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  #71  
Unread 12-26-2016, 01:10 PM
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davidjr74 davidjr74 is offline
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I lived life on Christmas. Ate some ice cream, lasagna, some chips. Didn't pig out but ate what I wanted.

Back to keto today.
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  #72  
Unread 12-27-2016, 12:18 PM
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Diet went very well yesterday. I ate 24 oz of chicken breast in a salad. That was about it. My weight was still 189lbs this morning so I know I'm holding on to a bit of water weight.

I also ordered a tape measure (I plan to measure my waist) and a caliper so I will be tracking 3 measurements once a week.
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  #73  
Unread 12-28-2016, 02:09 PM
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Feeling fantastic again. Woke up at 188.6 lbs. This is day 3 since Christmas where I have eaten less than 30 grams of carbohydrates. I seem to adapt very quickly when back on ketosis.

Workout
Bodyweight pull-ups - 5 sets of 5 for 25 reps
Pushups with 40 pound backpack - 3 sets of 10 (last set only managed 5)
Jumping squats - 10
Lunges with 40 pounds - 2 sets of 10 each leg
Roman Deadlifts with 40 pounds - 3 sets of 15
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  #74  
Unread 12-30-2016, 11:24 AM
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davidjr74 davidjr74 is offline
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My Miotape and bodyfat caliper came in today. First time doing these measurements in years.

Weight - 188.6 lbs
Waist - 35"
Abdominal - 26mm
Thigh - 17mm
Chest - 10mm
15% bodyfat

I would of guessed my bodyfat is slightly higher than 15% though I can say that its possible I'm not taking the measurements correctly. I watched some youtube videos and did my best. It is important that I am consistent in taking these measurements the same way. My bodyfat% was derived from the chart that came with my caliper - one simply adds up the 3 measurements and than cross-references.
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  #75  
Unread 12-31-2016, 01:22 PM
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davidjr74 davidjr74 is offline
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Woke up this morning and I immediately saw in the mirror I looked a lot leaner. Sure enough saw my weight and waist drop overnight

Weight- 186.0
Waist - 33.5"
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  #76  
Unread 01-01-2017, 09:07 PM
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davidjr74 davidjr74 is offline
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Happy New Years!

I ate some carbohydrates for celebrations; had to eat some cravings. On a positive note, I did my workout right afterwards. I'm not sure what it was but I was dead on energy for the first 30 minutes or so...I really had to take my time. My heart was beating hard. Later, it seemed like I caught a second wind and the rest of my workout was pretty good. I ate my carbohydrates 30' before the workout. Perhaps I should push that out to 1 hour next time.

Pullups - 8, 6, 3 ...done
Pushups - 15, 40lbsx8, 40lbsx8, 15
Lunges - 20 pound dumbbells for 3x10
Fire Hydrants - 2x20
Romanian Deadlifts - 20 pound dumbbells for 3x20
Shrugs - 2 sets of 50 reps with 20 pound dumbbells

Last edited by davidjr74 : 01-01-2017 at 09:09 PM.
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  #77  
Unread 01-03-2017, 07:36 PM
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davidjr74 davidjr74 is offline
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Great day today. A checked out one of the local gyms nearby for the first time. I friend of mine had some free passess so we're good for the week. The place has loads of treadmills (which I probably won't use often), 3 squat racks, tons of dumbbells, a pool, sauna. It really has everything!

Hit a good workout today; including some squats which I haven't done forever and some romanian deadlifts which I haven't done with real weight in a while.

Squats - 45x10, 95x10, 115x10, 135x8, 185x1 ...failed after 1.
Romanian Deadlifts - 45x10, 95x10, 115x10, 135x10, 185x6
Leg Press - 90x15
Pulls ups - 8, 6, 4
Seated Rows - 2x15x50lbs
DB Bench Press - Can't remember weight...worked up to heavy set of 3
Did quite a bit of stretching on my hip flexors and lower back.

Diet was also solid as usual. I ate some wheat thins before my workout and those were perfect as far as energy levels go. Post-workout I drank a chocolate milk. I probably pushed near 100 grams of carbohydrates today but that is fine. My overall calorie intake is about what is usually is when I diet.
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  #78  
Unread 01-04-2017, 04:48 PM
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davidjr74 davidjr74 is offline
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Pretty sore from yesterday's workout. Activity is very low today; I'm basically just sitting around.

I will be heading out of the country for about 10 days. I will continue working out with calisthenics.

I'm not sure how I'm going to maintain my diet while out of the country. I am simply going to aim to eat at maintenance. Just going to eat reasonably and ensure there is some type of protein in every meal. I will also take some measurements before and after vacation to see how I maintained / continued the diet.
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  #79  
Unread 01-05-2017, 10:07 AM
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davidjr74 davidjr74 is offline
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Leaving for vacation at 186.2 lbs. Very hungry last night!
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  #80  
Unread 02-08-2017, 06:28 AM
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davidjr74 davidjr74 is offline
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My last post was about a month ago...Today I weighed at exactly 186.2 which is interesting enough. I have been applying flexible dieting principles and generally eating like a bird since I live the commute and desk job life. I also started purposely finding ways to increase steps during the day (motivated by the TDEE thread in the training section). A typical diet M-F looks like this for me:

Morning: Just coffee; I don't have an appetite in the morning.

Lunch: I bring in lunch; Everyday is the same - A giant sparkling water (0 calories), an apple, a burrito made with one of those tortillas that is mostly fiber; burrito includes chicken, black beans, cheese, spinach, and sriracha mayo sauce. Sometimes I have rice with this too.

Dinner: Whatever my wife makes: usually has to incorporate some meat so I can beef up the protein intake a bit. I generally eat a large dinner.

Before Bed: I have gotten into a habit of this because I share this with my 16 month old son; I use a good blender to make a green smoothie. The smoothie includes Spinach, Kale, Lime (key!), Pineapple chunks, Carrots, Cherries, and sometimes bananna.
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