Keto - The Return

[K-Court]

"Pretty blah today, but then, that's probably due more to lack of sleep than anything else."

So, I guess it must have been a full moon, huh? Hope you didn't do too much damage in the neighbourhood, Wolfman.

[Phaedrus49er]

2005 Moon Phases

Nope, doesn't look like it [img]smile.gif[/img]

[Phaedrus49er]

MELTDOWN CAN KISS MY BIG OL' WHITE BUTT!!!

I'll explain later..........

[Phaedrus49er]

Part of the explanation:

The sandbagging operation yesterday (fuel can and weed trimmer not involved)


All eight ~25lb. bags ready to go (two in the canvas bag already)


Kitchen/Gym from the bent-over row "station" (clockwise from bottom left: woodchopper sandbag, chair for assisted chin-ups, grill holding spot for Swiss ball, canvas bag in front of mirror for lower- and full-body work)


Pull-up "station" (hooray for the Door Gym)


Compact (read: efficient) spacing, just enough to do everything without taking four steps, ideal for circuits (bent-over row "station" at top right)

[Phaedrus49er]

Diet

Protein - 939cal (235g)
Carbs - 132cal (36g, HOLY SHIT! onions and peppers KILLED me)
Fat - 1620cal (180g)
Total calories - 2744

Training

Used the setup shown in the previous post and blew through two circuits (120RI between) of:

squat press @ ~75lbs - 6, 6
assisted chin-ups - 6, 4
Swiss ball crunch - 10, 10
bent-over rows @ ~50lbs - 6, 10 (will increase weight or reps)
squat press @ ~75lbs - 6, 5
assisted chin-ups - 6, 4
wood choppers @ ~25lbs - 5 each side, 5 each side
bent-over rows @ ~50lbs - 6, 8

Why two straight through and not four broken up? Hell if I know. I got through the first circuit and felt I could get through another, so why not? Sandbags are a BEEOTCH! Talk about the need for grip strength, and since I have none, and since I had two pulling motions as well, my forearms and hands were fried. Good stuff, but WAIT! There's more! Ninety minutes later:

5min walking warm-up

Total run time: 54:35 (including 5min walking rest @ 23:00, 2min walking rest @ 40:00)
Time in zone (192/156): 21:23 (SIGNIFICANT amount of time ABOVE 192bpm)
Avg HR: 186 (see?)
kcal/fat: 1241, 15%

5min stumbling bumbling tumbling cool-down

Tonight, I learned the true value of a training partner. Though I haven't really marked the length of the trolley line route I run, I'm guessing it's about five miles roundtrip. I have no doubt that had I been out on my own, given my depleted glycogen stores especially after having lifted, I would've walked it back the last mile or so. My running partner wouldn't let me (she can get mean [img]smile.gif[/img] ), so not only did I end up finishing the full run, but I closed the ~20yd gap she'd opened up toward the end of the run (but damn if she didn't match my speed that last 50yds). Needless to say, that was one of those times I really had to think hard about the value of my own life, but it's over, and I'm still alive. One more meal, a quick and cool shower, and I'm gonna be out like a fat kid in dodgeball.

[K-Court]

Originally posted by Phaedrus49er:
2005 Moon Phases

Nope, doesn't look like it [img]smile.gif[/img]

Damn all this info on the net. I KNEW you were gonna call me on that one. LOL.

[Phaedrus49er]

Yeah well [img]smile.gif[/img]

One thing I haven't mentioned so far. In keto, immediately after your final workout of the week, you're supposed to start sucking down carbs like there's no tomorrow. I, on the other hand, am too tired to go digging through everything for carbs (don't even know if I have any in the house), so I will remain in keto overnight and carb up tomorrow and most of Sunday. Got my sights set on the awesome Mexican place next to the office tomorrow, then who knows what for the rest of the time, but there will be pizza, pasta, and maybe a beer in there.

