MidwestBeast
Legend
I'm planning on running it about 9 weeks. I'll officially start cutting on the 3rd, but wanted to transition into the keto diet a week in advance to make sure I was in fat-burning mode
MidwestBeast Keeps on Cutting with LG's Topical 7-Keto (Sponsored Beta Log)
- Thread starter MidwestBeast
- Start date
I'm planning on running it about 9 weeks. I'll officially start cutting on the 3rd, but wanted to transition into the keto diet a week in advance to make sure I was in fat-burning mode
MidwestBeast
Legend
12-28-10:
Arms
Olympic Bar Curls: 75x12 / 95x12 / 115x12 / 115x12 / 95x12
Preacher Dumbell Curls: 25x12 / 30x12 / 35x12 / 40x12
Overhead Ring Cable Curls: 50x12 / 60x12 / 60x12 / 50x12
Rope Pushdowns: 170x12 / 180x12 / 190x12 / 160x12
Overhead Rope Extensions: 95x12 / 95x12 / 95x12 / 95x12
Solo Ring Reverse Curls: 50x12 / 50x12 / 50x12 / 50x12
Day 2 Keto
This was my best arm day in quite a while. I think I found my new favorite tricep exercise in the overhead rope extensions from the low pulley. I've done these before, but not like this - I kept my knuckles together on both hands, pulling up like you would doing an overhead extension with a dumbell behind the head. But here's the fun part - I rolled my palms forward and outward (thumbs toward each other) at the top and really hit my tris like crazy. The burn from these things was awesome and I think it'll provide me with a nice alternative to skull crushers.
Gym pump was just nuts today and for once it was the triceps that looked huge compared to my biceps. I can dig that for sure
I'll be getting a leg session in tomorrow.
Keto diet is going well so far; not as lean as it'll be once the new year hits, but cals are still down and I haven't caved on opting for any carbs yet. I'm already losing some of the water weight I'd had on and my stomach is looking a bit sharper already.
Keto just melts the fat away for me and the longest I've ever done it is about a month, so I'm very excited for this.
Arms
Olympic Bar Curls: 75x12 / 95x12 / 115x12 / 115x12 / 95x12
Preacher Dumbell Curls: 25x12 / 30x12 / 35x12 / 40x12
Overhead Ring Cable Curls: 50x12 / 60x12 / 60x12 / 50x12
Rope Pushdowns: 170x12 / 180x12 / 190x12 / 160x12
Overhead Rope Extensions: 95x12 / 95x12 / 95x12 / 95x12
Solo Ring Reverse Curls: 50x12 / 50x12 / 50x12 / 50x12
Day 2 Keto
This was my best arm day in quite a while. I think I found my new favorite tricep exercise in the overhead rope extensions from the low pulley. I've done these before, but not like this - I kept my knuckles together on both hands, pulling up like you would doing an overhead extension with a dumbell behind the head. But here's the fun part - I rolled my palms forward and outward (thumbs toward each other) at the top and really hit my tris like crazy. The burn from these things was awesome and I think it'll provide me with a nice alternative to skull crushers.
Gym pump was just nuts today and for once it was the triceps that looked huge compared to my biceps. I can dig that for sure
I'll be getting a leg session in tomorrow.
Keto diet is going well so far; not as lean as it'll be once the new year hits, but cals are still down and I haven't caved on opting for any carbs yet. I'm already losing some of the water weight I'd had on and my stomach is looking a bit sharper already.
Keto just melts the fat away for me and the longest I've ever done it is about a month, so I'm very excited for this.
Liftergym33
Well-known member
Whats the diet looking like for your keto run, Beast?
MidwestBeast
Legend
Right now it's really loose - I'm only concerned with getting into ketosis. So, carbs are non-existent (other than what minimal amount comes from almonds or cheese) and protein is still around 300g or more, but fats are higher than they will be once January 3rd hits and less is coming from "good fats" at the moment (going through a lot of leftovers - ham and such).
Once I start during the new year, a typical weekday/non-refeed day will look something like:
Egg white omelette with cheese and a turkey brat
2 cans of tuna
1/2 lb. 96/4 burger with cheese and almonds
chicken and almonds (pre-wo)
whey isolate shake
lean meat and green beans or broccoli (maybe some natty pb)
casein or casein blend shake
MidwestBeast
Legend
Haha, yep. My co-workers all think I'm nuts because I eat to hit whatever my daily macros need to be, so there are a lot of "meals" that don't go together.
I actually haven't weighed in since pre-Christmas carb-loading
I was right at 230 at that point and mid-day weight was around 235-240 on the day after Christmas, so it should be right around the same.
I'm not going to weigh in until probably the morning of the 3rd once I'm back to my place - just a little break from the mental aspect of all of this.
And bodyfat % is around 16% or so I'd speculate. I've never had an official measurement (may at the end of this), but upper abs are very visible when flexing and most fat seems to be in the lower stomach and lower back.
Last I checked, arms were at 19" flexed and thighs were just shy of 28".
MidwestBeast
Legend
12-29-10:
Delts/Traps
Smith Military Press: 70x12 / 110x12 / 150x12 / 170x10 / 170x10
Cable Side Laterals: 70x12 / 70x12 / 80x12 / 70x12
Seated Rear Delt DB Side Laterals: 100's x 12 / 100's x 12 / 100's x 12 / 100's x 12
Standing Alternating Overhead DB Press: 30's x 12 / 40's x 12 / 50's x 12
Smith Shrugs (bar in front): 270x12 / 320x12 / 370x12 / 390x11
Smith Solo Side Shrugs: 110x12 / 120x12 / 130x12
Another great workout. Losing some strength, still, but not too badly.
Looked pretty beastly in there today. Scared away some high school kids without even attempting to :lol:. Something always cracks me up when I ask someone if they're on a bench or whatever and they start stuttering and then say "ummm you can have it."
It's not like I try to Deebo people at all, but I do kind of enjoy watching them cower away (ah, high school kids...lol).
Taking the week off of legs to see if that helps my strength at all (since last week was subpar).
Just for kicks, hopped on the scale mid-workout today - weighed in at 235 and that was with sweats, shoes, shorts and my cutoff on. Factor in the fact that it's middle of the day and with the pump I had going, I'd say I'm doing well on that fat-loss already. I'm really excited to do a morning weigh-in once I get back home.
