>>SANCTUARY<<

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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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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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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Two weeks over and here are the final summaries.

I weigh 235.4lbs and my waist is down to 38.6in, which puts me to 19.5% BF according to BMI, and this also means I am down 2% from the last week, nice.

I noticed one thing. I feel great when not eating carbs, and I feel awful when I start eating carbs. Actually I feel just like I felt before I started keto diet. And TBH I feel great on keto, almost no exhaustion and great mood, can’t figure out why, when it is suppose to be different.

Anyways I am starting another week of this thing and I expect it to be another success.

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Another day in a keto world.

I still have no bad breath and I was even lower on my carbs this week, must be I am not having these problems or something else is wrong. I also noticed progress is slowing down and i really don’t like that, I mean I am making progress but not so much as the first week. I guess some progress is better than no progress at all.

Anyways, I am doing my carb depleating workout tonight and hope loading will bring something good If not than it is time to put in some extra cardio to my workouts and see where will I end with it…

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Yesterday was me = suffering…

I ate my first meal in 6:30AM and my next meal was 6:30PM, are you noticing a patern here? Bad day overall, but this morning I got up and found that I have only one hole left on my belt and in my pants I feel like Charlie Chaplin. I suppose 12 hours without any proteins will leave my muscles sore for another day and increse the catabolism but I had two meals after my stretching workout and I just hope not to much damage is made.

Anyways this week was so great diet-wise, I am still below 1% of carbs per day and I really dont feel any worse than on my regular "eating all  the candies in sight", actually I feel better. I have such a consecvences from the last workout, microtrauma ftw! Anyways I hope I will repair toll tomorow full body depleating workout, or else.

So far so good…

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PS. Oh yeah, body weight is 228lbs

Zombie workout.

It is an expresion I heard from Milos Sarcev, am not sure if he coined it but it is definitelly something I experienced last night.

Diet was great the whole day, and I had less than 0.5% carbs in my diet. Workout started so good, with huge loads of weight, great pumps and full mental focus. Not that much energy, but I pushed it all the way to the end. Finished with stretching and than limped home drulling and rambling something like " braaaiiins…"

An hour and a half of pure torture, starting with complete leg workout, than moving on my lats, rear shoulder and finishing it off with my biceps. Anyone saying they like this is a damn liar! This morning I am limited with my movements and I have a tendency of groaning with every move I make.

Anyways I have a two days rest now and I plan on using it…

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Second week start, here is the summary of the Monday.

After two days of loading I felt great. My carb coated brain thanked me and rewarded me with a big muscle pump feeling the entire day. When I got to my workout I was rewarded with another great gift - loads of strength. Both my reps and my workout intensity went up. Muscle pump, blood flow all was amazing.

My diet is back to no carbs, but this time it seams I am teking it much easier than the last week. Also I got up this morning with more ease than previous week, considering the workout I had last night. I only hope I will continue to make such a great progress all through this week. My veins are poping all over the place and it’s a great feeling, I still have to see my abs poping out under those 20%bf, but all in good time…

Since I have a bad lower back and slightly injured shoulder I also included several different stretching exercises to get my muscles and joints more flexible, and to be honest it was an instant relief, at least in my shoulders. I have a herniated disk in my lower back and it is pressing my sciatic nerve on the right side, so my right leg is a bit of a problem but with time and some stretching I will fix it just like that.

So far so good,

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