What's up keto fam! I just wanted to share with all of you my progress so far on my body transformation. I started out at 220 pounds and am now at 171 pounds. I will state what I did to get to this point.
Nutrition: I started out at 2100 calories (1000 calories deficit) when I first started my diet and have now tapered it down to 1900 calories a day. My current macros are 137g of fat, 146g of protein and 20g of carbs a day. I drink two cups of broth and eat one pickle a day for my electrolytes. I drink 1-2 gallons of water a day depending if I work out or not. I incorporated IF two months ago and it works wonders. I haven't plateaued at all the past 6 months. Knock on wood.
Cheat Meals: For my first three months, I had no cheat meals. Then Month 4, I had one cheat meal. Month 5, I had one every two weeks. Month 6, I've had one cheat meal every week. I know cheat meals are frowned upon in this community but I know what works for me. I need it because of all the volume I do at the gym. I keep losing weight so if my weight loss ever stalls, that's when I'll lower the frequency of cheat meals.
Lifting: I work out 5 days a week, for 3-4 hours a day. Here are how my work outs are structured.
1) Mobility (15-30 minutes) 2) Compound movement 3) 2nd Compound movement 4) Hypertrophy 5) Abs 6) Cardio (HIIT or steady state depending on how I feel)
If I'm doing back squats, I'll do sumo deadlifts after. If I'm doing conventional deadlifts, I'll do front squats after.
I hit upper body M/W/F and lower body on T/TH.
I use Matt Ogus' 7/5/3 program for my %'s on my compound movements.
Supplementation: Animal Pak, magnesium, potassium, D3, calcium, fish oil, fiber, creatine and BCAA's.
Sleep: I aim to get anywhere from 6-8 hours.
I hope this helps some people.
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