drillbabydrill
Registered
Hey Everyone!
I just joined this forum not too long ago in hopes of finding a better forum then the one I am involved in right now. I will be running a Keto diet for 12 weeks. The plan is as follows.
173 lbm 6 foot 208 lbs-Goal to get under 8% body fat.
10 days in keto and a carb load for 24 hours.
Diet consist of 2000 calories a day which is just about 400 under maintenance.
Food intake will also be noted in this journal along with my workouts.
Goal is to lose 2 lbs of fat a week.
After the 12 weeks I will either go to a bulking diet or just increase my calories on the keto diet to go into a test e cycle for 10 weeks. Any thoughts on this please feel free to comment.
I have done a CKD diet before with great results and was the most cut I have ever been. That was back in 2007.
Workouts are as follows:
Monday-Chest/Biceps/Forearms
Dumbbell Bench Press-4 sets of 12,10,8,8
Incline Barbell Bench Press-4 sets of 12,10,8,8
Dips-4 sets of max
Cable Crossovers-4 sets of 10
Incline Barbell Curl(Alternating)-4 sets of 12,10,8,8
Rope Cable Curl-3 sets of 10
Preacher Curl-3 sets of 10
EZ Bar Reverse Curl-3 sets of 10
Wrist Curl-3 sets of 12
Tuesday-Legs /Abs
Squats-5 sets of 12,12,10,10,8
Stiff Leg Deadlift-4 sets of 12
Leg Press-4 sets of 10
Leg Curl-4 sets of 10
Hanging Leg Raise-3 sets of 15
Swiss Ball Crunch-3 sets of 20
Hover-3 sets of max
Thursday-Shoulders/Traps/Triceps
Seated Barbell Press-4 sets of 8
Dumbbell Front Raise-4 sets of 12
Dumbell Lateral Raise-4 sets of 10
Cable Reverse Fly-4 sets of 12
Dumbbell Shrug-5 sets of 15,12,12,10,10
Lying Dumbbell Extension-4 sets of 10
Cable Tricep Extension(Rope)-3 sets of 10
Dumbbells Kickbacks-3 sets of 12
Friday-Back/Calves/Abs
Wide Grip Pullups-4 sets of max
Cable Row-4 sets of 10
One Arm Dumbbell Row-4 sets of 8
Close Grip Pulldown-4 sets of 12
Standing Calf Raise-5 sets of 10,10,8,8,6
Decline Sit Ups-3 sets of 20
Floor Crunch-3 sets of 20
Hanging Leg Raise-3 sets of 15
Any advice on this thread would be great and much appreciated.
Thanks!
I just joined this forum not too long ago in hopes of finding a better forum then the one I am involved in right now. I will be running a Keto diet for 12 weeks. The plan is as follows.
173 lbm 6 foot 208 lbs-Goal to get under 8% body fat.
10 days in keto and a carb load for 24 hours.
Diet consist of 2000 calories a day which is just about 400 under maintenance.
Food intake will also be noted in this journal along with my workouts.
Goal is to lose 2 lbs of fat a week.
After the 12 weeks I will either go to a bulking diet or just increase my calories on the keto diet to go into a test e cycle for 10 weeks. Any thoughts on this please feel free to comment.
I have done a CKD diet before with great results and was the most cut I have ever been. That was back in 2007.
Workouts are as follows:
Monday-Chest/Biceps/Forearms
Dumbbell Bench Press-4 sets of 12,10,8,8
Incline Barbell Bench Press-4 sets of 12,10,8,8
Dips-4 sets of max
Cable Crossovers-4 sets of 10
Incline Barbell Curl(Alternating)-4 sets of 12,10,8,8
Rope Cable Curl-3 sets of 10
Preacher Curl-3 sets of 10
EZ Bar Reverse Curl-3 sets of 10
Wrist Curl-3 sets of 12
Tuesday-Legs /Abs
Squats-5 sets of 12,12,10,10,8
Stiff Leg Deadlift-4 sets of 12
Leg Press-4 sets of 10
Leg Curl-4 sets of 10
Hanging Leg Raise-3 sets of 15
Swiss Ball Crunch-3 sets of 20
Hover-3 sets of max
Thursday-Shoulders/Traps/Triceps
Seated Barbell Press-4 sets of 8
Dumbbell Front Raise-4 sets of 12
Dumbell Lateral Raise-4 sets of 10
Cable Reverse Fly-4 sets of 12
Dumbbell Shrug-5 sets of 15,12,12,10,10
Lying Dumbbell Extension-4 sets of 10
Cable Tricep Extension(Rope)-3 sets of 10
Dumbbells Kickbacks-3 sets of 12
Friday-Back/Calves/Abs
Wide Grip Pullups-4 sets of max
Cable Row-4 sets of 10
One Arm Dumbbell Row-4 sets of 8
Close Grip Pulldown-4 sets of 12
Standing Calf Raise-5 sets of 10,10,8,8,6
Decline Sit Ups-3 sets of 20
Floor Crunch-3 sets of 20
Hanging Leg Raise-3 sets of 15
Any advice on this thread would be great and much appreciated.
Thanks!
