Journal of training gear nutrition and more

[Tomgrass]

93.4
Feel great full of energy
Usual my diet looks like this

Cottage cheese with 1 scoop whey isolate
6 large eggs with 3 slices of cheese and ham fried in 2 spoon of EVO 5 brazil nuts and 2 squares of lindt 85%
300 gram chicken or fish with veg and 2 big spoons of natural pb
Another meal is the same
Fish or beef fried on EVO with salad with dressing

This was diet from very start and it will be my diet as it is. Dont see a need to change anything. During the day I have a can of monster and cup of green tea with 2 capsules of green tea extract.
Supplements
Omega3
Vitamins with minerals with antioxidants
2500 iu wit D
30mg zinc picolinate
1 gram wit C
750 mg magnesium before sleep.
500 mg l carnitine

 

[Tomgrass]

93.4

 

[Tomgrass]

94.1 even leaner

 

[Tomgrass]

Saturday will be the last day of higher carnitine dose. I am getting leaner and leaner and being honest i dont want to get too lean as still I have good energy level and I want to keep that. I am lean enough to feel light on my feet and calories are still relatively high. I am not gonna be greedy and wanting more and more if terms of being super shredded as there is def a point when you only look just a tiny bit better but you feel so much worse that is not worth it to go there.

 

[Tomgrass]

My newest toy
Total cardio for today 50 minutes
20 post workout
30 right now.
Love cardio and living in UK when weather is not good this kind of equipment and home is a godsend if you treat your endurance as important part of your fitness routine.

 

[Tomgrass]

94.5
Feels great just did 30 minutes cardio post workout and probably another 30 on a bike in the evening for fun
And a bit of leaner again but feel like on full carb diet. Muscles are full strenght goes up.

 

[Tomgrass]

New phone with some cool functions at camera , weight 93.5 . I tought that I will feel weak but with every cardio training i am getting fitter. So I will keep
L carnitine for a while till I will have weaker days and then drop it. I have some water retention from sust and gh but it is ok- i am not competing so
i dont care. Face is thinner for sure. Beating log book every session. All goes great.

 

[Tomgrass]

94.5
Last 4 days i swapped to test prop to shed water and see where I am regarding bf. In a 4-5 weeks I will see what keto did for me. I am not tracking calories. Estimate around 100-150 fat depending on the day and 250-300 proteins. Week by week water should go down.

 

[Tomgrass]

94.7
It is getting interested. To the point if I will be able to book holiday 6 weeks from now I will compete in classic bodybuilding.
My prep stack is
30 mg test prop
1 iu gh
2.5 mg yohimbine hcl
500 mg l carnitine

10 days out
Drop gh carnitine yohimbine
Drop prop and replace with 30mg tbol
Add 40mcg clen for hardening
And that is pretty much all I am willing to do.

 

[BBlife]

Looking shredded my man

 

[Tomgrass]

Time for some progress so plan for the next 4 weeks is : lower fat a bit add more proteins.
Add 40 mg tbol
Gh up to 2iu
Heavy MAX OT program
So far my diet on most days were like that
Meal 1 50 gram of whey now 75gram
Meal 2 6 eggs brazil nuts now 6 eggs brazil nuts + scoop of whey
Meal 3 300 gram fish with 2 spoons of natural PB 1 scoop of whey now 300 grams of fish 1 spoon pb 2 scoops of whey
Meal 4 the same
Meal 5 lean beef salad dark chocolate
This is it nothing crazy but it will work

 

[Tomgrass]

Another month is gone with full keto.
I just love this diet. Learning from my past mistakes i track everything now calorie wise. I see how keto can be done in wrong way. Too much of saturated fat is def no go. I am at the phase that i dont need to feed my body with large amount of fats now - so moderate calories from it will be more then enough to keep me lean. So for now what i eat in a day from fats
2 large spoons of pb day - aroud 40 gram each- around 50g
2 tablespoons of evo -30g
6 large eggs with slice of cheedar -50 g
Few brazil nuts -10-15
2 -3 squares of 85% dark chocolate 10
Extra fats from a bit of avocado abnd feta cheese in salad with dressing and some fats naturally occuring in meats or fish like salmon if i have one. 20-30
On top of it 10-15 g mct with my coffee
So it is more then enough
I would like to be more around recomendations of having macros around 1-1.5g protein per lbs and fat at 0.5 /lb but i really enjoy the life so… probably not gonna happen. I just feel that all those nutrients only benefit me and this is what i am about. I also dropped all energy drinks and preworkouts and started to use water instead. Just another step towards better health.

 

[Tomgrass]

What has improved since I switched to keto
Much more energetic - i cant remember when i had an afternoon nap. This was annoying me a lot - being often tired. Waking up at 6 am on Sundays when i have my early shift is not a problem.
I was having night sweats for years when I was on carbs - all gone. No matter that my diet was very clean almost every night had an issue with it.
Less visiting bathroom
Skin is glowing - amazing difference- people think i was on holiday as I look
more tanned. Hair grow which is what i am after as i was loosing a lot in a past.
All joint pains gone and my knee is improving.
So many very important changes- keto did improved my entire life.

 

[Tomgrass]

Getting bigger and leaner. I am fully fat adapted now ( 3 months mark) all gut flora adapted as no longer any constipations and digestion is on point.
Two days of 50/50 protein fat behind me. Not even once hungry. So far so good.

 

[Tomgrass]

Important update : the moment i dropped calories i received massive energy boost and my skin became less oily - it was really oily - very shiny - now is it normal healthy looking skin. It looks like I was just eating too much and my body was overloaded with too much fat making me tired. Like always too much even a good thing is not good. Really like test e , makes me feel good physically and mentally.

 

[Tomgrass]

97.5
Bigger and leaner then few weeks ago. You def can build muscle on keto.

 

[Tomgrass]

Going into cruise - i am gonna drop everything as I leaned much more then I expected. My hands are flaky and my lips too. Had this in a past when was very lean- not a nice feeling at all. Under any circumstances I dont want to get leaner. Probably my estrogen is very low now. Tomorrow will make some pics and more on tuesday when more water from Gh will drop to see a full picture. Gh goes to 1iu test E 250 mg week.

 

[Tomgrass]

This is how far i want to go regarding bf. I am not willing to get leaner. I think i did decent job and will maintain it now to lower setpoint. That was my target for this year and i must admit i was positively surprised how potent yohimbine on keto is. Literally few days on 2.5mg stripped a lot of bf from me to the point I feel brittle a bit. No sleep issues or gaunted face and I am not even gonna go there. I still l carnitine gh coffee with green tea preworkout- this is more then enough for great maintenance of newly achieved results. Weight 97.1 and i did not needed to lower my calories to get there just a bit more gh- 3iu 2.5ml l carnitine and 2.5mg yohimbine and results speaks for themselves. I have last week of Max OT and then will up the rep ranges to :8-20 to give connective tissue a break. Picture does not give a justice but there was no option for better one today.

 

[Tomgrass]

Back improved a lot - lower part of it few more days and water will be gone but I can already tell that is gonna be interesting to see. Plan for upcoming few months - full focus on chest - priority , a few more sets , attacking every angles. Gear like always in maintenance 250 test 1iu