Besides, I'm as deep into keto right now as my mind is in the gutter, so I'm going to take advantage

[Phaedrus49er]

Man, I won't even go into this weekend. I won't even go into all my Xmas-in-July gifts. I'll just say many thanks for all the kind words and well wishes. Y'all consistently reinforce my opinion that communities--nay, families--can truly arise and flourish in cyberspace just as well--if not better--as in face-to-face interaction. See, my senior thesis WAS right [img]smile.gif[/img]

Diet

Protein - 229cal (915g)
Carbs - 68cal (17g, protein powder did most of that)
Fat - 1734cal (193g)
Total calories - 2762

Training

After picking up about two months' worth of build-up in the living room, doing a couple loads of laundry and six or seven sinkfuls of dishes (my GOD I need a dishwasher), and picking up my bedroom:

75lb sandbag squat press - 10, 8, 8 (120RI)
2-25lb sandbag bent-over row - 12, 12, 10 (60RI)
Swiss ball crunch - 15, 15 (30RI)

In getting the sandbag in place for the squat presses, I figured out good form (so THAT'S why I have a full-length mirror in my kitchen) to do power cleans-and-presses with the heavy sandbag, so I think that'll be my treat for Friday [img]smile.gif[/img]

[K-Court]

Oooh, oooh, I get to be the asshole big brother!! Pick me, pick me ....! (If you say Dad, I swear I'll kick your butt clear from here!) LOL.

Nice work on the diet (no comment on the weekend thing - I'll let it slide given it was your b-day ... [img]smile.gif[/img] ) and the w/o. How are you finding the sandbag w/o compared to conventional weights? Is it more challenging?

Where's your weight? Are you on plan? Is the diet having the desired effect or is it too early to tell?

You have a full-length mirror in your kitchen? What would worry me is what the previous owner/renter did there! Guess that's what bleach is for ...

BTW, July 21 is only 2 days away. Time to howl soon. LMAO.

[Phaedrus49er]

No problem, gramps *duck*

I most likely won't track my diet on weekends, birthday or not. Suffice it to say I eat a LOT of carbs, moderate protein, and minimal fat. However, I know I don't eat as much as the CKD guidelines suggest. I did it one time and nearly barfed the whole weekend, alcohol notwithstanding. I just pig out on Italian and Chinese [img]smile.gif[/img]

Sandbags beat me into submission each time I use them. Where I was regularly power-cleaning 135lbs with on O-bar, I'm doing well to get 75lbs in sand up on the same lift. Same story for push presses and such. There's so much more effort being put toward grip that I'm limited on the big lifts, but I'm sure that'll remedy itself over time.

Weight? What weight? I haven't weighed in weeks and don't plan to. The mirror is my guide. It's definitely too early to tell any difference in my body comp, but if nothing else, my water retention (and associated extra puffiness) is diminishing given my increased water consumption.

The mirror wasn't there originally. It was at my landlord's old house, and he needed some place to put it, and the kitchen has the only wall space for it.

And what happens July 21? Carb-deficient memory lapse in progress

[K-Court]

Full moon! [img]tongue.gif[/img]

[Phaedrus49er]

LOL oh yeah!

[Phaedrus49er]

Crap, missed the edit time limit...

Diet

Protein: 874cal (219g)
Carbs: 47cal (12g, $#!#% dairy)
Fat: 1578cal (175g)
Total calories: 2540 (about 200cal below my target, but fuck it, just not in the mood today)

Training

--two-hand DB swing @ 50lbs: 12, 12, 12 (120RI)
--25lb woodchopper: 10, 10 (each side, 30RI)
--one-leg deadlifts: 10, 10 (each leg, 60RI)
--bench jumps: 10 front, 10 side-to-side (60RI, just jumping over a flat bench)
--assisted chin-ups: 8, 8 (120RI)
--bent external shoulder rotations @ 5lb DBs: 15, 15 (60RI)

Just a hodgepodge today. Agreed to go workout with a friend at her apartment gym--er, fitness center, which turned out to nicer than most any other place like it I've seen, but I still had to McGuyver it. At least it had a few free weights and some room to move around. Hopefully a short run tomorrow afternoon since I hope to be riding most of Thursday, then the killer workout on Friday.

