner, who was basically fighting for her life to try to hold the lead all Day 2.
Out of 6 events, my wife had 2 1sts, 3 2nds, and a 4th place to lock up 2nd. She made zero mistakes or baubles and performed to her absolute best, so she got the spot she earned & we were both really proud of her performance. She jerked 195lbs from blocks behind her neck for a strong 2nd to the ATWR holder in that lift, and people were absolutely shocked at her Circus Dumbbell Press for Reps and her Keg Load over Bar, where she worked non-stop the entire minute like a robot with zero mistake or slowdown. She did 14 reps on the 75lb db, and loaded the 155 keg 12 times over 48” (the events she took 1st in). She also did the arm over arm hoist in under 14 seconds, and carried a 350lb wooden frame 30ft almost 6 trips in one minute (where if you dropped it even once between the end lines where you turn around, you were out). And she took mid pack on the deadlift medley with 5 reps, only missing the 440lb 18in pull at the end - deadlifting is usually a terrible event for her, so mid pack was great for points.
It was a very fun contest with cool events that were very neat for the crowd to watch. Ran into an old friend that used to train at our old gym here of all places, so that was great. Also met Broderick Chavez, whose wife was competing as well. Got to sit down with him for a while to pick his brain about Fred Hatfield’s training, as well as a bunch of cool training & strength history stories - this was a really awesome conversation I wish I could share! Incredible stuff. Broderick is a lifter’s lifter, & I hope I get to bs with him again someday.
Wife competed in America’s Strongest Master in the 64kg/140 class, so we had to make a cut from ~150 Tuesday to 140.2lbs Thursday morning, and she went to bed loaded up at 155.X! So that went well, only a couple rounds of hot epsom baths morning of weighins to pull the last 3lbs off, and had an extremely successful rebound. Wife finished Day 1 on Friday after 3 events in a distant 2nd place. Day 2, she annihilated the remaining 3 events and brought her score up to just 2.5pts off 1st. So she took a commanding 2nd place out of the 7 women, and really shook the winner, who was basically fighting for her life to try to hold the lead all Day 2.
Out of 6 events, my wife had 2 1sts, 3 2nds, and a 4th place to lock up 2nd. She made zero mistakes or baubles and performed to her absolute best, so she got the spot she earned & we were both really proud of her performance. She jerked 195lbs from blocks behind her neck for a strong 2nd to the ATWR holder in that lift, and people were absolutely shocked at her Circus Dumbbell Press for Reps and her Keg Load over Bar, where she worked non-stop the entire minute like a robot with zero mistake or slowdown. She did 14 reps on the 75lb db, and loaded the 155 keg 12 times over 48” (the events she took 1st in). She also did the arm over arm hoist in under 14 seconds, and carried a 350lb wooden frame 30ft almost 6 trips in one minute (where if you dropped it even once between the end lines where you turn around, you were out). And she took mid pack on the deadlift medley with 5 reps, only missing the 440lb 18in pull at the end - deadlifting is usually a terrible event for her, so mid pack was great for points.
It was a very fun contest with cool events that were very neat for the crowd to watch. Ran into an old friend that used to train at our old gym here of all places, so that was great. Also met Broderick Chavez, whose wife was competing as well. Got to sit down with him for a while to pick his brain about Fred Hatfield’s training, as well as a bunch of cool training & strength history stories - this was a really awesome conversation I wish I could share! Incredible stuff. Broderick is a lifter’s lifter, & I hope I get to bs with him again someday.
Hyde
Legend
9/5/25
BW 241.2
Bench, powerbar
45x10,5,5
135x5
205x2
230x1
245x8,9
Floorpress
250x6,8
Spoto Press
225 2x10
Wide NG Lat Pulldowns
100,120,140,150x15
alt w/ Plate Raises
45 3x12
Incline CS DB Rear Delt Flyes
35x10,12
DB Farmers Walks
90x2 trips
Incline CS Kelso Shrugs
90x10,12
NG Chin-ups
3x10
Atlantis Seated Overhead Tri Ext
60x25,20
This was the only session I had in Vegas. Between the weighin day having to go 3 times (weighin, pictures, rules), 2 days of comp, and trying to give my son a fun experience I had to squeeze this in so late I had to use a 24-hour fully automated gym called The Strip Barbell. Dragon’s Lair closed at 11pm and I needed to start at 10pm. Weird sterile space with terrible music, but good equipment. Plus, I was determined to have good training. Sometimes you just have to make it happen.
