My Weekly CKDiet Journal

[abarlament]

Measurements

Tuesday Nov 25

Chest (inhaled): 44 1/2"
Calf (flexed): 17"
Biceps (flexed): 15"
Thigh (flexed): 27"
Bellybutton: 43"
Waist: 36"

So as you can see I carry most (all) of my fat around my spare tire. From now on I will mostly measure my bellybutton to guage progress, maybe measuring other areas if I think I'm losing muscle or gaining muscle (hopefully gaining, we'll see how it goes).

[abarlament]

Tuesday

All I did today was a 45 min low intensity bike ride, as far as diet:

Food cal protein fat

10:00
2 egg 140 12 9
1 cheese 60 3 4.5
5 bacon 250 17 22.5
cream 25 0 2.5
______________
475 32 37.5

12:15
8 cream 400 0 40
tuna 150 32.5 1.5
_____________
550 32.5 41.5

3:00
cheddar 20 2 1
tuna 150 32.5 1.5
Diet Rite soda
relish 20 0 0
2tblspn flax 162 0 18
________________
352 34.5 20.5

6:30
almonds 170 6 15
3 hamburgers ?? will look up on fitday
salad ??

[abarlament]

Wednesday Nov 26

PL Squat
135x6 185x6 x8

Bench
135 3x8 225x1

Deadlift
135x8 205 2x6

My legs are VERY weak from no heavy lifting during football season, probably atrophied a little from all the running. Gonna have to work hard on them.

Found a good PW carb source: ovaltine, it disguises the taste of my unflavored protein, and it has 19g sugar, which is just about the right amount.


The plan right now is to do a 4x3 (powercleans in there too) routine to get a feel for the lifts again, after that I might go on to a WestSide routine or something else, but I'm just concentrating on this for now.

[abarlament]

Thursday Nov 27

I had a good day diet wise, here was the day:

10:00
2 eggs 140 12 9
1 cheese 60 3 4.5
1 cream 50 0 5
coffee <--- does anyone know coffee's stats?
6 bacon 180 12 13
_________________
430 27 31.5

1:20
almonds 170 6 15
chicken 300 75 7.5
Diet DP
______
470 81 22.5

3:00
7 cream 350 0 35

4:15
turkey 300 34 14

7:30
8 cream 400 0 40

10:00
5 cream 250 0 25

11:00
turkey 350 36 14.5
____________________
2550 178 182.5

Hmm, thinking about just carbing up this weekend, I did it last time and had great results.

[abarlament]

Friday Nov 28

Last day of low carbing I was very excited, until I tried to open up my bacon and somehow it was all stuck together, I didn't want to be late for lifting so I just drank some heavy whipping cream and was off.

Deadlift
135x6 205 5x5

Bench Press
100x8 185 4x5

PLSquat onto a parrallel box
185 5x5

Afterwards, I've had about 530g of carbs and still going. Most have come from simple sources. Can anyone tell me if Rice a Roni is High or Low GI? Anyways cheers feeling good.

900g carbs for the day.

[abarlament]

Sunday Nov 30

35 mins low intensity cardio on the bike.



Back to the keto diet on Saturday-Friday. I am taking the 12 hour carbup only on this first week. From now on it will be the normal Fri-Sat night carbup. Checked my weight in my street clothes and it was 225 lbs.

I figured out I can stay on the diet for about 13 more weeks until baseball season starts. I'm hoping for some great progress in that time, we'll see how it goes!

[abarlament]

Monday Dec 1

Weight AM: 225

Bench Press
185 6x5

PL Squat
205 5x5

Deadlift
205 4x5

I was feeling very dead during deadlifts, appropriatly.... I'm not really following the %s of the "real" 3x3, just moving heavy stuff. The MAIN goal is not to increase my lifts, per say, just to get the CNS used to the movements so I can BEGIN to increase.

Can anyone advise if this is too much volume for a cutting diet? I didn't do this last time I did the CK, I went a lot lighter. I don't feel overtrained now, some people do more than this on a CKD so I think I should be good, just want to hear your thoughts.

[abarlament]

Wednesday Dec 3

I really got an itching to do some Olympics today, spent a few periods making out some training schedules, so I tried one today, I don't know if I'm going back to the 3x3, I just like this too much. Maybe my technique isn't too good but it's still very fun.

OH Squats
85 2x4 3x3

Snatch Pulls
85x3 115x3 135 4x3

Push Press
85 3x5

Then to the (muddy) football field for some 15yd sprints, I did 7. I didn't really like them, just felt like running, I think jumping (depth, verticals) would be better as plyometrics. As for running, I think longer distances like 30+ would be better for speed.

I'm trying to get my speed up for if I'm accepted to the Naval Academy or VMI, maybe playing football (linebacker, at my size).

[abarlament]

Friday Dec 5

Did some technique work and light squatting today

Oly Squat
135 1x6 3x5

Snatch
65 for a few triples

Clean
65 triples

Wasn't really concerned with te weight I was using I just wanted to get the technique down. Squats were great, ass to the grass squats. This was the first time I've ever done the full classical lifts (dropping under the bar and squatting it up) and I'm pretty proud of myself. Of course it wasn't much weight but I've come a long way flexibility wise.
I actually thought the full snatch was easier than the full clean, I think it's usually the other way around, but I've been practicing the snatch more. I just have trouble racking the clean at the bottom.

Now I'm carbing up and it is good.

[SinTek]

well sounds like its time to go back to no carbs, me too....just figured out my nutrional values for breakfast 1060 calories !.....and 96 grams of fat wow no wonder i'm not so hungry near lunch sometimes.....anyhow when i have coffee i pick up it up burger king, and while yours may have less water, there's only has 10 cals adn 2 grams of carbs for a large, so it's nothing to major unless you drink many cups, keep up the good work

[whiterob]

where do you guys learn all this at? i want to lose about 40 lbs but i dont know where i should even start when i read all these threads. :confused:

[abarlament]

I just read everything I can find. That is how I learn. Read through my journal because what I learned you can learn too.

Monday Dec 8

I just carbed on the weekend, no cardio, no weights. I did my Naval Academy Physical test on Sunday. It consists of pullups, standing long jump, pushups, kneeling basketball throw, and 300yd shuttle run.

Clean & Jerk
95 4x1 105 5x1

Oly Squat
175 4x4

Hang Snatch
65 2x2 85 2x2 90 2x2

Step Jumps
3 steps 2x4 4 steps 1x5

I'm still just doing technique work on the lifts. Squats were a2g, I'm still getting used to that. Step jumps were just that, jumping on steps in the stairwell. I've jumped up 5 steps before.

[abarlament]

Wednesday Dec 10

Well, today kinda sucked. I left at lunch for the science quiz bowl, thinking it would be over by 3. As it turns out we didn't lose until the final two games (2nd place woo hoo). So I didn't get home until about 6, so I didn't get to lift today, or eat very good. I might lift and run tommorow, and lift hard friday to get rid of the rest of this glycogen.

[abarlament]

Friday Dec 12

Well this whole week really sucked. No lifting on Wed, and just a ****ty week all the way through. I only got to lift around 20 mins, heres what I did.

OH Squats
65 4x5 75 1x4
-supersetted-
Curls
35 1x8 55 1x8 45 1x10

Power Snatch
95x1 105x1 115x1 135x1 145 missed twice

Power Clean
135x2 155x1 180x1 190 missed

I was really toasted by this point with no carbs in my system. So I started the carbup.

[abarlament]

Sunday Dec 14

Carbed the whole weeekend. Instead of low intensity cardio today I moved furniture for about 45 mins. Back to ketogenic today also.