Week 2 Recap

Good morning Rockstars another week completed ..

Weigh in

My weight has again  been erractic this week . I’m still fluctuating up and down. Today’s weight was  218 pounds (98.88 kg.) I’ve gained 0.6 pound compared to last weeks reading.

I’ve also done a body fat measurement both via Jackson Pollock 7 point measurement with calipers and the Skulpt. I will do this weekly.

Body-fat

Calipers – 10.20%

I’ve gained a little extra fat at the moment. That’s to be expected with the higher protein consumption.

Skulpt- 28.1%

So according to this, I’m

28% bodyfat .. Again, no way! I’ve since read similar complaints on Bodybuilding.com .. Disappointing .. Honestly, the $5 calipers are more accurate. I’ve actually sent Skulpt support a photo and my measurements from above with a please explain.

I’ll leave that one to the viewers ..

I will also post my body measurements every month for comparison.

Acetone reading

I also did a Ketonix breath test this morning as of late with the higher protein my reading have been about 10ppm so very low readings. This morning I was expecting the same. I measured 26ppm the highest reading I’ve had since the “Ketonix meter” was replaced.

Weight training

This week is week 2 of my new workout routine Shortcut to size.

The rep ranges have been reduced from 15 repititions to 9-11 with 10% heavier weights. Total volume lifted was heavier this week although I’m disadvantaged with my home gym as some exercises I cannot do with the equipment I have available.

 

Macros Review

 

The only day my protein was low was Thursday. Unfortunately, we were out most the day. When we got home I had a small meal then went to bed. Other than that I’ve been very consistent.

Other stuff

This week I’ve started doing High Intensity Interval Training (HIIT) on the stationary bike.

Three minutes warm up then intervals of 30seconds fast pace / 90seconds slow for 8 rounds then 2 minute cool down. This is done on my rest days Wednesday/ Saturday/ Sunday.

 Pull ups

Pull ups progressing well at this stage

 

 

 

 

Week 1 : week in review

Even before I started this week I had to make changes to my original plans.

I decided to change my workout routine. Rather than doing Arnold’s Blueprint, I’ve  decided to do Bodybuilding.coms – Shortcut to Size.

Each exercise is between 3-4 sets. Each set 15 reps (week one) and the last set to failure for the first two weeks.

I train 2 days, 1 day rest. Train another 2 days then 2 days rest.

I’ve also used the Bodyspace app to track my workouts.

Day one: Chest, Triceps, Calves

Day two: Back, Biceps, Abdominals

            

Day three: Rest

Day four: Shoulders, Traps, Calves

Day Five: Legs, Abdominals

Body weight

We always talk about weight loss NOT being linear. I have also found this to be the case with weight gain as my metabolism changes as well. This week I decided to weigh daily just to see the fluctuations from day to day.

Todays weigh in 217.4 pounds (98.61 kg.)

 

Pre workout supplements

I’m still taking the TKD pre workout drink. This consists of 1 scoop protein powder, 1 scoop BCAA,1 scoop Creatine, 2 Tsp of Dextrose.

Macros

Below are my macros for the week.

They have been fairly consistent. I also take supplements for Magnesium, Potasium and I don’t log Sodium.

My Skulp finally arrived.

I honestly don’t know what I think of it. My body fat as measured by the Skulpt has measured me 16% and 28% there is no way in hell I’m as high as 17% let alone 28%. However, I do want it for the muscle quality tests for the next 12 months.

Again total transparency.

Front view 

Rear view 

 

Muscle quality

I do admit I like this feature and each colour gives an indication of muscle quality and a rating out of 100. (Yep, we are always judged.) I know my weak points at a glance and what I need to work on already. The next twelve months I want to do more work one my calves, hamstrings and forearms.

Other stuff

I’ve stared doing pull up training for the ” muscle ups”. I’ve incorporated them 3 times this week. (One of my goals for next year is to do 5 Muscle-ups. ) My training consists of Chin ups and dips 5 sets 10 repititions.

 

 

 

 

 

 

 

 

A New Day a New Challenge: An Overview

Good morning peeps.

