Keto - The Return

[Phaedrus49er]

For those of you who have taken/are taking fish oil capsules, have y'all experienced an aftertaste? The back of my mouth and throat feel, well, oily.

[K-Court]

Nope, not me. I take about six a day. What type you using? I'm using Pacific salmon (of course ... ). Don't know if that makes a difference.

[Phaedrus49er]

Some brand "Good n' Natural." I guess it's been naturally sitting out a good bit

Diet (before training)
Protein: 566cal (141g)
Carbs: 14cal (4g)
Fat: 589cal (65g)
Total calories: 1210

Fat's a bit high at this point considering the massive pizza I'm about to slurp down, but do I care at this point. No [img]smile.gif[/img]

Training

3x8 with 120RI:
--100lb sandbag hip hoists

1x100lb sandbag stroll-around-the-block

For the hip hoists, I start in a baseball-grip deadlift position holding the middle of the canvas bag with 50lbs on either side of the hold. I EXPLODE!!! up until the hold is about crotch-high, then slightly (with a neutral back) dip, twist, and straighten as the hold finally rests on my shoulder with 50lbs in front and back of me on one side of my body. Lower the weight in reverse, then do the same thing to the other side. Voila.

After that, I loaded up the bag like I did for squats and took a walk around the block. Other than some slight compression discomfort in my middle back from such a heavy, unwieldy load sitting so high on my body, it was painfully good.

And now, as if I haven't mentioned it enough, time for PIIIIIIIIIIIIIIIZZAAAAAAAAAAAA AAAAAAAA!!!!!!!!!!!!!!!!!!!!

[K-Court]

Enjoy the ooey-gooey pizza! I think you deserve it after the week you've had. [img]smile.gif[/img]

[Phaedrus49er]

Duuuuuuuuuuuuuuude, a whole one last night and a whole one this morning after the run. I'm so happy

Okay, 5k results and comments:

5K Results

Time: 29:27 (9:29 pace)
Overall: 490 of 701
Mens Overall: 361 of 458
Men Over 180lbs: 49/57 (this could be Mens 25-29, not sure)

For reference, here are the winning numbers:
Overall (and Mens): 15:14 (4:55 pace, only one under 5:00)
Mens 25-29: 18:01
Men Over 180lbs: 19:14 (you've GOT to be kidding me)

I didn't finish last, dammit! I had no illusions of being near the top here, but holy shit, an under-9:30 pace??? I usually time around a 12:00. Go figure. Of course, that's for a five-mile run rather than a 5k. I was a little pissed at myself for not looking at a course map first. Otherwise, I would've been able to push earlier heading toward the end. I was also surprised at how much I had left in the tank for the final mile. I guess all this running lately--plus the glut of carbs over the last 18 hours--is actually doing some good. I also now know that I really need to start running some uneven terrain instead of the relatively flat trolley line nearby if I'm going to do this more often, which for a half-hour on a Saturday morning and a few bucks, isn't a bad way to spend that time. This might also be motivation to get down near my high school wrestling weight of <189lbs so I can be lighter but still compete in the heavy division.

At any rate, yay me. The YMCA crowd did a three-mile run/walk today, so this replaced that, and I'm being dragged to the six-miler next weekend. I perish the thought that I'm becoming *gasp* a runner Naaaaaaaaaaaaaaaaaaah

[gobbla]

congrats!

[Lost Dog]

Excellent work!

[Buk]

Nice work. It is always nice to have a competition to bring out the best in us. I think that if you make Saturday road races a regular your time will drop pretty quickly.

[Faraz421]

That is excellent time, and excellent pace! Potential runner indeed [img]tongue.gif[/img] . Im jealous of your times...

[Phaedrus49er]

Thanks for all the kind words, guys, I really appreciate it. I registered for this run on a whim, but I guess it turned out alright. I know I'll be running a LOT on Saturdays through mid-November when the half-marathon happens. I'm not planning on running it, but I like running with the group that's training for it, especially because they do intervals. There are several other 5Ks between now and then, so if I run them, I'll have a good idea of my progress (if any). One major advantage of increased running is the ability to eat more carbs than usual. If I get serious about this whole running thing (meaning if my knees cooperate), I might just have to, oh I dunno, go off keto [img]smile.gif[/img]

[gobbla]

you may put some thought into doing the half. you have more than enough time to prepare for it and it'll bring it's own little sense of reward.

other than the freaks in here, there aren't a "whole" lot of people in everyday life that's ever ran 13 miles strait.

