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Hoppy1975
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Re:Gwilym's Shape Up - September 2011
08 September 2011 23:19
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How you finding the keto diet mate?
Its never to late to become what you might have been !
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gwilym
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Re:Gwilym's Shape Up - September 2011
09 September 2011 10:05
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Hoppy1975
How you finding the keto diet mate?
Yea its going well mate thanks. I've done the same diet for shorter spurts late last year and earlier this year so I think my body is pretty used to adjusting to keto and does it quite quickly. Had some mild headaches the other day but they're gone now and I actually feel a bit more energetic than I have done in a while. The only thing I'm not looking forward to is the cheat meal as I find it very very difficult not to gorge and set myself back a week. Also struggling a bit socially as I'm being so anal, but its only short term i guess! I'm down just over 10lbs now from the start, no doubt all water weight but thats probably contributing to my new sense of well being!
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gwilym
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Re:Gwilym's Shape Up - September 2011
09 September 2011 10:22
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Day 4 PM - Shoulders & Tri's
Lateral Raises - 6kg each - 18, 15
Seated DB Press - 10kg each - 18, 18
Upright Row - 25kg - 18
Rear Delt Raises - 4kg each - 18, 18, 18
Tricep Pulldown - 25kg - 18, 18
Skullcrushers - 25kg - 18, 18
Tricep Kicks - 6kg - 18
Workout was good but felt like I could have done more. Will increase the weights next week as its a light week again
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gwilym
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Re:Gwilym's Shape Up - September 2011
09 September 2011 10:23
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Day 5 AM
Treadmill Power Walk
45 mins, 4.13km, 143m Climb, 409 Cals, 5.5km/h av speed.
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gwilym
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Re:Gwilym's Shape Up - September 2011
10 September 2011 16:05
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Day 5 PM - Hamstrings & Calves
Seated Leg Curl - 25kg - 20, 20, 20
Single Leg Curl - 15kg - 20, 20
Stiff Leg Deads - 30kg - 20, 20
Calf Raises - 55kg - 20, 20
Seated Calf Raises - 75kg - 20, 20
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gwilym
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Re:Gwilym's Shape Up - September 2011
10 September 2011 22:45
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Day 6 Cardio
60 mins on stationary bike - 500 cals
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gwilym
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Re:Gwilym's Shape Up - September 2011
11 September 2011 19:53
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Day 7 Cardio
60 mins on stationary bike - 500 cals
Twelth session of the week done and completed. Very happy so far as the cardio is low intensity I can't see this causing any overtraining or negative affects. 1 week down, 11 to go!
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gwilym
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Re:Gwilym's Shape Up - September 2011
12 September 2011 10:20
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Day 8 AM
Treadmill Power Walk
45 mins, 4.12km, 164m Climb, 426 Cals, 5.5km/h av speed.
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gwilym
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Re:Gwilym's Shape Up - September 2011
13 September 2011 10:59
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Day 8 PM
Back and Abs
Wide Grip Pulldown - 40kg - 18, 18
Narrow Grip Pulldown - 40kg - 18, 18
T-Bar Row - 25kg - 18
Cable Rack Pulls - 55kg - 18
Leg Raised - Bodyweight - 15, 15, 15
Incline Crunches - Bodyweight - 12, 12, 12
Swiss Ball Crunches - Bodyweight - 40, 40
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gwilym
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Re:Gwilym's Shape Up - September 2011
13 September 2011 11:01
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Day 9 AM
Treadmill Power Walk
45 mins, 4.13km, 164m Climb, 426 Cals, 5.5km/h av speed.
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stevenb
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Re:Gwilym's Shape Up - September 2011
13 September 2011 13:59
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keep at it pal your doing well . how u feeling going into week 2
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gwilym
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Re:Gwilym's Shape Up - September 2011
13 September 2011 15:55
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stevenb
keep at it pal your doing well . how u feeling going into week 2
Cheers mate, felling pretty good at the moment. Found myself feeling very tired at the gym on Friday evening, but I've been sleeping a little less due to the morning cardio so thats probably why. Caught up on sleep on the weekend, had a few lie ins and was raring to go again yesterday. I mentioned before im kinda dreading my cheat meal as I never seem to get it right. Any suggestions at all? I'm thinking of keeping it simple with a homemade low fat bolognese with wholegrain pasta and maybe something small for desert.