BW 241.2
Bench, powerbar
45x10,5,5
135x5
205x2
230x1
245x8,9
Floorpress
250x6,8
Spoto Press
225 2x10
Wide NG Lat Pulldowns
100,120,140,150x15
alt w/ Plate Raises
45 3x12
Incline CS DB Rear Delt Flyes
35x10,12
DB Farmers Walks
90x2 trips
Incline CS Kelso Shrugs
90x10,12
NG Chin-ups
3x10
Atlantis Seated Overhead Tri Ext
60x25,20
This was the only session I had in Vegas. Between the weighin day having to go 3 times (weighin, pictures, rules), 2 days of comp, and trying to give my son a fun experience I had to squeeze this in so late I had to use a 24-hour fully automated gym called The Strip Barbell. Dragon’s Lair closed at 11pm and I needed to start at 10pm. Weird sterile space with terrible music, but good equipment. Plus, I was determined to have good training. Sometimes you just have to make it happen.
Hyde
Legend
9/9/25
BW 239.6 yesterday
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Cambered Bar Suitcase Carries
SL Glute Bridges
BW Squats
Squat, Giant Cambered bar
85,175,265x3
+belt
355 2x3
375 4x3
405,425x3
SSB Pause Squat
+heels
245x3
+deadlift belt
300x5,5,10
GHR
10,12,16
First session back home. Everything was feeling very poppy & technique came effortless on the giant camber, which made for a good Explosive Squat day.
BW 239.6 yesterday
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Cambered Bar Suitcase Carries
SL Glute Bridges
BW Squats
Squat, Giant Cambered bar
85,175,265x3
+belt
355 2x3
375 4x3
405,425x3
SSB Pause Squat
+heels
245x3
+deadlift belt
300x5,5,10
GHR
10,12,16
First session back home. Everything was feeling very poppy & technique came effortless on the giant camber, which made for a good Explosive Squat day.
Hyde
Legend
9/10/25
BW 238.6
5 min Incline Walk
Incline Bench (not touching chest)
45 2x15
95,115,135,155,185,205,215,225x10
Low Incline Williams Extensions
warmup
50 3x10
Bar Cable Tri Pressdown
90x25,17
Catback CS Tbar Rows
90x15
115x12
135x8
Standing Calves
100x12,11,10,10
1 min stretch
NG Chin-ups
15,11,10
2nd Press/bodybuilding day at the commercial gym. Decided I should try to incline and just go however low my elbow let me, and not throw the baby out with the bath water. This worked out surprisingly well, letting me hit 225x10 on a full height incline bench to within about 4” of my chest.
BW 238.6
5 min Incline Walk
Incline Bench (not touching chest)
45 2x15
95,115,135,155,185,205,215,225x10
Low Incline Williams Extensions
warmup
50 3x10
Bar Cable Tri Pressdown
90x25,17
Catback CS Tbar Rows
90x15
115x12
135x8
Standing Calves
100x12,11,10,10
1 min stretch
NG Chin-ups
15,11,10
2nd Press/bodybuilding day at the commercial gym. Decided I should try to incline and just go however low my elbow let me, and not throw the baby out with the bath water. This worked out surprisingly well, letting me hit 225x10 on a full height incline bench to within about 4” of my chest.
Hyde
Legend
9/12/25
BW 236.2
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Sideplank Activations
Glute Bridges
RDLs
Band Pullaparts
Monstermini 3x35
Deadlift, Texas powerbar
155x5
265,331x3
+deadlift belt
364 12x1 e20sec
364 3x3
3” Blockpulls
397 2x5
2” Deficit, w/ straps
336x8,16
Plate Raise to Overhead
45 3x15
DB Farmer’s Walks
105 2 trips
Great speed deadlift day this morning, and finished the shoulder accessories I wanted Wednesday night.
Started a ketogenic diet Monday, and pretty sure I shifted over on Tuesday. In recent fasts I have felt like I made the switch Day 2 as well, so I’m thinking my body just knows what to do at this point from enough fasting. So today is Day 5 and it’s going well. But it does leave my endurance a little off in training - I could tell 3x8 was going to kill me on deficits, so I just pulled 16 on the second set to kill it! It was light enough so I went for it.
BW 236.2
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Sideplank Activations
Glute Bridges
RDLs
Band Pullaparts
Monstermini 3x35
Deadlift, Texas powerbar
155x5
265,331x3
+deadlift belt
364 12x1 e20sec
364 3x3
3” Blockpulls
397 2x5
2” Deficit, w/ straps
336x8,16
Plate Raise to Overhead
45 3x15
DB Farmer’s Walks
105 2 trips
Great speed deadlift day this morning, and finished the shoulder accessories I wanted Wednesday night.
Started a ketogenic diet Monday, and pretty sure I shifted over on Tuesday. In recent fasts I have felt like I made the switch Day 2 as well, so I’m thinking my body just knows what to do at this point from enough fasting. So today is Day 5 and it’s going well. But it does leave my endurance a little off in training - I could tell 3x8 was going to kill me on deficits, so I just pulled 16 on the second set to kill it! It was light enough so I went for it.