Nice to be back. I took a week off blogging as I am about to embark on a new phase of keto.

Let’s look at my whole Keto journey so far.  Thirteen months ago I was overweight. My metabolism changed and my body could no longer handle a high carb bodybuilder diet.

Three months later with keto I dropped 10 inches from my waist and dropped below 8% body fat. My weight dropped from 240 -206 pounds.

I then did maintenance for a few months, did an over feed study and also an underfeed study. Interestingly, I gained just as much not eating enough calories as I did eating surplus calories.

Three months ago I did a deficit of 10% and again lost weight down from 224- 213.8 at under 9% body fat. This was also my long term goal to not only gain muscle mass but stay under 9% bodyfat at 50 years young.

With my long term goal reached early (due date 17/11) it was time to set up some new goals ( long and short term).

        

I still want to gain another 9-10 pounds of lean mass this year at 50 and stay under 9% body fat. Rather than using body fat calipers I will use a Skulpt (when it arrives to track my fat and mass.)

Macros

My macro targets have been changed.

Calories 3206. This is up from 2600-2700 calories per day.

Protein 200 (25% of calories)  this was 156g previously

Fat 250 (70% of calories)  this was around 230g

Net carbs 39 (5% of calories) this was 25g Net carbs

My protein has increased from 0.8g per pound of lean mass to 0.9g. (44 g of extra protein.) This is on the higher side of protein as it ranges between 0.64-0.8 g per pound of lean mass. There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you’re past the novice level as a natural trainee. I was thinking of doing three months on high/medium and low protein all within the ranges of keto. I’m still undecided if I will. Keto is incredibly protein sparing. You do not require the huge amounts of protein that some are pushing. Again this is relevant to you and your metabolism.

My carbs have increased from 25g to 39 (9 grams is dextrose which is part of my Targeted Ketogenic Diet )

This will be my starting point.

Pre workouts

I will be taking a pre workout drink.

The drink is based on Ketogains formula.

Coffee, 9 g of dextrose, protein powder, creatine and BCAA. I’m not a fan of BCAA as supplements. There has been no documented studies proving beyond doubt that as a supplement they assist. The closest study I ever read was that may help in a fasted state while exercising. Secondly, some people find that certain brands kick them out of ketosis.

This drink is taken 30- 60 minutes before my workout.

I’m a strong believer in total transparency as I have nothing to hide. I’m not selling anything, no smoke and mirrors. I’m just documenting a process I believe in that has so many benefits which can also be incorporated into fitness.

There are not many studies with keto and building muscle documented, while it certainly helps endurance athletes as your ketone reserves and fuel are more efficient than glucose. I want to do a N=1 study for building muscle mass using Keto principles. I also want to show at 50 and naturally it can be done without TRT (testosterone replacement theropy) and that you don’t need exogenous ketones regardless of what crap they try to sell you.

I’m still reading into the whole you need carbs to build muscle debate. I will add my 5 cents later on this topic.

Weigh-ins 

Weigh-ins will be twice a week Saturdays (this is my first training day of the week) and Tuesdays.

My official starting weight is 214.8 pounds.

This chart is when I was doing a deficit. I then went to maintenance calories. And now I am doing surplus calories.

Interestingly enough, the last weight gain before today was when I went up in calories to maintenance but then my metabolism sped up and weight dropped again. Today’s rise was again due to an increase of calories.

Body measurements 

I also took body measurements the other day which I posted last week but we will add them here as well.

We have my weight, height, macros, measurements, bodyfat (done with calipers using 7 point Pollock system) .

 

Blogs

I’ve decided to make my blogs weekly rather than daily. It’s easier to see a week in review rather than read everyday. I will publish every Friday night as that is my non-training day.

That brings me to training.

Training

I’m still undecided about workouts. Today I trained Arnold’s Blue print and did Chest ,Back and Abs.

It’s not bad for something different. I’ll do this for the eight week duration. I personally don’t like doing more than one body part per training session.

Ketogenic diet 

Keto is not a one size fits all straight out of the box application, and needs to be adjusted to not only suit you but your lifestyle and any metabolic issues.