[Buccaneer]

Have you noticed any differences yet in your body comp? I know it's only been a week and a half, but you probably shed alot of water weight last week.

[Phaedrus49er]

Not really. If anything, there's a VERY slight slimming around the fatty areas (chest, love handles), but nothing significant. You're right in that it's due more to water weight loss as opposed to any fat loss. That probably won't appear for another few weeks, and then not significantly for a couple months.

[Phaedrus49er]

Diet

Protein - 853cal (213g)
Carbs - 80cal (25g, dairy and LOTS of veggies today)
Fat - 1766cal (196g)
Total calories - 2753

Training

None to speak of. It's just too freaking hot to run outside right now, and I never can keep my balance on treadmills for long (I like being in complete control of my speed and direction). Tomorrow's not looking promising for training with the same weather predicted (for the next month or so), but I do plan to get in some riding before it gets oppressive. Besides, riding comes with its own built-in air conditioning [img]smile.gif[/img]

[Phaedrus49er]

BOOGER! I keep missing the edit time. Oh well...

Two things to note:

1. Considering I'm BARELY in keto despite no changes from last week, when I was pretty solidly into keto by this time, I may have to start doing two-week cycles rather than one-week ones, as in every other weekend I'd stay in keto. Might be a good kick start.

2. My 24x6 foam roller FINALLY came today after three weeks (apparently, UPS doesn't believe that my address exists... fuckers...). Just for shits and giggles, I decided to roll through a few movements:

--chest/anterior deltoid stretch with arms straight and bent (when bent, rotated as far up and down as possible)
--single-knee raises (hello obliques!)
--back roll (position and speed controlled by legs)
--hamstring/calf roll (done in crab walk position)
--quadriceps roll (done in Japanese push-up position)

Duuuuuuuuuuuuuuuuuuuuude, I'm so loose and stress-free right now, and my back popped like a zipper on that first back roll. I can't believe I went so long without one of these. In reference to one of the Off-Topic threads, I may have just discovered my technological substitute for women

[Buccaneer]

Trial and error, trial and error.

Glad you're enjoying your foam roller, but you may want to close your blinds if you're enjoying it that much [img]tongue.gif[/img]

[K-Court]

And here I thought that was a howl I heard last night. Perhaps it was a moan ... [img]tongue.gif[/img]

[Phaedrus49er]

Yeah, I like to be alone with my roller [img]tongue.gif[/img]

Originally posted by K-Court:
And here I thought that was a howl I heard last night. Perhaps it was a moan ... [img]tongue.gif[/img]

Ya know, funny you mention that, but I'm not going to discuss my thoughts on that here

[K-Court]

LMAO. Fair enough.

[Phaedrus49er]

Diet

Protein: 964cal (241g, HOLY CRAP!)
Carbs: 84cal (22g, eh)
Fat: 1801cal (200g, finally)
Total calories: 2887 (geh, only 100cal over my target, which is ~500cal under maintenance anyway)

Training

Just a three-hour ride today, but I'm learning that riding requires a good bit of effort, especially as speed and wind resistance increase. Especially affected are grip, neck, and abs. My abs are actually still a little tight. Looking forward to busting out tomorrow, then scarfing some sushi my grandmother made [img]smile.gif[/img]

[Phaedrus49er]

Diet before lifting session

Protein: 662cal (166g)
Carbs: 48cal (12g)
Fat: 1388cal (154g)
Subtotal calories: 2114

Training (lifting session)

3 supersets with 60RI
--50lb sandbag power cleans: 10, 10, 10
--pushups (round 1)/2-25lb sandbag bent-over rows (rounds 2 & 3): 10, 10, 10