Hyde
Legend
Took a 40mg subq shot of test e before leaving for Vegas last Tuesday night. Also took 10mg this Tuesday and again today on Friday. I feel like this has made a really good bridge while the blast has cleared (last cycle shot was 20 days ago). Just enough to keep things feeling good and chipper, and most importantly great mood - not estrogen-dominant and moody like last time coming off. I will probably begin using 10/day Sunday for a little, then reassess soon now that I’m down to truly natural test levels.
gphagan1
Legend
Man that is awesome….she’s a World Class athlete. Very impressive numbers, you guys should definitely be proud. With the DNA your little boy has flowing through his veins he’s no doubt gonna be a champion.
Looks like you still got some good workouts in as well and didn’t miss a beat.
Hyde
Legend
Life has been good. Probably “missed” two workouts, but honestly I missed 2 nights of sleep traveling overnight (I’m the one driving us hours to/from the airport for the super early/late flights) so that’s all the pace I had recovery for. Plus the bigger priorities of competition & family trip were there. But every session I’ve had I’ve enjoyed!Man that is awesome….she’s a World Class athlete. Very impressive numbers, you guys should definitely be proud. With the DNA your little boy has flowing through his veins he’s no doubt gonna be a champion.
Looks like you still got some good workouts in as well and didn’t miss a beat.
Playing with Dr. DiPasquale’s Metabolic Diet this week. Not trying to cut on it yet, just get used to being keto, but inevitably I’ve undereaten because it’s tough to hit 3600 calories on keto for me with the amount I’m used to eating. I feel like I am eating so often just to hit 3k or so, and losing fat because of it besides the glycogen loss.
Dustin07
Legend
Glad to hear you guys are well and that she had a great showing!
Too funny about the strip barbell, I'm 99% sure that's the place I hit last year. I think they emailed me the code or something at my "allotted time" to get in or something like that. All PL in the front with some Oly stuff in a back room? Wasn't bad but as you said, quite sterile. Did the job for when I needed it. I had walked over from across the strip so I had a little LISS and my headphones which helped a lot lol .
Glad to hear you guys had a good trip!
Too funny about the strip barbell, I'm 99% sure that's the place I hit last year. I think they emailed me the code or something at my "allotted time" to get in or something like that. All PL in the front with some Oly stuff in a back room? Wasn't bad but as you said, quite sterile. Did the job for when I needed it. I had walked over from across the strip so I had a little LISS and my headphones which helped a lot lol .
Glad to hear you guys had a good trip!
Hyde
Legend
Yep, all white Rogue half racks, rig in the back with a pulling platform, bunch of machines off to the side. Genuinely good equipment, clean, even had an Eleiko weightlifting bar which blew my mind in an unstaffed gym.
It would be a cool place to train in the daytime if it wasn’t nearly empty with no staff, and have awful “workout club remix” blasting. And no posters, no personality or character, like what someone who buys a Tesla Plaid thinks people would want in a gym - but ultimately, it just lacked a soul. Felt like training at an EV charging station
I will say that the Atlantis Overhead Tricep machine was absolutely incredible. I haven’t been able to engage my left tricep like that thing did in years. Wish I had access to one!
Hyde
Legend
Thank you! Things are feeling good for her, so she officially accepted the invite to World’s yesterday. 11 weeks and we’re heading back to Texas to throw down!
Hyde
Legend
9/14/25
5 min Walk
Scap Pushups
Cat Camel
Bird Dogs
Band Warmups
Bench, powerbar
45x15,5
135x5
225,255x3
280 5x2
CG 2-Boardpress
295x4,8
Spoto Press
260x6
270x8
Plate Raises to Overhead
45 3x16
V-grip Chin-ups
13,13,14
Seated DB Rear Delt Flyes
35 3x15
Very good session in the garage this morning; one of my wife’s training partners came to bench with me so it helped both of us. He’s going to train with me all week to see how I warm up, organize training, choose jumps, accessories, look for technical improvement and generally just how I make decisions in training.
5 min Walk
Scap Pushups
Cat Camel
Bird Dogs
Band Warmups
Bench, powerbar
45x15,5
135x5
225,255x3
280 5x2
CG 2-Boardpress
295x4,8
Spoto Press
260x6
270x8
Plate Raises to Overhead
45 3x16
V-grip Chin-ups
13,13,14
Seated DB Rear Delt Flyes
35 3x15
Very good session in the garage this morning; one of my wife’s training partners came to bench with me so it helped both of us. He’s going to train with me all week to see how I warm up, organize training, choose jumps, accessories, look for technical improvement and generally just how I make decisions in training.
SkRaw85
Legend
Segansational
Well-known member
Wow, congratulations to her! Once again showing us all how it's really done as a power couple/family. I love that you two share this passion for competition and lifting. That's the one thing I wish my wife was into for us to share together, but guess I'll just have to cultivate that iron bug with my kids.
