Pre-First cycle

[gt40racer]

I decided I'd like to do a cycle and found the Keto-Diet on here and since it seems that this is the go to diet for people trying to get their bf% down I'd figured I'd give it a try.
Btw, let me reiterate i'm not on any cycles whatsoever.

Haven't lifted weights in almost a year since a wreck racing motocross. Broke my wrist and had trouble getting back into lifting weights.

Start weight: 225 lbs. BF%: 33.3%

My goal from this is to get under 20% body fat or low enough to start a cycle.

 

[gt40racer]

Abreviation Key:
DB - Dumbbell, CM - Cable Machine, FW - Free Weights,
FWM - Free Weight Machine, BB - Barbell

HST Workout
Week 1 (not yet on keto)

Day 1
Chest
Incline Bench - 2x10 DBs 45 lbs. (first set) 50 lbs. (2nd set)
Chest Fly - 1x10 DB's 30 lbs

Back
Lat Pull Downs - CM 2x10 110, then 110

Rows - FWM 2x10 180 lbs, 180 lbs

Traps
Shrugs - DBs 1x10 65, then 80

Shoulders
Shoulder Press - DBs 1x10 50 lbs
Lateral Raise (front and side) - 1x10 DBs 20 lbs.
Rear Delt Fly - CM 1x10 35 lbs.

Bi's
Curl - DBs 2x10 30 lbs., then 30 for 2nd set

Tri's
Tri Extension - CM 2x10 70lbs, 80lbs

Calves
Calf Raise - CM 2x10 280, FWM 270

Abs
Leg Raises - 2x15

 

[gt40racer]

Day 2 (wednesday)

Chest
Incline Bench - DBs 2x10 45 lbs, 55 lbs,
Decline Bench - DBs 1x10 55 lbs

Shoulders
Military Press - BB 2x10 95 lbs, 85 lbs

Traps
Shrus - FWM 2x10 180 lbs, 270 lbs

Back
Rows - FWM 2x10 180 lbs, 180 lbs
Lat Pulldowns - CM 2x10 80 lbs, 90 lbs

Bi's
Curl - DB 2x10 20 lbs, 20 lbs

Tris
Tri Extensions - CM 2x10 70 lbs, 70 lbs

Calves
Calf Raises - CM 2x10 180 lbs, 180 lbs

Abs
Crunches - CM 2x15 50 lbs, 70 lbs

 

[gt40racer]

Week 1 Day 3 Friday

Chest
Incline Bench - DBs 2x10 55, 65 (failed at 7th rep, continued for 9.5 reps)
Chest Fly - CM 1x10 140

Back
Lat PullDown - CM 2x10 110, 110 (for 5 reps) (finished with 100 for 5 reps)
Rows - FWM 2x10 180, 200

Shoulders
Shoulder Press - DB 1x10 60 (failed after 7) (8,9 and 10 struggled after small rest)
Lateral Raise - DB 1x10 20
Rear Delt Fly - CM 1x10 115

Traps
Shrugs - FWM 2x10 180, 270

Bi's
DB Curl - DB 2x10 25, 25(20 for last 4 reps)

Tri's
Tri Extension - CM 2x10 80, 90

Calves
Calf Raises - CM 2x10 230, 250

Abs
Leg Lifts - BW 2x15

Started recording time of workouts
Total Elapsed Time of Workout - 52 minutes

 

[gt40racer]

Week 2 Day 1 (Monday)

Chest
Incline Bench - DB 2x10 55, 60
Chest Fly - CM 1x10 160

Back
Lat Pull-Downs - CM 2x10 110, 110
Rows - CM 2x10 170, 185

Shoulders
Shoulder Press - DB 1x10 60
Lateral Raise - DB 1x10 20
Rear Delt Fly - CM 1x10 70

Traps
Shrugs - FWM 2x10 185, 225

Bi's
DB Curl - DB 1x10 20
Preacher Curl - BB 1x10 65

Tri's
Tri Extension - CM 2x10 80, 90

Calves
Calf Raises - CM 2x15 200, 220

Abs
Leg Lifts - BWM 2x10

Note: I don't work-out legs partly due to shin-splits, but mostly due to the fact that my legs grow very big and I can't fit into jeans without upping my pant size considerably

 

[gt40racer]

Week 2 Day 2 (Wednesday)

Chest
Incline Bench - DB 2x10 55, 55
Chest Fly - CM 1x10 160

Back
Lat Pull-Downs - CM 2x10 110, 110 (Was a lot easier)
Rows - CM 2x10 180, 220