[Phaedrus49er]

Hmmm... I dunno, we'll see. The only "half" I've ever done is a half-Nelson [img]smile.gif[/img] My running partner's roomie--also training for this run--is a nurse and works crazy hours like me and is now bugging me to get her out running some mornings after I get off work. Who knows, maybe this will be a good long-term switch since I did nothing but lifting and HIIT for a few years. I just need to buy some pasties if I'm going to keep running this much

[TrainingGirl]

Congrats on your 5K. Great time!

[gobbla]

http://www.bodyglide.com/

average training program is 12 weeks, so you'd have a whole month and a half of EXTRA training. it'd be a piece of cake. [img]smile.gif[/img]


**just something to ponder**

When you jump back on the carb wagon, don't overdue it (assuming you want to get\stay lean). IMO that's why you see chubbish runners...they carb up un-necissarily.

Unless you're putting in some serious miles then you're doing yourself a dis-service by "carb loading".

assuming you're @ 100% normal status, you should have enough fuel in your muscles alone to go for approx 3m = 300 calories give or take a little bit.

so if you eat ANYTHING above the ordinary you've effectively not burned a single calorie...and you weren't even in danger of running out of fuel or going into a catabolic state.

even going 6 miles = 60 min = 600 calories. 600 spent out of 300 from intermuscle glycogen = 300 calorie overspill. Say 100 comes from fat. = 200 calories that should be substituted.

NOW...we have 200 calories we need to get...we just put our body thru intense physical trauma...protien would be nice...100 cal of protien = 100 calories worth of carb loading...

So pop a jolly rancher about halfway and you'll be right where you want to be.

[K-Court]

Ben, sorry for the late response, but serious congrats. Excellent pace indeed - you should be very proud. Nice work.

Rob

PS TMI about the pasties ...

[Phaedrus49er]

Thanks again, folks [img]smile.gif[/img] Gobbla, interesting take, though I don't know when I'll come off keto, most likely when cold weather starts keeping me indoors, which means I'll likely be working on some hypertrophy unless it becomes too counterproductive to my running goals. Hell, Ricky Martin over there got me thinking about triathlons, but then, that'll require some investment on my part (like a bike) and finding a pool. Even if that comes about, it won't be until next summer, and who knows where I'll be by then. Anyway, as for the nutrition, if I continue running hard on weekends, that'll coincide nicely with my carb-up from keto during the week. We'll see what happens. As for today:

Diet

Protein: 827cal (207g)
Carbs: 22cal (5g, aw yeah)
Fat: 1328cal (148g, *sigh* somewhat back to normal) [img]smile.gif[/img]
Total calories: 2214

Oh to not be hungry anymore [img]smile.gif[/img] While my fat and total calories were up today, they still didn't hit the numbers I was posting before my Velocity Diet experiment last week, so maybe I've hit a happy medium.

Training

1 hour solid of chopping wood

Damned if it wasn't FRESH wood, too, so the $#!#% ax kept sticking in the log. For efficiency, it sucked. For exertion, it rocked.

[K-Court]

"...but then, that'll require some investment on my part (like a bike)..."

Well, you kind of have a bike already ... but I guess that would be cheating, wouldn't it?

[gobbla]

go for it!

[Phaedrus49er]

Rob, I don't think they like bikes without pedals [img]smile.gif[/img]

Go for it? Sure, as soon as I get a bike and a pool [img]tongue.gif[/img]

[K-Court]

Seems so unfair after you've made that big investment and all ...