I'll be traveling the next 2 days, so I may not post and may take the days off the gym as well. I'll try to check in, though.
Probably gonna take a break to let the body rest up, but I'll still be no-carbing it on the road.
:cheers:
Delts/Traps
Smith Military Press: 70x12 / 110x12 / 150x12 / 170x10 / 170x10
Cable Side Laterals: 70x12 / 70x12 / 80x12 / 70x12
Seated Rear Delt DB Side Laterals: 100's x 12 / 100's x 12 / 100's x 12 / 100's x 12
Standing Alternating Overhead DB Press: 30's x 12 / 40's x 12 / 50's x 12
Smith Shrugs (bar in front): 270x12 / 320x12 / 370x12 / 390x11
Smith Solo Side Shrugs: 110x12 / 120x12 / 130x12
Another great workout. Losing some strength, still, but not too badly.
Looked pretty beastly in there today. Scared away some high school kids without even attempting to :lol:. Something always cracks me up when I ask someone if they're on a bench or whatever and they start stuttering and then say "ummm you can have it."
It's not like I try to Deebo people at all, but I do kind of enjoy watching them cower away (ah, high school kids...lol).Taking the week off of legs to see if that helps my strength at all (since last week was subpar).
Just for kicks, hopped on the scale mid-workout today - weighed in at 235 and that was with sweats, shoes, shorts and my cutoff on. Factor in the fact that it's middle of the day and with the pump I had going, I'd say I'm doing well on that fat-loss already. I'm really excited to do a morning weigh-in once I get back home.
I'll be traveling the next 2 days, so I may not post and may take the days off the gym as well. I'll try to check in, though.
Probably gonna take a break to let the body rest up, but I'll still be no-carbing it on the road.
:cheers:
Liftergym33
Well-known member
Nice.. Man I hate trying to go keto dude, I really treid it once and it about killed me! haha I really found out how much i loved certian foods (Carbs) lol.. Id like to try it again though.
MidwestBeast
Legend
I've really only ran it about a month at the longest in the past, but I had great success in terms of fat-loss with it.
My body is just very odd and even cutting cals, eating clean, etc. I still hold fat. This is really the best way I've found to cut. So far, things are good. I'll get cravings down the road I'm sure, but that's what refeed days are for
MidwestBeast
Legend
Just wanted to give a quick little update since I've been absent for a few days (800+ miles driven in a weekend tends to do that).
I'm back home, now. Tomorrow morning I'll start up hard on the new plan. I've taken 4 days completely off from working out (weights and cardio aside from a LOT of walking). I didn't really want to, but my body should be really primed to respond well, now.
Only two little mixups on my diet (in terms of breaking keto) were 3 pieces of pizza NYE night and one small piece of cake the following morning. All in all, that's not too bad. Calories in general have been way too low with all the traveling (as well as water consumption being too low, too).
Tomorrow it all begins
I'm back home, now. Tomorrow morning I'll start up hard on the new plan. I've taken 4 days completely off from working out (weights and cardio aside from a LOT of walking). I didn't really want to, but my body should be really primed to respond well, now.
Only two little mixups on my diet (in terms of breaking keto) were 3 pieces of pizza NYE night and one small piece of cake the following morning. All in all, that's not too bad. Calories in general have been way too low with all the traveling (as well as water consumption being too low, too).
Tomorrow it all begins
MidwestBeast
Legend
1-3-11
20 minutes fasted AM cardio
Arms (PM):
Olympic Bar Curls: 75x12 / 85x12 / 85x12 / 85x12
Overhead Ring Curls: 80x12 / 80x12 / 80x12 / 70x12
DB Preacher Hammer Curls: 25x12 / 25x12 / 30x12 / 30x12
Tri Bar Pushdowns (wide): 130x12 / 160x12 / 180x12 / 180x12
Upright Overhead Rope Extension and Roll (low pulley): 80x12 / 90x12 / 90x12 / 80x12
45 Degree Reverse Ring Curl: 50x12 / 60x12 / 50x12 / 50x12
Total workout time: 39 minutes
*Started new style of training today: 1 week of 60 seconds rest between sets, 120 seconds rest when switching exercises. Next week of Max-OT style training (4-6 reps, 2-3 minutes rest between sets). Repeat.
Notes on tonight's workout:
This was intense. Luckily the cramping subsided pretty quickly for me (didn't notice it anymore after the first 3 sets or so). I didn't feel like I could even lift my arms on about the 8th rep of my last set of olympic bar curls. I really like this style of training and am excited to see how the heavy week goes. I'm not looking forward to tomorrow's leg day done in this fashion, though.
It was also my first gym workout of the new year and of course it was riddled with new members. As bad as it might be to say, I can't wait until almost all of these people cave in and stop coming in another couple weeks.
Pump was still crazy today, despite the numbers being a bit lower with the decreased rest. I'm actually pretty proud of the numbers considering that.
20 minutes fasted AM cardio
Arms (PM):
Olympic Bar Curls: 75x12 / 85x12 / 85x12 / 85x12
Overhead Ring Curls: 80x12 / 80x12 / 80x12 / 70x12
DB Preacher Hammer Curls: 25x12 / 25x12 / 30x12 / 30x12
Tri Bar Pushdowns (wide): 130x12 / 160x12 / 180x12 / 180x12
Upright Overhead Rope Extension and Roll (low pulley): 80x12 / 90x12 / 90x12 / 80x12
45 Degree Reverse Ring Curl: 50x12 / 60x12 / 50x12 / 50x12
Total workout time: 39 minutes
*Started new style of training today: 1 week of 60 seconds rest between sets, 120 seconds rest when switching exercises. Next week of Max-OT style training (4-6 reps, 2-3 minutes rest between sets). Repeat.
Notes on tonight's workout:
This was intense. Luckily the cramping subsided pretty quickly for me (didn't notice it anymore after the first 3 sets or so). I didn't feel like I could even lift my arms on about the 8th rep of my last set of olympic bar curls. I really like this style of training and am excited to see how the heavy week goes. I'm not looking forward to tomorrow's leg day done in this fashion, though.
It was also my first gym workout of the new year and of course it was riddled with new members. As bad as it might be to say, I can't wait until almost all of these people cave in and stop coming in another couple weeks.
Pump was still crazy today, despite the numbers being a bit lower with the decreased rest. I'm actually pretty proud of the numbers considering that.
