Hey folks
Just thought i'd start keeping a journal here to stay motivated
Current i'm trying to cut weight
Have been (trying) on a keto diet
Just finished week 5, previously i've had 2 cheat days each week but im gonna try do without
I started using USPLabs recreate (or what was left of it) and finished it few days ago, just started using Hydroxycut and carnitine this morning
Current weight: 81-84kg (Been fluctuating a lot, could be water retention)
Pants have been gettting more loose so i guess thats progress
Strengthwise i've been able to break PRs every week, I'll put progress pictures if i can actually get results out of this

Supplements:
Concret Creatine
Jack3d
Hydroxycut
Carnitine

Meals today

Breakfast:
4 egg whites
2 fish oil caps + multivitamins

2nd Meal:
4 egg whites
2 fish oil caps

Lunch:
(Ate at a family gathering)
Some brocolli, fish and lots of beef

Dinner:
Chicken soup + carrots
Steamed fish

Prebed (later):
Casein + 2 fish oil caps

Friday training:
Squats:
70 x 5
85 x 5
105 x 3
120 x 5
140 x 10
140 x 5

Pull ups:
10 x 10
4 sets
10x 7,3

Hanging knee raises:
10 x 10
5 sets

Today is a rest day, will be training again tomorrow

This post has been edited by FlippinNinja: Nov 19 2011, 11:15 PM

i dont get it. you did 10 sets of 10 pull ups or did you mean something else? same goes for the knee raises

weighted, +10kg

Strong squats, man.

Thanks

Anywho, just got done making pancakes for tomorrow post-morning cardio!
Ended up eating 3-4 that stuck to the pan so no casein for today haha

SUNDAY
Bench press:
45 x 5
55 x 5
65 x 3
85 x 3
95 x 3
100 x 8
100 x 5

Dimel deadlifts:
97.5 x 15
3 sets

D.B rows:
37.5 x 10
5 sets

Plate pinches:
2.5 x 3
61s
61s
61s

Diet for today:

Meal 1
4 egg whites
2 fish oil caps
1 apple

Meal 2
4 egg whites 2 fish oil caps

Meal 3 (preworkout)
Minced beef
Banana

Meal 4
2 T-bone steaks (These were pathetically small)
3 pork meat balls

Meal 5
3-4 homemade protein pancakes

Energy crashed towards meal 3 but improved after that
so far having a 1 hour gap between the egg whites seem to be better for me, was previously eating 8 in one sitting but always felt bloated and lost my appetite around lunch time

Week 6 starts tomorrow

thats some strong lifts man. how long have you been lifting? pics pics vids vids!

I second this!

Lol in time
I have some of my videos in my youtube channel but im not thinking of posting it openly here
I might just make a new channel and put some of my stuff there, share it with a few people etc etc
its late cant think must sleep

MONDAY
Leg press:
230 x 10
4 sets

Preacher curl:
25 x 10
2 sets
25 x 6

Seated D.B Alternating curl:
10 x 10
3 sets

Machine Fly:
12.5 x 60

Had 3 pancakes right after fasted cardio to prepare for the lifts
than had 3 more postwork out
cant remember what i ate the rest of monday lol

Tuesday
Sumo Deadlift:
85 x 5
105 x 5
125 x 3
170 x 3
180 x 3
190 x 10

Smith machine military press:
40 x 12
2 sets
40 x 10

French press:
42.5 x 10
4 sets

Bulgarian split squats
17 x 15
3 sets
17 x 10

Meal 1:
4 eggs
An Apple
2 fish oil caps

Meal 2:
4 eggs
2 fish oil caps

Meal 3:
Chicken+Fish
a handful of cabbage

Meal 4: (Postworkout)
same as above except more chicken and fish

Meal 5:
Casein
2 fish oil caps

---

Added on November 23, 2011, 12:03 pmcant see any visible changes since week 5, will try taking again next week
for now, a back pic only lol


This post has been edited by FlippinNinja: Nov 23 2011, 12:06 PM

FRIDAY
Squats
70 x 5
85 x 5
120 x 5
137.5 x 5
155 x 7
155 x 4

Pull ups
15 x 10
2 sets

Knee raises:
12.5 x 10
2 sets

Meal 1:
4 egg whites
2 fish oil caps
an apple

Meal 2:
4 egg whites
2 fish oil caps

Meal 3:
Handful of cabbage + steam fish

Meal 4:
Half a chicken
plate of bean sprouts

Meal 5:
Grilled chicken breast
Handful of brocolli