Diet between lifting and running (1/2-serving Prolab N-Large2)

Protein: 104cal (26g)
Carbs: 172cal (43g)
Fat: 27cal (9g)
Subtotal calories: 300
Total calories: 2414

Training (running session 90min after lifting)

5min walking warm-up

Total time: 52:19 (incl. 5min rest @ 22:45 and 90sec water break @ 38:15)
Time in zone (192/156): 22:01 (LOTS of time above 192)
Avg HR: 187 (see?)
kcal/fat: 1201, 15%

5min walking cool-down

Pre-lifting diet went well, a good quasi-close to a week in which keto was tough to achieve (I say quasi-close because I plan to resume keto on Sunday rather than Monday, which works out well because I might be running again Sunday morning). The carbs between lifting and running didn't seem to help much--I was sucking hard again over the last mile or so. However, yet again, my running partner (and her nurse roommate) was mean enough to get me to finish. This is becoming a vital part of any running success I have since it's brutal doing a run like this after lifting. There's no way I'd be finishing on my own right now.

If I do another run on Sunday, I'll have had 36 hours recovery and a day of carbs in between, so hopefully I'll be good to go. I figure that since I'll have my body keyed up at that point anyway, I might as well start keto a day early after taking in a carby PWO. Unfortunately, that would likely kill any thoughts I had of riding that day since I have no intention of going anywhere near that bike if I'm that fatigued. Oh well, there will be other riding days.

As for the lifting, in using only fifty pounds in the canvas sack, I rolled the top down all the way, then took a neutral grip on the ends of the roll to perform the power cleans. I attempted one by trying to support the weight from the bottom, but there was so much material rolled up on top that it flopped over my head on the clean, so that was pretty impractical. I had an issue with the weight being centered farther away (supported on my forearms after the new grip rather than on my collarbones), but that's why I used a lighter weight--I wasn't sure what what happen using the sandbag for this lift.

Now, off to scarf down about a half-dozen big sushi logs [img]smile.gif[/img]

[Phaedrus49er]

Diet - N/A

I had every intention of starting keto a day early after my run this morning, but I made the mistake of going to my mom's house (I'd forgotten it was a quasi-family reunion-type cookout day or something). Needless to say, mayhem ensued in the forms of baked macaroni and cheese, baked beans, peach cobbler, apple pie, cheesecake, those small white potatoes, and on and on and on. Oops [img]smile.gif[/img]

Training

10min walking warm-up

Total time: 39:01
Time in zone (192/156): 28:29 (can't frigging remember how to change this setting, need to go up)
Avg HR: 163
kcal/fat: 713, 25%

30+min walking cool-down

Definitely a shorter run needed today, but as you can see by my "cool down" time, we weren't familiar with a shorter route, so we ended up a LONG way from home when we decided to finish. Oh well. Going to go play with my foam roller and crash.

[Phaedrus49er]

Diet

Protein: 814cal (203g)
Carbs: 27cal (7g, aw yeah)
Fat: 1390cal (154g)
Total calories: 2277

Everything is lower than normal, and my protein might be just a hair too low (not sure of my bodyweight right now, ~200-210lbs), but after reading this, I decided to try some lower-calorie days to see if that might accelerate the process. FWIW, I also popped an ephedra pill around 10am along my morning cup of coffee (a bit later than usual, but I had green tea to wake up today). I really noticed some lightheadedness BEFORE doing this due to the changeover in energy usage in my body, so I figured I could use a pick-me-up to get everything done today (laundry anyone?).

Training

3 supersets with 60RI:
--75lb sandbag squat: 10, 10, 10 (5 over each shoulder)
--assisted chin-ups: 8, 8, 6

2 continuous sets:
--50lb sandbag standing calf raises: 10, 10 (each side)

1 set each of:
--mowing and trimming the yard
--? reps of laundry

Not much else to say today.