MidwestBeast
Legend
1-4-11
Weight: 227.8
***Note: Definitely took a glance at the bottle today, and I'd noticed previously, but hadn't thought a whole lot about it - this thing is gonna last way more than 24 days at 6 sprays per side (12 sprays total each morning).
Can we get a confirmation on the ingredient profile / amounts? I just want to make sure this isn't being underdosed. I want to determine whether it's just a larger bottle with more product than initially reported or if the sprays need to be increased to reach the numbers necessary.
Weight: 227.8
***Note: Definitely took a glance at the bottle today, and I'd noticed previously, but hadn't thought a whole lot about it - this thing is gonna last way more than 24 days at 6 sprays per side (12 sprays total each morning).
Can we get a confirmation on the ingredient profile / amounts? I just want to make sure this isn't being underdosed. I want to determine whether it's just a larger bottle with more product than initially reported or if the sprays need to be increased to reach the numbers necessary.
MidwestBeast
Legend
Day 2
1-4-11
Legs (PM)
Leg Press: 360x12 / 450x12 / 500x12 / 550x12
Leg Extensions: 140x12 / 170x12 / 170x12 / 170x12
Seated Leg Curls: 125x12 / 140x12 / 140x12 / 140x12
Walking DB Lunges: 35's x 10 / 35's x 10
Seated Calf Raises: 140x15 / 160x15 / 160x15 / 160x15
Seated Calf Extensions: 170x15 / 185x15 / 185x15 / 185x15
Total workout time: 38 minutes
***Okay, so things hit a bit of a snag this evening. This workout was absolutely horrendous. I was definitely feeling the workout catching up to me far too quickly and my legs just felt awful. My strength was much weaker today compared to yesterday (numbers were just awful on this).
I was cramping really bad the entire time, but I didn't give up. My calf numbers probably suffered the most.
I went to go do abs, despite all of this, and on the very first crunch, my entire stomach cramped up on me and my abs went into an incredibly painful flex (upper right ab was sticking out further than I've ever seen it before.
Needless to say, I didn't get abs today. To be honest, I haven't cramped this badly all around since I was 14 and had a heat stroke one summer during a baseball double header (ended up on the ground behind my house for an entire hour while every muscle flexed involuntarily; couldn't even walk the next day because I was so weak).
It didn't really sink in until the middle of this workout that I desperately need a carb refeed.
This was Day 9 of keto, with my only "refeed" being a minor slip-up on Friday night (3 pieces of frozen pizza) and Saturday morning (pretty small piece of home made cake). Aside from that, it's been all fats and protein, with total carb intake at like <20g/day.
So, I decided to add 50g waxy maize to my post isolate shake and then about an hour and a half later, I had ~60g of oatmeal. I preceded the oatmeal with a P-Slin, but didn't mess with anything before the shake, because I didn't want to wait the extra 15-20 minutes.
I'll re-assess in the morning as to whether I want more carbs wit breakfast or if my body feels back to normal. My next scheduled refeed will be on Friday, but we'll see how all of this works out.
So, this should remedy all the problems that I've been worried about. It seems that the lack of carbohydrates, plus this stack (despite drinking 3 gallons of water a day) had me pretty dehydrated. I even took taurine pre-workout tonight, but this was just killer.
I guess when I'd ran E/C in the past, I didn't run keto and even though my total cals were very low, it wasn't enough to dehydrate me. This is very new. I actually read a pretty good article earlier that helped out:
Invalid Link Removed
Anyway, this should help with the need for potassium and such. I'll continue with everything as has been laid out until I feel it needs changed.
1-4-11
Legs (PM)
Leg Press: 360x12 / 450x12 / 500x12 / 550x12
Leg Extensions: 140x12 / 170x12 / 170x12 / 170x12
Seated Leg Curls: 125x12 / 140x12 / 140x12 / 140x12
Walking DB Lunges: 35's x 10 / 35's x 10
Seated Calf Raises: 140x15 / 160x15 / 160x15 / 160x15
Seated Calf Extensions: 170x15 / 185x15 / 185x15 / 185x15
Total workout time: 38 minutes
***Okay, so things hit a bit of a snag this evening. This workout was absolutely horrendous. I was definitely feeling the workout catching up to me far too quickly and my legs just felt awful. My strength was much weaker today compared to yesterday (numbers were just awful on this).
I was cramping really bad the entire time, but I didn't give up. My calf numbers probably suffered the most.
I went to go do abs, despite all of this, and on the very first crunch, my entire stomach cramped up on me and my abs went into an incredibly painful flex (upper right ab was sticking out further than I've ever seen it before.
Needless to say, I didn't get abs today. To be honest, I haven't cramped this badly all around since I was 14 and had a heat stroke one summer during a baseball double header (ended up on the ground behind my house for an entire hour while every muscle flexed involuntarily; couldn't even walk the next day because I was so weak).
It didn't really sink in until the middle of this workout that I desperately need a carb refeed.
This was Day 9 of keto, with my only "refeed" being a minor slip-up on Friday night (3 pieces of frozen pizza) and Saturday morning (pretty small piece of home made cake). Aside from that, it's been all fats and protein, with total carb intake at like <20g/day.
So, I decided to add 50g waxy maize to my post isolate shake and then about an hour and a half later, I had ~60g of oatmeal. I preceded the oatmeal with a P-Slin, but didn't mess with anything before the shake, because I didn't want to wait the extra 15-20 minutes.
I'll re-assess in the morning as to whether I want more carbs wit breakfast or if my body feels back to normal. My next scheduled refeed will be on Friday, but we'll see how all of this works out.
So, this should remedy all the problems that I've been worried about. It seems that the lack of carbohydrates, plus this stack (despite drinking 3 gallons of water a day) had me pretty dehydrated. I even took taurine pre-workout tonight, but this was just killer.
I guess when I'd ran E/C in the past, I didn't run keto and even though my total cals were very low, it wasn't enough to dehydrate me. This is very new. I actually read a pretty good article earlier that helped out:
Invalid Link Removed
Anyway, this should help with the need for potassium and such. I'll continue with everything as has been laid out until I feel it needs changed.
Liftergym33
Well-known member
MidwestBeast
Legend
I'll start by doubling the dosage tomorrow.
MidwestBeast
Legend
Went ahead and sprayed 6 more on each side before bed last night. I'll be doing 12 sprays total (6/side) in the AM and again before bed (same as I saw Maxx was doing).