Since you mentioned that Vegas gym, the one I keep hearing the ad for while listening to Cutler Cast is Fit Club Las Vegas. Pics show a bit of that club vibe too, but think that's just a bit of Vegas. Also want to try to get to Powerhouse Vegas - older school - but I think Hidetada and Iris Kyle workout there.
Dustin07
Legend
Hyde
Legend
Nice workout….that’s cool you get to work with one of her coaches. Always good to get an extra set of eyes and different perspective on your training.
That’s awesome that she qualified for, and you guys are going to the World’s.
No sorry I gave you the wrong idea - I’m actually coaching him. Or rather, he wants to learn whatever he can from me about powerlifting, to help move his forward.
He’s only 24 with a lot of natural talent & dedication. I loaned him my SSB for probably the last 5-6 months, and he’s driven it in his truck & carried it in/out of the commercial gym to squat with is as an accessory much of that time. Someone who has a passion for training like that, who has already managed a 580lb hi bar squat & 335 bench weighing 245, is someone worth investing more time in.
He & his girlfriend both trained a lot with my wife whenever she is at the commercial gym in the morning. She helped them do their first strongman shows, and they even came with us to Dallas for America’s Strongest Woman a couple months back.
Yeah you know I checked that out online and it just looked too…geared towards social media & “fitness” to me. Plus that and most places were $30 for day passes. Which the Dragon’s Lair is as well, but as they were a sponsor for this year’s Nationals I wanted to support Flex.
BUUUT my son did not want to leave the Ninja jump park for anything, and he certainly needed the fun after hanging out at the comp all morning, so I had to put training off until quite late.
Dustin07
Legend
if you guys consider adopting an older son, hmu. I too, would not like to leave the Ninja park for anything.
gphagan1
Legend
Oh I gotcha… I just re-read it and that does make sense.
Hyde
Legend
9/16/25
6 min Walk
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
SL Glute Bridges
BW Squats
Squat, Duffalo Bar
55x6
165x5
275x4
+doubleply sleeves
363x3
+belt
430x2
474x1
396,407x8
418x6
Hi Bar Pause Squat, Duffalo
+heels & deadlift belt
330 3x8
GHR
4x12
DB Lunges
BW walking warmup
+50x10,12
Lot of fun this morning; brought my buddy who benched with me Sunday to the barbell club and a bunch of us were all squatting - we all had great training, and I know he learned some useful things.
Sets of 8 around 400lbs felt awful from a strength-endurance perspective, but I’m glad it didn’t actually feel too heavy or maximal for that. Just the right balance of work & reps for a volume day.
6 min Walk
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
SL Glute Bridges
BW Squats
Squat, Duffalo Bar
55x6
165x5
275x4
+doubleply sleeves
363x3
+belt
430x2
474x1
396,407x8
418x6
Hi Bar Pause Squat, Duffalo
+heels & deadlift belt
330 3x8
GHR
4x12
DB Lunges
BW walking warmup
+50x10,12
Lot of fun this morning; brought my buddy who benched with me Sunday to the barbell club and a bunch of us were all squatting - we all had great training, and I know he learned some useful things.
Sets of 8 around 400lbs felt awful from a strength-endurance perspective, but I’m glad it didn’t actually feel too heavy or maximal for that. Just the right balance of work & reps for a volume day.
Hyde
Legend
Took 20mg test c on Sunday and again today. Yesterday nothing, and energy was definitely lower (even with some DHEA), so I think I am pretty much cleared out - what I’m taking is all I’ve got. Probably going to do 20mg on my 4 training days at least this week.
Day 9 of keto, and it’s going remarkably well. I am feeling strong and capable in training, and my satiety and energy through the day is good. Probably less lethargic honestly; meals seem to energize me more immediately, instead of bogging me down for a bit the way my regular carb-based diet would. I am probably consuming 3,200-3,800 calories and not trying to cut, but I am definitely looking a lot tighter in the midsection due to holding less fluid. What I can’t believe is how full my muscles are, and vascularity & pumps are up if anything. Seems like my body is replenishing glycogen off the gluconeogenesis just fine - and I am consuming 300-360g protein daily. Consuming 20-30g fiber and everything is staying regular. Lots of pork chops, cheese, almonds, peanut butter, salads, olive oil, heavy cream, some short ribs and a daily Quest fiber muffin.