[Phaedrus49er]

Diet

Protein: 947cal (237g, discovered the ease of boiling mass quantities of shrimp) [img]smile.gif[/img]
Carbs: 97cal (38g, FitDay throws fiber into this number, and 27g came from broccoli and cabbage)
Fat: 1350cal (150g)
Total calories: 2475

Again, a tad low, but no worries. I ended my eating around 6pm tonight to hopefully get some ZMA into the system by 7. That should knock me out by 8, which would be a nice change.

Training

3 sets with 120RI:
--100lb sandbag Romanian deadlifts: 8, 8, 8 (notes below)

3 continuous sets:
--50lb sandbag standing calf raises: 10, 8, 6 (each side)

1 superset:
--25lb bilateral curl-and-press: 6 (notes below)
--pushups: 10

Notes for deadlifts - In using the big canvas bag, I had an initial problem of finding somewhere to perform these that would allow for a full ROM. Fortunately, whoever built my deck out back had some perspective issues, so there's an ~8"-9" level change where I set up. To use the step, my toes were hanging over the edge, the ball of my feet were on the edge, and my heels were firmly planted on the flat surface. I couldn't maintain good form on regular deadlifts (holding the sandbag put my arms in the way of my legs), but Romanian deads kept all limbs separate and happy.

Also, given the sandbag, my grip got hammered on these as well, to the point where I was releasing and re-gripping after each rep (pushing 100F heat index at the time didn't help my endurance). Between all the sandbag work and holding on for dear life to the motorcycle careening down the highway, I'm noticing some promising grip development.

Notes on curl-and-press - Between a slippery, sweaty grip on the smaller plastic sandbags and the instability of steadying those things at the top of the press, these seemed like a good double-whammy. I may end some workouts just holding those things over my head and going for a walk. As for thoughts of taking a walk with a 100lb sandbag over my shoulder, getting that much weight off the ground and slung over would be a nice start. For now, I'll walk with 75lbs in the bag.

[K-Court]

Continued kudos on your progress, Ben. I've been reading your posts - just nothing to add. Not even any smartass comments. Good gawd, what's happening to me ... ?

Your workmates wanted me to pass on to you that they were all pleased you finally got some laundry done ....

There ya go - I'm back!

[Phaedrus49er]

Thanks, Rob, though I'm worried that you're slipping in your old age How are your co-workers hearing about my domestic endeavors?

Diet

Protein: 810cal (202g)
Carbs: 65cal (20g)
Fat: 1466cal (163g)
Total calories: 2298

Another low-ball today. Had the damnedest time eating today.

Training - N/A (unless FOLDING laundry counts) [img]tongue.gif[/img]

Did absolutely nothing today except computer stuff at work all day. Came home and literally passed out for an hour for some reason. Almost like narcolepsy, it was so sudden, but I've been getting more sleep than usual (read: almost 7 hours per night). Oh well, blah blah blah hotter than all hell today blah blah blah [img]smile.gif[/img]

In completely unrelated news, I had to suck it up and buy a legit copy of Windows XP Pro today. Apparently, the whores at Microsuck finally got their online validation software up and running, meaning I can't get some updates I need. Even though I was dragged kicking and screaming into buying a copy, I don't mind it that much. However, now I'm concerned about having multiple computers (current desktop-soon-to-be-TiVo, laptop, and hopefully a new gaming-intensive desktop in a few months). Will one product key work for all three machines? I guess I'll find out soon enough

[K-Court]

Not MY co-workers ... YOUR co-workers. They sent out an APB across the internet that anyone who knows you should encourage you to do laundry more often .... Of course, excessive use of deodorant may be an alternative solution .... [img]tongue.gif[/img]

And yes, folding laundry counts, as long as it was HIIT.

[Phaedrus49er]

Oh I see. I mis-read it. Duh.

Yeah, extreme full-contact laundry folding, the next Olympic sport