__________________________________________________________________________
1-5-11:
Morning weight: 226.2 lbs (-3.8)
I've seen this trend before, with a quick weight-loss that changes right back and stalls out. However, I'm treating this one differently given the circumstances of how my body is feeling.
I skipped morning cardio today for the reasons of the weight drop (despite my mini carb refeed over 2 meals last night), my legs being somewhat sore from the killer workout last night, and the previous cramping.
I did decide to eat a pretty fat-heavy breakfast in order to speed up recovery a bit (and for a very mild fear that my very lean meals and low cal intake has led to some muscle loss. Though, I'll say that my muscles still look and feel fine and I think all this time I've just ignored the fact that I have a decent amount of fat to lose, but I've just always had it, so I've not noticed it.).
__________________________________________________________________________
1-5-11:
Morning weight: 226.2 lbs (-3.8)
I've seen this trend before, with a quick weight-loss that changes right back and stalls out. However, I'm treating this one differently given the circumstances of how my body is feeling.
I skipped morning cardio today for the reasons of the weight drop (despite my mini carb refeed over 2 meals last night), my legs being somewhat sore from the killer workout last night, and the previous cramping.
I did decide to eat a pretty fat-heavy breakfast in order to speed up recovery a bit (and for a very mild fear that my very lean meals and low cal intake has led to some muscle loss. Though, I'll say that my muscles still look and feel fine and I think all this time I've just ignored the fact that I have a decent amount of fat to lose, but I've just always had it, so I've not noticed it.).
MidwestBeast
Legend
1-5-11
No AM cardio
PM: Delts/Traps
Smith Machine Military Press (front): 90x12 / 130x12 / 140x12 / 140x11
Cable Side Lateral Raises: 70x12 / 70x12 / 70x12 / 80x12
Seated Bent Over Rear Delt DB Raises: 95's x 12 / 95's x 12 / 95's x 12 / 95's x 12
Reverse Pec Deck: 95x12 / 95x12 / 95x12 / 80x12
BB Shrugs (bar in front): 225x12 / 275x12 / 315x12 / 365x12
DB Shrugs: 95's x 20 / 95's x 20 / 95's x 20 / 95's x 20
Total time: 38 minutes (I think, don't have my notebook w/ me, but it was right around the same time as my last 2 workouts)
Apparently 100g of carbs was all I needed I felt amazing this workout - even better than Monday's arm workout. I was pushing numbers only slightly less (if not the exact same) as I was doing the same lifts/sets/reps with twice as much rest time. My delt veins were insane, too.
I had forgot to take my dose of Pink Magic pre-workout on leg day, so I doubled it and used 4 caps pre-workout last night. I also used a sample pack of APS's Mesomorph for the first time. Based on the ingredient profile, I was a little worried it would be too much for me right now. Funny thing is, I didn't "feel" it at all compared to say Jack3d, 1MR, etc. However, my workout speaks for itself. Definitely looking forward to the rest of those sample packs and then may have to hit JD up to order a tub.
No AM cardio
PM: Delts/Traps
Smith Machine Military Press (front): 90x12 / 130x12 / 140x12 / 140x11
Cable Side Lateral Raises: 70x12 / 70x12 / 70x12 / 80x12
Seated Bent Over Rear Delt DB Raises: 95's x 12 / 95's x 12 / 95's x 12 / 95's x 12
Reverse Pec Deck: 95x12 / 95x12 / 95x12 / 80x12
BB Shrugs (bar in front): 225x12 / 275x12 / 315x12 / 365x12
DB Shrugs: 95's x 20 / 95's x 20 / 95's x 20 / 95's x 20
Total time: 38 minutes (I think, don't have my notebook w/ me, but it was right around the same time as my last 2 workouts)
Apparently 100g of carbs was all I needed I felt amazing this workout - even better than Monday's arm workout. I was pushing numbers only slightly less (if not the exact same) as I was doing the same lifts/sets/reps with twice as much rest time. My delt veins were insane, too.
I had forgot to take my dose of Pink Magic pre-workout on leg day, so I doubled it and used 4 caps pre-workout last night. I also used a sample pack of APS's Mesomorph for the first time. Based on the ingredient profile, I was a little worried it would be too much for me right now. Funny thing is, I didn't "feel" it at all compared to say Jack3d, 1MR, etc. However, my workout speaks for itself. Definitely looking forward to the rest of those sample packs and then may have to hit JD up to order a tub.
MidwestBeast
Legend
1-6-11:
Morning weight: 226.2 (-3.8 / unchanged from yesterday)
Skipped morning cardio once again, because my legs are still so zapped from Tuesday night. I'm hoping to still get my evening cardio session in tonight, but I won't push my luck. The last thing I want to do is compound the issue and hurt my chances of my next leg day.
Tomorrow is my first FULL and SCHEDULED refeed. It will be spread across 4 meals.
Meal 1
Meal 2
*Meal 3 (ex: 50g sugar free oatmeal & some ample source of protein) - 5 hours pre-workout
*Meal 4 (ex: 2 large bananas) - 2 hours pre-workout
workout
*Meal 5 (ex: 2 large bananas + whey isolate shake) - ~15 minutes post-workout
*Meal 6 (ex: 50g sugar free oatmeal & some ample source of protein) - ~2 hours after post meal
The key is to get the pre and post workout meals including sugar. I could opt for a cheat type source there as long as it's low fat. I probably will down the road as I need "cheats," but right now, I want the clean sources and I want the potassium lol.
I'll lay out a sample of my non-refeed days in a bit.
I also have pretty well found the average keto days I can use to lose weight and those to keep it steady (nice!).
I was initially worried about the pretty quick weight loss since I didn't have much glycogen anyway, but if I can put up these numbers and keep my strength, I feel confident I'm keeping the muscle (just my opinion).
Morning weight: 226.2 (-3.8 / unchanged from yesterday)
Skipped morning cardio once again, because my legs are still so zapped from Tuesday night. I'm hoping to still get my evening cardio session in tonight, but I won't push my luck. The last thing I want to do is compound the issue and hurt my chances of my next leg day.
Tomorrow is my first FULL and SCHEDULED refeed. It will be spread across 4 meals.
