Stats/Training/Keto Tweaks

[Leancuisine]

Hello everyone,
Just trying to achieve my goals in fitness...which are:
be able to grate cheese on my serratus and have a roadmap of veins that, no matter where they start, lead to my nether regions.
So... 6%ish bodyfat, maybe 5 if I can swing it.

Haven't cycled in a lil over a year now.
Current stats -
6'1" 210lbs 10%ish bodyfat.
Squat - 475 Dead - 455 Bench - 315 (2RM)
Diet is so so...
Quick run down is:
630am morning coffee with half n half
9:30 ish 4 egg whites with 2-3 pieces of bacon
1ish 1lb ground chicken with peppers and avocado
5 or 6 after that is usually turkey or more leftover chicken.
9-10am is tuna and mayo... or an entire tub of birthday cake ice cream. (Once a month maybe)

Workout split is a 4 day cycle.
Chest/Anterior Delt/Tri/Trap
Quads/Calves/Adductors
Back/Rear Delt/Abs
Hamstrings/Calves/Ad/Abductors

And then I repeat until I need a rest day. I'm retired so.... I need usually workout everyday.
I sprint at least 3 if not 4 times a week, trying to build back to 6.
Going to add in LISS Cardio soon, but.... yuck.

Here's pictures current, taken today.
Just trying to become A LOT more aesthetic and leaner. Not going to cycle until later this year. I have a child on the way and dont know if i will be able to workout stable enough to maintain through PCT.

Any advice would be appreciated. Thank you.

 

[Oregongearhead]

Hello everyone,
Just trying to achieve my goals in fitness...which are:
be able to grate cheese on my serratus and have a roadmap of veins that, no matter where they start, lead to my nether regions.
So... 6%ish bodyfat, maybe 5 if I can swing it.

Haven't cycled in a lil over a year now.
Current stats -
6'1" 210lbs 10%ish bodyfat.
Squat - 475 Dead - 455 Bench - 315 (2RM)
Diet is so so...
Quick run down is:
630am morning coffee with half n half
9:30 ish 4 egg whites with 2-3 pieces of bacon
1ish 1lb ground chicken with peppers and avocado
5 or 6 after that is usually turkey or more leftover chicken.
9-10am is tuna and mayo... or an entire tub of birthday cake ice cream. (Once a month maybe)

Workout split is a 4 day cycle.
Chest/Anterior Delt/Tri/Trap
Quads/Calves/Adductors
Back/Rear Delt/Abs
Hamstrings/Calves/Ad/Abductors

And then I repeat until I need a rest day. I'm retired so.... I need usually workout everyday.
I sprint at least 3 if not 4 times a week, trying to build back to 6.
Going to add in LISS Cardio soon, but.... yuck.

Here's pictures current, taken today.
Just trying to become A LOT more aesthetic and leaner. Not going to cycle until later this year. I have a child on the way and dont know if i will be able to workout stable enough to maintain through PCT.

Any advice would be appreciated. Thank you.

Welcome , great lifting numbers . Good man to refrain from cycling until your prepped for it . Shows restraint . You dont have the bod of a retiree ??

 

[Docd187123]

Is your goal to be 6% all the time or only hit it for a short period?

 

[RodgerThat]

Your body will actively fight you at such a low BF you can't hold something that low unless genetically bless by the gods even with PEDs but you can be leaner and meaner for sure. Your diet looks good but a macro breakdown and total calories with your TDEE would help us make tweaks better. I reccomend learning to take the rest day as your body really does need it and you will get better improvement.

 

[Leancuisine]

OGH - I'm medically retired through the army. Bitter sweet.

I want to be a little leaner than I am now all the time, dropping lower throughout the summers. I am testing my way into some GH thru the VA right now so we'll see how that turns out.

Rodgers hat - I've honestly never counted calories, but I will definitely check it out and count out all my calories tonight.

 

[Docd187123]

OGH - I'm medically retired through the army. Bitter sweet.

I want to be a little leaner than I am now all the time, dropping lower throughout the summers. I am testing my way into some GH thru the VA right now so we'll see how that turns out.

Rodgers hat - I've honestly never counted calories, but I will definitely check it out and count out all my calories tonight.

Getting much leaner than you are now for any length of time will be difficult or impossible even with drugs. 6% for a short period of time is totally possible.

