Monday, 12th February 2007 - Keto Cycle 2, Day 2

Workouts
- No RPM. Got replacement class @ 8:00pm

Meals & Supplements

6:30am
- two whole eggs (scrambled)
- 2 pcs of Beef bacon
- 5 pcs of Beef pepperoni
- 1/2 tbsp of butter
- 1 x Multivitamin + CoQ10 + Psyllium husk
- 2 x Alpha Lipoic Acid

12:30pm
- leftover pasta sauce from Saturday
- melted Mozarella cheese

3:00pm
- whey
- 6 tbsp whipped cream
- 2 packets Splenda

5:30-7:45pm
- Sleep

10:00pm
- Chicken soup (broth) with chicken strips

1:00am
- 1 tbsp Peanut butter
- 2 x Milk thistle
- 3 x Fish oil
- 2 x Alpha Lipoic Acid
- 1 x Psyllium Husk

Things
- Feeling like crap. Calories intake barely above 1300kcal.

Tuesday, 13th February 2007 - Keto Cycle 2, Day 3

Workouts
- Somebody royally screwed up her morning Yoga by waking up @ 6:45am

- Biceps + Chest today
- RPM today

Meals & Supplements

12:30pm
- 1/2 tbsp Peanut Butter

1:30pm
- 2 whole eggs sunny side up
- 4 pcs beef bacon
- 4 pcs beef pepperoni
- 1/2 tbsp butter
- 1 x Multivitamin, Psyllium Husk

5:30pm
- whey
- 3 x Fish oil
- 1 x CoQ10

8:30pm (post-workout)
- dex
- whey

9:00pm
- Seafood tomyam

12:00am
- 1 tbsp Peanut Butter
- 3 x Fish oil
- 1 x Psyllium Husk
- 2 x Milk thistle

Things
- Whoa my meal times are getting crappier. Buck up buck up

This post has been edited by Syd G: Feb 14 2007, 08:02 AM

http://www.lesmills.com/site/programs/rpm-...ss-program.aspx

Hey guys

I've finished reading excerpts from Lyle McDonald's book and he mentioned :

"Active individuals with severe (diagnosed) insulin resistance or even the beginning of Type II diabetes tend to fare poorly on CKDs; the extended carb-load period causes all of the problems that they are trying to avoid in the first place. The TKD is more appropriate for them."

Am thinking of doing TKD with bi-weekly or monthly moderate carb-ups. Hm. Decisions decisions

---

Added on February 14, 2007, 8:04 amWednesday, 14th February 2007 - Keto Cycle 2, Day 4 - Happy V-day Everybody!

Workouts
- Rest. I hv overtrained

Meals & Supplements

8:00am
- 2 whole eggs sunny side up
- 4 pcs beef bacon
- 4 pcs beef pepperoni
- 1/2 tbsp butter
- 1 x Multivitamin, Psyllium Husk, CoQ10

11:00am
- whey
- 3 tbsp whipped cream

1:00pm
- stir-fried cabbage
- curry prawns with no curry

3:00pm
- whey
- 3 tbsp whipped cream

8:00pm
- 1 tbsp Peanut butter

10:00pm
- 2 Ramly patties
- 1 tbsp butter
- 2 cups Romaine lettuce
- 1 tbsp mayonnaise
- 1 tbsp Chili sauce


Things
- Goin back to cyclical TKD. Ketostix positive today. Yeehaw.


This post has been edited by Syd G: Feb 14 2007, 10:39 PM

Thursday, 15th February 2007 - Keto Cycle 2, Day 5

Workouts
- Rest. Big workouts tomorrow.

Meals & Supplements

8:00am
- 3 pcs beef bacon (somebody's out of eggs..)
- 1/2 tbsp butter
- 1 x Multivitamin, Psyllium Husk, CoQ10

11:00am
- 1 tbsp Peanut butter

1:00pm
- Ground meat
- 1 tbsp olive oil
- Chopped spring onion + garlic
- 1 cup of steamed broccoli

4:00pm
- whey
- 3 tbsp whipped cream

7:00pm
- Grilled salmon
- 2 cup of steamed french beans

9:00pm
- Glass beef noodle (more soup n less beef - it's flour-laden)

12:00am
- 2 x Psyllium husk
- 2 x Milk thistle capsules

Things
- I love keto.

