well, I'm going to cancun in february and I really wanted to get chizzled. I've been bulking for ages and I want to switch it up a little.
 
Stats:
192 morning weight
15% bodyfat
17 years old
 
Diet: Keto, planned deficit of about 500 calories per day.
Workout routine: New Rules of Lifting Hypertrophy 1 ( reason being, I want to really see if I can take advantage of my age/ all of the testosterone that I have and still get a little stronger while cutting)
 
Supplements:
I really want to see how effective the Keto diet is for my bodytype, and thus I will use only products that I am familiar with. I have ON 100% Whey Protein, ON 100% Casein, and XTend. I would use creatine, but I really have to put all my money into Casein right now which is very expensive, so I will hold off on that.

looks good, im looking into doing a keto diet for cutting later this spring...you mentioned u want to see how keto works with your body type, what body type are you? how do you tend to handle carbs/what was your bulking diet like before keto vs. now on keto?

I am an endomorph, and carbs seem to be the deciding factor in how fat i get. I get equally strong no matter how many grams of carbs i take in, but they really just fatten me up. Also, I have very long limbs. My diet before keto was about 3700 calories (300 above my BMR), at a ratio of 40/40/20 prot/carb/fat. Here is a copy of my new keto diet:

Calories Eaten Today
grams cals %total
Total: 2867
Fat: 150 1347 48%
Sat: 43 389 14%
Poly: 22 198 7%
Mono: 66 595 21%
Carbs: 32 91 3%
Fiber: 9 0 0%
Protein: 340 1359 49%
Alcohol: 0 0 0%

I use fitday.com to keep track of all of my calories.
I could probably bring my carbs up a tad, but for the first couple days I would like to keep them as low as possible.

Workout 1: Felt really good to be back after a week off. Had surprisingly high energy considering I just started keto (i thought that it took a while to get all of the energy) so I am REALLY looking forward to my next workout

5x5 Incline Dumbbell w/ 70 lb dumbbells
superset with:
5x5 Seated Cable Rows at 115

5x5 Dumbbell Military w/ 55 lb dumbbells
superset with:
5x5 Pulldowns at 120

5x5 Close-Grip Bench at 105 lbs (tris were caked by this point though)
superset with:
5x5 High Pull at 95 lbs (I'm am still getting down the form so I wanted to start off light)

Looking Forward to LEGS on Wednesday...

looks good man, yeah im partially worried about keto screwing with energy for the first week or so, good to see that you had lots of energy.
 
good luck with keto

Aight....today was BRUTAL
LEGS...it was my first high volume leg day in about 6 weeks (because I just did Rippetoe)

Squat: 4x10
225x10
225x10
205x10
205x10

Deadlifts w/ Shrugs
4 sets of 205x10

Superset Bulgarian Split Squats and Step ups

SS:
20x10
20x8
20x7
20x10

Step ups:
20x10
20x10
20x10
20x10

3x15 reverse crunches

Ughhhhhhh

diet's going well

Saturday I weighed in just 1 pound below where I was last week. I also look slimmer. Because of the calipers I have though it is difficult to detect a change in bodyfat, although it seems to have gone down.

Monday's Workout: Legs

Squat:
255x5
255x5
245x5
245x5
245x5

Deadlift/Shrug
225x5
225x5
225x5
225x5
225x5

Bulgarian Split Squats superset w/ step-ups

40x5
40x5
40x5
40x5
40x5

w/

40x5
40x5
40x5
40x5
40x5

3x15 ball crunches

how are you feeling in ketosis? energy levels good? any negatives to speak of yet?

It is really kind of funny. I feel kind of light-headed, kind of like a "high" feeling which is both good and bad, seeing as it makes it somewhat difficult to concentrate. My energy levels, however, have been phenomenal. My body has adapted extremely quick to the very intense program that I have started, and I have no problems finishing the programs yet.

Today's workout went very well:

Superset:
Dumbbell incline: 4x10 at 55 lbs.
seated cable rows: 4x10 at 105 lbs.

superset:
dumbbell military press: 4x10 at 35 lbs
pulldowns: 4x10 at 110 lbs.

superset:
close-grip bench: 4x10 at 75 lbs.
high pull: 4x10 at 85 lbs.

3x10 leg lifts

threw up today so i had to skip step-ups
 
Squats
205x15
205x10
185x15
 
deadlifts
3x185x15
 
bulgarian split squats
12x15
12x15
12x15

sweet workout today, high energy. I am down to 188 lbs in the morning after a shower (so a little wet).

Incilne DB:
75x5
75x4
70x5
70x5
70x5

Sit Row:
5x120x5

DB Mil:
5x55x5

Pulldown:
5x135x5

Close Grip Bench:
5x105x5

High Pull:
5x135x5

ball crunches:
2x15

went off of keto starting this past sunday due to dizziness and the inability to think clearly. I started a carb cycle.
 
Workout was good today, very good considering i was sick all weekend.
 
Squat: (shorter rest than last time, continual reps for the most part)
4x205x10 (move up to 210 next week)
 
Deadlift:
4x215x10
 
Bulgarian split-squats:
4x25 lb dumbbellsx10
superset with:
Step-Ups:
4x25x10
 
Ball Crunches:
3x20

saturday I weighed in at 187!
 
Todays chest routine
 
Incline DB
4x60x10 (up 5 lbs from last week!)
superset w/
sitting rows
4x112.5x10 (up 7.5)
 
Military Press:
40x10
3x35x10 (little more than last week)
superset w/
Pulldowns
4x112.5x10 (little more)
 
High pulls
4x115x10 (up 30 lbs)
superset w/
close-grip bench
4x95x10 (up 20 lbs from last time)
 
16 minutes of intervals on a bike

sick workout today..i'm wiped

Squats:
3x195x15

Deadlift shrugs:
1x195x15
2x185x15

Bulgarian Split Squats superset with step-ups
both: 3x20x15

Notes: Shorter Rest periods next time....keep the same weights.

Jump-roping tomorrow for about a half hour before school.

TERRIBLE workout today....
I went to georgetown the last two days, had a total of about 6 hours of sleep between the two nights in the process, and in the meantime have been cutting so I lost a considerable amoutn of strength. also, I hurt my shoulder a little playing basketball yesterday but stupidly lifted through it.

Incline DB press:
3x70x5
2x65x5
superset with:
sitting row (close grip)
5x135x5

Military DB:
4x50x5
1x45x5
superset w/
Pulldown:
5x135x5

Opted out of high pulls/ close-grip bench due to shoulder......

hopefully next week will go better........