[Thomas_Rivera]

So I've just gotten back into lifting after a long break. I had a lot of things fall apart, father dieing, financial and romantic stuff falling out. Lost a lot of size and muscle, but I'm looking to pull it together and perhaps compete in a year or two time. Right now I float in between 172-182 pounds. I currently do the AD diet, a cyclic ketogenic diet. My caloric consumption varies between 1500 calories some days and up to 3000 other days. I cycle my calories and like to stay at an average of 2000 a day. My low carb days are between 5-12 days long and my carb loads last usually around 2 days. I live in NYC so I do a good deal of walking, the only actual cardio I count is HIIT cardio.

[Freak]

I'll be looking forward to this log. You are the man when it comes to cool fat loss diets.

[Thomas_Rivera]

Thanks. It's going good so far, the training and cardio have kicked it into gear. Hopefully the diet goes smoothly and the bulk goes smoother.

I'll be posting recipes i've made as I make new ones.

[Moro]

Best of luck with everything tom ill be following/learning

[Thomas_Rivera]

Thanks Moro, i'll be putting as much detail as I can muster whenever I get on.

[Moro]

cool man im looking forward to it

[gringo220]

I'll be watching this one.

[mr_bhana]

abs look leaner. You shaved too lol

Ill be watching

[Thomas_Rivera]

Thanks Gringo. Yeah Bhana, I have to shave them or else they get really hairy. It's the wolf gene. I have been getting leaner and mantaining body weight, right now I've just eaten but a little dehydrated from not drinking and I weigh in at 175.6.

So far today -

Diet:
1/2 pound of boars head ham
2/3 pound of pepper jack cheese

Training:
Today was the last week we all got together to play a game of football in the snow, which was more like ice with snow under it.

[mr_bhana]

lol @ the wolf genes. Its warm here in england suprisingly! I could wear a t shirt and not feel it at all!

[Thomas_Rivera]

It's been cold here the past few days, I don't mind cold but I do mind running over ice. If it was cold I could just throw on an extra shirt and pair of shorts under my sweats and go at it.

Last night I had four shiskabobs with chicken, about 8 ounces of chicharon de pollo, which is fried pieces of chicken in a light batter, 1 wing, 1 leg, 1 thigh, part of a breast of a small fryer chicken.

Today is sunday so its time for football games so i'll be staying home to watch it.

[Thomas_Rivera]

Sundays diet and other stuff:

6 sausage links
1 half fried small fryer chicken
8 crab sticks (these sucked)
1 qt of chicken and broccoli
A few handfuls of cheerios
1 tablespoon of peanut butter
A few ounces of fried chicken pieces

Giants won the number 1 seed in the NFC spot, I am extremely happy about that. I'll be getting my ID tomorrow then getting my security guard training. I'll be trying to get a job at a hospital that's very close to me, no more than a 5 minute walk away from me. If I could get a job there I would be extremely satisfied.

My back is sore from the football game. It's the only thing that is sore. I'm going to be revamping my back routine, I've had more problem with my back than any other muscle group. Any advice i'd be willing to take.

[chrispghmuscle]

Keep up hard work Thomas.....

[Thomas_Rivera]

Thanks, I will.

Today so far i've eaten 6 brown n serve sausages. Fairly cheap, 1 dollar for 10 links. Fairly cost effective, about 0.7 calories per a cent I had to pay for 10 boxes.

Maple flavored
Calories: 210
Fat: 19
Protein: 8
Carbs 2

Original
Calories: 200
Protein: 8
Carbs: 2

Had three of each and wrapped them in ham, tossed them in the microwave then ate them.

Today I need to get some clothes washed, and the hit the gym and do legs, if I get it done in the opposite order clothes will not get washed at all.

[mr_bhana]

New yorkers and their Laundrettes

Whats your current back routine like?

[Thomas_Rivera]

There are washing machines in my building i was them downstairs :).