This post has been edited by Syd G: Feb 16 2007, 09:10 AM

Friday, 16th February 2007 - Keto Cycle 2, Day 6

Workouts
- Rest again. I had emergency meeting just now

Meals & Supplements

7:00am (liquid breakfast)
- whey
- 3 tbsp whipped cream
- 1 x Multivitamin, Psyllium husk, CoQ10

12:30pm
- 4 x small ketupat
- Chicken broth soup
- Chicken

2:00pm (keto pudding)
- whey
- 6 tbsp whipped cream
- 2 packets Splenda

3:00pm
- 150g chicken cutlets
- 2 cup french beans
- Oyster sauce + butter

4:00-6:00 - Sleep

8:30pm
- 1/3 packet of Koka instant noodles
- 100g chicken cutlets
- one whole egg
- spring onion + garlic

Things
-

This post has been edited by Syd G: Feb 16 2007, 11:35 PM

Saturday, 17th February 2007 - Keto Cycle 2, Day 7

Workouts
- Back n tricep works

Meals & Supplements

9:00am (liquid breakfast)
- whey
- 3 tbsp whipped cream

11:00am
- one piece of fried chicken thigh
- 1 cup of French Beans

12:30pm
- 1 x Multivitamin, Psyllium husk, CoQ10

3:30pm
- 1 x Pepsi Max

Things
-


This post has been edited by Syd G: Feb 25 2007, 08:49 AM

Am back with a vengeance after a long, deserved break. Changing workouts to Rippetoe once my contract with PT expires - he doesnt believe in 5-repping.

Bought a whole lot of veges. I realized that my meals are lacking them lately.

And I need a microwave oven badly. Defrosting can be a b***h when you hv to wait so long for food to thaw.

Journal restarting today.

Check first page, am doing 'Cyclical Ketogenic Diet'

Lost my first 6kg with it - now switching to modified 'Targeted Ketogenic Diet' (TKD). Meaner carb-cycling. Carbs before n after workouts only. Carb-ups every 2 weeks (CKD-style, moderate carbs tho).

http://forum.bodybuilding.com/forumdisplay.php?f=61

Works like a charm. Helps to control my sanity (low-carb, low-fat = gila) and my blood sugar level.

Am plateauing cause I've been abandoning cardio for a few days now. Calf pain.
Now got wrist pain pulak @_@

---

Added on February 25, 2007, 9:49 pmHe's a muscle building = 8, 10, 12 rep person. Works for him, though.



This post has been edited by Syd G: Feb 25 2007, 09:49 PM

Half-brothers? heh

4 caps each for fish and flaxseed oil ? Wow. I've been neglecting my fish oil intake lately. My diet is already high on fat that I sometimes forgot that those babies contain kick-ass Omega-3 that're uncommon elsewhere.

Maybe that's why my joints are crackling I use to take 3 caps of fish oil a day before sleep. Am back to burping fish y'all

Monday, 26th February 2007

Workouts

10 mins warmup cardio jog

Squat
- 1 x 5 bar
- 1 x 5 30kg
- 1 x 3 40kg (phailed to complete set)
- 3 x 5 35kg

Barbell Skullcrushers
- 2 x 8 20lbs
- 1 x 5 20lbs (phailed to complete set)

Deadlift
- 1 x 5 20kg
- 1 x 5 50kg

Cable Standing Triceps Extension
- 1 x 12 20lbs
- 2 x 8 25lbs

Pendlay Rows
- 1 x 5 30lbs
- 3 x 5 40lbs

Meals & Supplements

8:30am
- 2 whole eggs sunny side up
- 1 pc of large beef bacon
- 6 pcs beef pepperoni
- 1/2 tbsp butter
- 1 x Multivitamin, Psyllium Husk, CoQ10

12:00pm (pre-workout)
- NO-Xplode

2:30pm (post-workout)
- Cellmass
- whey

8:30pm (crustless pizza)
- Mozarella cheese
- Chicken cooked in butter
- Capsicum + Spring onion + Mushroom
- Tomato sauce

Things
- Rawr.


This post has been edited by Syd G: Feb 27 2007, 08:45 AM

Tuesday, 27th February 2007

Workouts
- Rest rest.

Meals & Supplements

8:30am
- whey
- 3 tbsp whipped cream

10:30am
- 1 pc fried chicken thigh
- 1 cup cabage

12:30pm
- 1 x Multivitamin, Psyllium Husk, CoQ10

1:30pm
- Cantonese gravy with lots of chicken cutlets

2:00pm - 6:00pm
- Sleep

10:30pm
- Cantonese gravy with lots of chicken cutlets

1:00am
- 4 x Fish oil capsules, 4 x ALA, 1 x Psyllium Husk

Things
- Bleh. Liquid breakfast. Pressed for time! >.<

This post has been edited by Syd G: Feb 28 2007, 12:56 AM

Wednesday, 28th February 2007

Workouts

Rippetoe Set A - Session 1 :: Week 1, Day 1

Squat
- 1 x 5 bar
- 1 x 5 30kg
- 3 x 5 37.5kg

Bench Press
- 1 x 5 bar
- 3 x 5 25kg

Deadlift
- 1 x 5 33kg
- 1 x 5 43kg

3 x 8 Hyperextension with 10kg (bleh, too easy)

