Saturday, 3rd February 2007 - Keto Day 6

Workouts
- Gosh, did a lot of stuff with PT. Mostly correcting forms. Nothing major tho.

Meals & Supplements

10:30am - 304kcal 31 4 22
- 2 whole eggs (scrambled)
- 4 pcs beef bacon
- 1 tbsp butter
- Multivitamin

4:00pm
- dex
- whey

5:30pm - 394kcal 33 0 (2g fibre) 23
- 100g of ground beef
- spring onion + garlic
- Romaine lettuce
- 1 tbsp olive oil

8:30pm - 208kcal 7 6 28
- Sup lembu (stomach lining + lungs + liver + beef cubes)

Still need at least another 400kcal before I sleep. Ohnoes .


Things

- Hit another bottom bf level - 26%, canceled one March 2007 to-do-list


This post has been edited by Syd G: Feb 4 2007, 11:28 AM

Sunday, 4th February 2007 - Keto Day 7

Workouts
- Rest rest rest. Big day tomorrow

Meals & Supplements

11:00am - 304kcal 31 4 22
- 2 whole eggs (scrambled)
- 4 pcs beef bacon
- 1 tbsp butter
- Multivitamin

1:00pm - 126kcal 9 2 8
- 1/3 Canned sardines + sweet soy sauce

5:00pm - 420kcal 31.5 3 24
- whey
- 6 tbsp whipped cream
- Splenda

8:00pm
- 2 x LS7

8:30pm - 798kcal 42 46 56
- Ikea 10pcs meatballs (+ cranberry sauce, + cream sauce, + boiled half potato)
- 1 x CoQ10

11:00pm
- 2 x Milk thistle capsules

11:45pm
- 2 x Fish oil
- 1 x Psyllium husk

Total : 1648kcal, 113.5g fat, 55g carbs, 110g protein.

Things
- Upped carb (potato) to test whether it will kick me out of ketosis or not.


This post has been edited by Syd G: Feb 4 2007, 11:49 PM

Monday, 5th February 2007 - Keto Day 8

Workouts
- 1 hr RPM

Meals & Supplements

8:30am - 395kcal 32 5 24
- 2 whole eggs (scrambled)
- 3 pcs beef bacon
- 4 pcs beef pepperoni
- 1/2 tbsp butter
- 1 x Multivitamin, CoQ10, Phsyillium husk

1:30pm - 359kcal 32 2 (3g fibre) 15
- Ramly Chicken patty
- 1 tbsp mayonnaise
- 1/2 tbsp butter
- 1 cup of steamed broccoli

4:00pm 120kcal 1 3 24
- whey

7:0pm
- 2 x LS7

7:30pm - 136kcal 8 12 4
- 1/3 of a slice of SR Marble Cheesecake

9:30pm
- dex
- whey

10:00pm - 445kcal 30 21 24
- KFC (1 thigh & 1 rib) - with skin
- coleslaw
- extra cheese sauce + chilli sauce

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

Total : 1455kcal, 103g fat, 40g carbs, 91g protein

Things
- Ketostix still positive this morning. Didnt get kicked out despite having 55g carbs yesterday. Cool

- Felt like crap during RPM, shaking like crazy afterwards but fixed that with dextrose pwo.

This post has been edited by Syd G: Feb 6 2007, 02:49 PM

Tuesday, 6th February 2007 - Keto Day 9, [P] Day 1

Workouts
- 1 hr morning Yoga (7am!)

- Biceps n chest in the evening. No energy. Carb loading on Thursday.

Meals & Supplements

6:30am - 347kcal, 27 5 21
- McDonald's Sausage McMuffin with Egg (no bun)
- Coffee (sugarless, creamless)

8:30am
- whey
- 1 x Multivitamin, CoQ10, Phsyillium husk

11:30pm - 272kcal 16 24 8
- 2/3 of a slice of SR Marble Cheesecake

3:00pm - 82kcal 7 3 3
- 10 medium raw Almonds (sedap! )
- 1 x Ponstan 500mg

6:30pm 120kcal 1 3 24
- whey

8:30pm (post-workout)
- dex

10:00pm
- Tomyam seafood (crab + king prawns + sotong)
- 1 cup of white rice

12:00pm
- 1 tbsp of peanut butter
- 3 x Fish oil

Things
- Bleh. It's the time of the month again. And right when I wanted to train my biceps n chest. Morning Yoga was the bomb. Will permanently include it in my schedule.

- Havent been measuring myself @ the waist area in a while. Did it yesterday. Oh. My. God. 28" now (32" before dieting). Havent been this small since I was 13. Hit another rock-bottom weight of 55.9kg this morning (26.5% bf, lost water I guess). Gosh am so loving CKD!

This post has been edited by Syd G: Feb 8 2007, 12:35 AM

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


RPM = indoor cycling class. Ultimate calorie burner

How fast? I havent been running in a while cause it hurts my calves too much so I cycle more. Last I checked I clocked around 3.8km in 30 minutes including 5 mins warmups. Did 7km something in 1 hour 2 weeks ago. If I go for stamina (run for moderate speed and maintain being breathless without passing out) I could last a total of 6 minutes on 10km/h - which is nothing great, really.