[Phaedrus49er]

Doesn't it, though? [img]smile.gif[/img]

Diet

Protein: 803cal (201g)
Carbs: 35cal (9g)
Fat: 1318cal (146g)
Total calories: 2203

Good day for the diet. Only thing that sucked was I had leftover spinach dip and Spanish rice in the fridge. Oh yeah, and a bag of Tostitos sitting next to the desk from this weekend

Training

3 tri-sets with ~90RI
--assisted single-leg squats: 5, 5, 5 (each side alternating)
--50lb sandbag power up: 10, 10, 10
--pushups: 5, 5, 5

For the SLSs, I stood in a doorway and used the frame for balance and for support toward the lower end of the ROM in both the eccentric and concentric phases. First time I've really tried those, and my ROM was a little better than I expected. Must keep those around. As for the "power ups," I grasped the canvas bag with my hands positioned similarly to the neutral grip on a cable machine. Then I EXPLODED up as hard as I could (sorry, had to) , with the weight stopping overhead. With a blister on my hand from chopping wood yesterday, I couldn't force too much on my grip, so I substituted weight with speed. Pushup reps were low considering the tricep load in the power ups (both slowing and holding the weight).

Hmmm... first Harley bill today. Suddenly, it doesn't look as nice... j/k Now, just have to see if that job I applied for in DC goes through...

[K-Court]

Heard back about Portland, Ben? Would be cool to have you in my time zone. [img]smile.gif[/img]

[Phaedrus49er]

Not a peep, though that's not unusual. I'll give it a couple more before writing it off. Maybe they saw I work at a conservative news-talker and burned my resume

Diet

Protein: 902cal (225g, oops)
Carbs: 21cal (5g, lights out this week)
Fat: 972cal (108g)
Total calories: 1951

No clue how I pulled that off, but it's just as well considering.......

Training - Nada [img]smile.gif[/img]

A run and/or a swim is possible tomorrow.

[K-Court]

Too bad. Say, I'm passing through Portland on my vacation. Want me to rough 'em up for ya? LOL.

Nice work on the total cals. You must have been starving.

[Phaedrus49er]

Nah, not worth your time to mess with that outfit. I just applied because there was an opening, but it isn't an omigodIhavetohavethisjob thing.

Actually, no, I wasn't starving, which is why I was clueless as to how I managed it.

[K-Court]

OK - fair enough, though Portland is a pretty nice place.

Nice you weren't hungry. That makes it a helluva lot easier.

[Phaedrus49er]

So I hear, though cost of living is apparently quite a bit higher than it is here. I missed posting my numbers yesterday because I fell asleep on the couch around 4:30p and didn't wake up until about 3a this morning. I can't remember the last time I slept so long. Anyway, from yesterday:

Diet

Protein: 797cal (199g)
Carbs: 52cal (15g)
Fat: 827cal (92g)
Total calories: 1725

Daaaaaaaaaaaaaaaaaaamn. I guess it's not too surprising considering I slept for so long, and the more you sleep, the less you eat. At least I got my protein in (almost).

Training - Zip. I was going to take a swim or a run, but again, given how much I slept, I just wasn't in any shape to do that yesterday. Full-body lifting today, then a six-mile interval run in the morning.

[Buccaneer]

Hey Ben,
been awhile since I've checked in with ya since I was off on vacation.
Good to see you're still on track.
Congrats on the 5K.

Noticing much diff in body comp yet?

[Phaedrus49er]

Hey, Buc, thanks on all. I'm not noticing much difference, though it may be there. I'm coming up on a month of CKD, though it's gotten a lot tougher for me to get into keto than my first round, so I may not be spending as much time in keto. I'm hoping to give it until Thanksgiving if not longer, then take an assessment.

Of very minor--if any--interest to you and Rob, I might have a job offer in Canada doing traffic reporting for the Canadian Traffic Network (hope it's a legitimate company). Hmmm... Vancouver? Toronto? Montreal? I need to practice my "eh," eh?

[Phaedrus49er]

Diet (before final lifting session)
Protein: 656cal (164g)
Carbs: 12cal (3g)
Fat: 826cal (92g)
Total calories: 1531

Not bad. On the way to a good keto day, but the fat may end up being a bit high considering I'm about to go eat most of a pizza, hopefully not a whole one since I wasn't on as crazy a deficit as last week, but you never know

Training

4 supersets with 90RI
--100lb sandbag deadlift - 8, 8, 8, 8
--chin-ups - 2+neg, 2+neg, 2+neg, 2+neg

Chin-ups were doomed before the first set considering the effort in holding the sandbag in place for the deadlifts. I was happy with what I got. Six-mile run at 7:30 in the morning. I love pizza.