Just-shred

[jojo555]

Basically, I've lost my workout partner, and have a tendency of slipping off. THis is my first "online log", and I'm really looking forward to the input of some pros. Thanks to all of y'all for any of your input in what I could change, add, or whatever else. I'll be on a keto diet. I'm trying to shred some quick body fat.
Here's my plan for my diet:

Meals Prot Carb fat Cal
Meal one
4 Whole eggs 24 0 20 280
3 fish oil 0 0 4 30
15ml extra virgin olive oil 0 0 14 120
Total 24 0 38 430
Meal two
6 oz chicken breast 32 0 4 165
4 oz broccoli 0 5 0 33
30ml extra virgin olive oil 0 0 28 240
Total 32 5 32 438
Meal Three
Ground turkey 4oz 19 0 17 230
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 26 1 30 460
Meal four Post-workout
Two scoops weigh protein 21 5 2 120
one boiled egg 6 0 2 70
Total 27 5 4 190
Meal Five
6oz chicken Breast 32 0 4 165
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 39 1 27 395
Meal six
Ground turkey 4oz 19 0 17 230
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 26 1 40 460
Meal Seven
6oz chicken Breast 32 0 4 165
Total 32 0 4 165
Daily total 206 pro 13 carbs 175 fat 2538 cals

And my workout:
I'll be doing cardio(slow bike) every morning before meal one. Keeping my heart rate below 120 bpm.
Mon- chest/tri's
Incline Bench 4*8
close grip 4*8
Flat db bench 4*8
tri pushdowns 4*8
cable flys 4*12
tri extensions 4*10
Tues-back/traps
T-bar rows 4*8
upright row 4*8
lat pull down wide 4*8
lat rows 4*8
bar bell shrugs 4*8
bent over db rows 4*8
seated db shrugs 4*10
Wen-quads and calves
Squats-4*8
calve raises-3*10
Front squats-4*8
seated calve raises- 3*10
leg press-4*8
Thur- off
Fri-shoulders/bis
Barbell press 3*10
Barbell curls 3*8
Arnold presses 3*10
db cross body curls 3*8
lateral raises 3*12
concentration curls 3*12
Sat-hams/lower back/abs
Dead lift- 5*5
straight leg deads 4*8
leg curls 4*8
Reverse weighted sit-ups 4*8
Sunday-off
once again, I look forward to getting some input from y'all during my next couple months of cutting. Thanks ahead of time for anything y'all have to say.

 

[jojo555]

Scratch meal seven. My total calories will be 2373, 174g pro, and 171g fat. I'm having trouble getting the fat to be around 60% of my calories.. Any suggestions? Or will I be able to jump into ketosis this way?

 

[MarineWifey]

whats your stats?

 

[jojo555]

Stats: 5'8 200lbs 15% body fat. 23 years old. Been training since high school, off and on. I've always been able to pack on easy muscle mass, but struggled getting and staying lean.

 

[jojo555]

Well, last night I had a date with my gf, and ended up going to outback. Today, I've only eaten two eggs, three tbsp natural peanut butter, and a couple small pieces of stake. I went for a long, speedy walk around my hilly parts... Hopefully, I've depleted my glucose stores and won't have a hard time getting into ketosis. I'll probably have one more high fat meal today then start my diet, as planned tomorrow.

 

[jojo555]

Suday 6/3: 60 min cardio with heart rate between 110 and 120 before meal one. Meal 1: 4 eggs, 3 fish oil, one piece bacon, and 15ml extra virgin olive oil.
Meal 2: 6oz chicken breast, a very small amount of Alfredo sauce(less than a tbsp), 4oz broccoli, and 15ml extra virgin olive oil.
Went to the pool, and played some beach vollyball. Actually had some energy which I hope means I'm in ketosis.
Going to gym now to crush some lower back and hams. Feeling real motivated. Can't wait to see this extra fat start peeling off.

 

[jojo555]

Had an awesome lower back & hamstring workout. I felt good, but did have to cut reads one set short on account of me losing my wraps :banghead: (nothing like the bar tearing your hand open for the remainder of the workout). I expected to lose some strength, but not the case. Can't wait for chest/tris tomorrow. Post workout: one scoop weigh and one whole egg. Also, ill get some pics up within the next couple days.