Day 9 of keto, and it’s going remarkably well. I am feeling strong and capable in training, and my satiety and energy through the day is good. Probably less lethargic honestly; meals seem to energize me more immediately, instead of bogging me down for a bit the way my regular carb-based diet would. I am probably consuming 3,200-3,800 calories and not trying to cut, but I am definitely looking a lot tighter in the midsection due to holding less fluid. What I can’t believe is how full my muscles are, and vascularity & pumps are up if anything. Seems like my body is replenishing glycogen off the gluconeogenesis just fine - and I am consuming 300-360g protein daily. Consuming 20-30g fiber and everything is staying regular. Lots of pork chops, cheese, almonds, peanut butter, salads, olive oil, heavy cream, some short ribs and a daily Quest fiber muffin.
gphagan1
Legend
That was a really good leg workout…..strong numbers.
Glad the keto diet is going well. I’ve thought about doing another keto myself. Almost every time I’ve done a keto it has gone really good. The first time I did one years ago I was actually surprised that I didn’t lose energy with carbs being so low in the beginning. Eventually I did get to where I had to get back to a balanced diet, but it is definitely another good tool in the diet box. I’m very interested in your thoughts as you go along.
Glad the keto diet is going well. I’ve thought about doing another keto myself. Almost every time I’ve done a keto it has gone really good. The first time I did one years ago I was actually surprised that I didn’t lose energy with carbs being so low in the beginning. Eventually I did get to where I had to get back to a balanced diet, but it is definitely another good tool in the diet box. I’m very interested in your thoughts as you go along.
sammpedd88
Well-known member
I did keto for about 8 months l, several years and I really liked it. My energy was through the roof on a consistent basis but I got to a point where I was losing past my body weight mark so I went back to eating clean. My strength never suffered.
Dustin07
Legend
That was a really good leg workout…..strong numbers.
Glad the keto diet is going well. I’ve thought about doing another keto myself. Almost every time I’ve done a keto it has gone really good. The first time I did one years ago I was actually surprised that I didn’t lose energy with carbs being so low in the beginning. Eventually I did get to where I had to get back to a balanced diet, but it is definitely another good tool in the diet box. I’m very interested in your thoughts as you go along.
sorta weird but after all the experiementation of the last couple years I seem to have found that my best solutions are a fully balanced macro approach, at maintenance, creating the deficit with output or the occasional 30hr+ fast. (which I'll likely bring back into my regiment for the next month). I dont' think I have the same PEM issues that @GreenMachineX reports when his deficit is high or nutrients off, but I am certainly sluggish and not firing on all cylinders when I drop carbs. sometimes I think I'm fine, I'm not experiencing carb flu or depression, but I see a severe lack of energy that eventually adds up. losing 1 hp per day isn't really noticeable until after a couple weeks when suddenly I realize I'm now down -20hp overall, lol. vs that one fasting day is not difficult for me, has great effects, and is over fast enough to go back to maintenance.
I don't even know why I felt the need to share that other than the fact that each of us have had so many different nutritional experiements in the past couple years in our threads lol.
gphagan1
Legend
Actually each of us having different nutritional experiences is the exact reason it is good to share. We all are different to a certain degree, and others experiences is another way to learn besides our own experiments.
As far as keto, I actually do very well with it the first 6 to 8 weeks and then I do start to notice a drop in energy and strength, and that’s my signal to get back on a balanced diet. But it is very effective for me at burning fat. And I do agree with you on the balanced maintenance diet during the week with a good fast is more sustainable over the long haul.
I am very interested in Hyde’s thoughts as he goes along with this, because with his diet, training, and AAS knowledge we might pick up some good information for future endeavors.
Hyde
Legend
So to be clear, I’ve been doing Dr. Mauro DiPasquale’s Metabolic/Phase Shift Diet. He even initially labeled it as the Anabolic Diet, because the high fat approach inherently maximizes endogenous testosterone production (and by extension GH to IGF1 conversion) for anyone training without anabolics.
And to the point of the Phase Shift name, it’s not a strictly keto diet - it’s cyclical, with weekly carb refeeds to restore glycogen, spike insulin for muscle growth (after sensitivity has been rising all week in the absence of carb intake). So the point of the diet is to fat adapt and teach the body to prefer fat for fuel - once adapted, you simply adjust fat intake to cut or bulk. And you only refeed on carbs for 1-2 days, stopping as soon as you start to spill so you ideally don’t exit ketosis. In this way you have more stable energy because the body can always pull fat in ketosis to keep function high, but you also have glycogen stores most of the time for high intensity work. It also lets you plan your refeed day(s) to accommodate societal norms, and a 5 on / 2 off is the suggested basic weekly structure.
I’ll have more thoughts to share next week after the first refeed and then transition from that, but so far I have enjoyed things. Dipasquale doesn’t advocate cutting initially; the focus of the first 2 weeks is just beginning the transition to the diet structure. I think most of the keto drawbacks come from the deficit: people always use it to cut! And I’m eating something like 3,600 calories per day of honestly very tasty food, trying to crank up the fat.
I feel great, and so far my strength has mirrored other times when I have intentionally ate big for fuel/recovery, not cutting, as the priority.
