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  #5171  
Old 12-09-2019, 08:34 AM
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4 grams for yogurt is pretty low. The total daily carb intake I shoot for is 20 grams. At 20 grams I know there is no way I am falling out of ketosis. You have to adjust, as your total calories are much lower than mine. I am shooting for 2000-2500 calories a day.
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  #5172  
Old 12-09-2019, 09:51 AM
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Not 4 grams, but 0,4 grams.

Fasted cardio
5 kilometers treadmill

Work
Patrol
14,9 kilometers

Upper body workout

Incline press 12, 12, 12
Decline press 12, 12, 12
Flyes 12, 12, 12

Deadlifts 12, 12, 12
Wide rows 12, 12, 12
Narrow rows 12, 12, 12

Biceps curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12
Spider curls 12, 12, 12

Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12
Skull crushers 12, 12, 12

Frontal raises 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12
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  #5173  
Old 12-10-2019, 11:53 AM
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Fasted cardio
40 minutes recumbent bike
7,5 kilometers on the treadmill

Legs

Squats 10, 10, 10
Lateral walks 10, 10, 10
Side lunges 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10
Standing calves 15, 15, 15
Wall sits 5 minutes

PM
4,8 kilometers treadmill
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Old 12-11-2019, 09:48 AM
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Fasted cardio
10,4 kilometers on the treadmill

15 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press
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  #5175  
Old 12-12-2019, 01:18 PM
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I woke up at 2:45 am and couldn't go back to sleep.

Fasted cardio
10 kilometers treadmill

Legs

Squats 10, 10, 10
Lateral walks 10, 10, 10
Side lunges 10, 10, 10
Calves 15, 15, 15
Leg extensions 10, 10, 10
Leg curls 10, 10, 10
Wall sits 5 min

I'm drained and I'm lift until next week.
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