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]