Shoulders
Shoulder Press - BB 1x10 125(7 reps, finished with 120 for 5 reps)
Lateral Raise - DB 1x10 25
Rear Delt Fly - CM 1x10 90

Traps
Shrugs - FWM 2x10 270, 330

Bi's
DB Curl - DB 2x10 25, 30(for 7 reps, finished with 25 for 5 reps)

Tri's
Tri Extension - DB 2x10 30, 30

Calves
Calf Raises - CM 2x10 300, 300

Abs
Leg Lifts - BWM 2x20

Started Keto Diet this day
(3300 cals maintenance)
2300 Cals
589.6 from protein, 150grams
1710.4 from fat, 190grams

10:30 AM EC stack 25mg/200mg
2:28 PM 1 multivitamin
4:35 PM 2nd EC Stack 25mg/200mg

Cals left over
70 total
-45.4 from protein, -4.6 grams
115.4 from fat, 12.5 grams

 

[gt40racer]

Day 2 Keto Diet (Thursday)

12:00 PM EC Stack 25mg/200mg
5:00 PM ECY Stack 25mg/200mg/18mg

Ate some uncooked meat, threw up most everything I ate that day

Left over Cals

1587.37 total
1273.38 from fat, 139.7 grams
313.99 from protein, 85.1 grams

 

[gt40racer]

Week 2 Day 3 (Friday)

Chest
Incline Bench - DB 2x10 60, 65 (struggle last 2)
Chest Fly - CM 1x10 180 (struggle with last rep, bumped down to 160 for last rep)

Back
Lat Pull-Downs - CM 2x10 120, (heart rate was 156), 135(120 for last rep)
Rows - FWM 2x10 180, 220

Shoulders
Shoulder Press - BB 1x10 125(for 6 reps) 115(for 3 reps)
Lateral Raise - DB 1x10 25
Rear Delt Fly - CM 1x10 100

Traps
Shrugs - FWM 2x10 230, 270

Bi's
DB Curl - DB 2x10 25

Tri's
Compound Tri Pushdowns - FWM 2x10 90, 180

Calves
Calf Raise - FW/BWM 2x10 125, 125 (125lbs plus bodyweight)(just found this new machine and its the best)

Abs
Leg Lifts - BWM 2x15

Keto-Diet (Week 1 Day 3)
9:44 AM ECY 25mg/200mg/9mg
3:15 PM ECY 25mg/200mg/9mg

Cals Left over for the day

Total - 520
Protein - 24.6 cals, 15.4 grams
Fat - 54.4 cals, 0 grams

 

[gt40racer]

Keto-Diet
Week 1 Day 4 (Saturday)
Decided against any EC or ECY supplementation... Made me feel sick.

Cals Left over for the day

Total - 133
Protein - 15.6 cals over daily limit, 10.4 grams left
Fat - 55.4 cals, 16 grams

 

[gt40racer]

Week 2 Day 4 (Sunday)

Chest
Incline Bench - DB 2x10 60, 60 (L. Wrist hurting real bad, the one I broke a while back)
Chest Fly - CM 1x10 180

Back
Lat Pull-Downs - CM 2x10 110, 110
Rows - CM 2x10 100, 120

Shoulders
Shoulder Press - BB 1x10 95
Lateral Raise - DB 1x10 25(15 for last 4 reps)
Rear Delt Fly - CM 1x10 90

Traps
Shrugs - FWM 2x10 180(15 reps, just felt too easy), 270(10 reps)

Bi's
Preacher Curl - BB 2x10 55, 55

Tri's
Tri Extension - CM 2x10 80, 90

Calves
Calf Raises - FW/BWM 2x10 135, 135

Abs
Torso Rotation - CM 2x15 110, 110

Note: Felt alot weaker through this workout, didn't plan for an extra day but wasn't sure with it being my carb day on keto-diet

Keto-Diet
Week 1 Day 5 (Sunday)

(BTW Tues, Thurs, Sat. and Sun. are all offdays for weight lifting, usually do cardio but don't record it)

Usual Daily Caloric intake, except with 700 carbs.(carbs to last sunday and monday)
First thing to eat is a banana and some lasagna!!

Cals Left
Total - went over 115 cals
Protein - ??? was impossible to calculate protein cals (in other words the numbers just didn't make sense)
Protein - 21 grams left
Fat - 993 cals
Fat - 78 grams left over
Carbs - 425 left over