My routine, goals, can anyone give me some useful tips or see something I'm doing wrong?

(Lurian) #1

Hi guys, I wanted to share my “routine” and my goals with you and see if you can improve it since I’m at some kind of plateau weigth wise and strength wise.

Age: 20 Starting weigth:120kg Weigth:105.8kg(stuck) Keto diet since: 2/08
Only cheat day till now: 25/08(birthday)

My goal is to weigth 95kg by the first of December because of a bet I made with my friends, my idea was to keep up my workouts and keto diet till that day, or maybe throw in a 1-2 week fast to get my bodyweigth down before I get weigthed.
Right now I wake up everyday at 6:00 and do 4 full body workouts in a week(2 heavy strength and 2 hypertrophy) with 1 day of rest between them and at the end of the week 1 more day of rest if I feel like I need it, sometimes I do HIIT on an off day.
My ketone color on the urine strip started off dark and is now slowly getting lighter, I don’t know if I should interpret this as a sign of fat adaptation. Everyday I drink 1 lemon worth of juice, 1-1.5liters of green tea and a lot of water, I do IF from 16:00PM till 8:00AM (workout at 7:00AM fasted) and eat 1 square of 99% chocolate with 5 berries and 3-4 eggs with either bacon or mushrooms for breakfast, I try to eat each day one avocado and some spinach and then I fill my calories with meat and other keto friendly foods.
My problem is that my weigth is stuck at 105.8kg and isn’t getting down and I’m not really getting any stronger in the gym anymore(more effort maybe? :frowning:)
This is my workout routine:
-Heavy 2-3min rest
A:
Deadlift 5x5
Bench press 5x5
Press overhead 5x5
PullDown 4x8
B:
Squat 5x5 50kg
Bench Press 5x5
Pendlay row 5x5
Overhead press 5x5
-Hypertrophy 1-2min rest
A:
Squat 4x10
Seated press DB 4x10
Incline DB 4x10
Pulldown 4x10
Superset 3x12
Pushdowns
Sz bar curl
B:
Squat 4x10
Bench press 4x10
Military DB press 4x10
DB row 4x10
Sz bar curl 3x12

PS: for mental sanity I was planning to cheat next week with some friends of mine (sushi)
PS again: is it possible to reach my goal weigth in this amount of time? (after that I’ll keep the diet up of course to avoid yo-yo effect)

#2

What is your height? That weight may be about normal for your height. If you’re looking to get really lean fast, you may want to do some intermittent and even extended fasts. It’s also hard to get stronger and leaner at the same time. Usually bodybuilders have to eat more food and put on weight to get considerably stronger and then cut down to a lean physique (it’s also much harder to do naturally).

(Frank) #3

If your primary goal is weight loss maybe just stop working out? If you want to lose some body fat and get jacked I suppose just keep doing what you’re doing. I’d pick the latter, lose the bet on purpose, and then show your buddy’s your six pack. Oh to be 20 again.

(Lurian) #4

I think I am going through “body recomposition”, my plan after the bet was to start bulking/cutting even if Im not so sure if I rly have to.
My height is 193cm.
I wouldn’t stop working out, it increases my metabolism after the workout, I might try to throw in more cardio and do longer fasts.
What do you guys think about fasting 2 weeks before being weigthed by my friends? Would I be able to shed like the lasts 5kg needed to win if I get stuck again in november?

(Frank) #5

The closer that I got to my goal weight the harder fasting became. Pretty miserable even after 48 hours. I’m no doctor but I’m gonna go out on a limb here and say that a 2 week fast at your height/weight would not be advised. Be careful and good luck.

(Ken) #6

Go to Bodybuilding.com. Find the Keto subforum. Follow the directions laid out in the stickys