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Keto Bulk Series Week 3

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🔥KETO BULK SERIES
🗓️ DATE: 4/29/2024
🔥 WEEKS IN: 3
⏳ WEEKS REMAINING: VARIABLE
🔥 WEIGHT: I woke up this morning at 191.7
⚖️ MACROS: I’ve been targeting between 3,500-5,500 calories. I’m going to trend on the lower end of that range this week as I’ve been on the upper end of that range for the past several weeks..
💪 BODYFAT PERCENTAGE: Inbody is showing 16.8%.
🏋️‍♂️ STRENGTH MARKERS: Continual progress in the volume department. Focusing on flawless form on all my top sets with the primary compound movements.
💦 CARDIO: I am staying at level 15 on the stairmaster for 25 minutes once a week. I may also throw in an occasional trail run simply to get outside a bit more.
🚽 GI IMPLICATIONS: No issues.
🧂SODIUM: Around 8,000 mg/day
🍽️ THIS WEEK’S STAPLE FOODS: Ground beef or ground lamb, whole eggs, and a Keto Brick! I may include a few pickles throughout the day for some additional sodium as well.
🧠 MINDSET TOWARDS IT ALL: I’m definiltey on the heavier side of the spectrum that I feel comfortable with. Embracing the bodyfat gain that comes with a building phase is just part of it and I’m at peace with it. Doesn’t make it easy though! That’s why having other metrics to continually see progress in is so important. Monitoring my lifting stats throughout this building phase to ensure forward progress is key!
📖 OTHER THOUGHTS: I feel good about the types of foods I’m consuming. I want to make sure I’m optimizing optimal health at this stage so I’m excited about modulating between these calorie ranges and throwing in some trail running to mix up the forms of movement and get outside.
Robert's Website: ketosavage.com/
Crystal's Website: ladysavage.com
Keto Brick: www.ketobrick....
Ketogenic Bodybuilding Book: ketogenicbodyb...
Live Savage Apparel: livesavageappa...
Deeper State Keto: deeperstateketo...
Online Coaching with Robert: ketosavage.com/...
Facebook: / teamsavage
Robert Twitter: / ketosavage
Robert Instagram: / ketosavage
Crystal Instagram: / the.lady.savage
Robert Podcast: itunes.apple.c...
Thank you for watching! Love you all!

Опубликовано:

26 авг 2024

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Комментарии : 6

@t1lcmaptraining13 3 месяца назад

And there you go motivating me again. Looking Well Brother.

@Ketosavage 3 месяца назад

Thank you so much!

@t1lcmaptraining13 3 месяца назад

Around that 8 minute mark you talk about the building phase calorie flexibility. Personally agree, I focus on averages over 4 to 5 days even up to a week; by maintaining higher calories 1 day and dropping them back on others you are more likely to maintain a higher metabolism (Not necessarily focused on this much this day and this much that day, Just aware) but the average actually stays lower so it balances out. I believe the body looks to averages of input and volumes of output before it makes any dramatic changes to metabolism. if you have a building calorie goal, I think that alternating and varying your calorie intake (rather then the same this many calories a day approach) the insulin sensitivity is maintained with insulin levels able to maintain their baseline and the body becoming comfortable with maintaining energy expenditure with less "storage" - Once gain personal view. I would view it loosely like ketogenic refeeds in a deficit but as a metabolic stabilizer in a building phase and minimizing actual storage? If you have the flexibility to simple eat the right foods and ensure you are getting "more then enough" on average surely that is where the building occurs with the ability to maintain metabolism but remain lean for less dramatic prep demands......and enjoy the process with less focused attention. More headspace more fun.

@andrewhinkle160 3 месяца назад

Very motivating. I stopped working out for a month and lost a lot of fat and muscle from work stress. I lost a boat load of strength, fat and muscle in a month from lack of appetite. I'll be def following along and logging my progress and restarting my progress doing a carnivore bulk. Keep trucking along

@Ketosavage 2 месяца назад

You've got this! How have things been going since?

@andrewhinkle160 Месяц назад

@@Ketosavage 1 month+ in and had to dial it back from catching covid recently but I rebounded from 163lb to 180lb and I used two carb ups in there before getting sick. Real weight on keto/carnivore is somewhere probably around 172-175lb, going to stop the carb cycling because my mental awareness drops heavily and its not worth looking bigger in a tshirt lol. Seems like I'm slowly putting size on @ 2300-2500cal, probably going to dial back the heavy stuff to re-adapt then push calories up more in the coming weeks. Keep making vlogs!.