I tried searching the Men's Health forum for the MASSIVE keto thread another guy (Havoc711?) and I had going, but I guess the forum format changes deleted it. Granted, it was nothing compared to Cappy's fitness photo thread here, but at the time, it was nearly the biggest thing MH had seen. It was daily, it was detailed, and it was two guys busting hump (and each other's chops) through mutual deprivation. That was three years ago...
Okay, so that was a bit hokey, but hey, the bottom line is that keto worked wonders for my body composition and energy levels...when I stuck rigidly to it. I half-heartedly attempted keto again about a year later, but I just couldn't get into the groove like the first time. After a lengthy break from both the dietary and training components of keto, I feel I'm ready to try it again.
Diet
My dietary needs are roughly 2700cal/day--about 215g protein and the rest in fat--to achieve a ~500cal deficit. This may or may not adjust depending on the mirror (as usual, the scales don't much matter). I will slowly wean myself from carbs for the next couple days until I hit zero carbs beginning Monday. I will NOT repeat my first foray by dropping both carbs and caffeine the exact same day (I got through it, but I was literally worthless for a week at work). In fact, I will probably continue my caffeine intake via tea and coffee since I don't ingest that much anyway. I will also be using the following supplements as needed:
--ephedra or Biotest MD-6 (yes, I still have a couple bottles)
--Biotest Powerdrive (I'm one of the few on whom it seems to work)
--ZMA (I love psychadelic dreams)
--HDT Pro Blend 55 whey protein MRP
--Prolab N-Large2 (one-quarter servings ONLY as a PWO)
Of course, the weekends will involve lots and lots of carbs and minimal fat. I love living three blocks from a decent pizza place [img]smile.gif[/img] I have experimented with skipping the carb-up weekends and going straight through with keto, which produced some favorable results both physically and mentally. I may do this from time to time.
Training
The typical keto training regimen follows a split weight training routine with optional HIIT for the first two days, two optional days of rest or cardio, then a full-body circuit routine with optional HIIT on the fifth day. The weekend is primarily rest, or at least low-impact activities. I'm not going to follow a specific lifting routine so that I can incorporate CrossFit stuff as much as possible, but I'll be sure to get the split and full-body routines in at the right places.
Some continuing considerations:
--internal shoulder rotation imbalance
--increasing chin-up/pull-up capacity
--HSPUs
Timetable
For now, I plan on at least two months (mid-September), though that could likely go longer. Once you get into the groove with this, it's tough to go back to carbs. Well, at least it was for me. I'll take "before" pictures this weekend to use as reference on my progress. Whether or not I post them right away is still up for debate.
If you have no idea what I'm talking about when I say "keto," I'll be happy to provide links and additional information I've accumulated.
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