Keto - The Return

[Phaedrus49er]

Thanks, I can't wait [img]tongue.gif[/img]

Diet

Protein: 784cal (196g)
Carbs: 15cal (4g)
Fat: 1188cal (132g)
Total calories: 2027

Training - N/A

[Phaedrus49er]

Diet (through 1pm before training)

Protein: 296cal (74g)
Carbs: 10cal (2g)
Fat: 297cal (33g)
Subtotal calories: 622

Came home and downed a small Greek pastry platter. Dunno what or how much I'll eat the rest of the day other than to say there will be some carbs in preparation for running in the morning, but with all the other crap going on in my life right now, it's harder than all hell to eat anything right now.

Training

75 BB thrusters for time

10 @ 95lbs
15 @ 85lbs
30 @ 75lbs
20 @ 65lbs

Total time: 16:20

Ouch. I know some people are ragging on this routine in the Training Forum, but go try it and see if it doesn't bring you to your knees.

On a "lighter" note, I stepped on the scales today since this was the first time I set foot in the gym in months. With shoes and sweat-soaked clothes on, I tipped at 198lbs! Holy shit, only nine pounds to wrestling weight. Now, I'm not really sure what weight I've lost. I don't see it in the mirror, and I fear that the distance running I've been doing may've eaten some muscle tissue away, but I still feel pretty good physically. Onward.

[Phaedrus49er]

Took a break from running this weekend. Between muscular soreness from Friday and some knee discomfort lately, I figured it was time. Anyway, hopefully started a return to early-morning training today:

Diet

Protein: 802cal (201g)
Carbs: 32cal (10g, yay PB)
Fat: 998cal (111g)
Total calories: 1886

Still early today, but I think I can hold to that. A tad low, but doable.

Training

75 squat cleans for time

20 @ 95lbs
20 @ 85lbs
35 @ 75lbs

Total time: 27:23

Done in sets of 5. RI roughly 60sec at first. Toward end, RI roughly 120-150sec. Blerg...

[Phaedrus49er]

Diet (projected)

Protein: 807cal (202g)
Carbs: 17cal (4g)
Fat: 1029cal (114g)
Total calories: 1896

Training

CrossFit Chin-up WOD from Friday September 16, 2005. I am truly humbled to say I completed only five minutes worth of the workout with three leftover in the sixth minute. Sure is a whole different monster from what I've done in the past. As much as it sucked, I now know what I have to shoot for. Strength is there; endurance is not. Hopefully I'll have time between jobs today to perhaps do it again.

[Buk]

That workout is way harder than it looks, as is the case with most of the Crossfit workouts. Do you do any kipping pull-ups? I usually try to mix them about half and half, but I still don't have the kip figured out. I get up pretty good, but I can't quite transition from one rep to the next very well. I almost pulled the squat cage over the other day, I guess my timing is a bit off too.

I would mix it up a bit today rather than doing the ladder again. Look into the Armstrong pull-up program so that you are not repeating the exact same effort.

[Phaedrus49er]

Awesome link, Buk, thanks. I'll probably do the Monday max-rep setup when I get home, though I might get in a few rounds since I have to go back home after every top-of-the-hour report because my whole neighborhood lost power at 9:15 this morning, so if it's back on, I need to turn on my computer, print out some stuff, and grab some software to fix a few things on my laptop.

I've gotten the kip down pretty well. I can't do them at home with the low ceiling, but on occasion, I'll do them at the gym. The key is to "bounce" at the bottom with your lats and arms. Once your momentum begins to head upward, that's when you kick. Hard to explain. Be gentle on that power rack [img]smile.gif[/img]

[Phaedrus49er]

Okay, only got in a slow set of five chin-ups around noon. Other than that, work yet again kicked my ass today, so maybe I'll just make a couple sets of chin-ups part of my off-day morning routine. We'll see what happens tomorrow.

[Phaedrus49er]

Diet

Protein: 808cal (202g)
Carbs: 15cal (4g)
Fat: 1141cal (127g)
Total calories: 2007

I noticed I've been slacking on my first meal of the day, sometimes waiting for two hours after waking up. However, that has forced me into eating straight protein first as I've cut out my usual morning omelet and thus put all my P+F meals after my days' midpoints. Good and bad. We'll see what happens. Having just dipped below 200lbs for the first time in nearly eight years, I'll give credit to anything right about now.

Training - N/A

Daytime work went late due to computer problems, nighttime work went late due to the LAX emergency landing, therefore nothing doing today. I do have my daytime off tomorrow, so I'll probably be on the Harley for much of that. Good grip strength endurance work.

[Phaedrus49er]

Diet 1 (if all proceeds normally today)

Protein: 844cal (211g, tad high)
Carbs: 15cal (4g)
Fat: 1063cal (118g)
Total calories: 1966

Diet 2 (if I accept an invitation to go out tonight)

Protein: 795cal (199g)
Carbs: 7cal (2g)
Fat: 882cal (98g)
Total calories: 1725

This leaves me room for two or three carb-less drinks (vodka and diet tonics, most likely).

