Hi, folks!

I thought I would post some results for you. I'm doing hardcore keto 65-70% fat, 25-30% protein, 5-10% carbs. Cals cycle with carb meals anywhere from 1300 post carb up to 3k on a heavy carb day. I'm carbing up with one meal per week, Heller-style, timed to hit the intense part of my WO week. The meal is often something like steel cut oats with blackstrap molasses, fruit and yogurt and maybe some wheat toast with jam. If I feel really depleted, I'll add some dextrose pre-WO and/or throw in a smaller, 2nd carb meal during the week.

For lifting, I'm working with a trainer twice a week. Other exercise is 2-4 hrs per week of shito-ryu karate. (Aionagi school, a cousin to shoto-kan for you karate buffs)

Time period is 6 weeks: 6 weeks on the eating plan and 5 weeks working out. Stats are done by the trainer with calipers and cross-checked with tape measure.

BF% lost ---- 4.5%
scale loss ---- 2 lbs
fat mass lost ---- 9.5 lbs
LBM gained ---- 7.5 lbs


Inches lost

chest ---- 1.75
waist ---- 2.45
hips ---- 2.75
thigh ---- 1.75

Seems to be working really well. I have been considering doing a third lifting day on my own (can't afford that guy 3x/week). And he wants me to do 2 half hr cardio sessions, but giventhe results I'm getting, maybe I should not fix what ain't broke? I'll be happy to listen to reasons I should add the lifting day, but I think the extra cardio is a lost cause.

Cheers,

Friday

So how is your bodyparts split into the two lifting workouts. Personally I would have you lift like this.

Mon-Chest,Delts,Tris,abs

Wed-Legs,calves,lower back

Fri-Back,bis,rear delts,abs

This is what my wife and I are doing it is the best way for maximum recovery time so you can blast your muscle fresh without overtraining. I know it works as my wife got up to 165lbs at 16% bodyfat at a height of 5'2". Of course we also train all out heavy as well.

congrats on the numbers...my .02 add the xtra lifting day and only add the cardio when you plateau...the more cardio you donow the more you will have to do later when your body adapts....slow and steady wins the race...good job

As for the rotation, I do what the trainer tells me. It usually upper body one day, lower the next, with core usually coming in on the upper body day. He seems to be mixing it up pretty well. We do a combo of pyramids and drop sets, super sets here and there. Today was hack squats/lunges, for example.

He doesn't treat me 'like a girl' at all, but he's still learign my abilities. I chuckle at him sometimes. He put me on cable flys at the end of one session and said we were going to do drop sets and burn out my chest and shoulders... Then he watched me pop 20 reps while looking at him funny and asking if this was supposed to be burning any?

"Ok... so we're NOT doing drop sets. I'll UP the weight instead."

Adding the third lifting day - gonna be hard. My schedule is hell, but I'll see what I can do.

M - karate
T - lift
W - karate
sat - lift

I'm also doing heavy classwork for my PhD and single-momming while for another 6 weeks or so til we can join hubby at our new house. Free time I ain't got.

Thanks for the suggestions tho.

Cheers,

Friday

Yeah, great job fridayeyes!

Fridayeyes, Looks like your trainer and program are working for you. Congrats on your loss! (that would sound funny anywhere else)

Jag

Great going, girl! Sounds to me like you've found something that works for you. I wouldn't add extra cardio unless there's something you would enjoy doing. An extra day of weight training (maybe on Thurs?) might be beneficial - just an add'l 30-40min workout would contribute to more strength gains. But if you really don't have time for anything else, why not just stick with what is working?

Jen