Naturalwonder83 training Log

[NaturalWonder83]

wed
keto diet
no cardio

[NaturalWonder83]

thursday
keto diet
then right after my last meal and right before bed:
40 mins cardio
3.5 mph-8-15% incline

[disturbia]

thursday
keto diet
then right after my last meal and right before bed:
40 mins cardio
3.5 mph-8-15% incline

please tell me you arent one of those people that hand onto the treadmill when you do cardio

[NaturalWonder83]

please tell me you arent one of those people that hand onto the treadmill when you do cardio

no i am not
those people annoy me greatly

[disturbia]

no i am not
those people annoy me greatly

I am now your biggest fan

[NaturalWonder83]

I am now your biggest fan

lol
i dunno if they dont know better or what but its rediculous

friday

did abs today
lying reverse crunch-3 x 25 ball crunch-3 x 25 oblique crunch 2 x 30
ball back extensions-3 x 12
ball  upper back contractions-3 x 12
cheat meal day
no cardio today
im dropping weight fast...too fast!!! i was 167 today!!!!! no matter how much junk food i ate last week i keep dropping weight!
my tricep muscle seems to be gone in my left arm that was operated on-i cant even flex it
2 more weeks till rehab
i cant wait to lift again
arm is feeling better day by day slowly

diet today
4 omega eggs w 2 turkey bacon w spinnach
50g whey iso tbsp mac oil
8 oz turkey w collard greens 6tbsp guacmole
8 oz salmon w spinnach 1/4 cup pumpkin seeds
2 reeses peanut butter cups, 3/4 apple pie w ice cream, 3 slices pizza, big bowl penne vodka, 1 greek yogurt w scoop whey, blueberries and tbsp pb

[NaturalWonder83]

sat
really had to resist the urge to cheat...but i did not cheat today

i feel w/ the keto diet the day after the cheat meal is hard for me...i crave junk all day...i justify in my kind that im already lean so the extra day wont hurt-but i just makes it harder to get back into ketosis

diet wise for the upcoming weeks the only change is im having 5 eggs for breakfast instead of 4 eggs w/ turkey bacon

5 omega eggs w spinnach
7 oz turkey w 27grams pecans
7 oz turkey w 28 almonds
45g whey iso tbsp mac oil
6 oz salmon w spinnach 1/4 cup pumpkin seeds
45g whey iso 2tbsp natural pb

tommorow will be 40 mins cardio before meal 1, then legs in the afternoon

[outby43]

so the keto diet is really doing good for you?  Have you found that it is the best "diet" so far?  I did it maybe 10 years ago and lost 35lbs but I never worked out then and I never ate clean.  I always ate pepperoni and cheese, salami, you know...all the good greasy stuff.  I may try it again and this time go balls to the wall with the workouts.  I can't drink or smoke weed anymore so what the hell.   

[NaturalWonder83]

so the keto diet is really doing good for you?  Have you found that it is the best "diet" so far?  I did it maybe 10 years ago and lost 35lbs but I never worked out then and I never ate clean.  I always ate pepperoni and cheese, salami, you know...all the good greasy stuff.  I may try it again and this time go balls to the wall with the workouts.  I can't drink or smoke weed anymore so what the hell.  

the keto diet really works good for me
i dont eat a lot of carbs in my reg diet so when i eliminate them the fat loss is rapid
yeah all the stuff u ate is more of a traditional keto diet-im doing more of the palumbo keto diet
i would like to eat all that fun stuff xcept my face would break out

the only drawbacks i see to this diet is the first few days where u go into ketosis-u feel like shit-and i find it hard to get back on track after the cheat meal-i just wanna keep cheating-but im extremely lean so for me its ok if i cheat an extra day-but to someone who needs to lose a lot of weight-i could see the keto diet being hard to stick to
im kinda using this keto diet to maintain my leaness while i wait for my arm to heal after surgery

[NaturalWonder83]

sunday
legs abs

leg press
1 plate per side x 10
2 pps x 20
3 pps x 30
4 pps x 40 drop to 3pps x 30 drop to 2pps x 20 drop to 1pps x 10

seated calf
1 plate x 6
2 plate x 6
3 plate x 6
3 plate x 6 drop to 2 plate x 6 drop to 1 plate x 12

lying leg curl superset walking lunges
70 x 10 ss 30 lunges
90 x 10 ss 30 lunges
90 x 10 ss 30 lunges

ball hamstring curls superset ball glute bridges superset wall sits
10 ss 10 ss 1 min
20 ss 20 ss 1 min

lying flutter kicks superset lying scissors
50 ss 50
50 ss 50
ball crunches
1 set of 50
lying oblique crunch
2 x 20 per side
keto diet

[andreisdaman]

when do we see pics?

[Meso_z]

 any pics nw?i remember the abs pic looked pretty good. how about legs, back etc.

