Will do mang

Keeping strength is hard af when you're also trying to lose weight.

Day 71: 3/27/18: 197.2

TM: training max; 90% of 1rm

Deadlift(5×3@75% of TM): 45×10, 135×5, 185×3, 225×3, 285 5×3, 315×1×2
Bench(5×5@75% of TM): 45×10, 95×5, 135×5, 145 5×5, 155×1×2
Facepull: 55×10×5
Barbell curl: 55×10×5
Pushups: 50

thanks for posting up yer numbers. Now that you are consistently below 200#:

how much strength have you lost?
what lifts were affected the most/least by your weight loss?
when and if did your strength stabilize?
will you change your workout once you stop keto?

thx - keep it up bromethious!!!

1. I lost a fair amount of strength. Easily lost over 100lbs off my lifts.

2. Upper body was affected the most, where I can't get even touch 185 on the bench anymore. Raw deadlift numbers didn't drop too drastically but my grip went to shyt. Squat was somewhere in the middle.

3. Strength was best around 220-225 BW when i was in maintenance mode and doing a power-building program. But because I was never in a calorie surplus and always doing endurance work, it never felt stable. Probably in the low 900s for a total was where I peaked.

4. Yeah, I'd like to change the workout once I hit 175ish bc I've never lifted at a calorie surplus before. Have very little insight into how to build lean muscle and add a bunch o strength.

Day 72: 3/28/18: 196.8

Rest day

Day 73: 3/29/18: 197.6

TM: training max; 90% of 1rm

Squat(5×5@75% of TM): 45×10×1, 135×5×1, 185×3×1, 205×2×1, 215×5×5
OHP(5×5@75% of TM): 45×10×1, 65×5×1, 75×5×1, 85×5×5
Lat pull down: 145×10×5
Tricep push down: 65×15×5

Day 74: 3/30/18: 197.4

Cycling: 10m@race pace

Skipping logging today. Sausage and eggs for lunch, sushi and sake for dinner.

Day 75: 3/31/18: 196.4(under 30% bf first time in 16yrs)

Deadlift: 45×10×1, 135×3×1, 185×3×1, 225×3×1, 295×3×5, 275×8×1
Bench: 45×10×1, 95×5×1, 115×5×1, 135×5×5, 145×3×1, 125×8×1
Facepulls: 60×15×5
Barbell curl: 50×10×5

Most of the food today was good food, except I ate half a reuben for dinner with some french fries, and drank a 10oz ipa. Eh, this week will be rough since it's my bday this week and Im celebratin. I fully intend to drink a bunch o' red wine, eat some chocolate cake, and a big ol fkcnin steak with mashed potatoes.

But I'll also be working out, golfing, and skiing a whole bunch so I'll be plenty active. Playing multiple poker sessions this week too.

Day 76: 4/1/18: 196.7

Went skiing today. Ate the other half of my reuben from last night before heading to the mountain this morning. But was good besides that.

Day 77: 4/2/18: 197.1

Squat: 45×10×1, 135×10×1, 195×5×2, 205×5×2
Paused squat: 185×5×3 @3second pause
OHP: 65×10×5
Lat pull down: 140×5×10
Barbell curl: 45×15×5

Still doing this thing, but I took a week off. Fortunately I didn't gain any weight and stayed below 200, which was nice. Now full steam ahead to 175ish.

The fact that weight loss in non-linear at times can get really frustrating...
6'1 205
Decided to lose a few pounds, try and get down to like 190
I've lost weight in the past, and know my body is non-linear, but still

I've been exercising daily and cutting calories for 14 days now and I'm at 203.6 today

Exercise has been 25 minutes on elliptical at high resistance, jogging for 15 minutes and back to elliptical for 25 minutes. 65 total, and cutting around 300 calories a day.

