Hey folks,
Ive been doing Keto for almost 3 weeks now and i seem to have hit the wall. I believe i just need to add a bit of cardio to get the ball rolling again but i thought id put up all my info and possibly an friendly expert can tell me if ive made an a**e of it or not :whistling:
My diet and training are a combination of a moddified PScarb diet from the sticky at the top (amazing info btw:thumbup1 and Lyle Mcdonalds book.
Stats
height-5ft7.5"
weight-11st 12lb (at start of diet 11st 8lb ish now)
so i worked out my maint is 2489 cals
DIET
8:00 3 eggs scrambled with a little butter
11:00 1 scoop whey (PHD pharma) and 50g almonds
13:00 100g chicken stir fryed with 2 table spoons of EVOO plus a small handfull of beansprouts
A large salad (lettuce, other kind PS recomended, cucumber little cabbage) with a dressing of vinigar and 1 table spoon EVOO
17:30 100g chicken stir fryed with 2 table spoons of EVOO plus a small handfull of beansprouts.
50g macadamia nuts.
TRAINING
21:00 PWO 1 scoop whey (PHD pharma)
23:00 100g chicken stir fryed with 2 table spoons of EVOO plus a small handfull of beansprouts.
50g macadamia nuts.
Use a small block of cheese or peperami as a snack.
fat 148.2g est (assuming the chicken absorbs half the EVOO)
protein 154g
carbs 10g
Carb-up starts 12:00 on friday till bed on saturday night.
I tried to follow lyles training plan as best i can but due to a crazy working week with two jobs its a little screwy and cannot change.
Monday - Legs, back and Bi's
Wednesday - Chest, shoulders and tri's
Thursday - Depletion workout
Sunday - light jogging to get keto going again
SUPPS
KR-Evolution creatine
Glucosamine and cissus for dodgy knees
Multi-vit
Diamond labs ECA (one first thing and one with lunch or training)
I have green tea extract but haven't used it, old bottle i had lying around. Might add it in.
Well thats about it i think, thanks in advance to anyone who takes the time to read all that as i know its alot and tell me if im doing it right or if there is anyhthing i can change. Going on holiday in two weeks would really like to give it one last push. :beer:
Ive been doing Keto for almost 3 weeks now and i seem to have hit the wall. I believe i just need to add a bit of cardio to get the ball rolling again but i thought id put up all my info and possibly an friendly expert can tell me if ive made an a**e of it or not :whistling:
My diet and training are a combination of a moddified PScarb diet from the sticky at the top (amazing info btw:thumbup1 and Lyle Mcdonalds book.
Stats
height-5ft7.5"
weight-11st 12lb (at start of diet 11st 8lb ish now)
so i worked out my maint is 2489 cals
DIET
8:00 3 eggs scrambled with a little butter
11:00 1 scoop whey (PHD pharma) and 50g almonds
13:00 100g chicken stir fryed with 2 table spoons of EVOO plus a small handfull of beansprouts
A large salad (lettuce, other kind PS recomended, cucumber little cabbage) with a dressing of vinigar and 1 table spoon EVOO
17:30 100g chicken stir fryed with 2 table spoons of EVOO plus a small handfull of beansprouts.
50g macadamia nuts.
TRAINING
21:00 PWO 1 scoop whey (PHD pharma)
23:00 100g chicken stir fryed with 2 table spoons of EVOO plus a small handfull of beansprouts.
50g macadamia nuts.
Use a small block of cheese or peperami as a snack.
fat 148.2g est (assuming the chicken absorbs half the EVOO)
protein 154g
carbs 10g
Carb-up starts 12:00 on friday till bed on saturday night.
I tried to follow lyles training plan as best i can but due to a crazy working week with two jobs its a little screwy and cannot change.
Monday - Legs, back and Bi's
Wednesday - Chest, shoulders and tri's
Thursday - Depletion workout
Sunday - light jogging to get keto going again
SUPPS
KR-Evolution creatine
Glucosamine and cissus for dodgy knees
Multi-vit
Diamond labs ECA (one first thing and one with lunch or training)
I have green tea extract but haven't used it, old bottle i had lying around. Might add it in.
Well thats about it i think, thanks in advance to anyone who takes the time to read all that as i know its alot and tell me if im doing it right or if there is anyhthing i can change. Going on holiday in two weeks would really like to give it one last push. :beer: