CKD help please good bros

[w8m8]

First the background...

I was in the service for almost 6 years and got out in 2010 with a back injury ( 3 herniated discs with one tear in lower back and two in upper back, 5 total). I had been in the game the whole time I was in until the back injury. I just recently began getting back in and I'm starting a keto diet.

I will give a list of my typical day and cal/fat/prot counts but my problem is I am feeling so full on what is apparently well below maintenance. Anyone else had this feeling? In the past when bulking of course I get tired of stuffing my face and have to fight to keep down the food/shakes. Anyways....

Typical day:

Bfast
Eggs (3)
Sausage (4)

Snack
Almonds
Cheese

Lunch
Turkey slices (2)
Eggs (3)

Snack
Almonds

Dinner
Burger
Shake

On my counts I'm running 2000cal 100fat 190protein 18carbs

I am 5' 9" 215 and about 19-20% bf so hard to say that after running low teens and single digits.... Anyway any advice is helpful..thanks in advance... additionally I now go to school full time but I'm in the gym 5 times a week... if that helps with maintenance level assumptions..

 

[Pound4PoundAAS]

Sounds pretty good!

I never had a problem feeling full; carbs always make me feel full but with fats it's like there's nothing in my stomach. Take Alpha lipoic acid (get it anywhere that sells vitamins and aminos) like 500mg a day. It helps push you into ketosis easier and you can use the ketone urine strips to check your levels.

Also, what is your training split?


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[w8m8]

Im running 5 on 2 off... also maybe its all the water intake.. jumped from coffee/tea/monsters daily to all water 1g to 1.5g a day lol ill post more specifics in a bit gotta run the dog out... thanks for the advice bro

 

[w8m8]

Mon
Back
Pullups 4x10
UH BB row 3x10
Lawnmowers 3x10
Pulldowns 3x10
Seated Row 3x10

Tues
Chest
Incline 3x10
Dec 3x10
Flat 3x10
Dips 3x10
Cbl Crs 3x10

Wed
Shldr
Seat Press 3x10
F/S lat raises 3x10
BB Shrug 3x10
Seat DB Shrug 3x10
Arnold Press 3x10

Thurs
Legs
Extension 3x10
Curl 3x10
Lunge 3x10
Calf 3x10

Fri
Arms
Chins 3x10\
Lie Tri 3x10/
BB Curl 3x10\
Tri Pulldown 3x10/
Hammers 3x10\
SArm Cbl Pull 3x10/
Peaks 3x10\
Dips 3x10/


Bi/tri exercises done together superset... deads and squats ARE in there but with the back I just play around with light weight... critique me bros need to get back in this game haha

 

[Pound4PoundAAS]

Mon
Back
Pullups 4x10
UH BB row 3x10
Lawnmowers 3x10
Pulldowns 3x10
Seated Row 3x10

Tues
Chest
Incline 3x10
Dec 3x10
Flat 3x10
Dips 3x10
Cbl Crs 3x10

Wed
Shldr
Seat Press 3x10
F/S lat raises 3x10
BB Shrug 3x10
Seat DB Shrug 3x10
Arnold Press 3x10

Thurs
Legs
Extension 3x10
Curl 3x10
Lunge 3x10
Calf 3x10

Fri
Arms
Chins 3x10\
Lie Tri 3x10/
BB Curl 3x10\
Tri Pulldown 3x10/
Hammers 3x10\
SArm Cbl Pull 3x10/
Peaks 3x10\
Dips 3x10/


Bi/tri exercises done together superset... deads and squats ARE in there but with the back I just play around with light weight... critique me bros need to get back in this game haha

I think, to be honest, you're hitting it a little too high of volume. You'd be heading straight into an overtrained state and you do not want that. With keto, you have little to no muscle glycogen from a lack of carbohydrates so you may see more results and maintain more
muscle mass if you drop the weight to about 12-15 reps for 3 sets with good form.

My rule of thumb (though you may be different) is to only run 4 exercises of a muscle group if you're working it alone (like triceps) but say you have a split involving chest and triceps only do 3 exercises each.

Try to combine a few of your workouts (eg. Back/chest, shoulders/arms, legs/cardio). Find what works best for you
Hope this was of some help



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[w8m8]

I knew someone was gonna say that bc I was thinking so I'm glad you verified it being to much vol. I wanna go 5 days a week bc it is hard for me to do any running with the back or high incl walking so my cardio is limited. With that... would you suggest 4 exercises 3x8 sets? Or light 3x15 sets? Any advice is always welcome from anyone else... its been a while since I have been in it and I feared I was building a too heavy initial routine. Thanks AAS

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[Pound4PoundAAS]

I knew someone was gonna say that bc I was thinking so I'm glad you verified it being to much vol. I wanna go 5 days a week bc it is hard for me to do any running with the back or high incl walking so my cardio is limited. With that... would you suggest 4 exercises 3x8 sets? Or light 3x15 sets? Any advice is always welcome from anyone else... its been a while since I have been in it and I feared I was building a too heavy initial routine. Thanks AAS

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I'm a huge advocate for heavy weigh but only when the macro nutrients are there such as carbohydrates. I would suggest sticking to a "medium weight" for you. Also try using a stair stepper or an olyptical, even an exercise bike. No need to go over board on the cardio, just 30 minutes a few times a week would suffice. Best of luck!


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[w8m8]

Thanks again... How important do you think calorie control is on a keto? I have been reading a lot of lit on it and some stuff is talking about as long as carbs are 9g or less every hour insulin wont initiate fat storage regardless of cals. It has been a while so I need to get back into the books BUT I have always lived by more cals than maintenance for bulking and less cals than maintenance (adjust accordingly) plain and simple. Any truth to this (low carb high cal no fat storage)? The reason I am asking is because most of the high fat foods are also high in cals (aside from flax, diff nuts etc). Additionally I have come across articles saying that in CKD I should be consuming arounf 20% MORE than maintenance in kcals. Any thoughts?

 

[Pound4PoundAAS]

Sounds pretty good, I was around 3800 a day on Keto but if you want to take a lower calorie approach you will lose fat more easy but maintaining muscle may be harder


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