[NaturalWonder83]

any pics nw?i remember the abs pic looked pretty good. how about legs, back etc.

i never took pics of them
what i want to do is take pics the 1st day i can go back to lifting, then week by week take progress pix

[NaturalWonder83]

monday
keto diet
someone made me pumpkin pie cheesecake-i wanted to eat it badly but i will wait till sat
cravings are still present today, but not as bad as over the weekend

50g whey iso w fiber powder tbsp mac oil
7 oz turkey w collard greens 27g pecans
5 omega eggs w spinnach
8 oz salmon w 1/4 cup pumkin seeds w broccoli
50g whey iso w fiber powder 2tbsp nat pb
7 oz turkey w broccoli tbsp extra virgin olive oil

cardio will be done after the last meal before bed
40 mins-3.7 mph 8 incline

going to new york on sat-need to get the cardio done this week so i can eat a lot sat

[Fatpanda]

gene perhaps if you ate more healthier foods you would feel better, not have as many cravings and have more energy.

by healthier i mean cardohydrates - your bodies primary fuel source. 

[NaturalWonder83]

gene perhaps if you ate more healthier foods you would feel better, not have as many cravings and have more energy.

by healthier i mean cardohydrates - your bodies primary fuel source. 

i agree
but i want to keep my face clear so im eating like this for a bit
once i get back to reg working out i will eat more carbs like i used to

[Fatpanda]

i agree
but i want to keep my face clear so im eating like this for a bit
once i get back to reg working out i will eat more carbs like i used to

do carbs give you acne ?

how is your chest ?

[NaturalWonder83]

do carbs give you acne ?

how is your chest ?

yes when i eat them a lot
my chest is fine
it was my bicep that was operated on

[Fatpanda]

yes when i eat them a lot
my chest is fine
it was my bicep that was operated on

sorry i meant that, i don't know why i typed chest.

how is it recovering ?

[NaturalWonder83]

sorry i meant that, i don't know why i typed chest.

how is it recovering ?

very very slowly
some days it feels great-some days it feels sore

tuesday
keto diet
no cravings today-i found out it takes me 3 days to reach ketosis
then i had a cheat meal-abs are very ripped-i can see veins in my obliques and lower abs-so if igured why not cheat if im able to
weight is unfortunately 167
im def losing muscle but i know the rebound will be great when i lift again

cheat meal-2 slices pumpkin pie cheesecake
1 slice apple pie a la mode
1 small thin crust pizza
1 greek yogurt w fruit

tommorow i will weigh more
then in 2 days i will be 167 again
by sat my abs will be ripped again like they were before the cheat day-my abs are always not as shapr the day after

[Fatpanda]

gene, when recovering from surgery, and or injury its not sensible to diet.

you need the extra calories to heal quicker, dieting will only delay the process.

[NaturalWonder83]

weight was 170 today

back on keto diet-no cravings
seems my body likes a carb / cheat meal every 4th day...

i did 40 mins of cardio after my last meal tonight
4.0 mph, 10 incline

gene, when recovering from surgery, and or injury its not sensible to diet.

you need the extra calories to heal quicker, dieting will only delay the process.

i was thinking that too-but i seem to be recovering well so far-time will tell

[Fatpanda]

weight was 170 today

back on keto diet-no cravings
seems my body likes a carb / cheat meal every 4th day...

i did 40 mins of cardio after my last meal tonight
4.0 mph, 10 incline
i was thinking that too-but i seem to be recovering well so far-time will tell

fair enough.

in the hospital i work in they give patients high calorie meal replacement drinks on top of regular meals to speed recovery after surgery.

[NaturalWonder83]

fair enough.

in the hospital i work in they give patients high calorie meal replacement drinks on top of regular meals to speed recovery after surgery.

hmmm i prob should have done that
the days after my operation i was craving junk food-lots of it-not like me at all-i wonder if my body was telling me to eat more

thursday
keto diet
no cravings


abs midday
bench knee ups-4 x 10
bosu crunch-4 x 10
russ twist-2 x 30

cardio right b4 bed and after my last meal
40 mins
4.0 mph 8 incline

legs tommorow

[NaturalWonder83]

friday
weight was 164
keto diet

sat
cheat day
all day

sunday
weight was 170-just like every week after my cheat day
on my cheat day i had a large pizza at grimaldis, scoop of vanilla ice cream from brooklyn ice cream factory, slice of juniors apple crumb cheesecake, order of raviolis, bread, ceasar sald w chicken, canoli, 3/4of a  blueberry pie, 1 slice apple pie, 1 pint of ice cream
new diet for the next few days

1)4 omega eggs w 3/4 cup oats w 1/4 cup blueberries
2)6 oz salmon w 1/4 cup berries and melon kale w lemon juice and tbsp extra virg olive oil
3))6 oz salmon w spinnach and melon kale w lemon juice and tbsp extra vir olive oil
4)greek yogurt w/ 1/4 cup pumpkin seeds and apple
5)6 oz turkey w 1/4 cup blueberries and 27g pecans

will train legs tommorow-skipped them last week