And to the point of the Phase Shift name, it’s not a strictly keto diet - it’s cyclical, with weekly carb refeeds to restore glycogen, spike insulin for muscle growth (after sensitivity has been rising all week in the absence of carb intake). So the point of the diet is to fat adapt and teach the body to prefer fat for fuel - once adapted, you simply adjust fat intake to cut or bulk. And you only refeed on carbs for 1-2 days, stopping as soon as you start to spill so you ideally don’t exit ketosis. In this way you have more stable energy because the body can always pull fat in ketosis to keep function high, but you also have glycogen stores most of the time for high intensity work. It also lets you plan your refeed day(s) to accommodate societal norms, and a 5 on / 2 off is the suggested basic weekly structure.
I’ll have more thoughts to share next week after the first refeed and then transition from that, but so far I have enjoyed things. Dipasquale doesn’t advocate cutting initially; the focus of the first 2 weeks is just beginning the transition to the diet structure. I think most of the keto drawbacks come from the deficit: people always use it to cut! And I’m eating something like 3,600 calories per day of honestly very tasty food, trying to crank up the fat.
I feel great, and so far my strength has mirrored other times when I have intentionally ate big for fuel/recovery, not cutting, as the priority.
Dustin07
Legend
there are definitely some perks to keto and similar based approaches. I am a meat and fat eater for sure. I likely crave meat and animal protein far more (when I dont have enough) than I do tortila chips and carbs when I am low carb.
first time I tried hardcore keto I felt like garbage the entire duration and I felt like it was also causing me to get greasier skin, like I was sweating fat. the second time I didn't have that issue, but I did feel as though I was getting that (real or not) carb flu. headaches, run down etc. later when I was cutting carbs I had neither of those issues, but I also felt like I was just simply not performing well. My wife has made mention that she feels no different with or without carbs and that cutting them is a pretty easy approach for her, but she lifts out of repetitiveness and I'm not sure she even knows what a pump is. So I'm not sure she has the same scale in her mind that I do when I consider my performance and output levels.
I'd probably be slightly more OK with diminished output on a cut while in the gym since it's pretty much a given anyways, but when I notice the diminshed output in other aspects of my life such as being tired when I shouldn't be, or poor mood, etc the juice ain't worth the squeeze anymore. I'd rather be fat and happy than ripped and miserable lol.
Actually each of us having different nutritional experiences is the exact reason it is good to share. We all are different to a certain degree, and others experiences is another way to learn besides our own experiments.
As far as keto, I actually do very well with it the first 6 to 8 weeks and then I do start to notice a drop in energy and strength, and that’s my signal to get back on a balanced diet. But it is very effective for me at burning fat. And I do agree with you on the balanced maintenance diet during the week with a good fast is more sustainable over the long haul.
I am very interested in Hyde’s thoughts as he goes along with this, because with his diet, training, and AAS knowledge we might pick up some good information for future endeavors.
first time I tried hardcore keto I felt like garbage the entire duration and I felt like it was also causing me to get greasier skin, like I was sweating fat. the second time I didn't have that issue, but I did feel as though I was getting that (real or not) carb flu. headaches, run down etc. later when I was cutting carbs I had neither of those issues, but I also felt like I was just simply not performing well. My wife has made mention that she feels no different with or without carbs and that cutting them is a pretty easy approach for her, but she lifts out of repetitiveness and I'm not sure she even knows what a pump is. So I'm not sure she has the same scale in her mind that I do when I consider my performance and output levels.
I'd probably be slightly more OK with diminished output on a cut while in the gym since it's pretty much a given anyways, but when I notice the diminshed output in other aspects of my life such as being tired when I shouldn't be, or poor mood, etc the juice ain't worth the squeeze anymore. I'd rather be fat and happy than ripped and miserable lol.
gphagan1
Legend
Now that sounds very interesting and is definitely something I haven’t tried. I will watch the videos tonight after work and the gym. But I already like the sound of this diet.
Man, thanks for sharing and giving such good details. I love meats and some of these high protein high fat recipes we have down here in Georgia may be perfect for that diet.
Hyde
Legend
Was there ever a time you used keto where you weren’t trying to cut or restricting? Because you keep talking about carbs, and that’s the primary issue DiPasquale notes with many who are not successful: they focus on having no carbs, but do not eat enough fats to make this work! This is a HIGH FAT diet! You need a lot to get the body using it properly, and to avoid a substantial deficit.
My breakfast today was an entire pack of sausage links, dipped in sour cream, with 3tbsp of heavy whipping cream in my coffee. Something like 8-900 calories, 55g protein, and the rest is fat. Much of it saturated, but specifically monounsaturated from pork, plus the heart health benefits of the dairy-based saturated fat. The forms are very important to pay attention to longterm if you don’t want to promote heart disease with extended use.
