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  #646   ^
Old Thu, Nov-15-18, 16:39
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,113
 
Plan: Low carb/high protien
Stats: 251/221/190 Male 5 ft 10 inch
BF:
Progress: 49%
Location: Idaho
Default

Today is a scheduled day off from the iron. I'll try to get in some cardio at work tonight.

Change of plan:

I'm quite discouraged about my failure to lose weight. I've been putting in *a lot* of effort, yet seeing very few and very small changes in body weight.

Now in my head, I understand that I'm currently attempting to accomplish two things at once - build muscles up while simultaneously losing body fat. I'm eating toward that goal - with protein high, moderate fats, and carbs very low.

However I'm beginning to suspect that the excess protein I've been providing for muscle growth is a problem. It's what you are supposed to do when you are trying to grow muscle. Muscle is made of protein, and you can't build muscle without eating protein! I've been having a hard time wrapping my head around reducing protein for that reason...

However - Your body (amazing machine!) can also convert protein into glucose, which of course throws you out of ketosis and makes you hungry. So you eat more protein, and then get into an almost carb-like cycle of hunger and eating. Tragic.

A great mind (or maybe a sarcastic mind) once said something to the effect of "Stupidity is doing the same thing over and over, and expecting a different outcome."

Well, I'm not going to keep busting my butt the same, eating the same, and expect my weight to suddenly start dropping. What I'm doing isn't working - at least as far as bodyweight goes. I've lost 5 lb since Oct 8 while killing myself at resistance training and cardio.

I've been stalled out at roughly this weight for 6 weeks, so I'm going to change a variable. I'm going to cut waaaay back on the protein, replace those calories with fat, while continuing to bust my butt and restrict carbs. I'm going to give it a month.

I *may* also attempt intermittent fasting. Not sure how that's going to mesh with rotating shift work, but I'll see what can be done.

Now, all that said...

Overall, I'm very happy with progress. I'm about 50% stronger than I was at the outset, and I don't get winded nearly as fast. My body has hardened a lot, and I'm starting to see muscle definition where there was none before.

I can see my clavicles again (barely). My clothes are loose, and I'm no longer sore the day after serious lifting (stiff, but not sore). I've likely added 3-5 lbs of muscle mass. Also today, I hitched up my pants and decided I'd better tighten my belt some more. There were no more holes left to go tighter. These are good things that are happening, all of them.

On the other hand, I also want to get the most out of all that hard effort that I've been putting in, and see some movement on the scale. So stop doing the same thing over and over, right?

Last edited by IdahoSpud : Fri, Nov-16-18 at 00:36.
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  #647   ^
Old Fri, Nov-16-18, 01:09
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,113
 
Plan: Low carb/high protien
Stats: 251/221/190 Male 5 ft 10 inch
BF:
Progress: 49%
Location: Idaho
Default

Cardio at work

30 trips up and down my 2 flights of stairs, 20 minutes.
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  #648   ^
Old Fri, Nov-16-18, 17:32
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,113
 
Plan: Low carb/high protien
Stats: 251/221/190 Male 5 ft 10 inch
BF:
Progress: 49%
Location: Idaho
Default

Chest and Back day

Circuit 1 (push/pull - hit the lower lats and clavicular pecs back to back)
Bent over dumbbell rows 30x20,15,10,10
Incline Barbell Bench Press 90x15,10,8,6

Brief rest while setting up weights for the next circuit

Circuit 2 (pull/pull - upper lats and pectoralis major) Would have liked this to be a push/pull, but the triceps were hammered by the previous bench press.
Cable Pulldown 120x10 100x10,10,10
Dumbbell Flyes 30x10,10,10,10

Brief rest while setting up next circuit

Circuit 3 (whole body/cardio and trapezius) First ever attempt at power cleans. I used the shrugs to catch my breath, not as a complementary exercise.
Power Cleans 90x5,5,5,5,5 Serious cardio action here. Heart rate was through the roof after just 5 of these.
Barbell Shrugs 90x20,20,10,10

Obliques/whole body
Landmine twist 25lbx10,10,10. These left me gasping also...

About this time the wife showed up and started a conversation, so I didn't get much more done. It was time anyway. 50 minutes, Avg heart rate 146.

Did Ab roller 5, 5
Dumbbell Clean and press, single side 30x5. ...and done.

Most of the above exercises required a great deal of grip strength to perform, so today really blasted the forearms as well. Very cool.

Not sure about cardio at work tonight. Tomorrow is Leg day, and it would be good to start with them fresh. I'll have to see if I can come up with something aerobic that won't work the legs too hard.

Edit:
A little bit of finish-up at work. 10-15 min. I'm not strong or light enough yet to perform full bodyweight exercises, so I did some incline pushups and assisted pullups.
Standing Incline pushups 10,10,10
Assisted Pull ups 5,5,5 (still difficult, even assisted)
Bent over dumbbell row 30x10
Dumbbell Side Bends 50x10,10

V-ups 10,5,8 Heh. Doing these with work boots on is... difficult (and painful).
Bicycle Crunch 10

No legs. Never really worked up a sweat.

Edit 2: Since I'm stuck here at work on a scheduled day off, might as well exercise a little more now that my chores are done...

Fireman's Carry w/50lb sand bag 125 steps per shoulder. We have bags of traction sand for plowing snow. Very handy for core work!

Walkabout for 20 min indoors - it's crazy windy and just a couple of degrees above freezing. Knee is feeling pretty good with this higher fat diet. Interesting, that...

Overhead Carry 135 steps. The linked video shows a lady using a 45lb plate. I used what was available - a wood shipping pallet. That sucker was really difficult to manage. It swayed all over the place!

Last edited by IdahoSpud : Yesterday at 01:32.
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  #649   ^
Old Sat, Nov-17-18, 15:25
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,113
 
Plan: Low carb/high protien
Stats: 251/221/190 Male 5 ft 10 inch
BF:
Progress: 49%
Location: Idaho
Default

Yep I'm in ketosis for certain - Shed water like crazy last night at work. I'm down 2 lbs today. Of course since those two pounds are water weight, they could come back just as quickly, given a little excess protein.

I'll keep the avocado intake up there, and hopefully the fat will start to burn off a little more quickly!

Edit: I've noticed a couple of things already. Just off the cuff...
My fingers are really cold, even in a warm room. That's just weird.
No energy for intense workouts. I hope this gets better, because high-intensity workouts suck the life out of you even when you have the energy and stamina. When you don't have any energy, it's more of a death march.

Last edited by IdahoSpud : Yesterday at 01:31.
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  #650   ^
Old Sat, Nov-17-18, 22:33
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,113
 
Plan: Low carb/high protien
Stats: 251/221/190 Male 5 ft 10 inch
BF:
Progress: 49%
Location: Idaho
Default

Legs and Butt

Feeling a little weak today, probably due to entering ketosis and not being adapted to it very much. Or maybe it will just be this way with low protein. I dunno.

Circuit 1 (push/pull)
Barbell Squats 130x10,10 110x10,10
Barbell Good Mornings 130x10,10 110x10,10

Short break to move the bar to the floor and add plates.

Circuit 2 (push/push) Once again using a light exercise while resting from a body-slamming exercise.
Deadlifts 160x10,5,5,10
Single Leg Calf Raise 10,10,10 per leg

Circuit 3 (push/pull)
Vertical Jumps 5,5,5
Hamstring Curls 45x10,10,10

Circuit 4
Power Clean 90x5,5,5
Weighted Hip Bridge, feet together 30lbsx10,10,10
Weighted Hip Bridge, feet apart 30lbsx10,10,10

Time and Intensity: 32 min, Heart Rate 148 BPM average.

Dropped down one size in jeans today, so that was a nice feeling. They fit a little bit tight across the butt and in the thighs yet.
Still have a ways to go getting rid of that jiggly stuff.

Edit:
Back at work.

Two flights of stairs. 30 trips up and down. 21 minutes - a minute slower than last time I did this many. I just checked this website and saw how to calculate the vertical distance climbed. 31 stair steps x 30 trips x 17 /63360 = vertical distance climbed. 30 trips = 1/4 mile climbed. Feels more like 5 miles climbed...

Sandbag Fireman Carry 50lb, 210 steps on each shoulder. Big time trapezius burn trying to keep the shoulders squared up whilst side-loaded.

Last edited by IdahoSpud : Yesterday at 03:52.
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  #651   ^
Old Yesterday, 16:08
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,113
 
Plan: Low carb/high protien
Stats: 251/221/190 Male 5 ft 10 inch
BF:
Progress: 49%
Location: Idaho
Default

Today is supposed to be Shoulders, Abs, and Cardio. That's not gonna happen.

Instead we are celebrating the wife's birthday - not because it's her actual birthday, but because this is the only day off I have until after Thanksgiving. 12 hour shifts with a commute on either end simply don't leave you a lot of time after work for pleasantries, so it's better to do these things on a day off.

Problem lately is it's hard to get a day off, other than switching from days to nights, or vice-versa.

I didn't want wait even longer and have her birthday get overshadowed by the Thanksgiving holiday. So we celebrate today.

A rest while switching over to day shift tomorrow will also be good. Truth told, I'm feeling a little run down.
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