Reverse Diet Week 3, Day 7

Reverse Diet Week 3, Day 7
Week 3 of the reverse diet is in the books! I nailed my macros for the week! This was also the best week working out I’ve had in months 💪🏻
📆 DATE: 7/28/24
🔥 REVERSE DIET WEEKS IN: 3
⏳ WEEKS REMAINING: Variable
⚖️MACROS: 130g Fat | 135g Protein | 27g Total Carbs | 1842 calories
💪🏻 BODY FAT PERCENTAGE: 10.6% via DEXA Scan
🔥 WEIGHT: 151.5lbs
🏋️ STRENGTH MARKERS: My strength, form, and control with the weights this week was on point! Best week lifting in months. According to the DEXA Scan, I gained 4.1lbs of lean muscle mass the past 4 weeks!
💦 CARDIO: 4 days at lv. 16 for 16 minutes on the stair master.
🧂 ELECTROLYTES: 8,600 mg sodium/4,300 mg potassium.
🩸 KETONES: ~0.1 ACEs via Biosense
🍽️ THIS WEEK’S STAPLE FOODS: Pre-workout drink, Macadamia Madness Ketobrick, 2 2/3 scoops of collagen, 8 oz. ground venison, 1 1/2 tbsp pork fat, coffee and green tea.
🍕 KETOGENIC RE-FEED: Each week I will be incorporating one day where I have a ketogenic re-feed meal. This week I did a 1,661 calories 130g Fat/95g Protein/22g Carbs meal which consisted of fathead pizza dough (homemade), 1 can of sardines, 1 1/3 oz. Parmesan cheese, 2 1/8 Tbsp ghee. 2000mg sodium/1000mg potassium.
🧠 MINDSET TOWARDS IT ALL: I have finally embraced the body weight increase, less definition, and increase in strength as I am now going through this reverse diet. It feels good again the feel strong lifting weights and I am starting to enjoy lifting again. The last 4 weeks of the prep I was just trying to survive the workouts and cardio and wasn’t enjoying working out anymore.
📖 OTHER THOUGHTS: I am looking forward to getting to a bulk and start putting on some quality muscle mass. I have some ideas for nutrition that I am going to try over the course of the next 16 months. Experimenting with different macronutrients, diets, and food groups is key to finding what works best for you!
Please follow along here and on Instagram: @Theketoverse
#keto #bodybuilding #ketobrick #ketogenicbodybuildingprep #consistencyiskey #reversediet