Katies journal-taking my mind off the situation

[katielead130]

So....here I am

Started a keto diet a couple weeks ago and it was all going fine...then last week all my personal stresses got on top of me, comfort eating was never going to be avoidable The diet went out the window and I managed to gain 9 frikin lbs in the past 5 days!!

The results I had on keto for even that short amount of time were amazing...my abs were beginning to show, i felt great etc etc I ran the diet along side this training plan

Monday is back and chest

Deadlifts with barbell 40kg - Military press barbell 24kg 3 sets 8-10 reps superset

Squats ass to grass 30kg - Seated Arnold press dumbells 6kg 8-10 reps superset

Squat press ass to grass dumbells 10kg 3 sets 8-10 reps

Forward to reverse lunges dumbells 8kg 3 sets 8-10 reps each leg

Frontal Raise dumbells 6kg 3 sets 8-10 reps

Lateral Raise dumbell single arm 6kg 3 sets 8-10 reps

Shrugs dumbells 18kg 3 sets 10 reps

I also do 90mins of boxing in the evening.....





Tuesday is metabolic routine day

Dumbbell Lunges 8kg - Jump Squats 3 sets 8-10 reps superset

Dumbbell step ups 8kg 10 each leg - Jump squats 3 sets 8-10 reps superset

Reverse Lunges - single arm rows Dumbell 18kg 3 sets 8-10 reps superset

Burpees 3 sets 8-10 reps


Wednesday is my day off


Thursday is back and chest

Press ups - bent over rows dumbbells 12kg 3 sets 8-10 reps superset

Bench press smiths machine 25kg - single arm rows dumbbell 18kg 3 sets 8-10 reps superset

Chest press dumbbells 12kg - Bent over row dumbbells 12kg 3 sets 8-10 reps superset

Deadlifts Dumbbells 16kg 3 sets 8-10 reps

Cable flys 6.25kg - lateral wide pull down 35kg 3 sets 8-10 reps superset

Cable seated row 20kg 3 sets 8-10 reps

and I do either a 5k or spin class in the evening

Friday is an option day for me...i either rest or run 5k

saturday is metabolic day

sunday option day 5k or rest


I changed to a 5x5 routine in place of shoulders and legs, back and chest, everything else on the plan has stayed the same...its 5 sets of 5 reps going 25% heavier than normal on my major muscle groups the routine looks like this

Squats 5 5

Bench Press 5 5

Mid Back Rows 5 5

Triceps & Abs

i decided focusing on something new and really punishing my body in the gym is the best way to get my mind back and relieve some stress... its long due time for strength training as ive been stuck on those same weights for a good amount of time...all in the hope after 4 weeks or so i will be able to go back to my supersets but lifting heavier...

Will this work??

im going to start keto again today, and i will be logging my food on this tread so i have incentive to not eat shit like i have done most of the week....comfort eating is THE WORST!

measurements thankfully have stayed the same ( chest 30" waist 25" hips 32")

weight currently thanks to my 9lb gain is 135lb

 

[Imosted]

i dont think you really gained 9 pounds in 5 days, most is probably water weight from junk food salt and so on.
for the rest of your Q someone with better knowledge can answer.

 

[Curt James]

Did I hear someone say sugar cravings?

 

[Ezskanken]

Have you thought about doing for example say 10 reps one week, next week do 7, then the week after that do 5 reps. After that go back to 10 reps and you should be moving more weight.

Do you workout alone or with a partner?

Regardless, good to see you lit that fire under your ass again. Keep up the focus and you will succeed...

 

[Powermaster]

IMO the worst thing you can do is expect perfection in sticking with a strict diet plan.
A better way is to expect to get stressed at times and occasionally fall off the wagon and have to throw in a cheat meal now and then.
Even though I believe the body has an unlimited capacity to store fat, Like Imosted mentioned, 9 pounds in 5 days could be mostly water from the junk food.

 

[triplstep]

i dont think you really gained 9 pounds in 5 days, most is probably water weight from junk food salt and so on.

This here Katie. ^^^^^^^^^

Not to worry too much, the 9 lbs will melt just as fast as it did the first time.

It is tough to make gains with rep poundage the deeper you go into the keto diet. Don't get frustrated if it happens. Some days you can feel awesome in the gym, and some you could be a bit sluggish. Just show up and perform to the limits of your mind and body that day, and you will SUCCEED.

Good luck...................!

 

[07bobber]

Why don't you do the ckd, you can eat carbs one or two days a week so you don't falter

 

[caaraa]

Regardless, good to see you lit that fire under your ass again. Keep up the focus and you will succeed...

 

[katielead130]

Yes sugar cravings already didnt work out yesterday but will be today

yesterday went as follows

8-10am

multi vit
omega 3
milk thistle
1 scoop pharma whey

10-12pm

4 egg omellette tsp ketchup
2 tbs olive oil

5-6pm

gammon boiled joint 200g
2 eggs

8-9pm

400g chicken breast
salad

poor food day as my appitite is 0 unless i see buscuits....its all i want at the moment. Im going with the CKD suggestion, think it will be better for my workouts...I know that 9lb wont all be fat but im better 2lb of it will be :/

my own fault for letting my personal shit mess my very good regime up...damn it...

 

[katielead130]

day 2

30 mins intense spin followed with a sauna and steam <---- the best!!!

8am-10am

omlette 2 eggs 4 whites, 2 tbs olive oil, tbs ketchup

10-12pm

can of tuna tbs mayo
25g almonds

2-3pm

100g chicken breast
120g beef joint
mixed veg 80g

8-9pm

300g chicken breast
lettuce
tbs mayo

1714 cal fat 82 protein 229 carbs 12 sugar 10

i know...mayo and ketchup arent great.... the condiments are staying for a bit....i cant let them go yet!

 

[katielead130]

not gunna keep this up...cant be bothered to log everything, but i will be being very good...

 

[ebfitness]

Just remember to look forward to your cheat meal...it gives you something to live for, haha!