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.

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

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.

Awesome. See if mental clarity becomes an effect from reducing carb intake. Most find it does.

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

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.

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.

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.

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