Meal 1
Meal 2
*Meal 3 (ex: 50g sugar free oatmeal & some ample source of protein) - 5 hours pre-workout
*Meal 4 (ex: 2 large bananas) - 2 hours pre-workout
workout
*Meal 5 (ex: 2 large bananas + whey isolate shake) - ~15 minutes post-workout
*Meal 6 (ex: 50g sugar free oatmeal & some ample source of protein) - ~2 hours after post meal
The key is to get the pre and post workout meals including sugar. I could opt for a cheat type source there as long as it's low fat. I probably will down the road as I need "cheats," but right now, I want the clean sources and I want the potassium lol.
I'll lay out a sample of my non-refeed days in a bit.
I also have pretty well found the average keto days I can use to lose weight and those to keep it steady (nice!).
I was initially worried about the pretty quick weight loss since I didn't have much glycogen anyway, but if I can put up these numbers and keep my strength, I feel confident I'm keeping the muscle (just my opinion).
Liftergym33
Well-known member
Agree...Looking great Beast!
MidwestBeast
Legend
1-7-11
Morning weight: 226.4 (-3.8 / unchanged again)
Skipped cardio again and my chest day. I was really, really sick. I'll explain in a moment.
This was a carb re-feed day. It was supposed to be my chest workout day and I didn't want to do it on a day out of the gym, but with being dehydrated at the beginning of the week, there was no waiting another day to risk that again.
1-8-11
Morning Weight: 224 lbs (-6 overall / -2.4 from yesterday)
20 minutes fasted cardio (treadmill 2 minute intervals)
This was the first day I've done my morning cardio in a while, after having to skip 3 sessions. Despite the carb refeed yesterday, i still dropped 2.4 lbs. Since I wasn't working out, cals were kept low. Since it was a refeed day, fat was kept low, as well. Protein wasn't as high as I'd like yesterday, but still pretty good (considering how sick I was). Carb refeed consisted of 4 meals of approximately 60g carbs each.
I'm about to go hit chest in a bit, and excited for that, since I'd been sick for a while.
General Health Update:
Okay, so as much as I didn't want to admit it, I got sick. I very rarely get sick, so when it hits, it sucks. I started getting a scratchy throat on Wednesday night, but it wasn't too bad. Thursday morning I woke up with my throat feeling a bit tight as well as scratchy, but it still wasn't that awful. As soon as I got home from work Thursday afternoon, it hit bad. I got hit with some nasty congestion (nose and ears) and felt like I was underwater. The rest of Thursday night sucked, it was miserable sleep. Friday morning I woke up and there was no way I could go into work; it had somehow become even worse. In fact, I couldn't even go back to sleep, so luckily I was able to do some work from home at least. It would go through waves of feeling better, then worse. I was convinced at one point that I could go into the gym and get my lift in, but convinced myself not to - and I'm glad.
I ended up having a fever come on in the evening, too. I got a little lightheaded and things were really bad. That finally broke (I slept on the couch downstairs for a bit) and then I went up to bed and slept for another 7 hours or so straight.
I woke up this morning and felt not "great" but much better. Ears have popped, congestion in the nose isn't as bad and swelling in my tonsils is subsiding. Scratchy throat isn't as bad now, either.
If anyone wants updates on how I medicated to get through this, just ask and I'll post; otherwise I'm not going to type all of that out.
Morning weight: 226.4 (-3.8 / unchanged again)
Skipped cardio again and my chest day. I was really, really sick. I'll explain in a moment.
This was a carb re-feed day. It was supposed to be my chest workout day and I didn't want to do it on a day out of the gym, but with being dehydrated at the beginning of the week, there was no waiting another day to risk that again.
1-8-11
Morning Weight: 224 lbs (-6 overall / -2.4 from yesterday)
20 minutes fasted cardio (treadmill 2 minute intervals)
This was the first day I've done my morning cardio in a while, after having to skip 3 sessions. Despite the carb refeed yesterday, i still dropped 2.4 lbs. Since I wasn't working out, cals were kept low. Since it was a refeed day, fat was kept low, as well. Protein wasn't as high as I'd like yesterday, but still pretty good (considering how sick I was). Carb refeed consisted of 4 meals of approximately 60g carbs each.
I'm about to go hit chest in a bit, and excited for that, since I'd been sick for a while.
General Health Update:
Okay, so as much as I didn't want to admit it, I got sick. I very rarely get sick, so when it hits, it sucks. I started getting a scratchy throat on Wednesday night, but it wasn't too bad. Thursday morning I woke up with my throat feeling a bit tight as well as scratchy, but it still wasn't that awful. As soon as I got home from work Thursday afternoon, it hit bad. I got hit with some nasty congestion (nose and ears) and felt like I was underwater. The rest of Thursday night sucked, it was miserable sleep. Friday morning I woke up and there was no way I could go into work; it had somehow become even worse. In fact, I couldn't even go back to sleep, so luckily I was able to do some work from home at least. It would go through waves of feeling better, then worse. I was convinced at one point that I could go into the gym and get my lift in, but convinced myself not to - and I'm glad.
I ended up having a fever come on in the evening, too. I got a little lightheaded and things were really bad. That finally broke (I slept on the couch downstairs for a bit) and then I went up to bed and slept for another 7 hours or so straight.
I woke up this morning and felt not "great" but much better. Ears have popped, congestion in the nose isn't as bad and swelling in my tonsils is subsiding. Scratchy throat isn't as bad now, either.
If anyone wants updates on how I medicated to get through this, just ask and I'll post; otherwise I'm not going to type all of that out.
MidwestBeast
Legend
Thanks a lot, guys!
Now that I'm on the back end (fingers crossed) of being sick, it should be pretty crazy from here on out.
I'm already down 6 lbs since Monday. I'm not feeling any weaker, but I am looking a bit smaller through the shoulders, which sucks, but I can live with it.
I plan on getting down to the lowest bodyfat% I've ever wanted and then I'll very, very slowly bulk barely above maintenance from there. I've always been able to add size pretty easily; just with fat, too.
It's all about fighting my ego right now
Liftergym33
Well-known member
Egos suck..lol, Im glad your at the end of being sick! Im the same way for soem reason i raley get sick, but when it comes; it comes with the thunder! and I'll be a total mess.. 6lbs down is great bro!