2 x 8 Assisted Dips

3 x 5 Situps with 5kg plate


Meals & Supplements

9:00am
- whey
- 3 tbsp whipped cream
- 1 x Multivitamin, CoQ-10, Psyllium Husk

1:00am
- two whole eggs (scrambled)
- 1 pc beef bacon + 4 pcs pepperoni
- 1/2 tbsp butter

1:30pm
- Spicy BBQ chicken
- 3 cups lettuce
- 1 tbsp Parmesan cheese
- 1 serving of Honey Mustard dressing

8:30pm
- NO-xplode

10:30pm
- dex + creatine
- whey

12:00am
- Bunless Quarter Pounder

Things
- Rippetoe today! Yay!... And I didnt die! Yay!

This post has been edited by Syd G: Mar 2 2007, 12:51 AM

Not yet.

But I'm the paying customer, right? He should follow what I want right?

Thursday, 1st March 2007

Workouts
- Rest

Meals & Supplements

8:30am
- Bunless McDonalds Sausage McMuffin with Eggs

1:00pm - 4:00pm (spreaded out)
- 2 Ramly chicken patties
- 1 cup broccoli
- 1 cup cauliflower
- 3 tbsp coconut oil
- 1 x Multivitamin, CoQ-10, Psyllium husk

9:30pm
- 3 pcs of Salmon
- Home-made alfredo sauce (cream, garlic, butter, Parmesan cheese)

11:00pm
- 3 x Fish oil
- 2 x Psyllium husk

1:00am
- 1 tbsp Peanut butter

Things
- Dark purple (~0.7) Ketostix today.

This post has been edited by Syd G: Mar 2 2007, 09:17 AM

I dont know, pizzaboy. But keto is the only diet that works for me being pre-diabetic and all. Down to 26% from 38% bf so might as well just stick to it.

Friday, 2nd March 2007

Workouts

Rippetoe Set B - Session 2 :: Week 1, Day 2

Squat
- 1 x 5 bar
- 1 x 5 30kg
- 3 x 5 40kg (last set, last rep I was seeing stars.. )

Barbell Standing Military Press
- 1 x 5 20lbs
- 3 x 5 30lbs

Pendlay Row
- 1 x 5 30lbs
- 1 x 3 40lbs (phailed)
- 3 x 5 30lbs

3 x 8 Hyperextension with 10kg

2 x 5 Assisted Chinups (50lbs counter-weight)

A few sad attempts to do weighted abworks

30 mins cardio jog (3 mins warmup @ 5.5, 21 mins jog @ 8.5, 1 min sprint @ 9.5, 5 mins cooldown @ 5.5)

(ZOMFG I was perspiring keto sweat. But nobody fainted.... )

- Rest

- 1 hour Yoga @ LM @ 7.40pm


Meals & Supplements

8:00am
- whey
- 3 tbsp whipped cream
- 1 x Multivitamin, CoQ-10

12:30pm (pre-workout)
- 1 scoop NO-xplode

2:45pm (out of energy)
- 1 tsp dex + creatine

4:00pm
- 2 tsp dex + creatine

4:15pm
- whey

6:30pm
- Kenny Rogers quarter chicken
- 2 servings of Crisp Garden Salad (no Thousand Island)
- 1 serving of Mac & Cheese
- 1 can of Coke Light

Things
- I'm so happy with my workouts today, I wanna shout to the world - "YEEHAW!!"

This post has been edited by Syd G: Mar 2 2007, 09:37 PM

Nop. Artificially sweetened. Doesnt effect my blood sugar level at all.

---

Added on March 3, 2007, 6:51 pmSaturday, 3rd March 2007

Workouts
- Rest

Meals & Supplements

1:00pm >.<
- Bunless Quarter Pounder with Cheese
- Coke Light

3:30pm
- Sugarless coffee

5:30pm
- 1 can of 100 plus

8:00pm
- Peanut butter

12:00am (keto pudding)
- 4 tbsp whipped cream
- whey
- 2 packs of Splenda
- 1 tsp cocoa powder

2:00am
- 4 x Fish oil, 2 x Psyllium Husk

Things
- Skipped breakfast @_@
- Ketostix @ moderate level today
- A new low - 25.6%!!!! OMG I wanted to faint.

... *faints*

This post has been edited by Syd G: Mar 4 2007, 08:26 AM

Include bar. You squat way more than me

Naw dont worry. As long as you're squatting deep (ass to grass = atg) and dont cheat on your form, you have nothing to be ashamed of.

I'm just hoping that you know the difference between Smith Machine n Squat Rack. Cause if you squatted with the Smith then you cant count the bar as 45lbs