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Fe_Mike
Mississippi St. Fan
Member since Jul 2015
990 posts

re: Daily Strength Check-In
Chesticles today.

Flat BB Bench:
225x8
245x5
255x3
225x8
135x20

Incline and decline cable press.
65 lb weighted dips


Rep520
Arizona Fan
Member since Mar 2018
3938 posts

re: Daily Strength Check-In
Accidentally downvoted you. My bad.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1001 posts

re: Daily Strength Check-In
I refuse to post in that nutjob’s keto thread, but I just started keto. I’ve been eat 182F/294P/<5g since Monday. I’ve kept the carbs super low just to kind of shock my body into this thing. Any recommendations or anything? I didn’t research too much ahead of time bc my fiancé wanted to do this and I just jumped on board. I’d appreciate recommendations if I’m doing it wrong.


Rep520
Arizona Fan
Member since Mar 2018
3938 posts

re: Daily Strength Check-In
Hope 777 will chime in. He seemed to have some more mainstream ideas of keto. Good luck.

Heavy tonight. Added 5 lb to my 5 RM in squat and bench. I'm starting low intentionally, so only 320 and 230. Pulled 435x3 pretty easily.

Finished with some farmers walk, sledgehammer and bloodflow restriction biceps.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
3843 posts

re: Daily Strength Check-In
Bench/Close Grip bench day on NSuns

Bench Press +1 set: 200lb for two reps
Close grip: 125lbs. Best set 8 reps
Dumbbell Curls: 35lbs 3x10
Barbell Rows: 125 3x8
Abs Circuit: Crunches, Ab wheel, Planks. 3 sets


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12252 posts

re: Daily Strength Check-In
Power Cleans 155x3; 175x3; 195x3
Squats 315 2x5; AMRAPx1 (10)
Bench 230 2x5; AMRAPx1 (8)
V-Bar lat pulls 3x10
Tri push downs 3x10
Curls 3x10
Shoulder Flies 3x10

MONDAY FUNDAY


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Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
4914 posts

re: Daily Strength Check-In
Which diet are you coming from? Going into keto may leave you a bit more susceptible to cramps for a time being while adapting to it. Basically it is an electrolyte imbalance. Upping the salt intake and dumb remedies that you may like, aka pickle juice, help the transition. The reddit sub r/ketogains is focused on lifting and a targeted keto diet with some variations on carb cycling. Though some perform straight keto. While lifting and performing keto, I wouldn't worry too much on higher protein intakes. GNG should only lower your ketone production, not stop it all together. There are carnivores out there lifting and there bodies aren't turning into sugar addicts....

Your performance will suffer - for about 1-3 months. Afterwards you are fine. There are a couple of studies out there on reduced carb intake. Most state that after the adaptation, you will be fine. These guys were ~50g of carbs a day at 10% of total intake, the higher end. When I was keto I stayed at 5%, I am not sure if the extra 5% mattered.

Good luck on the journey. Everyone should cut back on carbs once to see the effects.
This post was edited on 1/7 at 8:31 am


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1001 posts

re: Daily Strength Check-In
I’ve always done IIFYM. I’m big believer in just pure calories in, calories out and I’m taking that same approach to keto. I’m 5’10” and probably somewhere between 12-16% be right now. Goal here is to do a body recomp and try to stay the same weight but lose some fat, which is why I’m rolling with keto. I’ve been on it for a week now with less than 5g of carbs a day and zero sugar. Haven’t had keto flu or anything like that so far so it’s been smooth sailing.


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
4914 posts

re: Daily Strength Check-In
Awesome. See if mental clarity becomes an effect from reducing carb intake. Most find it does.


Rep520
Arizona Fan
Member since Mar 2018
3938 posts

re: Daily Strength Check-In
Hard one tonight (that' what she said).

Up another 5 LB on 5x5 squats.
5x8 feet elevated, weighted pushups.
5x2 isometric deads. Jumped 10 lb to 415, and that was murder. Went AMRAP for 4 on the 5th set.


marchballer
Stanford Fan
The Greatest Country on Earth
Member since Aug 2008
3710 posts

re: Daily Strength Check-In
I’m going to be back soon. Just got back from a 3 week vacation in Australia and New Zealand.


