Vaestas' Adventures

[vaestas]

Lol sounds like a good plan! Looking forward to seeing the details and you progress on the diet! I've cut down my meals from 6-7 to 3-4, which has been a very welcome change in terms of not feeling like all i do is eat/think about food...


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PLEASE NOTE: I'm so sorry for responding in English. My written Italian sucks. I do encourage everyone to please reply to my posts in Italian so I can learn it better. Thanks!

[menphisdaemon]

E rispondiamole in italiano a sta povera donna

[vaestas]

Thank you Marco! Much appreciated

Rundown of today so far:

No workout, rest day. Also no weigh in this morning, will have to do it tomorrow. Took pic of abdominals and managed to get an (albeit poor) pic of back. Definitely seems like I'm holding a lot more fat in my back than the front end...maybe this somewhat explains my weight of 70+ kilo.




One thing I find really odd is the fact that I dont feel like I am in ketosis at all...training intensity had been good the past few days, carb consumption is quite low:
Thurs: 10g
Fri: 24g
Sat: 50g
Sun: 5g so far

The above include ALL carbs, including fibre. So net carbs was actually lower. Yet I don't feel lethargic, tired, no metallic breath, and no frequent urination...well yes to this one but only because I drink like 6L of water a day. But urination now is not out of ordinary.

I chew about a pack of sugar free gum a day and probably consume a good amount of artificial sweeteners in various artificially sweetened drinks (be it crystal light, diet Pepsi, or other). Could this legitimately be a cause of not entering keto on this diet??



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PLEASE NOTE: I'm so sorry for responding in English. My written Italian sucks. I do encourage everyone to please reply to my posts in Italian so I can learn it better. Thanks!

[vaestas]

Have been very busy these past couple of days, so not time to blog.

Diet pretty much on course, but calories closer to 850 than 700. Energy pretty good, strength also pretty good.

Weight this morning 70.3, down 2.4 kilos from last Thursday




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PLEASE NOTE: I'm so sorry for writing in English. My written Italian sucks. I do encourage everyone to please reply to my posts in Italian so I can learn it better. Thanks!

[menphisdaemon]

I miglioramenti si vedono tutti. Se puoi posta una foto a figura intera per capire le proporzioni tra upper e lower body

[vaestas]

Many thanks for the kind words! Here are some more pics from this morning:





Definitely holding more weight in lower body, but I don't think it's out of proportion as my shoulders are quite wide...


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PLEASE NOTE: I'm so sorry for writing in English. My written Italian sucks. I do encourage everyone to please reply to my posts in Italian so I can learn it better. Thanks!

[vaestas]

So far really liking this diet in terms of results plus it hasn't been overly difficult to stick to. One thing I do need to work on is the artificial sweetener and gum consumption which is up in the definitely unhealthy ranges...plus pretty sure this is the only reason im still not in keto (not that keto is a goal for this diet, but it's an expected consequence if done properly).

MACROS
12g fat
23g carbs
164g protein
860 calories

TRAINING - CHEST
Peck deck 3 x 10
Cable flyes 4 x 10
Decline bb press 3 x 10
Flat bb press 3 x 10
Superset
Pushups to failure
Incline bb press 3 x 8 (strength was failing here)
Superset
Pushups to failure
Cable scoops to failure x 3

CARDIO
Midday jog 20 min
Elliptical 1 hr

Starting weight: 72.7
Weight today: 70.3


Was supposed to do a refeed tomorrow, but will hold off until thurs as I want to plan it better to make sure it's controlled


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PLEASE NOTE: I'm so sorry for writing in English. My written Italian sucks. I do encourage everyone to please reply to my posts in Italian so I can learn it better. Thanks!

[menphisdaemon]

Si vede che hai adiposità localizzate soprattutto nell'esterno coscia e negli aduttori. Hai in mente strategie particolari per questi punti? Con cal così basse potresti vagliare di abbassare il volume e rep range di allenamento. TI consiglio di cominciare, se già non lo fai, a fare squats attg e stacchi...entrambi sumo stance.

[vaestas]

Thanks for the tips Marco!

I already train legs twice, split between quads/hams and glutes/calves (although calves I so some sort of training every two days). Sumo squats with dumbbell, wide leg ATG squats with barbell, abductor machine, etc. All as heavy as I can for 8-12 reps. I was under the impression that spot reduction is a myth though...what was your rationale in suggesting I work more on those areas?

