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View Full Version : time for spanky to make a journal



spanky33
05-02-2005, 11:04 PM
Alright, here's my story. Former fat guy. I stand at 5'8". I used to be 183 lbs (23%fat), then I began working out and doing a ton of cardio everyday, worked my way down to 130 lbs 8% fat. Things were going well, and I held the weight off for about a year. Then I decided it was time to bulk up with my new solid base. This was around halloween '04. But my bulk went totally to hell. I started cheating like crazy. I had 35 full sized chocolate bars in one night.
Ever since then I've been battling these binges, and they keep stopping me from doing a clean bulk.
I'm currently 135lbs, 12% fat. I've decided that maybe making a journal will help me stop the binges, and get me back on track so that I can bulk cleanly.

Short Term Goals: Get binges under control, cut back to around 9-10% fat, then bulk over the rest of summer.

spanky33
05-02-2005, 11:22 PM
Monday May 2, 2005

Today I did a ****load of exercising.
Here's a breakdown of what I did:
Benchpress 155 * 7, 6, 6
Compound Row: 155 * 8, 8, 8
Nautilus pulldown machine thingy: 165 * 8, 8, 8
Military Press: 130 * 8, 7, 6
Shoulder fly exercise machine thingy: 130 * 8,8,8
bicep curls on the machine: 100 * 8,8,7
Dips: 8,8,8
Leg curls: 155 * 7. 160 * 6, 6
Calf raises: 135 * 10, 155 * 10, 95 * 15
If I did anything else in terms of weight lifting, i can't remember right now.
Cardio:
55 mins jogging on treadmill. Ran about 6.2 miles.
Still had energy (i dunno how??) so I did 30 mins elliptical.

In the evening, I still had some energy so I did about 30 mins on a stationary bike, low intensity.

Diet: Following something like a CKD type diet.
Wont list every individual food, but the breakdown is roughly:
83 grams fat, 120 grams protein, 15 grams carbs.
Total: Something around 1300 cals. I should be eating at least 1600, but I'm not very hungry.

Goals for tomorrow: Definitely some deads, squats, maybe some chin ups. More cardio (1 hour jogging?), and bball with the boys.

spanky33
05-03-2005, 06:37 PM
Damn, this ketogenic stuff is tougher than I thought.

Day 2 work out:
Depletion of legs:
squats: 100 * 15,15,15
120 * 8
Deads: 100 * 15, 15, 15
120 * 8
Leg Press: 290 * 15, 15, 15

Cardio: Treadmill for 55 mins,
elliptical for 20 mins
HIIT for 15 mins
Walked around alot today.

Alright Diet:

1600 cals: around 100 grams fat, 150 protein, 20 carbs

How I feel:
This is my first time on a ketogenic diet. I'm in my 2nd day. I'm not in ketosis yet, but I'm definitely lethargic and dizzy. I think I'll be in ketosis tomorrow. We'll see.

Ironman15
05-03-2005, 06:44 PM
Maybe it's just me, but it hardly seems like that's enough food to keep up with all the exercising you are doing. I mean I weigh 135 at 5'5" and I'm skinny as hell. I don't mean to be an ass or intrude, but if I were you I'd cut back on the exercising a bit and I would do a clean bulk as opposed to a keto diet. But it's up to you, whatever works.

spanky33
05-03-2005, 07:23 PM
no u'r right. the only prob is the binges that totally ruins my clean bulk. i have a little bit of a gut now. it pisses me off...lol.
but yea, if only i could get my w/e massive cheats under control, i'd clean bulk

spanky33
05-04-2005, 09:29 AM
Day 3 of 12
Alright, just started day 3. Not ready to give exercise and diet info yet, but I need to put this down b4 i forget.

Took my weight this morn, was 130.5, 12% fat. So after 2 days of cutting I've lost 4.5 lbs. Obviously this is water and glycogen weight. But i'm not sure if it's normal to lose that much? My arm and thigh measurements are the same with the tape measure, but my waist is down to 29.5 from 30.5. Again, water and glycogen i'm guessing.

I dont think i'm supposed to have a carb up on the first weekend of a CKD, but I think I'm going to hit maintenance cals for saturday with high carbs, low fat. I'm not sure if it will preserve my metabolism (is one day enough??), but I'm thinking that it will give some psychological relief and maybe give me a boost for my work outs next week.

spanky33
05-04-2005, 06:17 PM
Day 3 continued:

Today was an ok day.
Benchpress 155 * 8, 8
160 * 6
Compound Row: 155 * 8, 8, 8
Nautilus pulldown machine thingy: 165 * 8, 8, 8
Military Press: 130 * 8, 7, 6
Shoulder fly exercise machine thingy: 130 * 8,8,8
bicep curls on the machine: 100 * 8,8,7
Dips: 8,10, 10
Ab machine: 130 * 8,8,8
70 * 15

Comments: **** I forgot calf raises. I guess i can do them tomorrow.

Cardio: 60 mins treadmill (at 6.2 MPH). 20 mins on elliptical.

Diet: I'm starting to really rethink this cut. It's pretty dam hard. If only I could control my weekend binges, then I'd have no problem switching to a bulk. Oh well, one day at a time.

1600 cals. Had some carbs pre work out. I was dying for them. Had around 60 grams.
Totals for day: About 170 grams protein, about 70 grams fat, about 70 grams carbs.

spanky33
05-05-2005, 07:30 PM
Was pretty out of energy today when i woke up. Weight was down to 130.5 but fat was still 12%. so i decided I'd just do my carb up (but maintenance cals) today. Didn't lift. But i walked around a lot, like 3 hours of walking.

Hopefully tomorrow I'll be back in shape to him the gym.