basics

[Ronin]

starting carbnite protocols as of tommorow, will track everyting in here related.

Ditto. Will follow with interest

sweet bro, you read the book or just following the general guide?

Na don't have the book, just following the basic guide. Seems simple enough... eat meat'n'eggs for 10 days, carb up, then switch to 1 carb-up per week with the freedom to be a little flexible on which day.

Of course if anyone has a pdf of the book, I'd be keen to read it :wink:

[startinfromscratch]

facsmile me brah 8)

todays eats

m1 250g sausage

m2 250g roast beef

m3 200g sausage

dinner - fresh fish with herbs

later - cream fluff.

total days carbs 20-22 grams.

trained today but working around my ankle - still not healed from last weeks sprain.

legpress

5 sets 10reps

reverse hacks

5 sets 10 reps

leg extensions

4 sets 10-12reps

single leg press

3 sets 10 reps aside - right side way weaker :?

good sweat sesh, burning dat dere glycogen, come at me ketones. hoping to be in ketosis within a few days.

[startinfromscratch]

did a quick chest sesh today

incline db press

4 sets 8-10

guillotine presses

4 sets 8-10

incline db flies

4 sets 8-10, ss with presses with same dbs

eats today:

m1 220g sausage, mayo

m2 same as m1

intra train=aminos

dinner - 6 eggs, bacon

later - lowcarb lemon dessert

days total carbs=13-15grams 8)

[OnlyHuman]

Like your signature :nod:

Good luck with the eats.

[Ronin]

Sausage & mayo for brekkie, sounds a lot better than my nuked eggs :grin:

Just run-of-the-mill saussies?

[startinfromscratch]

Sausage & mayo for brekkie, sounds a lot better than my nuked eggs :grin:

Just run-of-the-mill saussies?

na man, i always read all the packets, some sausages are carb-loaded, others arent. i only buy ones that are 2grams or less per 100g. usually chorizos, pork sausages, some chicken ones etc

[startinfromscratch]

today something like this

warmups

dislocations, db rows with flared elbows

upright rows

5 sets 10-12reps

widegrip cable rows to chest

4 sets 10 reps

reverse pec dec

3 sets 10-12 reps

db shoulder press

5 sets 10 reps

eats today

m1 bacon meatloaf 250g, with mayo

m2 240g turkey breast meat, coke zero

m3 same as m1

during training - aminos

later - eggs scrambled with cream

note - made another real nice pudding last night - 60g peanut butter, 50ml cream, 50g ricotta, 1 spoon of splenda. mix it up and eat it... 8)

[Northland Powah]

Hey bro,

Just checked out your log. Good stuff goin on here. All kiiiinds a gains.

I'm also doing 351 so I'll keep an eye over here to make sure your not getting too far aheadj

[startinfromscratch]

Hey bro,

Just checked out your log. Good stuff goin on here. All kiiiinds a gains.

I'm also doing 351 so I'll keep an eye over here to make sure your not getting too far aheadj

hey bro, 531 isnt the best plan for me atm, been awhile since i posted that!

atm im on a pretty agressive cut, so im even weaker than usual, but bf is outa control.

todays eats:

m1 250g meatloaf

m2 250g turkey burgas

m3 250g meatloaf

dinner - 6 eggs scrambled with cream

later - probly peanut butter, cream and whey mix 8)

[startinfromscratch]

todays food:

m1 - 40g WPI in water, 15ml olive oil, DAA

m2 - 40g wpi,50ml cream,50g peaunut butter,50g cottage cheese

m3 - 200g turkey breast

m4 - same as m2

--train--- aminos during

dinner - 6 eggs scrambled with cream

looking foward to carb day tommorow.

today did

rev.grip bench

5 sets 1-10 reps

ezibar skulls to top of head

4 sets 10 reps

vbar pushdowns

3 sets 10 reps

rope cable curls

3 sets 10

rev curls ezibar

4 sets 8-10

db conc curls

3 sets 8-10

upped protein intake last few days, and seems to have been needed - have been monitoring with ketostix, and i was only getting trace readings all week until i tidied up the diet with less sat. fat, and more protein. will be interested to see how long after carbing it takes me to register ketones again 8)

weigh in tommorow, will be interdasting - i have followed protocol to not go too low with cals in the initiation phase so will likely only lose a little water weight id say.