The Jerry Ward vid is short, 10 min and explains it all perfectly if you just want to understand it. If you want to know more, enough to consider trying it well, also listen to the 90 minute interview with Dr. Mauro.Now that sounds very interesting and is definitely something I haven’t tried. I will watch the videos tonight after work and the gym. But I already like the sound of this diet.
Man, thanks for sharing and giving such good details. I love meats and some of these high protein high fat recipes we have down here in Georgia may be perfect for that diet.
I can also DM anyone the url link to a free pdf of his book The Anabolic Solution for Bodybuilders.
The diet is a LOT of detail for probably some very marginal benefits. But DiPasquale was brutally strong for a little guy when he competed, always in shape, and an extremely decorated doctor & scientist so it’s got some credibility. And it’s a fun project to play with for the moment: the idea of fatty meats in the work week with normal American eating on the weekend is appealing enough.
Dustin07
Legend
no definitely not, and I don't have logs to consult for really good data. I have always enjoyed high carb for high performance, but I know that my first two bouts of keto were crazy high fats. in fact thats one of the reasons it really started to gross me out because my fat intake was so high. this adds up though, because in more recent endeavors I imagine my fat intake was lower, vegetable/fiber intake higher.
sammpedd88
Well-known member
I’m curious at how you’ll feel after your first refeed, but I have a feeling you’re gonna feel great.
GreenMachineX
Well-known member
Btw, new theory on the PEM thing…a real life friend of mine was telling me about a symptom he gets almost any day regardless of how he sleeps, and describes it as feeling “poisoned”. It’s great description for what I’ve been talking about since it’s not actually PEM. He’s on an ARB also, so I’m now looking at that as a possibility.
Hyde
Legend
9/17/25
BW 234.6
6 min Incline Walk
Incline Bench (not touching chest)
45x30
95x8
135,155x3
175x6
205,225,230,230x8
Low Incline Williams Extensions
warmups
50,55,60x12
V-Bar Cable Tri Pressdown
88 2x25
Catback CS Tbar Rows
90x10
115,125,125x12
Standing Calves
120 4x10
30 second stretch
NG Chin-ups
15,13,12
4lbs lighter than last week on this day (which was day 3 keto, while this was 10), and I improved performance on everything. Just feels like I’m smashing training right now. My assumption is my body is better utilizing fuel this week so I had more gas to push harder.
Deadlift in the morning!
BW 234.6
6 min Incline Walk
Incline Bench (not touching chest)
45x30
95x8
135,155x3
175x6
205,225,230,230x8
Low Incline Williams Extensions
warmups
50,55,60x12
V-Bar Cable Tri Pressdown
88 2x25
Catback CS Tbar Rows
90x10
115,125,125x12
Standing Calves
120 4x10
30 second stretch
NG Chin-ups
15,13,12
4lbs lighter than last week on this day (which was day 3 keto, while this was 10), and I improved performance on everything. Just feels like I’m smashing training right now. My assumption is my body is better utilizing fuel this week so I had more gas to push harder.
Deadlift in the morning!
gphagan1
Legend
Man you can’t beat that, dropping weight and improved performance.
Dustin07
Legend
would this be similar to a spoto then for incline?
Hyde
Legend
No, I’m not trying to pause and am purely range limited by the amount I can get my left elbow to bend. Even with hundreds of pounds, it simply doesn’t bend enough to touch - so I just go as far as I can. Which is critical for maximal muscle hypertrophy.
Hyde
Legend
9/19/25
6 min walk
Scap Pushups
Bird Dogs
Suitcase Carries
SL Glute Bridges
RDLs
Deadlift, Texas powerbar
155x6 RDL
265x3,1
331x3
+belt
375,419x3
452x3,8
4” Blockpulls
441 2x6
2.25” Deficit Deadlifts
+straps & deadlift belt
375x8,8,10
DB Farmers Walks
105 2 trips
Band Pullaparts
Monstermini 3x34
Plate Raise to Overhead
55 3x10
Deadlift strength is really moving in the right direction! Back feels good and just continuing to rebuild better now that I can train it full tilt finally. 452x8 is roughly equivalent to a 560lb 1RM effort, and I believe I left 2 in the tank - which could yield ~600. Pulled 52 work reps today.
If I’m here on a powerbar right now, down 11lbs in ketosis & only taking 80mg testosterone, I definitely know my training is working!
6 min walk
Scap Pushups
Bird Dogs
Suitcase Carries
SL Glute Bridges
RDLs
Deadlift, Texas powerbar
155x6 RDL
265x3,1
331x3
+belt
375,419x3
452x3,8
4” Blockpulls
441 2x6
2.25” Deficit Deadlifts
+straps & deadlift belt
375x8,8,10
DB Farmers Walks
105 2 trips
Band Pullaparts
Monstermini 3x34
Plate Raise to Overhead
55 3x10
Deadlift strength is really moving in the right direction! Back feels good and just continuing to rebuild better now that I can train it full tilt finally. 452x8 is roughly equivalent to a 560lb 1RM effort, and I believe I left 2 in the tank - which could yield ~600. Pulled 52 work reps today.
