Let's see how keto works.. one month hardcore cut with weekly pics!

realworksuks said:
I didn't lose any weight this week, I think the carb up really screwed me over. But at least I learned a lesson from it, don't stuff yourself on the carb up day, and that many carbs isn't necessary.
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What are you doing around the PWO window? As I understand it there are several different implementations. From what I can tell the carb up phase isn't really necessary. What I would do is limit my refined cab intake to the strength training window. 40g whey hydrolysate, 80g dextrose/maltodex/d-glucose, or whatever you have, as long as it's some kind of lean protein in a solution with some kind of simple sugar. 30 mins before and then another dose either during or (preferably, for me, cause drinking during is distracting) directly after. I would forgo carbs entirely the rest of the time. Just my thoughts. The keywords being I and me. You don't have much to lose, so a carb up day or two a week isn't gonna hurt you.

P.S. Nice superman gonch. ;)

P.P.S. That flax bread looks delicious. You're allowed to eat that? o_O

P.P.P.S. Don't worry about the scale numbers too much. Every molecule of glycogen = 4 of water, = a whole lot of water weight when you replenish your glycogen stores. It should correct as they are depleted.
 
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[Focus] said:
What are you doing around the PWO window? As I understand it there are several different implementations. From what I can tell the carb up phase isn't really necessary. What I would do is limit my refined cab intake to the strength training window. 40g whey hydrolysate, 80g dextrose/maltodex/d-glucose, or whatever you have, as long as it's some kind of lean protein in a solution with some kind of simple sugar. 30 mins before and then another dose either during or (preferably, for me, cause drinking during is distracting) directly after. I would forgo carbs entirely the rest of the time. Just my thoughts. The keywords being I and me. You don't have much to lose, so a carb up day or two a week isn't gonna hurt you.
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Post workout I have 1.75 servings of whey and about 8g dextrose (have gone up to 16g before), it kicked me out of ketosis today, though. I might lower the dextrose, whey digests so fast that just alone it will raise insulin.

The diet you are describing is a targeted ketogenic diet. Most people don't use that for cutting, for bulking it's very popular, though.

For cutting I like the cyclical ketogenic diet, just a carb up day every two weeks or every week... something like that.

I won't carb up during the rest of this cut, but when I do this diet again I will carb up every week for only half of a day... getting 300g of carbs or so.
[Focus] said:
P.S. Nice superman gonch. ;)
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Thanks :yelrotflmao: I didn't even notice I was wearing superman boxers until you guys pointed it out. Hell I didn't ever notice it was even a superman theme, I don't pay much attention to detail... hah.

[Focus] said:
P.P.S. That flax bread looks delicious. You're allowed to eat that? o_O
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Hell yeah I am! It's really good.. I can get you the recipe if your interested! Or anyone else too. :)

[Focus] said:
P.P.P.S. Don't worry about the scale numbers too much. Every molecule of glycogen = 4 of water, = a whole lot of water weight when you replenish your glycogen stores. It should correct as they are depleted.
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dude, I never even thought of that! That's awesome... that means I very well may have lost some fat this week, I definitely worked for it... and just a couple days of messing up on the carb up shouldn't have destroyed all my progress... so yeah! Thanks for reminding me of that, much optimism has returned!
 
jmanjman47 said:
Your pictures have very good quality.
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Yeah I know.. the camera wasn't even that expensive but it takes really good pictures!

kittyhartman26 said:
I don't understand the water and glycogen thing you're talking about.
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Carbs refill muscle glycogen, and when you lift you deplete muscle glycogen. Carbs make you hold water weight, if you don't have carbs you lose the water.

Hmmm... that's not the greatest explanation, but it's basic.
 
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I have been noticing my high intensity interval training getting easier each time. It's very hard to get my heart rate up into the 180's anymore.

I remember a couple weeks ago or something I took my heart rate at 56 BPM right when I woke up in the morning. I just took it again now and it's down to 51 BPM.

