Hey been lifting for general fitness for some time. I'm in my late 30s and have lifted on again/off again since my 20s. I've currently been lifting 3 days a week for the last 3 years, with very few (less than 10) missed sessions.
That said, my current focus is leaning down before a clean bulk. I'm eating keto and have been for 4 weeks. I was eating low calorie below maintenance previously.
I want to stay Keto but my gains (losses) are flattening out and test strips are showing me out of Keto more than in. I don't want to put the effort forward to not eating carbs and be out + my lifts are suffering.
Enter stage left this log - I'm hoping to log my eating/training and dial it in more specifically I think my flattening out of keto and weight loss has to do with an ill-tracked diet. I hope to iron that out here.
As the title says my goals are simple, get bigger, get stronger. However, life isn’t that simple nor is it that black and white. I want to keep a BF ideally that hovers around 10% which I’m currently (I’m guessing) about 15ish. So, right now the goal is to lean out, then clean bulk which I’ll expect will be a pattern. Currently I think because of my eating, my lifts are lighter and suffering some.
I weigh on Monday morning after the gym my weights have been as follows:
5min warm up run
Seated box jump holding 25# 6x3
Squats to 3 rep max, 3x 275
Bench up-to 3 rep max then back down to 75% 3x8
Chest supported rows (on machine) 75# 5x12
Hammer curls 3x15 25#
Rope pushdowns 80# 3x15
Pre-workout: (Advocare spark)
Breakfast: 4 whole eggs scrambled 1/2 cup sharp cheddar (whole) one table spoon sour cream (whole) 3 fish oil pills / multi vitamin Coffee x 3 with half/half
Lunch: one can tuna
Snack: half cup sharp cheddar (whole), 6oz chicken breast
Dinner: Salad 10oz steak, 1/2 avocado, oil sautéd fajita vegetables
9hours 20 minutes