MidwestBeast
Legend
Apparently I need to spread reputation around before I can give you anymore :lmao:
MidwestBeast
Legend
1-8-11:
Chest / Abs
Cable Flys (low pulley): 80x12 / 90x12 / 90x12 / 80x12
Cable Flys (high pulley): 100x12 / 100x12 / 100x12 / 100x12
Incline Bench: 135x12 / 155x12 / 145x10 / 135x8
Dips (bodyweight): 4x12
Cable Crunches: 120x12 / 140x12 / 160x12 / 160x12
Decline Russian Twists (w/ plate): 25x12 / 25x12 / 25x12 / 25x12
Total time: 45 min.
- This was supposed to be done yesterday on my refeed day.
- I normally do AM cardio, then lift in the evening after several meals (this was done with only one meal in my body).
- I usually lead with incline bench press, but doing it third had my numbers way down.
- I took one sample pack of Mesomorph and 4 caps of Pink Magic pre-workout.
- From now on I will be dosing Pink Magic 5 days on (lifting days) and 2 days off (cardio-only days), instead of 6/1. I'll be dosing 2 caps with 3 meals and 4 caps pre-workout (10 caps/day).
- I'll continue dosing a pre-workout product (I've got tons to choose from) along with the 4 caps of Pink Magic.
- This was the first time I've hit abs directly in close to 3 months - I could tell. I've lost a ton of size in my lower abs, which really sucks because it took forever to build them up.
- I just felt really weak during this entire workout. My stomach and upper chest just felt way too empty. I attribute this to getting over being sick, working out earlier and with only 1 meal in me, as well as starting with flys (to ensure I'd get in on the cables) instead of bench.
- From now on, I'll use DB incline bench press on my high rep / low rest weeks. The only reason I never did them anymore was because we only have up to 100's and I always lifted more than that.
- I'll also make sure to get any weekend workouts in later in the day if possible from here on out. The reason I sadly didn't, was because I wanted to be home for the football games lol.
Chest / Abs
Cable Flys (low pulley): 80x12 / 90x12 / 90x12 / 80x12
Cable Flys (high pulley): 100x12 / 100x12 / 100x12 / 100x12
Incline Bench: 135x12 / 155x12 / 145x10 / 135x8
Dips (bodyweight): 4x12
Cable Crunches: 120x12 / 140x12 / 160x12 / 160x12
Decline Russian Twists (w/ plate): 25x12 / 25x12 / 25x12 / 25x12
Total time: 45 min.
- This was supposed to be done yesterday on my refeed day.
- I normally do AM cardio, then lift in the evening after several meals (this was done with only one meal in my body).
- I usually lead with incline bench press, but doing it third had my numbers way down.
- I took one sample pack of Mesomorph and 4 caps of Pink Magic pre-workout.
- From now on I will be dosing Pink Magic 5 days on (lifting days) and 2 days off (cardio-only days), instead of 6/1. I'll be dosing 2 caps with 3 meals and 4 caps pre-workout (10 caps/day).
- I'll continue dosing a pre-workout product (I've got tons to choose from) along with the 4 caps of Pink Magic.
- This was the first time I've hit abs directly in close to 3 months - I could tell. I've lost a ton of size in my lower abs, which really sucks because it took forever to build them up.
- I just felt really weak during this entire workout. My stomach and upper chest just felt way too empty. I attribute this to getting over being sick, working out earlier and with only 1 meal in me, as well as starting with flys (to ensure I'd get in on the cables) instead of bench.
- From now on, I'll use DB incline bench press on my high rep / low rest weeks. The only reason I never did them anymore was because we only have up to 100's and I always lifted more than that.
- I'll also make sure to get any weekend workouts in later in the day if possible from here on out. The reason I sadly didn't, was because I wanted to be home for the football games lol.
Liftergym33
Well-known member
You'll have it back once your body is back to 100% bro!, getting over anything really takes a toll on you..
MidwestBeast
Legend
1-9-11
Morning Weight: 223.6 (-6.4 / -0.4)
20 minutes fasted cardio
Was going to hit back today, but I have a change in plans.
I'm going to do back tomorrow, in order to give myself an extra day to get more strength back since I felt so weak in there yesterday. I'll replace that by doing an extra cardio session tonight at some point.
I'm going to skip my arms workout this week. I very well may opt for doing arms every other week, anyway, since they'll be getting hit plenty on the other days and most would agree that they don't need worked separately all that often.
This is going to have be doing:
Monday: Back (high rep/low rest)
Tuesday: Legs (Max-OT)
Wednesday: Delts/Traps (Max-OT)
rest of week according to plan
It's not the most ideal situation, but it'll work. This will just get me going quicker and get me "back to normal" sooner. Feeling weak in the gym is bad enough when it's on a cut and you're healthy; doing it when you're immune system isn't 100% makes it unbearable.
Morning Weight: 223.6 (-6.4 / -0.4)
20 minutes fasted cardio
Was going to hit back today, but I have a change in plans.
I'm going to do back tomorrow, in order to give myself an extra day to get more strength back since I felt so weak in there yesterday. I'll replace that by doing an extra cardio session tonight at some point.
I'm going to skip my arms workout this week. I very well may opt for doing arms every other week, anyway, since they'll be getting hit plenty on the other days and most would agree that they don't need worked separately all that often.
This is going to have be doing:
Monday: Back (high rep/low rest)
Tuesday: Legs (Max-OT)
Wednesday: Delts/Traps (Max-OT)
rest of week according to plan
It's not the most ideal situation, but it'll work. This will just get me going quicker and get me "back to normal" sooner. Feeling weak in the gym is bad enough when it's on a cut and you're healthy; doing it when you're immune system isn't 100% makes it unbearable.
MidwestBeast
Legend
1-10-11:
Morning Weight: 223.6 (-6.4 / unchanged)
20 minutes fasted cardio
Back (week 1 style training) PM
Didn't do my second set of cardio yesterday as I didn't eat much at all (really decreased appetite) and it wouldn't have done much good for that reason.
Morning Weight: 223.6 (-6.4 / unchanged)
20 minutes fasted cardio
Back (week 1 style training) PM
Didn't do my second set of cardio yesterday as I didn't eat much at all (really decreased appetite) and it wouldn't have done much good for that reason.