Training

Hmmm... scoured the bathroom, vacuumed and damp-mopped the house, four loads of laundry, changed the sheets, made neat piles of everything that still doesn't quite have a place, and might still have time to clean the kitchen before work. Oh yeah, and a few max sets of chin-ups walking back and forth under the bar doing all this. Of course, this all precluded any down time, so I might crash when I get home from work instead of going out. I'll be more likely to stay up if I can get some other people to go with me rather than going only on a random invitation from someone I don't know [img]smile.gif[/img]

[Phaedrus49er]

Diet

Protein: 804cal (201g)
Carbs: 15cal (4g)
Fat: 1019cal (113g)
Total calories: 1883

Training

100lb sandbag swing x 10
push-ups x 10

30RI

swing x 9
PU x 9

40RI

swing x 8
PU x 8

50RI

swing x 7
PU x 7

60RI

swing x 6
PU x 6

70RI

swing x 5
PU x 5

So I'd planned a little more and a little longer today, but why is that important phone calls always come in when you're in the can? There's just something odd about being interviewed for a job with your pants literally around your ankles. Anyway, it felt like I was there for a LONG time, but apparently I did well enough to warrant a second interview, this time face-to-face, and hopefully I'll be full clothed next time.

[Phaedrus49er]

Well sonuvabitch. Turns out that both my pre-planned routes are about a mile shorter than what I'd thought. With that, here are the stats for a nine-mile run that turned out to be seven

Total time: 1:18:04 (includes ~3min for water and traffic which makes my 1:15:00 pace 8:20!!!)
Time in zone (192/160): 1:04:30 (short time over 192)
Avg HR: 179
kcal/fat: 1679, 20%

I was jacked for this one today. Took last weekend off from running, had two 75rep sessions (squat thrusters, squat cleans) in that time, and slept a lot, and took a dose of Powerdrive this morning after downing a pizza yesterday during football games. I could've easily done another mile or two but didn't because rain was threatening (of course, it's clearing up despite the radar showing a band of rain moving in right now). Hills today were nothing. I was sucking wind a little at the end, but that was because it took more effort to stop than it did to keep going. New shoes are going to be in order soon as the ones I wear now are starting to show significant tread wear. I can't wait to run another 5K with all this timing under my belt. I should blow through an 8:00 pace.

Diet numbers to come.

[Phaedrus49er]

Okay, finally got the diet squared away. I slept late, worked out late, and therefore started eating late, and I know I'll crash right after work, so time only for one meal there. Figured I'd better get in the protein if nothing else considering I had endurance work today on a keto diet (good thing I had that, well, WHOLE PIZZA yesterday) [img]smile.gif[/img]

Protein: 803cal (201g)
Carbs: 24cal (9g, mostly peanuts)
Fat: 686cal (76g, low)
Total calories: 1559 (holy geez that's low)

[Phaedrus49er]

Diet

Protein: 812cal (203g)
Carbs: 15cal (4g)
Fat: 1013cal (113g)
Total calories: 1885

Training

25 x 2 chin-ups, 60RI

[K-Court]

Ben, it amazes me you can lead such an active life on so few calories. Do you feel any side effects of the caloric deficit? Tiredness? Irritability? I would be a basket case in your circumstances, I'm sure.

[Phaedrus49er]

Rob, a couple months ago, I'd agree with you: that I'd be a basket case at this point. However, in looking back over this log, I've gradually--SLOWLY--lowered my caloric intake, and oddly, there are times where I still have trouble getting food in me, but I have ample energy most of the time. The key to keeping my energy levels up is a glut of carbs on weekends even though I actually eat fewer calories on the weekends. I've taken the habit of eating at least one whole pizza at some point during those two days, but it works out because it's either the night before or a few hours after one of my distance runs.

Whatever I'm doing, it's working. I'm hallucinating that my body composition has improved, but I'll take pictures soon to bring me back to reality [img]smile.gif[/img]

[Phaedrus49er]

Diet

Protein: 823cal (206g)
Carbs: 12cal (3g)
Fat: 986cal (110g)
Total calories: 1868

Training - N/A so far

I swear, I'm never getting out of Charlotte. Got a random phone call from the guy who used to give me boxing lessons. Apparently, he wants a website and wants me to put it together for him. Okay, cool. In exchange, he says he'll resume training me (for free this time), so I can finally drop my big box gym and its dues. Sounds good, right?

Here's the kicker: he suggests that he's looking to expand his boxing business to three locations (two currently) and is getting stretched pretty thin. Since he thought I picked up all the basics pretty quickly (I did), he wants to train me to train others just beginning in boxing, whether for fitness or competition. Just give them the introductory stuff. $40-60 per client with the ability to train 2-4 people at the same time. In addition, he'll let me associate CrossFit Charlotte with his gym and let me use that program as part of my training others. I also get space on his website to promote it.

The catch: I have to drop working nights, which both jobs I have lean toward, so I can take on after-work clients. Also, as with most personal training gigs, pay is a cut of the per-client rate until we reach a critical mass of people paying regular gym dues (which is a ways off).

*sigh* I just want a straight answer on SOMETHING...