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Fe_Mike
Mississippi St. Fan
Member since Jul 2015
990 posts

re: Daily Strength Check-In
Flat BB Bench:
225 x 2
265 x 2
245 x 5
225 x 8

55 lb high rep hammer press
90 lb weighted dips
Seated upright chest flies


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12252 posts

re: Daily Strength Check-In
Power Cleans 155x3; 175x3; 195x3
Hex Deads 355 AMRAPx1 (9)
OHP 145 2x5; AMRAPx1 (9)
Wide grip lat pull 3x10
Skull Crushers 3x10
Preacher Curls 3x10
Chest Flies 3x10
Calf Raises 3x12
Hypers 3x10

I want meat.


Rep520
Arizona Fan
Member since Mar 2018
3938 posts

re: Daily Strength Check-In
Strained my calf last night.

So I left out lower body for recovery. 3x5 Bench with 190. 3x5 board press with 185 in superset with side laterals. 2xAMRAP floor flyes and upright rows.

Hoping the day off for legs tonight and tomorrow will leave me ready to go Friday.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12252 posts

re: Daily Strength Check-In
Heating pad, ice, advil and sleeeeeeeeeeeeep. That should help.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Daily Strength Check-In
So my thoughts on keto are simple, intermittent fast to help control hunger(not a big problem on keto anyways)

Eat and enjoy fatty meat like good steaks and eat eggs

Keep direct carbs to zero for 2-3 weeks. 30 days is a great mark to hit and I believe it would do most people good to do 30 days no carbs if nothing more than to step out their comfort zone. I am guilty as shite of staying in my comfort zone and it's why I am doing steak and eggs with the condition challenge I laid out.

And most importantly keep calories below maintenance. You may find on keto that maybe a little higher, but everyone is different and it won't be much of a difference.


The whole turning protein into sugar is fricking stupid like junky said, way over blown. Junky even posted the studies showing it was way overblown one time but dumb shite doesn't listen even to others that know more about keto then him.

With those macros are you in a deficit? If so all good. You won't need as much protein as normal though so if you wanted to sub more steak in, do it.

For example right now I am doing Vince gioronda's steak and eggs diet. It's 16oz to 24oz plus 6-12 eggs if you are cutting. I am only a little over 200 so I am doing 16oz steak and 6 eggs. I keep it simple.


Rep520
Arizona Fan
Member since Mar 2018
3938 posts

re: Daily Strength Check-In
quote:

Heating pad, ice, advil and sleeeeeeeeeeeeep. That should help.


Thanks.

I took ice to work and have done 5 min icing multiple times. I think it'll be better for Fri and will keep trying, just a bit concerned about walking squats out. At least I'm still in a lightish phase of 325x5.


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Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1001 posts

re: Daily Strength Check-In
I’m pretty much right at maintenance. 5’10” 175lb with something active done everyday between lift days and GSLP conditioning. I’m taking in ~2800 calories a day. Scale has me down a pound 10 days in, so 174 right now. Meals have looked like this:
Breakfast: 4 eggs, 4 strips of bacon OR 2 cheddar cheese sticks if I’m lazy
Lunch&Dinner: 3/4lb 85/15 ground beef in two patties with Montreal seasoning, cheddar cheese slice, and an egg on each patty and sugar free bbq sauce
Preworkout, aminos intraworkout, 2 scoops whey postworkout w/ 5g creatine, 2 scoops casein before bed

Comes out to 2840 calories, 182F/294P/4C with a couple extra C’s if I need to curb hunger with a couple pickle spears.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Daily Strength Check-In
i would keep at it but if goal is to lose body fat, 1lbs every 10 days isn't gonna cut it. I personally would drop the casein first for 2 weeks then cut the whey back to 1 scoop. from there cut back on the beef to 1/2lbs each meal.

in other words make a small change, see how that works bringing you down to 2500 or so cals. if you stall again, lower to 2250. then to 2000 etc etc.

But i would start lowering now.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1001 posts

re: Daily Strength Check-In
Sounds like I’m gonna drop some casein. I’m just concerned that if I don’t keep my protein intake high I’ll lose muscle which I certainly don’t want to do


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