MidwestBeast
Legend
1-10-11:
PM: Back (last day of week-1 style of training)
Lat Pulldowns: 160x12 / 170x12 / 170x12 / 170x12
Bent Over Smith Machine Rows: 180x12 / 180x12 / 190x12 / 200x12
D Ring Pulldowns: 130x12 / 150x12 / 150x12 / 150x12
Seated Rows (wide/neutral grip): 180x12 / 180x12 / 180x12 / 180x12
Total time: 26 minutes
* I was very impressed with the amount of strength I maintained here. As you can see by some of the numbers starting lower and then working up to a higher weight at the end, I was anticipating more strength loss. This was very nice. Part of that can be attributed to me not leading this back workout off with deads as I had been (those will be saved for Max OT weeks).
** This was my first day of using USP's new pump product: Yok3d (beta). I dosed 4 caps with my pre-workout meal, which is usually closer to an hour, hour and a half out, but happened to be 2 hours out today due to some timing issues w/ trying to leave work, etc. I was very impressed with the effects considering I hadn't had any carbs since Friday and I was feeling pretty deflated/weak.
____________________________________________________________
1-11-10:
Morning weight: 223.6 (-6.4 / unchanged)
No AM cardio in anticipation of Max OT leg day tonight.
PM: Back (last day of week-1 style of training)
Lat Pulldowns: 160x12 / 170x12 / 170x12 / 170x12
Bent Over Smith Machine Rows: 180x12 / 180x12 / 190x12 / 200x12
D Ring Pulldowns: 130x12 / 150x12 / 150x12 / 150x12
Seated Rows (wide/neutral grip): 180x12 / 180x12 / 180x12 / 180x12
Total time: 26 minutes
* I was very impressed with the amount of strength I maintained here. As you can see by some of the numbers starting lower and then working up to a higher weight at the end, I was anticipating more strength loss. This was very nice. Part of that can be attributed to me not leading this back workout off with deads as I had been (those will be saved for Max OT weeks).
** This was my first day of using USP's new pump product: Yok3d (beta). I dosed 4 caps with my pre-workout meal, which is usually closer to an hour, hour and a half out, but happened to be 2 hours out today due to some timing issues w/ trying to leave work, etc. I was very impressed with the effects considering I hadn't had any carbs since Friday and I was feeling pretty deflated/weak.
____________________________________________________________
1-11-10:
Morning weight: 223.6 (-6.4 / unchanged)
No AM cardio in anticipation of Max OT leg day tonight.
MidwestBeast
Legend
Oh, and I've been using Pink Magic and my dosing has been adapted to:
2 caps 3x a day with meals on lifting days (5 days/week)
4 caps pre-workout on lifting days (5 days/week)
2 days off
I forgot to dose those yesterday, so the pump came from just Yok3d and whatever 1.5 scoops of Jack3d gives (which is something, but not as much as what I had).
2 caps 3x a day with meals on lifting days (5 days/week)
4 caps pre-workout on lifting days (5 days/week)
2 days off
I forgot to dose those yesterday, so the pump came from just Yok3d and whatever 1.5 scoops of Jack3d gives (which is something, but not as much as what I had).
MidwestBeast
Legend
1-11-11:
PM: Legs / Abs
***This is the first day of this week's training style of Max-OT. Minimal sets, maximum weight, rep ranges from 4-6. I'll continue alternating styles back and forth, each week. Abs will still follow their own format.
Squats: 315x6 / 335x6 / 355x5 / 355x3
Leg Press: 540x6 / 720x5 / 720x4
Leg Extensions: 255x6 / 255x8 (stack maxed out)
Seated Calf Raises: 270x6 / 230x6 / 230x8
Seated Solo Calf Extensions: 170x6 / 185x8
Hanging Leg Raises: BW x 10 / x10 / x10
Planks: (30 seconds each: plank, right side plank, left side plank - 0 rest) 2 circuits (3 min)
Total workout time: 63 minutes
I should have gotten done a bit quicker, but I got caught up talking to a friend. It was after legs were done, though, at least. So, it was about 5 minutes spent talking prior to my leg raises.
I have lost significant leg strength since the summer. But, considering I'm not only cutting and 18 lbs lighter from my summer Max-OT numbers, but doing it on keto - I can live with it.
My glutes, upper hammys and my right knee were getting very sore from the squats. This led into leg press and the knee was a big reason for cut reps or not going for more weight. Luckily, the rest of the lifts didn't bother it.
PM: Legs / Abs
***This is the first day of this week's training style of Max-OT. Minimal sets, maximum weight, rep ranges from 4-6. I'll continue alternating styles back and forth, each week. Abs will still follow their own format.
Squats: 315x6 / 335x6 / 355x5 / 355x3
Leg Press: 540x6 / 720x5 / 720x4
Leg Extensions: 255x6 / 255x8 (stack maxed out)
Seated Calf Raises: 270x6 / 230x6 / 230x8
Seated Solo Calf Extensions: 170x6 / 185x8
Hanging Leg Raises: BW x 10 / x10 / x10
Planks: (30 seconds each: plank, right side plank, left side plank - 0 rest) 2 circuits (3 min)
Total workout time: 63 minutes
I should have gotten done a bit quicker, but I got caught up talking to a friend. It was after legs were done, though, at least. So, it was about 5 minutes spent talking prior to my leg raises.
I have lost significant leg strength since the summer. But, considering I'm not only cutting and 18 lbs lighter from my summer Max-OT numbers, but doing it on keto - I can live with it.
My glutes, upper hammys and my right knee were getting very sore from the squats. This led into leg press and the knee was a big reason for cut reps or not going for more weight. Luckily, the rest of the lifts didn't bother it.
MidwestBeast
Legend
1-12-11:
Morning weight: 224.8 (-5.2 / +1.2 from yesterday)
20 minutes fasted cardio
I was a little upset about the weight gain, as lately, my carb refeeds have led to decreases the following day. However, I'm not worried about it after looking in the mirror. Definitely looking tighter around the midsection and from the side, I look as narrow as I have in a very long time. Legs are also starting to shape up very well with added definition coming in more. Considering that I lifted very hard and heavy last night, I'll chalk the numbers up to water weight from carbs or potential lean mass added - not worried about it anymore.
Morning weight: 224.8 (-5.2 / +1.2 from yesterday)
20 minutes fasted cardio
I was a little upset about the weight gain, as lately, my carb refeeds have led to decreases the following day. However, I'm not worried about it after looking in the mirror. Definitely looking tighter around the midsection and from the side, I look as narrow as I have in a very long time. Legs are also starting to shape up very well with added definition coming in more. Considering that I lifted very hard and heavy last night, I'll chalk the numbers up to water weight from carbs or potential lean mass added - not worried about it anymore.