 

[jojo555]

Holy sh*t. My appetite is completely smashed. I've never struggled so hard to get four effing eggs down in my life. haha

 

[jojo555]

Maybe my calories are too high(can't see that being the case), or maybe my change in diet shocked my body, but I ran out of weight today at my schools gym. The biggest dbs they have are 110's, and I was forced to up my db bench to 4*10. Last week, I was using 100's for, roughly, 4*8(even failed a few times). Idk what's going on. lol Anyone else experienced this? I've never gotten stronger while cutting.. This is weird.

 

[jojo555]

Been craving pizza really bad lately, so, after my gf came home from lunch with some, I decided to take off to walmart and see what I could put together.. I came up with this:
1 bueno Vida tortilla (for low carb diets)
calories-80
Fat- 3g
Pro- 4g
Carb- 9g
17 turkey pepperoni's
Calories-70
Fat- 4g
Pro- 9g
carb- 0
4oz ground turkey
calories-230
fat- 17g
prot-19
carb- 0
1/4 cup cheese
Cal- 110
fat- 9
carb-1
Total
calories: 510
Fat: 33
Carb: 15
Prot: 39

Really High in calories, but it really took care of my pizza craving.

 

[jojo555]

Yesterday calorie log-
1) 430cals, 38g fat, 24g pro
2)240cas, 4g fat, 42g pro
3)510cals, 33g fat, 39g pro
4)590cals,42g fat,41g pro
5)565g cal, 52g fat, 28g pro
Total) 2335cals, 169fat, 174pro. Diet slipped yesterday.

So far today.
Meal:
1) 3 fish oil: 30cal, 4g fat
4eggs: 280cal,20g fat, 24g pro
15ml olive oil: 120cal, 14g fat
2 pieces bacon: 70cal, 7g fat, 5g pro
Total meal one- 500 cal, 45g fat, 29g pro
Gym time.

 

[jojo555]

June 5 cont..
meal two- post workout
Two scoops weigh: 240cal,4g fat, 42g pro
15ml extra vir. olive oil: 120cal, 14g fat

Had another good workout. I'm getting insane pumps. Looking bigger than ever. Still playing with my diet. I'm having a hard time getting my calories low while maintaining the right macros for a true keto diet. However, I feel great. I consume under 30 carbs a day, and I'm full of energy. I must be in ketosis.

 

[jojo555]

Meal 3: 1 low carb pizza concoction 280cals, 16fat, 15 pro.
Meal 4: taco salad 500cals, 20fat, 30pro
Meal 5: 17 pepperoni wrapped in 1/3cup cheese &1oz cream cheese 260cals, 22g fat, 18g pro.
Cutting cals back to about 2200.

 

[jojo555]

Well, almost two days of being in bed with a 100+ fever, I'm starting to feel better. Ate quite a few calories and carbs the past day or so, just in hopes for it straightening my immune system. Regardless, I'll be back on track today. I also altered my diet, and I feel my macros are right now:

Meals Prot Carb fat Cal
Meal one
4 Whole eggs 24 0 20 280
3 fish oil 0 0 4 30
15ml extra virgin olive oil 0 0 14 120
Total 24 0 38 430
Meal two
3 oz chicken breast 16 0 2 82.5
2 pieces bacon 5 0 7 80
30ml extra virgin olive oil 0 0 28 240
Total 21 0 37 403
Meal Three
Ground turkey 4oz 19 0 17 230
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 26 1 30 460
Meal four Post-workout
two scoops weigh 42 10 4 240
9ml olive oil 0 0 8.4 72
Total 42 10 12.4 312
Meal Five
3oz chicken Breast 16 0 2 82.5
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 23 1 25 312.5
Meal six
Ground turkey 4oz 19 0 17 230
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 26 1 40 460
Daily total 162 13 182.4 2378

 

[jojo555]

Been struggling getting my macros right while keeping my calorie intake where I want it, so I decided I'd try a palumbo style diet. I'll be taking in 245 grams of protein and 75-85g fat a grand total of about 1740 calories. I'll be taking in more calories than will come from salads that I haven't calculated the caloric value of yet.