My plan of attack for the stubborn fat was to do fasted LISS + YHCL (6 x 2.5 mg an hour pre workout) post fasted workout once I get down to lower body fat ranges. Also HIIT followed by LISS followed by HIIT. At the moment though, I still have quite a bit to lose in easier to mobilize areas so I don't think there's much I can really do to preferentially burn fat from my thighs...For the time being just doing post workout LISS for half an hour plus 45ish minutes LISS (lower intensity than post workout cause I have less energy later in the day) in the evening.

I will look to modifying my training/diet after I finish with this 2-week experiment next Thursday. Right now, I'm still able to maintain a relatively high volume of training, but I do feel my energy starting to drain. Definitely felt like I was running on pure willpower when doing cardio after back training this morning. I think one thing that will probably help is sleeping more. Very rarely do I sleep more than 4-5h/night, which is most definitely not optimal for recovery. I'll take some diphenhydramine tonight and try to get 6-7h.

[menphisdaemon]

Hai scritto delle cose interessanti che a volte faccio fare pure io...buono il protocollo cardio HIIT+LISS

[vaestas]

Weight this morning 70.6kg

MACROS
24g fat
21g carb
144g protein
830 cal

TRAINING
Barbell rows (4 x 12)
Superset
Barbell back extension (4 x 15)
Cable row (3x10)
Assisted pullups (5x10)
Machine back extension (3x10)

CARDIO
30 min stair master post workout
45 min jog outside

Energy levels were down in the morning...workout wasn't as intense as would have liked it to be. Might be the result of diphenhydramine I took last night to help sleep...

Can't wait for refeed tomorrow! Here's the plan:

Fasted workout + cardio as usual
Will take metformin prior to working out so it should start acting by the time I have breakfast

Meal 1
1 medium banana
1 large plum
1 tsp raw honey
1 scoop whey
1 cup chocolate milk

Meal 2
1.5 cup berries
40g carb mix (oats, wheat bran, coconut flour...making pancake from this)
200g egg whites
50g low fat cottage cheese

Meal 3
60g steel cut oats
1 cup milk
1 scoop whey
(mmmmm....protein oatmeal

Meal 4
Another egg pancake:
40g carb mix as above
200g egg whites
70g low fat cottage cheese
10g chocolate whey (making chocolate sauce with cocoa powder and some cottage cheese)
2 tbsp cocoa powder
30g almond butter

Planned macros for refeed tomorrow:
38g fat
225g carb
163g protein
1880 calories

I've been eating so little I wonder how I'll do with what seems like so many calories...but looking forward to it! Been craving oat-egg white pancakes and whey oatmeal all week


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PLEASE NOTE: I'm so sorry for writing in English. My written Italian sucks. I do encourage everyone to please reply to my posts in Italian so I can learn it better. Thanks!

[divemaster]

vaestas ho una domanda: ma ora sei in Italia o in USA? in caso sei USA, dove la trovi la metformin?

English version: are you actually living in Italy or in the US?if US, where do you find metformin?is there any OTC containing it?

Grazie!

[vaestas]

Hey divemaster!

No need to translate! I understand everything just trying to get acquainted with more vocab related to training before I attempt to write in Italian myself...it's my most recent language so comprehenshion is good, but communication is lagging.

I actually had metformin from a while back but didn't use it until now for glycogen supercompensation. Some doc didn't tell me I had to fast before doing a round of hematology testing so I trained, ate, and went to get my bloodwork done. Got a call a few days later saying im on the verge of diabetes and was given a prescription for metformin. Obviously the supposed diabetes disappeared a couple of weeks later when I had bloodwork redone, but metformin I kept around.

I dunno if they have metformin in the states...i would think so. Maybe glucophage? Although I personally dont know about drug classifications in the US, my guess would be that these are NOT OTC. I obtained metformin totally by accident, but you can always ask your doc for a hematology requisition with a test for blood glucose, hormones, etc. and just eat carbs before to fuck up the results...



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PLEASE NOTE: I'm so sorry for writing in English. My written Italian sucks. I do encourage everyone to please reply to my posts in Italian so I can learn it better. Thanks!

[menphisdaemon]

Qual'è lo scopo dell'utilizzo di questo prodotto con questo timing?

[vaestas]

Supposed to stimulate AMPK and increase insulin sensitivity in muscle tissue. Theoretically this results in more efficient glucose transport to the muscles when doing a carb up...

I figured I have this, so might as well use it.


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PLEASE NOTE: I'm so sorry for writing in English. My written Italian sucks. I do encourage everyone to please reply to my posts in Italian so I can learn it better. Thanks!