In the past I’ve done the standard ketogenic diet (SKD). Typically 15-20% of your calories come from protein, 75-80% comes from fat and 4-5% from carbs. But again this varies,  your protein may be on the higher end of the scale if your an athlete or lower if you have issues with protein. But with this way of life  protein is your goal, fats are your lever. Eat enough good quality fats to keep your metabolism running efficiently and effectively. Carbs are your limit they should come from mainly from green leafy vegetables and some berries in moderation. Fats are not your goal and you need to tap into your reserves.

Fruits should be limited as fructose ( fruit sugar ) is processed only by the liver.

I will be doing a Targeted Ketogenic diet ( TKD) this time. The only difference is I take a specific amount of carbohydrates ( from either dextrose or glucose) pre workout. Again I do not use fruit as this’s processed and becomes liver glycogen. The carbs are added to my daily carb limit. ( 9 dextrose plus 30g net).

I look forward to sharing my knowledge and my journey for the next 12 months and beyond.

 

 

 

 

 

 

 

 

 

 

 

 

Day 34/96

Good Morning peeps. Happy Saturday. I didn’t post yesterday as we were travelling back and then went out to see a movie ( American Assassin.) Great movie BTW.

Today I’m going to change everything on its head.

I’m going to do maintenance for a month (around 2900 calories) then start a bulk for the next 12 months starting with 10%. (3190)

I’ve started with a TKD coffee. Now this bad boy is fully loaded . Dextrose, protein powder, creatine and BCAA. This will be my pre workout drink everyday before I train.

I’ve done my usual Saturday morning weigh in. I’m up 400g ( 214 pounds today.)

My goals for the next 12 months are to gain size (around 10 pounds lean mass) and come next November be around 8.5% body fat.

I’ve also bit the bullet and ordered the Skulpt for monthly updates.

Measurements are now done as a reference.

 

Today’s workout

Shoulders

I’ve modified my workout. Today was military press, side lateral raise, rear lateral, shrugs and front raise. The last set on each exercise was to failure.

It was a great workout, each set was 15 reps.

Breakfast

Choc-chip waffles with coconut cream/protein powder filling and a side of bacon (120g.)

934 calories.

There will be no lunch today, but I’m going out for dinner and we will catch up with my keto sister I met on Instagram. I’m really excited to catch up with someone else doing keto in Thailand.

Having a coffee with cream while watching the Mr Olympia weekend.

Bodybuilding is not for everyone but it’s interesting to see the competitors, the improvements and politics.

The epidemic of the Bubble Guts and Bitch Tits is astounding I know for these guys to be competitive they have to partake but it looks terrible. Old school it was astetics, symmetry now its mass.

Pre-judging is done and time to get ready to go out for dinner.

Tonight we catch up with another person doing keto in Thailand. I’m actually excited to meet her.

I’ve started with some dehydrated beef strips. I’ve also ordered the pork belly for the main. And finished off with a slice of keto cheesecake.

Macros

 

Today I was under on my macros. Exceeded protein and I felt satiated.

The meal and company was excellent.

 

 

 

 

Day 32/ 96

Good morning peeps. Happy Thursday.

We are at the hotel today so we will have breakfast first then I will go and train in the hotel gym while Kauri goes out.

Today will be a recap.

I’ve just done a Ketonix  breath reading,  Green with 6 flashes.

Breakfast.

I always stock up on eggs here lol .

Yes this was all mine. 6 eggs (I took the two boiled eggs back for post workout), 6 slices of bacon, some beef curry, prawns and jerky (jerky was post workout as well.

Kauri has some running around to do so I’m going to train chest and triceps.

I also finished off with a 20 minute walk on the treadmill on an incline of 12.

Post workout was the two eggs, jerky and a avocado mousse with 15g of macadamia nuts.

Lunch.

Kauri brought back some pork belly.

125g of Pork belly and 25g of salted almonds was my lunch today.

Aftrnoon snack.

Chia pudding with added protein powder ( 15g)

Dinner

I’ve cooked up some prawns tonight. Kauri also cooked a side of zucchini.

 

Macros

Thats today done and dusted.