Usually my workouts are as follow :

Weights :
Day 1 - Biceps + Chest
Day 2 - Triceps + Back
Day 3 - Legs + Shoulders

Classes :
- At least 1 Yoga/Pilates/BodyBalance class a week (flexibility n core strength training)
- Trying to attend at least 1 Bodyxxxxx (BodyJam/BodyPump/BodyCombat/BodyStep/BodyAttack) a week. Failed everytime heh
- Aiming for 2x/week RPM. Last week managed to do only 1.

Cardio :
- 1 normal session a week (30 mins, moderate speed)
- 1 endurance session a week (1 hr, slower speed)
- 1 stamina session a week (10 mins, high speed), sometimes I do interval


My workout aint the best but usually I plan whatever I wanna do in advance. My school timetable follows FF's classes, for example no class after 6pm on Monday (to attend RPM) and no morning class on Tuesdays (to attend morning Yoga).

---

Added on February 6, 2007, 3:21 pmOh my, YES! So far so good

A cheat meal once in a while is okay

This post has been edited by Syd G: Feb 6 2007, 03:21 PM

Day 1, 2 & 3 are not next to each other lah. I usually take 3 days off every week (Wednesday, Thursday, Sunday) due to real life commitments and the extra day (usually Monday) I go for pure cardio (RPM). I workout @ 6pm just like everyone else - gym is 30mins away from where I stay so I hate to go back late if I hv morning classes the next day.

Well I dont have the luxury to workout 5 days a week 3 days after office hours are crazy already since I hv to wait for machines and stuff. Traps of course do with shoulders lah. Calves with legs. Abs during Yoga classes Better than crunches I tell ya.

Erm if I eat 30 mins before workout. Depends on what type of food. If heavy meal then 1-1.5hours before. If I havent eaten then I'll just take whey. I read darklight's post that it's better to take some kind of fat with it to slow digestion so am going to mix it with cream next time

Full time student. Wednesday n Thursday my classes are from 8am-6pm @_@

Monday, Tuesday n Friday only got free time. Haihs

Wednesday, 7th February 2007 - Keto Day 10, [P] Day 2

Workouts
- Rest rest

Meals & Supplements

8:30am
- 2 whole eggs (scrambled)
- 3 pcs Beef Bacon
- 4 pcs Beef pepperoni
- 1/2 tbsp Butter

1:00pm
- Steamed salmon (tastes like crap, must stick to grilled salmon)
- 1 1/2 cups of Steamed broccoli
- 2 x Ponstan 250mg

3:30
- 1 x Multivitamin
- 1 x CoQ10

6:00pm (Keto pudding )
- 7tbsp whipping cream
- whey
- 2 packets Splenda

8:00pm
- Bakso (some Indonesian dish - glass noodle with beef soup & huge meatballs)

12:45am
- 2 x Fish oil
- 2 x Milk thistle capsules
- 1 x Psyllium husk

Things
- Got kicked out of ketosis from yesterday's rice & sugar-laden mango juice (Ketostix negative this morning)

- 8:00pm Ketostix had trace amount of ketones. It seems that I'm able to fall in and out of keto quite fast

- Carb-up day tomorrow!! Kinda sucks cause I had rice yesterday so am not really craving carbs. How on earth am I supposed to eat 3000kcal worth of food in one day? My friend's birthday is on Saturday so I'll be extending carb-up for another day and go for RPM on Sunday.

Butterfly IMHO is more tiring than freestyle. Cause you move so little with big jumps. Freestyle is tiring to me due to leg flippin factor

Thursday, 8th February 2007 - Carb Up Day 1, [P] Day 3

Workouts
- Rest rest

Meals & Supplements

8:30am
- 2 whole eggs (scrambled)
- 3 pcs Beef Bacon
- 4 pcs Beef pepperoni
- 1/2 tbsp Butter

1:00pm
- McDonalds Chicken McDeluxe
- Coke Light

5:00pm
- 2 x huge curry puffs

7:00pm
- Rice + curry prawn + anchovies with honey sambal + chicken breast + vege

Things
- Yum. Carbs.

Guess who's 26% & 57.4kg today?

I think am a bit beefed up

Yup. Easier to keep protein intake in check.

Progress so far on keto (one month progress) :
Lost ~1.8kg of fat
Gained 0.6kg of muscles

Friday, 9th February 2007 - Carb Up Day 2, [P] Day 4

Workouts

Low Row (machine - Hammer Strength)
- 1 x 15 20kg (*yawn*)
- 1 x 15 30kg
- 1 x 12 40kg
- 1 x 8 50kg

Lat Pulldown (back) (machine - Technogym)
- 1 x 15 25kg
- 1 x 12 35kg
- 1 x 12 45kg

Reverse Grip Pulldown (machine)
- 1 x 12 30kg
- 1 x 8 40kg
- 1 x 6 45kg

Standing Cable Tricep Extension
- 1 x 15 15lbs
- 2 x 12 20lbs

Overhead Tricep Extension (using barbell weight)
- 3 x 12 10kg

1 hr Yoga

Stretch afterwards

Meals & Supplements

9:00am
- Nasi lemak with scrambled egg
- Chicken ham
- Cereals (honey star + rice crispies) & full cream milk
- A glass of full cream milk

