I get them measured by a trainer at college who has calipers. He has some type of computer program that calculates it off the measurments.

Thanks Phate

I was pretty wiped out today after all the activity I did yesterday... I took a rest day. I maintained a slight defecit in my diet, and that was about it. I will be back in the gym with my full body workout tommorrow.

I made some flaxmeal bread today. It didn't turn out like I expected... it didn't rise much at all. It only yielded 2 thick pieces instead of a loaf.

I used a fourth of it for a burger tonight, though...the bread still tasted amazing.

Next time I will spread the batter along a cake pan and then just cut the pieces when it's done baking... I think it will turn out much better that way.

These are my macros for the day:

Total: Calories 2069
Fat: 154 1390 68%
Sat: 46 418 20%
Poly: 15 137 7%
Mono: 51 462 23%
Carbs: 42 73 4%
Fiber: 24 0 0%
Protein: 146 584 29%
Alcohol: 0 0 0%

I wanted to do some experimenting today...

This morning I had a sausage link that had 3 grams of carbs in it, they came from corn syrup and dextrose used in the processing.

Also I had a protein drink pre workout.

After my workout but before my post workout shake I did the pee test and it only showed a very small trace of ketones. It's crazy how just a small bit of sugar can take you out of the ketogenic state..

I also had a protein drink after my workout with 10g of dextrose. I am going to try the pee test tonight again to see if it took me out of ketosis completely...

nothing 2,000 jumping jacks won't fix, though

I had a 3 oz piece of beef roast at about 4 o clock. I took the pee test once more before supper around 7:00.

I tested with a stronger trace of ketones, the same as I was before.

This is great news for me because I can keep doing my post workout insulin spike.

I got my order of supplements in the mail today

5 pounds optimum nutrition 100% whey gold standard extreme milk chocolate protein
1 BCAA powder optimum nutrition
2 lb bag of dextrose
multivitamin

I still have plenty of fish oil and creatine left.

I have never tried extreme milk chocolate flavor so I took a risk, since I already know chocolate tastes good.

I did my full body workout today, it took me one hour to hit all my muscle groups.. I did 2-4 sets depending on if it was a compound or isolation movement. Compounds 4 sets isolation 2 typically.

I did:

deadlifts
bench press
squats
leg press
pullups
shoulder press
front raisers
shoulder shrugs
anterior deltoid row
inverted row
bicep curls
skull crushers (triceps)
wrist curls and reverse wrist curls

Then after that I did 15 minutes of HIIT, heart rate got up to 185!

Tonight I watched deal or no deal and did jumping jacks and pacing for rest between sets. I didn't count how many this time...

IMO you're overtraining.. Especially on such a limited caloric intake.

It only takes me one hour, though. And I am not feeling any signs of overtraining. The workout doesn't feel any more taxing than my upper/lower split.

The hardest thing is the HIIT.

My energy levels are really high too..

What would you suggest I change?

this is my breakdown of calories for the day, wasn't too hungry today..

Total: Calories 2042
Fat: 123 1104 57%
Sat: 36 321 16%
Poly: 9 83 4%
Mono: 39 351 18%
Carbs: 63 158 8%
Fiber: 24 0 0%
Protein: 171 682 35%

Did you know your actual resting HR before you started? Like when you wake up, and before you get up you take your HR. Then you would take it again now (when you think you might be over doing it) and if it's higher (5+bpm) then you ARE overtraining. That's how I keep tabs and it works great.

hm, interesting. What are the consequences if I am overtraining and continue to do so?

I tried that test today. Right before I got done reading your message I measured my heart rate and it was 56.

I woke up today and the first thing I did was measure again. 56 exactly.

You should take the STAPLE HR after a few days off from the gym and eating enough to heal (prob before you began dieting)..

Little/slow progression, weakened immune system, mental health blah blah blah..

I'll definitely remember that.. good to know.

I relaxed my diet today in terms of calories. I'll probably end up in around a 500 calorie surplus. I read it's good to do this every 3-4 days to keep your metabolism up while dieting... (in Burn the fat feed the muscle by tom venuto).

Plus I was very hungry today and it keeps me sane.

I did some reading on carb up days and it looks like it's best to wait 2-3 weeks before the first carb up day.. so that we can get into ketosis easier. I was planning on carbing up this Saturday, but instead I will wait until next Saturday... that's gonna be a fun day. Cereal, brown rice, whole wheat pasta, sweet potatoes, potatoes, fruit... all that goodness. I will probably try to make something excellent that day.

For now I went to the grocery store and picked up some more green veggies, a few other veggies (an onion, couple tomatoes, mushrooms, and a cucumber), cottage cheese, some pepperoni (damn pepperoni is good, I really haven't ever eaten it... you could never eat it on a regular diet, though) some pork rib meat, turkey deli meat, cheddar cheese, eggs.... and etc. Prepared for another week or so of Keto.