 

[Leancuisine]

BMR - 2181
BMI - 27.7
TDEE - 3,762 (maintenance)

Just added up an average day of calories for me and it's around 2,300 calories.
Here is that diet.
-Coffee and 1/2&1/2 - 70 cals 6g fat
-4 egg whites 3 pieces bacon - 360 cals 35g protein, 12g fat
-1lb ground chicken and avocado - 700 calories 89g proten, 45g fat, 1g carb
-2 Swai fillet dipped in egg fried in olive oil - 450 calories 45g protein 30G fat
-8oz ground turkey - 460 cals 38g protein 34g fat
-1 can tuna and 1 tbsp mayo - 250 cals 40g protein 11g fat.

Daily macros are looking to be
288g protein
135g fat
6g carbs give or take

Bump my fats up? Maybe around 220?

 

[RodgerThat]

Unfortunately with ketosis if your protein is too high you aren't in ketosis as your body can turn proteins into glucose if there is a high surplus. Do you have a keto meter or use keto sticks to measure how deep you are? I would up your fats to 175g and lower protein to 200g if you are looking to stay the same amount of total calories.

 

[Docd187123]

BMR - 2181
BMI - 27.7
TDEE - 3,762 (maintenance)

Just added up an average day of calories for me and it's around 2,300 calories.
Here is that diet.
-Coffee and 1/2&1/2 - 70 cals 6g fat
-4 egg whites 3 pieces bacon - 360 cals 35g protein, 12g fat
-1lb ground chicken and avocado - 700 calories 89g proten, 45g fat, 1g carb
-2 Swai fillet dipped in egg fried in olive oil - 450 calories 45g protein 30G fat
-8oz ground turkey - 460 cals 38g protein 34g fat
-1 can tuna and 1 tbsp mayo - 250 cals 40g protein 11g fat.

Daily macros are looking to be
288g protein
135g fat
6g carbs give or take

Bump my fats up? Maybe around 220?

If your goal is to lose weight why do you want to bump up the fats? Less calories means less weight.

If it were me, since you're taking well more than what you need in dietary fat intake wise, I'd try to lower the fats and up the carbs instead.

You're on a keto diet though so you can't do carbs unless you don't mind switching off keto. Fat on a keto diet should make up around 65% of your daily calories. Yours is only about 50%.

 

[Eloquence]

I wonder if while being on cycle that the increased rate of protein synthesis would effect the keto macros to where one could maintain closer to 50/50 pro/fat.

That would be an interesting study

 

[Leancuisine]

History, Travel, Arts, Science, People, Places | Smithsonian

I mainly ate keto because well.... I don't like having seizures.
But also I always thought "my badass ancestors killed massive Saber too the Tigers and ate them and not much else." Although apparently they ate some grains, or so the Smithsonian and NatGeo are trying to say.
Probably trying to promote population control via diabetes.
Also the average human has about 80mg/dl of sugar in the blood. Comes out to about 4 grams....
The body can make glucose through gluconeogenesis, which breaks down the glycerols in fats.and personally, I don't think your body needs carbs. For myself, I feel way way better off keto... or maybe it's not "keto" by my macro ratios, but whatever you call it, when I'm carb free, by day 2 or 3 I feel a million times better.

 

[Eloquence]

Awesome. Have you experimented with your keto macros to see if ur seizure symptoms show with more protein closer to 50/50.

I'm curious How high of a % of protein u could go without symptoms.

 

[Leancuisine]

Lol. I'm assuming you've never had a seizure. I've had 3, 1 of which recracked a previous broken bone and landed me in the ER OR.

So for a shorter answer to your question, no, I have not experimented with it.

 

[Eloquence]

Never met anyone that ran me to because of seizures so I figured I'd ask.

I love keto. Both my wife And I run it and really enjoy it once your adapted.

Please let us know if you have a seizure because of gluconeogenisis.

I would like to follow your progress, I'm the same height similar build and same goals! I haven't cycled yet but I am curious about keto while bulking or recouping.

 

[Leancuisine]

Will do

 

[Docd187123]

I wonder if while being on cycle that the increased rate of protein synthesis would effect the keto macros to where one could maintain closer to 50/50 pro/fat.

That would be an interesting study

The reason fats are kept so high in keto diets is so that the protein you eat doesn't get converted to glucose and gets used as energy, or at least minimized.

 

[Eloquence]

I am aware... I'm saying that I wonder if being on gear effects the variability of the macros.

maybe gluconeogenisis wouldn't occur on gear.