1:00pm
- Ultimate Ice blended (Vanilla) @ Coffee Bean
- Whipped cream

5:30pm (pre-workout)
- whey
- 3 x Fish oil
- Multivitamin + CoQ10

9:30pm (post-workout)
- dex
- whey

10:30pm (post-workout)
- Maggi goreng (extra egg + chicken)

Things
- I think I had close to 2000kcal of food today but I had amazing power during my back workouts. It's okay am happeh

Saturday, 10th February 2007 - Carb Up Day 3

Workouts

@4:30pm

5 mins warmup cardio wave

Squat (below parallel but not ATG enough)
- 1 x 15 bar (20kg)
- 1 x 8 10kg + bar
- 1 x 5 20kg + bar
- 1 x 3 25kg + bar
- 1 x 1 30kg + bar (bleh)

ATG Squat (on step board)
- 3 x 12 bar (so light dy )

Seated Calf-Raise
- 3 x 12 20kg

Barbell Good Morning
- 1 x 12 20lbs

*fuk, gym closing in 30 mins*

Alternate Cable Shoulder Raise
- 3 x 5/side 15lbs

Cable Shoulder Press
- 3 x 15 20lbs


Meals & Supplements

11:30am
- Nasi lemak (again! )
- Teh ais

1:30pm
- 1/4 serving of CPK's BBQ chicken salad
- 1/2 serving of Portobello Mushroom Ravioli

3:30pm (pre-workout. sort of)
- Coffee with Equal
- Sugared Doughnut

6:30pm
- dex (no more whey in tupperware)

9:00pm
- leftover Chicken soup

1:00am (Start Keto Cycle 2) - Pasta sauce without pasta
- 100g Ground beef
- 1 1/2 tbsp Olive oil
- Sauteed Garlic + Spring Onion
- Half can of tomato sauce (not sos tomato )
- 2 tbsp shredded Parmesan
- Oregano & Basil leaves

1:40pm
- whey
- 3 x Fish oil
- 2 x Alpha Lipoic Acid
- 1 x Psyllium husk
- 2 x Milk thistle
-
Things
- Wow I really didnt eat much protein today. Bleh. Must buck up tomorrow.

- Havent step on the weighing machine for a few days. Still maintaining 26% despite all the rubbish I ate yesterday and today. Gained some weight (57.4kg @ 8pm, 56kg with higher bf% a few days ago), water weight from all the carbs.

- Ok back to keto again. Am missing my Ramly patties & cheeeeese

This post has been edited by Syd G: Feb 11 2007, 02:08 AM

Havent eaten that in 2 months! With bun!

Yup. But high intensity cardio (intervals, RPM etc) is needed to jumpstart ketosis too. After that cardio is not needed as much since your body uses fat as primary energy source as long as you dont get kicked out ketosis. Gotta watch the calories too since it's so easy to overshoot daily calorie req on high fat diet.

Am still experimenting with it but so far the results are better than expected. When I was doing back exercise after carb cycling, I had so much energy and strength that my trainer suspected that I took steroids. When doing cable tricep, he asked "Are you entering a competition?" since my biceps were quite noticeable (not big, just slowly showing )

Discipline. Discipline.

Oh I just received my blood screen results back. Aside from having acidic pee (pH 5.0) and high uric acid level (inherited + high protein diet) - everything's fine. My cholesterol (both HDL & LDL) & triglycerides lvl has gone down too. Resting HR is 60/min - down from 80/min . Hip hip hooray.

Sunday, 11th February 2007 - Keto Cycle 2, Day 1

Workouts
- Rest. RPM tomorrow

Meals & Supplements

12:30am
- 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

2:30pm (liquid meal)
- whey
- 3 tbsp whipping cream

5:30pm (liquid meal)
- whey
- 3 tbsp whipping cream

9:00pm
- 5 slices of Pizza Hut pizza toppings

Things
- Sundays are tricky.

This post has been edited by Syd G: Feb 13 2007, 01:04 PM

I take Coke Light lah - 2kcal, can burn when walking from McD to car

I dig Pepsi Max too. Sedap.

In Keto you can eat the skin but not the delicious fried tepung, so had to 'clean' the tepung.. hahaha even suckier isnt it? No mashed potato, no wedges, no non-diet soft drink.

For McD - no bun and fries & non-diet soft drink too.

For everyday life - no fruits, no chap fan, no fruit juice, no milk, no pasta. Only certain veges allowed & u hv to take fibre supplement.

Keto is less depressing than low-fat. Because there are sugar-replacements (I use Splenda) but there are no replacements for creamy goodness

Do whatever works for you. Keto works marvellously for me mainly because I'm insulin resistant and cant lose weight eventho I take less calorie a day on normal low-fat diet.

Still experimenting here A few weeks aint enough for me to say that it's going to work for everyone. There's a keto section @ bb.com so you can also read things from there