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Amenojaku

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  1. Plan change XD Day 55 Day 3 of Carbs and last day / Going back to Keto Why going back to keto ? I did all my math / did end up checking my BF and all the others things and right now I am at 20 % BF. So I will need to go to 80 KG to be at 15 % BF. I will like to sacrifice now to reach that and start building lean muscle with a clean diet , than going up in weight and add more BF . How I will do this : I will do starting today 21 : 00 a Fast of over 30+ h to get back fast in too keto. After I will try to not consume more than 1200 kcal / I will check how I will fell and by that I might have some 1 / 2 / 1 / 2 1 = 1200 kcal (with less Protein ) 2 = 1500 / 600 Kcal ( with more protein ) Total 2429 Kcal https://imgur.com/a/yUrda3I 170.4 Protein , 176.6 Carbs , 106.5 Fat , 14.6 Fiber Thank you for readingStay healthy and Play Smart !Cya tomorrow
  2. Day 54 Carbs in day 2 Today I did not train. Filling up and looking forward for the tomorrow`s training session !!! Total 2576 Kcal https://imgur.com/a/FNfYDG1 179.9 Protein , 212.6 Carbs , 99.4 Fat , 18.7 Fiber Happy that I can eat rice / oatmeal again Thank you for readingStay healthy and Play Smart !Cya tomorrow
  3. Day 53 Broke the Keto back in too carbs ! Today is the day were I break my keto and get back in too the carbs. I will carb up a tiny bit eat some things that will get me a decent % of carbs back and turn back in too a strict and nice diet with carbs. Starting Day 55 I will eat just jasmin rice / cruciferous vegetables / oats as my carbs ! Main goal is to be able to hit more the growth and be able to train harder . Total 3288 Kcal https://imgur.com/a/zeOVrOq Total 204.8 Protein , 177.4 Carbs , 187.3 Fat , 21.5 Fiber I started noticing already the change back to carbs ! Thank you for readingStay healthy and Play Smart !Cya tomorrow
  4. Day 52 Keto 22 Good day at work / worked longer today / trained legs (no energy left ) ! Total 1395 Kcal https://imgur.com/a/o4yXg4V 136.9 Protein , 9.1 Carbs , 86.9 Fat , 7.2 Fiber Thank you for readingStay healthy and Play Smart !Cya tomorrow
  5. Day 51 Keto 21 Nice training / nice day at work nothing to point out ! Felling better by the day Total 1992 Kcal https://imgur.com/a/9VQOCwe Protein 182.9 , 5.3 Carbs , 135.5 Fat , 4.3 Fiber Thank you for readingStay healthy and Play Smart !Cya tomorrow
  6. Day 50 Keto 20 End of week 7 / Weight in start 88.4 kg end of week 7 86.6 Kg Because of keto I lost a lot of weight this week wow. I knew that might happen but did not see this coming Total 2315 Kcal https://imgur.com/a/4lTV7nG 211.3 Protein , 12.2 Carbs , 154 Fat , 4.9 Fiber Felling good and looking forward to the end of week 8. Thank you for readingStay healthy and Play Smart !Cya tomorrow
  7. Day 49 Keto 19 Weight in 86.6 Kg * this is mainly because of eating clean with less fat Today I fasted and trained fasted . Good training session. After I ended up grilling Ow baby !! Total 1997 Kcal https://imgur.com/a/k2Se2Zn Today It was like 100+ kcal (no work so - the 600 kcal ) 178.5 Protein , 10 Carbs , 134 Fat , 4.8 Fiber Well ye today some more fat because of the legs / wings but I needed to fill up for the new week . I might not get the real truth in too the tomorrow morning weight in but I am still sure that I lost A LOT ! Goal by the end of week 85 kg? Ha ! After I will be able to start back with carbs and keep it clean. Thank you for readingStay healthy and Play Smart !Cya tomorrow