I don't know about others, but I seem to experience the weight loss "Whoosh". Where you're just stuck on a number forever and then literally overnight the scale will shift 4-5 lbs. Would be nice though if daily you saw the dropping for motivational factors

Started a new round today

Beginning weight 174 (f me)

Goal 154.9

Plan is to eat similar to this

Breakfast - black coffee, 2 eggs 2 egg whites, greens

Lunch - protein (chicken, salmon etc) and grilled veggies , likely add half an avocado

Snacks - banana and prob a few nuts

Dinner- pretty much the same as lunch, just mixing up the items

Exercise - min of 4x a week, not focused on specific types or anything. Just want to get active again.


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How many cals are you eating per day?

Around 1,800-1,900
Which isn't a huge cut, but I would estimate that I was eating 2,300-2,500 on average when I wasn't caring at all

So let's say I'm -300 on calories and then 60+ cardio

Who knows, I can tell that I'm down a bit even though the scale hasn't moved.
The way T-shirts fit, etc

Hit a 16yr low of 191 this morning. Lowest I've been since HS. 16 more lbs to go.

Nice work turtle

I think I need to buy a new scale. It definitely isn’t working. Gf steps on and shows 206- she prob weights in the 1teens. I step on and get an Error code...

Into week two and have been doing a good job sticking to clean eating outside of ramen on Saturday night. I only ate half the bowl and felt terrible after. Good feedback to stay on the course.


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After reading several blogs and briefly talking to a friend who has a PhD in science, I've become convinced that fasting makes you stay young and never die.

Been doing 24 hour fasts for a year or so purely for weight, not really knowing about the immorality.

I'm guessing many know about this stuff. Thoughts on longer fasts? I'm seeing mixed opinions.

I've been mixing in a 16:8 intermittent fasting schedule for a while now and I'm a fan. I also like to do longer 24hr fasts to kick myself back into ketosis when I slip. What works for me is to approach them like another tool in my belt and to never use them as punishment.

Not exactly sure why - so posting some info, but I have lost any weight in 2 weeks since starting. I am exercising 3-4x a week. Before this was 1-2. Calorie count is definitely well below what I was consuming prior.

Carbs are mainly vegetables- I haven’t had any bread, pasta etc




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Bro-Pro @ CAZ stared at my dinner order and asked if I ever gained weight. He's obv a body builder and part of the clique that orders brown rice and grilled salmon to the poker table.

I don't gain much but probably shot up 5 lbs from the placebo/looney tunes effect. I weigh 177 but am down a lot of strength since I stopped lifting and went purely to jogging. Will ask Dr if I can start again soon.

I been doing 24s for a while, with good success. But i didn't really know about the other benifits, which do/might include preventing dementia, slowing aging in general and preventing cancer and other disease.

If you search fasting and autophagy there is a ton of interesting stuff. The simple version is that, when you stop eating, your body gets a chance to recycle all of the old and weak cells.

What seems to be uncertain is when the benifits are maximizing. Some say after 24 hours. Some say 36. Some say 72. Some say a week. But some say longer fasts are less effective.

A week long fast would be an experience.

5 day fast completed. It sucked, but not awful.

If you go some place like the fasting Reddit people tend to report that day 3 is bad but then they find that they have high energy and mental alertness.

I was a zombie.

Fat loss was noticeable. But my main goal was autophagy and long term health benefits. Supposidly I can never get Alzheimer's or AIDS and whatever now.

There is a fast mimicking diet that calls for 2 avacados per day, with supplements. I saw an interview with a doc who said that protein intake signals your body to end autophagy.

Also want to remain in ketosis. So the avacados make sense. I'm going to do 3 days of high fat almost no protein and about 1k calories. For a total of 5 days real fasting, 3 days easy version. The easy version seems like a cake walk now.

There are not many foods that fit the bill. A lot of Avacado and olive oil. A few macadamia nuts. A little far chocolate.

On tues I have a $150 food comp. I might go over. Desert is a possibility.

Have you guys tried the carnivore diet

jeepers, how much weight did you lose?

good news you can't get AIDS any more...so much more sex you can have in risky places now