High intensity interval training must be extremely good for your heart...
 
realworksuks said:
I remember a couple weeks ago or something I took my heart rate at 56 BPM right when I woke up in the morning. I just took it again now and it's down to 51 BPM.

High intensity interval training must be extremely good for your heart...
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It's funny how you state this like it's surprising. :D Working hard = improvement your conditioning? What what!? Haha, sorry. Couldn't help taking the piss out of you a little, there. That's great, though. You are becoming a warrior. Rawr! Haha.

Wanna hear something weird? 50-55 bpm is my resting rate, too. Not in the morning either. I've never tried that. I just took it now, though, about an hour after weight training, and it was 54. One of these days I'm gonna make an effort to learn more about this, cause it's very intriguing. I can't even get my heart rate over 130 when my legs are peddling as fast as (and at the highest resistance) they can handle on my bike. At the 20mph pace I usually work at, it doesn't even go over 110, despite the fact that I am literally creating a puddle under it. It's strange stuff. All I know right now is that it's individual and mostly a matter of genetics, and numbers are of course, relative, just like anything else. :)

I wonder what would happen if I started doing HIIT regularly...
 
[Focus] said:
It's funny how you state this like it's surprising. :D Working hard = improvement your conditioning? What what!? Haha, sorry. Couldn't help taking the piss out of you a little, there. That's great, though. You are becoming a warrior. Rawr! Haha.

Wanna hear something weird? 50-55 bpm is my resting rate, too. Not in the morning either. I've never tried that. I just took it now, though, about an hour after weight training, and it was 54. One of these days I'm gonna make an effort to learn more about this, cause it's very intriguing. I can't even get my heart rate over 130 when my legs are peddling as fast as (and at the highest resistance) they can handle on my bike. At the 20mph pace I usually work at, it doesn't even go over 110, despite the fact that I am literally creating a puddle under it. It's strange stuff. All I know right now is that it's individual and mostly a matter of genetics, and numbers are of course, relative, just like anything else. :)

I wonder what would happen if I started doing HIIT regularly...
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It's funny that you would mention your bike riding... I was just making myself a pot of green tea and I was actually just realized something about your bike riding! hah!

I am a bike rider myself, I have done trips where I went over 130 miles in one day..

And dude, 20MPH is a pretty fast pace to keep on a bike! It's definitely not "leisurly" as you say... I mean, I don't think it is.

I can't believe that you can pedal at 20MPH on the highest resistance and not get a heart rate over 130 BPM! That is just insane.... the only thing I can think of is that it's not reading your HR correctly, or it has the speed/distance traveled wrong.... either than or your just insane.. :D
 
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Change of plans.

well, I have been at the same weight, 156 pounds, since January 17th. I felt like I wasn't making any progress.

So I got in contact with the trainer at my school who does my bodyfat tests and got one scheduled this morning.

The tests showed that I actually gained .2 pounds of fat in the past 9 days! It was kind of a shocker to me, but I can believe it, I have been feeling kinda fat lately.

So anyway, my metabolism has slowed down too much due to me taking my defecits far too low... some days I was in a 1500 calorie defecit.

So I am going to go back into bulking for a couple months and get my metabolism back up there.

I plan to do one more short cut before the summer starts while I still have the bodyfat tests available to me.

I will stay on keto during this bulk... I am still deciding if I want to do a targeted ketogenic diet (carbs around workouts) or the cyclical ketogenic diet that I am on now...
 
Also, when I saw my two week progress pictures in my mind I had pretty much met my goal. I think this could also have slowed down my progress, lost a bit of my body/mind connection.
 
how did he measure your bodyfat, and how did you measure your body fat before to get a number to compare with? was it the same guy who did it with the same instruments? If not, you really can't trust it (I wouldn't trust it even if it met those criteria when we're talking about 0.2lbs; it's a small number)
 
You're not even fat enough to need much in the way of cutting, imo, anyway. I vote targeted ketogenic. I think you'll make some pretty beastly gains. It's hard to get that sick sweet drink down twice in a row, though, when you're not used to (and/or don't even like) super sweet stuff.