[AgentOrange]

Subbed.

[startinfromscratch]

Subbed.

:pfft:

carb day today. weighed in on the first morning at 109 flat, this morning 105.3 8) also waist has come in 4cm 8) 8) but the waist measurement was taken at night. still a good starting point!

[steak]

tell the liver!

...we must have glycogen :grin:

[AgentOrange]

What's your height bro?

[startinfromscratch]

What's your height bro?

5ft9" brah

did some light shoulders and deadlift tech today. eats were unorganised and low. took in roughly 500-550 carbs sunday, will be interesting to see how long it takes to get ketones registering again. will test tommorow morning and night, would like to be showing ketones by tommorow night...

[startinfromscratch]

showing trace ketones first thing this morning, and then again this avo, so pretty happy - means following sundays carbup, it only took monday to get the body back into a depleted state. feelsgoodman 8)

todays eats

m1 50g WPI, 50ml cream in water shake

m2 60g PB, 60g sour cream, 50g WPI

m3 240g chicken breast, sugarfree V

m4 same as m2

intra train - aminos (aminoX)

post train - 40g WPI in water

now - fat sirloin steak with a cream and onion sauce.

all kiiinds of gains

leg press

5 sets 10-12reps

reverse hacks

5 sets 10-12reps

leg ext

3 sets

hammy curls

2 sets of hi rep negatives

calf raises (been years lol)

4 sets 8-10

[startinfromscratch]

cardio today, one hour walk home from work lol.

todays eats:

m1 2 scoops wpi in water, splash of cream

m2 60g pb, 60g sourcream, 50g wpi

m3 200g chicken burgers, 30g mayo

m4 same as m2

dinner - chicken breast and cheese

[Northland Powah]

Sorry for the stupid Q but how do you check for ketones?

[startinfromscratch]

Sorry for the stupid Q but how do you check for ketones?

ketostix brah, from the chemist 8)

faaark tried to do some chestwork today, strength has fallen to 'doyouevenlift' levels. did 12 sets for chest and some weighted ab stuff. might roughly work out where my fat intake is at.... :evil:

[steak]

try gram for gram - P/Fats....its been bandied about before with Keifer but I think body type can play a part here too....I use the gypsy as an example:

Prone to holding fat (we know cos he has held a fuckton before) 5'10" ish, stocky type build and gains fat easily when strays from path.

he tends to work better on a little lower fats than say an ecto

Expect strength to drop though bro but it will stabilize and it will creep back up. Train with intensity in this phase...forget PBs for now. Also make sure you drink shitloads of water (basics - 40ml per kg BW + training)

[startinfromscratch]

try gram for gram - P/Fats....its been bandied about before with Keifer but I think body type can play a part here too....I use the gypsy as an example:

Prone to holding fat (we know cos he has held a fuckton before) 5'10" ish, stocky type build and gains fat easily when strays from path.

he tends to work better on a little lower fats than say an ecto

Expect strength to drop though bro but it will stabilize and it will creep back up. Train with intensity in this phase...forget PBs for now. Also make sure you drink shitloads of water (basics - 40ml per kg BW + training)

i just worked out a pretty close estimate to how many cals id consumd today - came out around 1550-1600 cals, so probably lowballing a bit.

i had upped my protein, but dropped it back again as i dont wanna overdo it.

guess it will take some experimenting 8)

[startinfromscratch]

experimented today with diet, upped fats. def know when the body is ketoing up a storm, i get insatiable thirst/dry mouth, and my piss stinks (lol). ate:

m1 150g PB, 50g WPI

m2 chicken burgers+mayo

m3 150g PB, 50g WPI

dinner - 6 eggs, crambled with a splash of cream

8)

[Ronin]

m1 150g PB, 50g WPI

m3 150g PB, 50g WPI

8)

Bro, wtf sorta nut butter are you having, that you can keto out on 300g?????

[startinfromscratch]

natty PB's should have around 5g sugar per 100g brah, thats 15 grams carbs.

other meals had low/no carbs, so still come in well under 30g 8)

[Ronin]

Fark, 5g, sweet. The tub of Eta in my cupboard is 20g, definitely gonna get hands on some of that natty stuff :nod: