Octatonic: 2011 diet and training journal

Good stuff mate, how you surviving on keto?
Quick question also,
How are you eating the eggs, do you just drink them raw rocky style or..?

Keto is no problem at all now mate.
First 3 days were tricky but i am on a roll now.
Actually I am calmer, more alert, able to work out harder and actually happier.

Eggs- I scramble them, no oil or anything just takes a few mins to wash the pan as it does stick, even in a non stick pan but I just don't want extra calories from oil, even a little bit.

Happy days.

Day 5.
Todays workout was awesome.

12 mins of SSCV (cross trainer) keeping heart rate around 120bpm. 
10 mins of stretching 

Weights workout (in following order) 

Low row: 4 sets @ 42kg  15/12/10/12 reps 
Leg extension: 4 sets @ 36kg 15/12/10/12 reps 
Chest press: 4 sets @ 42kg 15/12/10/12 reps 
Lying leg curl: 4 sets @ 42kg 15/12/10/12 reps 
Skipped shoulder press as I have a twinge in my shoulder that I have ignored before and ended up injured.
Tricep pulldown: 4 sets at 40kg 15/15/15/15 reps 
Standing calf raise: 4 sets at 70kg 15/12/12/12 reps 
Seated bicep curl: 4 sets at 35kg 15/12/12/12 reps 


Then I did an hour of SSCV keeping my heart rate in 110-130 range.
30 mins on bike
20 mins cross-trainer
10 mins treadmill


Had loads of energy- I am loving this.

Good luck mate...fair bit to shift but the goals are definately attainable...

where you training?

theITman


Good luck mate...fair bit to shift but the goals are definately attainable...

where you training?

Thanks mate.

Fitness First in Acton.
It is a bit **** there but it is convenient as it is 40m from my house.

Yeah convience is the worst thing...mines **** aswell but its 30m away from the front door.

will keep an eye in here anyway,....you still owe me a toothless mother!

Good luck to you and Iron Mind, i have been dipping into papa's thread, all seems very interesting. 

The Big Chew


Good luck to you and Iron Mind, i have been dipping into papa's thread, all seems very interesting. 

Thanks mate, hopefully we wont disappoint!

On a random note, dips / chins / pull ups are really difficult when you've become a fat git lol

Iron mind

The Big Chew


Good luck to you and Iron Mind, i have been dipping into papa's thread, all seems very interesting. 

Thanks mate, hopefully we wont disappoint!

On a random note, dips / chins / pull ups are really difficult when you've become a fat git lol

Thanks, TheBigChew. So far it is going well.


@ Iron Mind.
I'm not even doing any yet- my shoulder is still giving me grief.
I need it to get stronger before I attempt them.


Doing bodyweight exercises though- plank/situps/swiss ball and such.
They are hard but getting easier by the day.

Good luck with it m8! You seem determined enough to reach your goals easy. When i do  scrambled eggs i do it in a tepperware jug, with a little milk and black pepper, microwave for 1 min, stir, repeat until required consistancy - sorted, no scraping pans.
Gav

Hey man, just noticed ur thread.  Kudos on the progress so far.  I tried Keto a few years back when I broke my ankle during a footy match.  Worked really well, lost a **** load of weight, my trouble was I couldn't stick to it and ended up putting it all back on again and more weight too.  Guess my heart wasn't really in it properly from the kick off (excuse the pun).  It does work though if u have the will power.  I still remember eating dinners of beef burgers with cheese and mayo lol

Keep up the good work though lad, ur in a similar shape to myself when I started getting back into it a few weeks ago - only you have much more muscle mass under it all than I do...will jump in from time to time to check on ur progress...GL! PAblo, 

BuffGav


Good luck with it m8! You seem determined enough to reach your goals easy. When i do  scrambled eggs i do it in a tepperware jug, with a little milk and black pepper, microwave for 1 min, stir, repeat until required consistancy - sorted, no scraping pans.
Gav

Thanks mate.


Yeah, I should buy a microwave.
Ours broke about 3 years ago and I never missed it.

Paulsy


Hey man, just noticed ur thread.  Kudos on the progress so far.  I tried Keto a few years back when I broke my ankle during a footy match.  Worked really well, lost a **** load of weight, my trouble was I couldn't stick to it and ended up putting it all back on again and more weight too.  Guess my heart wasn't really in it properly from the kick off (excuse the pun).  It does work though if u have the will power.  I still remember eating dinners of beef burgers with cheese and mayo lol

Keep up the good work though lad, ur in a similar shape to myself when I started getting back into it a few weeks ago - only you have much more muscle mass under it all than I do...will jump in from time to time to check on ur progress...GL! PAblo, 

Thanks Paulsy.
So far it has been fine. 
Not just fine- actually easy after the first 3 days which were a bit tricky (but a lot less tricky than constantly failing at dieting).
I think I work well with all/nothing situations- it is the grey area where I fall apart.
If I can have one beer then I have 6.
If can't have any then I don't miss it.