Having said that, I wouldn't be so sure of the caliper/BI tests. They're wildly inaccurate. Really. But, even so, I think bulking would be a good idea. :)
 
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Karky said:
how did he measure your bodyfat, and how did you measure your body fat before to get a number to compare with? was it the same guy who did it with the same instruments? If not, you really can't trust it (I wouldn't trust it even if it met those criteria when we're talking about 0.2lbs; it's a small number)
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I get my bodyfat tested every two weeks by the same trainer at my college. He uses the exact same calipers every time and we have a spreadsheet with all my previous results on it.

I believe it's pretty damn accurate.... I sure as hell haven't been losing any weight, hence no loss in body fat.

[Focus] said:
You're not even fat enough to need much in the way of cutting, imo, anyway. I vote targeted ketogenic. I think you'll make some pretty beastly gains. It's hard to get that sick sweet drink down twice in a row, though, when you're not used to (and/or don't even like) super sweet stuff.

Having said that, I wouldn't be so sure of the caliper/BI tests. They're wildly inaccurate. Really. But, even so, I think bulking would be a good idea. :)
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hmm, targeted ketogenic eh? Yeah, that's just it, I don't want to have things like skittles or gatorade as my only source of carbs..

I really like having the carb-up day once a week for like half a day. Just like to have my oatmeal... :)

I will have to do some more research... I wonder which one would give the best gains... I suppose that's the one I will pick (the one that gives the best gains).

Also I will get my bodyfat tested in a couple weeks and if I am gaining the same amount of fat that I gain while having carbs in my diet I will just drop the keto and save it for fat loss only.
 
I retook my measurements this morning after breakfast.

Here were my old ones, my new ones are to the right in bold.

MEASUREMENTS IN INCHES:
Waist 33.5 31.5
hips 34.5 34
chest 36.5 35
neck 14 14
right arm 14 flex 13 cold 14 flex
left arm 13 cold 13.8 flex 13.8
right quad (one hand length from knee) 18.5 19
left quad 18.5 19

So there ya go, those are my final results from the cut. I remember at the beginning of this my waist was 34.5 in the evenings, I put that around my waist now and see that I lost quite a few inches from the abdomen.

I am confused about my legs going up half an inch, I lost fat on them.. maybe it's just a measurement error, or maybe I gained muscle? That'd be nice.
 
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this diet is intriguing..

So this is some crazy stuff here...

the last time I had my body fat tested which was only yesterday I weighed in at 156, I decided to go on a bulk diet from that point forward...

so I have ate like a beast yesterday, around 3200 calories, like twice what I was having while cutting...

And I went into the weight room again today, after having a big breakfast....(around the same time I always go to the gym) and I weighed in at 154.5......

Now this is an accurate scale, it is one like you would see in a doctor's office where you have the 50 pound weight and then the single weight and it balances you know????

Yeah...... I don't understand it... yesterday I was feeling very lean too, it's so weird... maybe NOW I will start losing fat.... man that would be messed up, because I am trying to gain muscle now... hmmmmm...

Well I will see how things work out with this and see if I keep losing weight, if I keep losing weight and it's in fact FAT, then I will probably just keep going until I get really low. But if I keep losing weight and it's not fat, well then I am going to go on a regular diet and bulk up.
 
you can't see it as day to day. You're way overthinking things. the weightloss now could have been water, could have been weight loss from "before"etc
 
Karky said:
you can't see it as day to day. You're way overthinking things. the weightloss now could have been water, could have been weight loss from "before"etc
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Yeah, maybe it's just muscle glycogen depletion.

Still though, that's just crazy that for over two weeks I didn't budge from 156 and then once I eat like a beast I lose 1.5 pounds.
 
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