>>SANCTUARY<<

I missed my cardio workout last night and had a cheat meal, blame it on my mother…

I had six meals yesterday, how cool is that,and it all summed up to more than 300gr of protein.

I also had another great workout, but I realize I will have problems with this gym I am working at. I mean I can always make my own weights, but there are some machines that are just not in such a great condition, and it is making me workout with lesser intensity…

Aside from that everything else is going on just great. I am waiting to see waht end results will bring this week.

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I definitely increased my protein intake, which is good, since I am not planing to loose any more muscles.

During my first diet cycle, from November last year till May this year I lost a significan amount of fat, but in the last two months my strength started to diminish and it is a sure sign my muscles are boing vasted…wont happen again.

I had another great 30 minute cardio and 15 minute dynamic stretching session last night. Even if I started to train every day I am not feeling any loss of energy or strength, I just get in the gym and my stuff with full intensity.

BTW, even if my waist is not getting smaller I am still seing some definition appearing on my body. One thing is really making me happy and it is the fact that my hams are starting to get more and more defined, which is a great thing. I also start noticing some vascularity on my shoulders and forearms, which is a great success, considering my 20% body fat number…

anyways I feel great and I figure it is the most important thing, and coupple more weeks and I will be on top of things.

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Monday was good.

I lifted 8 plates on leg press machine, this is good, since it means my back injury is getting better. I also did a standing biceps curl, but I think I could use another exercise for my biceps, since it is probably the only body part that recuperates in shorthest amount of time possible.

Diet is really great, and I feel I will be making huge success this week, at least I am ready for it!

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Three weeks are finished and this third week I made very little progress or maybe none at all.

I consumed a bit more carbohydrates so i probably exited my ketosis already on Thursday. My body stats are 233.5lbs and 38.6 waist, which puts me in a 20% (BMI) bodyfat range.

The good thing is I did three 40 minutes cardio sessions, so I suppose it was just the bad week. I had a lot of stres on job and privately so I guess it also played it’s role. I guess I will have to wait for this week to be over and see how it all turns out in the next seven days.

Anyways I really like the DC workout, just my thing and my poundage volumes are through the roof. Yesterday I was on the stationary bike and a short session of dynamic stretching.

All in all not such a bad week, at least as far as the workouts go.

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Here is the graph of my lifting volume compared last three workouts to a mass from the past months

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Here is another Friday morning and another great cardio session finished.

I realize these daily journals tend to get boring with time, and I repeat most of my content, but such is the nature of these posts.

By higher force I consumed more carbs yesterday (somewhere around 100gr) I simply had nothing else to eat but potatoes and no way to find something else to eat, so I had to do it.  But it is OK, today i am back on track and ready for another great workout.

I repeated my dynamic stretching workout yesterday and it is really helping my mobility. Only I still have problems with strength in my right leg…

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I survived another half a body workout and it is great!

I worked my biceps, forearms and my legs. Workout was a blast and I am starting to realize my gym hasn’t enough weights for me. It’s not that I am that strong, but gym is just lame…

I am still extremely low on my carbs and still no problems with it. I think this is going to work really well for me. I have to supplement my diet with some high protein shake to lower possibility of catabolism even lower.

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Yesterday was a great day. I have absolutely no problems with this keto diet, and I  eat less than 10gr of carbs a day.

I have no feeling of hunger, no cravings or hallucinations and absolutely no bad breath from being in ketosis. This makes me wonder if I have high fasting level of blood sugar? Have to check on that.

Anyways, I had a bit different workout last night. Like I planned I started with cardio, but I also added a twist in the plot. I started with dynamic stretching. I do 20 minutes sessions before cardio, than a 45 minutes of stationary bike and than a static stretching of my calves, adductor and my hamstrings. Since I injured my sciatic nerve I noticed these muscles on the right leg are really thigh and shortened and this limits my movement severely, so I plan to fix that.

All in all another great week started.

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After two weeks no strength loss, but rather strength gain and this definitely proves this nutrition plan actually works! Which is really great news.

So basic summary for these two weeks is 2 lbs less, waist is 3 in smaller and bodyfat according to BMI is 4% less, not bad for a two weeks plan, looking forward to the next two weeks

I also started the si called DogCrap workout training system and it proves to be great thing for me. I always liked working woth really big weights and when I used to lift heavy I was also getting bigger. Due to many injuries I picked up along the way, all due to inaproriate technique and overestimating my posibilities I decided to go with blood volume training. When you look at the theory it sounds plausible, the more blood you pump into your muscle the more will your muscles grow, because blood is feeding the muscles, but it works in a limited way. When it comes to a serious growth we all know it happens on your plate and when you sleep, and you just can not be big without lifting big.

I was always the big guy in the gym, but in the last five years I am one of those big guys walking around with big stomach and joining the avarage group of lifters, rather than pushing my self even further and achieving my personal max. We learn our whole life and I learned a lot in the last year. I learned how to change my diet, how to change my workouts and how to stick with my goals. I still have to learn a lot, like which way to implement cardio in my workout week to make the best of my weightlifting and my overall body conditioning to keep the muscles an keep the fat of or even lower it.

I have a great feeling about the up comming period and I can only have more motivation to continue with my life goals and I know I will not quit, as long as I live.

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