Liftergym33
Well-known member
Beast-
Can you rate the areas please..
Product-
Smell-
Absorption-
Application-
Sides-
Effects-
Dosage-
Pros/Cons on everything .
Can you rate the areas please..
Product-
Smell-
Absorption-
Application-
Sides-
Effects-
Dosage-
Pros/Cons on everything .
MidwestBeast
Legend
Sure thing, bro. So far, this is how I feel about the listed areas:
Product- I hope it comes to the market. I like it.
Smell- Bit of an "alcohol' type smell. It's fairly strong, but it's not bad (also wouldn't say it's "good," though). Smell dissipates quickly.
Absorption- Dries very quickly. I spray it on after the shower, then put my deodorant on, shot of cologne on the neck, then go put my shirt on. It's already dry in that amount of time.
Application- You have to make sure to keep the bottle upright to get full sprays. Easy to put on, but harder the bigger you are in terms of flexibility. Sprays on nice and simple.
Sides- No negative sides noticed by me.
Effects- Very nice tightening up around the mid section (I spray a few around the obliques and a few on the lower abs, but slightly off-centered - I am for spots that are smoother/don't have hair). I haven't noticed the mood effects like some have, but since my diet went from maintenance to full cutting, it is noticeably leaner.
Dosage- 6 sprays on each side (12 sprays) at 2 different times of the day (~12 hours apart). Total of 24 sprays or 100mg 7-keto dhea/day. It was previously half of that and its effects are much more evident at the double dose. I'm curious what it would do at an even higher dose, but I also don't want to put cortisol levels too low.
MidwestBeast
Legend
1-12-11:
PM: Delts / Traps
Nautilus Overhead Press: 230x9 / 250x7 / 270x6 / 280x3
Arnolds: 55's x 8 / 65's x 7 / 75's x 6
DB Side Lateral Raises: 65's x 10 / 75's x 10
Olympic Bar Shrugs: 405x5 / 405x8 / 405x9
Upright Rows: 155x8 / 185x8
Total workout time: 45 minutes
1-13-11:
Morning Weight: 224.8 (-5.2 / unchanged)
No AM cardio - legs are much more sore today from Tuesday night. Trying to massage them out as much as I can.
Cardio this evening if legs can handle it; don't want to set anything further back, though. Refeed tomorrow.
PM: Delts / Traps
Nautilus Overhead Press: 230x9 / 250x7 / 270x6 / 280x3
Arnolds: 55's x 8 / 65's x 7 / 75's x 6
DB Side Lateral Raises: 65's x 10 / 75's x 10
Olympic Bar Shrugs: 405x5 / 405x8 / 405x9
Upright Rows: 155x8 / 185x8
Total workout time: 45 minutes
1-13-11:
Morning Weight: 224.8 (-5.2 / unchanged)
No AM cardio - legs are much more sore today from Tuesday night. Trying to massage them out as much as I can.
Cardio this evening if legs can handle it; don't want to set anything further back, though. Refeed tomorrow.
MidwestBeast
Legend
Due to some odd medical happenings (things seem to be fine, now), I did some supplement tweaking so I could pinpoint the problem. I had been running Triazole at 3 caps daily and Saturday, I cut it down to 1 cap/day. And Friday, I skipped out on the 2nd application of the 7-keto. I've left it at just the 6 sprays/side once a day again.
Either my cortisol or my estrogen levels were just too low (or some combination of both).
Either my cortisol or my estrogen levels were just too low (or some combination of both).
MidwestBeast
Legend
Actually it wasn't that. I've never had a problem with joint soreness or anything. I was really deflated (even after carb refeeds) and my mood was really unstable. When I was looking at sides from either estrogen or cortisol being too low, I fell under too many of the areas.
After dropping the Triazole and 7-keto, though, I bounced back great. I really think it was estrogen moreso than cortisol.
MidwestBeast
Legend
Final Review:
Okay, well my run has come to an end and let me just say that this product lived past my initial expectations.
I ended up running this product at a little ways over a month and it was actually my first transdermal product. I was a little worried about having to deal with dry time, application, etc. For those reasons, I'd actually put off using transdermals because of that. It was simple to spray, didn't have a foul odor (didn't smell "good" but it smelled about the same as spraying aloe vera on after a sunburn), and it dried almost instantly. I actually kept it upstairs instead of with my other supplements and I'd just put it on as soon as I got out of the shower and it would be dry before I'd dress.
I'd say its effectiveness is great, too. I didn't "feel" any mood changes like others reported, but I've made sure to limit stress and other factors that would increase cortisol release.
As far as overall "fat loss" it's hard for me to weigh in. I've encountered some issues along the way here and I'm actually going to be getting some bloodwork done in the following days to hopefully pin point the culprit(s). I can say that I did feel tighter using this product, though.
You can see in an earlier post how I rated some areas asked by LG33.
Bottom line is I would recommend this to anyone, I hope it does in fact make it to market, and I will purchase it.
Much love to the entire LG team and LG33 in particular for the selection to log this.
Okay, well my run has come to an end and let me just say that this product lived past my initial expectations.
I ended up running this product at a little ways over a month and it was actually my first transdermal product. I was a little worried about having to deal with dry time, application, etc. For those reasons, I'd actually put off using transdermals because of that. It was simple to spray, didn't have a foul odor (didn't smell "good" but it smelled about the same as spraying aloe vera on after a sunburn), and it dried almost instantly. I actually kept it upstairs instead of with my other supplements and I'd just put it on as soon as I got out of the shower and it would be dry before I'd dress.
I'd say its effectiveness is great, too. I didn't "feel" any mood changes like others reported, but I've made sure to limit stress and other factors that would increase cortisol release.
As far as overall "fat loss" it's hard for me to weigh in. I've encountered some issues along the way here and I'm actually going to be getting some bloodwork done in the following days to hopefully pin point the culprit(s). I can say that I did feel tighter using this product, though.
You can see in an earlier post how I rated some areas asked by LG33.
Bottom line is I would recommend this to anyone, I hope it does in fact make it to market, and I will purchase it.
Much love to the entire LG team and LG33 in particular for the selection to log this.