If I’m here on a powerbar right now, down 11lbs in ketosis & only taking 80mg testosterone, I definitely know my training is working!
gphagan1
Legend
That’s some impressive deadlift volume….my back just hurt thinking about 375 deficit deadlifts.
Dustin07
Legend
makes sense. I feel like I'm the only one at my gym that touches on inclines, although I doubt that most of them have your flexibility issues. tbh a floating start/stop certainly seems harder depending on the depth.
solid all the way around!
Hyde
Legend
9/21/25
3 min Assault Bike
Band Warmups
Bench, powerbar
45x15,5
135,185x1
230 4x6
CG 2-Boardpress
245 2x5
Spoto Press
210x8,8,17
Widegrip Pulldowns
70,110x12
140 4x15
alt w/ Plate Raises to Overhead
45 3x17
Seated DB Rear Delt Flyes
30x5
40x8,7
Carb up yesterday went fine, didn’t feel too bad. Doing some more today, but not hitting it as hard. Not sure if I need the second day of carbs or not, but the base template for the diet is a 2-day and more relaxed weekend approach with moderate fat and low protein. So not rushing it like a Justin Harris super high carb day with no fat that does it all in one day, but rather more of a cheat-food American style diet that just lets you reset mentally. No idea what I weigh; our scale got broken so we’re waiting for the new one to deliver later this week
Light bench day in the rotation, but really worked my technique and got some good training out of it still. Abs started cramping bad on the reverse flies so I bagged them.
3 min Assault Bike
Band Warmups
Bench, powerbar
45x15,5
135,185x1
230 4x6
CG 2-Boardpress
245 2x5
Spoto Press
210x8,8,17
Widegrip Pulldowns
70,110x12
140 4x15
alt w/ Plate Raises to Overhead
45 3x17
Seated DB Rear Delt Flyes
30x5
40x8,7
Carb up yesterday went fine, didn’t feel too bad. Doing some more today, but not hitting it as hard. Not sure if I need the second day of carbs or not, but the base template for the diet is a 2-day and more relaxed weekend approach with moderate fat and low protein. So not rushing it like a Justin Harris super high carb day with no fat that does it all in one day, but rather more of a cheat-food American style diet that just lets you reset mentally. No idea what I weigh; our scale got broken so we’re waiting for the new one to deliver later this week
Light bench day in the rotation, but really worked my technique and got some good training out of it still. Abs started cramping bad on the reverse flies so I bagged them.
Hyde
Legend
New scale came last night, so I got to weigh when we got home from dinner at the Mexican restaurant! 246.4lbs last night, and 241.4 after bathroom this morning. Then 239.2 after a couple hours of coffee.
Definitely look a lot more full, and really happy with things so far. Back on the high fat diet today & feeling great - first meal was 8oz 93/7 patty, some hard sharp white cheddar sliced & melted atop it, plus half a mashed avocado. Plus heavy whipping cream in my coffee.
Definitely look a lot more full, and really happy with things so far. Back on the high fat diet today & feeling great - first meal was 8oz 93/7 patty, some hard sharp white cheddar sliced & melted atop it, plus half a mashed avocado. Plus heavy whipping cream in my coffee.
Dustin07
Legend
Hyde
Legend
9/23/25
BW 239.2 yesterday
Hip Airplane
PsoRite Mash
6 min Walk
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
SL Glute Bridges
BW Squats
Squat, Rogue Squatbar
55x3
165x5
275x4
+doubleply sleeves
385x3
+belt
452x2
496,518x1
452,463,474x3
Hi Bar Pause Squat, Squatbar
+heels & deadlift belt
275x3
345 3x6
GHR
3x15
Plate-loaded Leg Extensions
55 2x25
Heavy session today: first squat over 5 since the meet a month ago, and everything felt solid. Got some great work in; training in general seems to really be clicking. Feeling good on the high fat diet, no doubt.
BW 239.2 yesterday
Hip Airplane
PsoRite Mash
6 min Walk
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
SL Glute Bridges
BW Squats
Squat, Rogue Squatbar
55x3
165x5
275x4
+doubleply sleeves
385x3
+belt
452x2
496,518x1
452,463,474x3
Hi Bar Pause Squat, Squatbar
+heels & deadlift belt
275x3
345 3x6
GHR
3x15
Plate-loaded Leg Extensions
55 2x25
Heavy session today: first squat over 5 since the meet a month ago, and everything felt solid. Got some great work in; training in general seems to really be clicking. Feeling good on the high fat diet, no doubt.