Seated cable rows, shrugs and seated machine lat pulldowns.

[Thomas_Rivera]

Off of my carb load, haven't had time to update really.

I got that pleasant keto sweat smell that I do love so much. I'm going to shower, get one more meal in and try to fall asleep.

[Thomas_Rivera]

Had a leg workout today.

Front squats
135X10
135X8
135X8

Deadlifts
135X7
135X5

Calf raises
210X10
270X10


Started to do deadlifts again. Still sort of shaky with them, but it's building back.

[mperk]

Hey Bro - great to see you back at it!

[islander]

I know theres your keto thread around here somewhere but before I get distracted looking for at Ill just ask here. How did you find your energy and stamina on wo and nonwo days?

[mperk]

Hey Islander - I kno u asked TR - but for me - I go for a lower intensity workout with more rest between sets on carb low days. Great days to do drop sets. Also have a Diet Rockstar before/during w/o. Also I try to get 1/2 my days carbs (a whopping 20gms!) right before the w/o.

[Thomas_Rivera]

Originally Posted by mperk

Hey Bro - great to see you back at it!

Thanks, i'll be updating soon, Ive been busy working towards my security training.

Originally Posted by islander

I know theres your keto thread around here somewhere but before I get distracted looking for at Ill just ask here. How did you find your energy and stamina on wo and nonwo days?

My energy is high, very high.

Originally Posted by mperk

Hey Islander - I kno u asked TR - but for me - I go for a lower intensity workout with more rest between sets on carb low days. Great days to do drop sets. Also have a Diet Rockstar before/during w/o. Also I try to get 1/2 my days carbs (a whopping 20gms!) right before the w/o.

I've done HIIT on non workout days in between carb loads of up to two weeks and I feel fine energy wise.

[mperk]

Hey Thomas - you like the HIIT better than the slow burn low intensity cardio for fat burn? I've alwats done hIIT but am trying the low intensity for 60 mins now. But only like 2x a week - so boring! What your security training all about? U going to be a private cop or a FBI agent? LOL Props man!

[Thomas_Rivera]

Originally Posted by mperk

Hey Thomas - you like the HIIT better than the slow burn low intensity cardio for fat burn? I've alwats done hIIT but am trying the low intensity for 60 mins now. But only like 2x a week - so boring! What your security training all about? U going to be a private cop or a FBI agent? LOL Props man!

I like HIIT more, its quicker, more effective and feels good. I want to become a security guard at a local hospital, union benefits, decent pay and it is literally a total of 15 minutes travel time by foot.

[Freak]

Your diet sucks :) I love it though.

How many calories are you consuming on your normal days and on your refeed days? You look lean but do you take bf measurements to track your progress?

[Thomas_Rivera]

I yoyo alot in my calorie intake, I try to keep the mean average through the week at 2k a day, sometimes 2.1k.

Carb loads I've been going till I feel like I will get bloated. I haven't tested my body fat, I tend to hold more fat in my chest and stomach, its annoying.

[mperk]

Thomas - where's your weight at now? Whats your height? 2 K seems low - are you lifting on that? won't u loose/burn muscle?

Thanks for the info, bro.

[Thomas_Rivera]

Originally Posted by mperk

Thomas - where's your weight at now? Whats your height? 2 K seems low - are you lifting on that? won't u loose/burn muscle?

Thanks for the info, bro.

178, about 5'10. I screwed my metabolism over after my dad had died, I stopped eating and training for a long time. I've actually been putting muscle on with this diet. I've been using it for recomp, I started the diet out at 1500-1800 calories a day, saw good body fat drop, then when i upped it I saw muscle gain.

[Thomas_Rivera]

I'm low on funds, I need to get a job, I owe my gym 300 dollars.

[Julio]

people make to much excuses about energy levels on ketosis or any low carb diet. i was doing hiit 3 times a week while i was on ketosis and i never lacked energy and this is not counting the football games we had on Saturdays.