Dest's keto journey

destriero said:
I'll be in the Bahamas come June 8th when the kids are out of school (Cove/Atlantis) and I am pushing 15% at 6'3" 247lbs. The goal is to keto my way to 232 and 12% by the day of the flight.

It's much easier to enter keto on a >2/3 fat/protein ratio. Ideally 80% fats to avoid gluconeogenesis.

These are my staples:

Organic/pastured eggs. 8-10/day fried in Kerry Gold unsalted butter.
Angus hot dogs!
The occasional Morningstar quinoa and garlic veggie burger, but only after a few days in ketosis.
Kale, spinach, celery, ginger juice daily from a Welles Press.

60 minutes on the Concept2 rower each day.
Day1: Trap bar legs/back (305; 5x8 sets)
Day2: Close-grip bench (varies; 5x8)
Day3: off
Day4: DL
Day5: off
Day6: Fr/back squats
Day7: off

Day1: 247 ~15%
More...

10 eggs a day. lol. Talk about abuse to your body ;o).
 
destriero said:
...but in the past I've had the best results from my five-set workout, at least on compound lifts.
More...
I'd have to say the same (assuming you generally mean more than one exercise per workout). But I'm grappling with whether that was a function of the volume or the fact that I was younger, had more recovery capability, and had still not reached my peak. (So was that optimizing, or just getting away with something?) Presently, I couldn't handle 5 sets of the same exercise to full failure and then do a number of other compounds in a similar manner during the same workout. In retrospect, I wish I had tested the low volume premise on myself against higher volume when I was younger.

Anyway, I've cluttered your thread enough with this tangential stuff.
 
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destriero said:
I'll be in the Bahamas come June 8th when the kids are out of school (Cove/Atlantis) and I am pushing 15% at 6'3" 247lbs. The goal is to keto my way to 232 and 12% by the day of the flight.

It's much easier to enter keto on a >2/3 fat/protein ratio. Ideally 80% fats to avoid gluconeogenesis.

These are my staples:

Organic/pastured eggs. 8-10/day fried in Kerry Gold unsalted butter.
Angus hot dogs!
The occasional Morningstar quinoa and garlic veggie burger, but only after a few days in ketosis.
Kale, spinach, celery, ginger juice daily from a Welles Press.

60 minutes on the Concept2 rower each day.
Day1: Trap bar legs/back (305; 5x8 sets)
Day2: Close-grip bench (varies; 5x8)
Day3: off
Day4: DL
Day5: off
Day6: Fr/back squats
Day7: off

Day1: 247 ~15%
More...

Curious, is the Concept2 just a straight long time row or intervals?
 
Your 60 min cardio workout...do you have the opportunity or have done that workout out on water or within a rowing tank ?

If not, is it because its convenient to move from the indoor rowing to your weight training without losing workout time ?

Why indoor rowing instead of indoor stationary bike ?

I do both since my teenage years...moving both outside in the summer/fall...lake (rowing) and road (biking) when visiting friends/family when traveling.

wrbtrader
 
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