Tonight we went out to a friends for a BBQ.
He knew I was on a low carb diet so he said he would sort the meat, I just brought my own small spinach salad with olive oil to have with it.
When I got there he had all the meats marinading so I couldn't have it. I went out to the local co-op and got myself a steak of appropriate size.

Didn't want the corn chip snacks.
Didn't miss the carbs.
Didn't miss alcohol.
Didn't want the dessert- apple crumble and custard that I normally would have 2nds of (or 3rds).
I just don't want for anything right now.

It is such a huge change for me that it is slightly perplexing. 
I used to have to be so controlled all the time with what I was eating.
I really do think that I am overly sensitive to sugar & the rush/crash associated with carbs is essentially what was driving that.
Of course it is really early days- I am on day 5 so lets see how I feel when I get to day 55.

For now though I am really happy with it.

Jim

Day 6. 
Nearly made it a week.
Did an hour of SSCV cardo today.
30 mins bike
15 mins treadmill
15 min crosstrainer

Have loads of energy but a bit of a headache.

Decided to cut out Berocca in the morning and take a multi-vitamin in a pill.
There is only a small amount of carbs (a gram or so) in a Berocca tablet but any saving will help.
FWIW, I get the Australian ones as I prefer the taste- I don't know the sugar content of the UK ones- they are a different formula.

Diet is fine- had my eggs this morning. 
About to have a shake and go about my day.

You not getting bored of eating the same shizzle yet?
I was thinking about maybe altering my diet to include eggs in the morning, not sure how consistent i can be with eating scrambled eggs every morning though!

Iron mind


You not getting bored of eating the same shizzle yet?
I was thinking about maybe altering my diet to include eggs in the morning, not sure how consistent i can be with eating scrambled eggs every morning though!

Not at all mate.
I am finding a certain comfort in the certainty of it all.

I will enjoy my carb up on the 31st though.

Had an awesome workout today.
Best so far.

I'm working with a trainer who worked out a program based on 70% of 1 rep max.
I found it challenging but at just the right level.
Strained to complete the last 2 reps of the last 2 sets which I guess is the idea.
This is my program from now on and how I did today.

20 mins warmup on cross trainer @ 120 bpm

Chest Press:             4 sets x 56 kg, 12 reps 
Leg Extension:         4 sets x 56 kg, 12 reps 
Cable Upright Row:   4 sets x 30 kg, 12 reps (This worked great- no shoulder pain)
Hamstring Curl:        4 sets x 49 kg, 12 reps 
Seated Row:             4 sets x 49 kg, 12 reps
Seated Calf Raise:     4 sets x 60 kg, 12 reps
Back Extension:        4 sets x 112 kg, 12 reps
Seated Bicep Curl:     4 sets x 30 kg, 12 reps
Tricep Cable Pulldwn: 4 sets x 45 kg, 12 reps
Abs machine:             4 sets x 45 kg, 20 reps

Then I did an hour SSCV @120 bpm

20 mins cross-trainer
20 mins bike
20 mins treadmill        

Got out of there feeling brilliant.
I have so much energy- I could go and do it all again.
Going to do a second hour of cardio after 7pm.    

Additional:

Did my stats.
I've dropped 2% body fat since I last had them done (early June).
Put on 1kg of muscle .
Lost 5cm on my waist, 3 from my hips.
It is definitely working.               

some lovely progress there mate welldone .i,m sure your going to get to your target alot quicker than u think . how long r u in the gym for mate alot off stuff in that work out

stevenb


some lovely progress there mate welldone .i,m sure your going to get to your target alot quicker than u think . how long r u in the gym for mate alot off stuff in that work out

Thanks mate- it is all coming together now I am in the swing of things. I get through the weight workout in an hour with an hour 20 of cardio.
I also do a bunch of bodyweight exercises after the hour cardio- situps, plank, swiss ball, obliques for about 15 mins.


Just under 3 hours all up.

 god mate 3 hours how the hell can u keep yourself going u must realy want this . i,m about 2 hours the now and want to get it down to 1hour30