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Hoppy1975
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Re:Gwilym's Shape Up - September 2011
13 September 2011 16:19
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Yeh I was never to sure about what to have for my cheat meal TBH.......I tended to go out and have something like a chicken pizza or pasta dish and nice desert just to keep me sane rather than looking at it as part of the diet, enjoy it whatever you end up having mate.
Its never to late to become what you might have been !
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stevenb
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Re:Gwilym's Shape Up - September 2011
13 September 2011 16:31
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i,m with hoppy on thats one keep it simple and don,t go over board mate i,m going to try and keep away untill i have to
a nice pizza and desert would go down nicely or as u said some bolognese . some lads get carried away with cheat meals and it put,s them back a litte but in the same hard some get it spot on to what siuts there body,s needs . what might siut me might not siut u .
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gwilym
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Re:Gwilym's Shape Up - September 2011
13 September 2011 17:31
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stevenb
i,m with hoppy on thats one keep it simple and don,t go over board mate i,m going to try and keep away untill i have to
a nice pizza and desert would go down nicely or as u said some bolognese . some lads get carried away with cheat meals and it put,s them back a litte but in the same hard some get it spot on to what siuts there body,s needs . what might siut me might not siut u .
Yea last time I did keto, I ended up gorging on a Domino's for the cheat meal. Looking back at the macros for that it was over 3000cals and 150g fat for that meal alone. I def need to keep an eye on what I'm eating! I have an addictive personality when it comes to food unfortunately.
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stevenb
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Re:Gwilym's Shape Up - September 2011
13 September 2011 20:06
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gwilym
stevenb
i,m with hoppy on thats one keep it simple and don,t go over board mate i,m going to try and keep away untill i have to
a nice pizza and desert would go down nicely or as u said some bolognese . some lads get carried away with cheat meals and it put,s them back a litte but in the same hard some get it spot on to what siuts there body,s needs . what might siut me might not siut u .
Yea last time I did keto, I ended up gorging on a Domino's for the cheat meal. Looking back at the macros for that it was over 3000cals and 150g fat for that meal alone. I def need to keep an eye on what I'm eating! I have an addictive personality when it comes to food unfortunately.
well in that case budy i would stay away try your hardest to saty clean and never mind a cheat meal no need for them mate .if u do this one and end up fatting for a few days it,ll set u back so try and keep it clean i would say
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gwilym
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Re:Gwilym's Shape Up - September 2011
13 September 2011 21:49
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Day 9 PM - Chest & Biceps
Incline DB Press - 20kg each - 18, 18
Incline DB Fly - 12kg each - 18, 18
Assisted Dips - 30kg - 18 (note - lower weight = harder)
Wide Grip EZ Bar Curls - 35kg - 18, 18
DB Curls - 12kg each - 15, 15
Narrow Grip EZ Bar Curls - 35kg - 15
Felt pretty good in the gym again today, managed a few more reps than last week so please with that. Really looking forward to the heavy week next week.
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gwilym
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Re:Gwilym's Shape Up - September 2011
13 September 2011 21:52
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stevenb
well in that case budy i would stay away try your hardest to saty clean and never mind a cheat meal no need for them mate .if u do this one and end up fatting for a few days it,ll set u back so try and keep it clean i would say
I'm trying to stick to the DP Diet as to the tee as possible so going to have the meal, but as you suggest will keep it as clean as poss. Will post up exactly what I have in here so I can't gorge and then hide!!  How're you getting on man? need to pop in your journal later on.
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gwilym
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Re:Gwilym's Shape Up - September 2011
14 September 2011 10:32
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Day 10 AM
Treadmill Power Walk
45 mins, 4.13km, 164m Climb, 420 Cals, 5.5km/h av speed.
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IamRich
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Re:Gwilym's Shape Up - September 2011
14 September 2011 12:07
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gwilym
stevenb
well in that case budy i would stay away try your hardest to saty clean and never mind a cheat meal no need for them mate .if u do this one and end up fatting for a few days it,ll set u back so try and keep it clean i would say
I'm trying to stick to the DP Diet as to the tee as possible so going to have the meal, but as you suggest will keep it as clean as poss. Will post up exactly what I have in here so I can't gorge and then hide!!
How're you getting on man? need to pop in your journal later on.
Different strokes for different folkes mate. Try different things and see what works best for you. Some weeks I gorge on junk and others I keep it simple and clean. One food I find very useful and delicious for carbing up is japanese rice crackers with sweet chilli sauce! Nom nom nom...
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