  8. Day 48 KEto 18 Weight in 87.4 Kg Today again a pause from training simply because I had a lot of work to do in my basement . Worked over 8 h so Il count that as a training XD Total 927 Kcal https://imgur.com/a/llxhDux 146.3 Protein , 17.6 Carbs , 24.9 Fat , 10.1 Fiber I did not fell like eating more than what I did. Something light today was ok Looking forward to check how the Monday weight in will look like. If I will be 86 something I will keep the keto for 1 more week if no I will start back with Carbs. I will mainly stay by oath meal and basmati rice + the normal veggies ( mushrooms , cruciferous veggies and so on ) Thank you for readingStay healthy and Play Smart !Cya tomorrow
  9. Day 47 Keto 17 Weight in 87.8 kg Today I did a pause from training do to the fact of felling tired / not fully restored . Total 1664 Kcal https://imgur.com/a/iuLnZkH 180.8 Protein , 44.7 Carbs (felt like eating some mushrooms ) auch , 72.9 fat , 30.1 Fiber Thank you for readingStay healthy and Play Smart !Cya tomorrow
  10. Day 46 Keto 16 Weight In today 87,7 kg Today I did a 22 h fast and then 1 big meal that I needed to fight with XD Total 1976 Kcal https://imgur.com/a/HCn2M6r 171.6 Protein , 22.7 Carbs , 130.2 Fat , 9.9 Fiber I felt ok on the 22h fast / I just needed food , This I will do again but when the time comes to eat I will need to bust a nut to get just chicken breast to make it easy XD Right now I am wasted but when I look back / I worked / I trained hard , did what I had to do today ! For sure I will do this again but with an something much more easy to eat to get the needed protein . Thank you for readingStay healthy and Play Smart !Cya tomorrow
  11. Day 45 Keto 15 Today a nice day at work , decent workout (* I did just legs and abs ) and some work at home. Total 1556 Kcal 151.7 Protein , 23.6 Carbs , 86.3 Fat , 18.4 Fiber https://imgur.com/a/BynTCmc Thank you for readingStay healthy and Play Smart !Cya tomorrow
  12. Hey there I will add some more pictures soon , I do not have a lot of time left to do everything so I try my best to do it as good as I can. Weight Daily I can do that no problem , but important is at the end of each week to see some small change. But If you will like to see that I can do that . For sure starting tomorrow Aka day 46. I have already some pictures posted more will come this week / by the end . Thank you for your kind words . Wish you good luck in your next diet (keto)
  13. Day 44 Keto 14 Total 1359 Kcal https://imgur.com/a/ojlyQu9 158.3 Protein , 17.1 Carbs , 69.2 Fat , 7.8 Fiber Today I was a machine at work and in too the gym as well ! Back and triceps today I get good responses in too the training sessions since I have a good muscle / mind connection. Focusing on achieving my goals !!! FOCUS !!! Aka The ROCK FOCUS !!! I will try maybe to eat like today / clean , I might get more fat burned since I will not have that high intake of fat per day . I eat maybe less but I was full / I am kinda` eating because i need to get my protein not because I am hungry , strange feeling. Thank you for readingStay healthy and Play Smart !Cya tomorrow
  14. Day 43 Keto 13 Today is the end of week 6 and also the start in week 7 . Weight in : Start Week 6 89.5 Kg now 88.4 Kg I lost a lot and this is 100% do to the keto diet. Looking forward to check the end of the week 7 weight in !!! Today I got another good training session . Today I trained for like 2 h did Chest and Biceps and I can`t say thank God for giving me the will and power to keep this up !! Total 1762 Kcal https://imgur.com/a/zPociJZ 183.6 Protein , 13.2 Carbs , 103 Fat, 8.8 Fiber Well I know that my meal 1 was over 1200 kcal but that might be also how I got that much energy and strength . Thank you for readingStay healthy and Play Smart !Cya tomorrow And once again sorry for not posting every day , I was tired or I got captivated by my work that I need to do in my basement !
  15. Day 42 Keto 12 Today no training . just a feeding fest of meat and cloud bread Total 2391 Kcal https://imgur.com/a/VxnxYlq 191.0 Protein , 11.4 Carbs , 171.1 Fat , 4.7 Fiber Thank you for readingStay healthy and Play Smart !Cya tomorrow
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