If you’ve followed my blog, you know about my operation lean bastard during 2007, which started on June 8 and ended in early October. During that time I went from 167.6 lbs at 16.15% body fat to a pretty lean 157 lbs at 6 % body fat. Once upon a time I used to be around 200 lbs at 12 to 14% body fat. But since I have damaged lungs (scar tissue) and asthma, I now prioritize my health and keeping my body fat as low as possible. The less dead weight I need to carry around, the better.
As for muscle mass, I have to take it very slow since muscle tissue needs to be oxygenated and my lungs can’t handle any drastic jumps in body weight. As I said, I prioritize my health and well-being.
Although I had a nasty infection and sinusitis in November, I managed to stay in the 6 to 7 % body fat range. And on January 2, 2008, I began yet a journey to get rid of that last stubborn and interspersed fat.

Goal: To get close to competition condition and get most caliper readings within the 1 to 2 mm range.

Diet breakdown: Low calorie, low carb for the first 4 weeks. Fat-loading (90g daily) to achieve fat adaption during the first week (getting the body used to burn fats for energy.) After the first week, about 1400kcal on rest days and 1800 kcal on training days. About 180 to 200g of protein daily and about 45g of fat, 20g from fish oil (omega-3) and the rest from vegetable sources. At least 25g of fibre daily. 15g of BCAA before and during training. I’ll give you more and specific details as the diet and journal progresses.
Training breakdown: 4-5 full body workouts a week for the first 2 weeks and thereafter a regular upper and lower body split with a 2 on 1 off approach. No cardio at all during the first four weeks due to the low calorie intake.
 

Stats as of January 2, 2008 (first day of diet):
Morning temperature: 36.8 C / 98.24 F
Resting pulse: 68 BPM
Morning weight: 72.5 kg / 159.5 lbs
Chest/Back measurements (across nipples): 112 cm / 44.1”
Waist (widest area, across navel): 81 cm / 31.89”
Upper arm: 41.6 cm / 16.38”
Thigh (middle): 59.5 cm / 23.42”
Calf: 41.3 cm / 16.26”

Caliper measurements:
Chest: 3 mm
Abdominal: 4.5 mm
Thigh: 7.5 mm
Bicep: 1.5 mm
Triceps: 4 mm
Subscapular: 6 mm
Suprailiac: 4.5 mm
Lower back: 7 mm
Calf: 2 mm
Midaxillary: 3.5 mm

Body fat calculations:

Parrillo 9-sites:
Body Fat percentage: 6.77 %
Lbs/Kgs of Body Fat: 10.80 lbs / 4.91 kg
Lean Body Weight: 148.70 lbs / 67.59 kg

Jackson/Pollock 7-sites:
Body Fat percentage: 4.66%
Lbs/Kgs of Body Fat: 7.43 lbs / 3.37 kg
Lean Body Weight: 152.07 lbs / 69.12 kg
 

Stats as of January 9, 2008 (after one week):
Morning temperature: 36.8 C / 98.24 F
Resting pulse: 67 BPM
Morning weight: 70.8 kg / 155.8 lbs (down 1.7kg or 3.74 lbs, mostly due to loss of intracellular fluids)
Chest/Back measurements (across nipples): 110.5 cm / 43.5”
Waist (widest area, across navel): 79,8 cm / 31.42” (down 1.2 cm or .47”)
Upper arm: 41.5 cm / 16.34”
Thigh (middle): 58.6 cm / 23.1”
Calf: 40.3 cm / 15.87”

Caliper measurements:
Chest: 2.5 mm (-0.5)
Abdominal: 4 mm (-0.5)
Thigh: 6 mm (-1.5)
Bicep: 1.5 mm
Triceps: 3 mm (-1)
Subscapular: 6 mm
Suprailiac: 3.5 mm (-1)
Lower back: 7 mm
Calf: 2 mm
Midaxillary: 3.5 mm

Body fat calculations:

Parrillo 9-sites:
Body Fat percentage: 6.15 %
Lbs/Kgs of Body Fat: 9.59 lbs / 4.36 kg (-0.55kg / -1.21 lbs)
Lean Body Weight: 146.22 lbs / 66.46 kg (-1.13 kg / -2.48 lbs)

Jackson/Pollock 7-sites:
Body Fat percentage: 3.90%
Lbs/Kgs of Body Fat: 6.08 lbs / 2.76 kg (-0.61 kg / -1.35 lbs
Lean Body Weight: 149.72 lbs / 68.05 kg (-1.07 kg / -2.35 lbs)

Thoughts: I’ve seemed to have lost about 2.4 lbs of “lean body mass”. Since I’m on a ketogenic diet (less than 20-30g carbs/day), this loss is credited due to loss of glycogen and intracellular fluids, which is reflected in my measurements. It’s simply impossible to lose muscle mass in one week, especially when you lift weights and your strength remain at the same level or even increase. At next week’s weigh in, this should have stabilized.
Since I’m already pretty lean and most of my remaining fat is old hardened and interspersed fat, fat loss should now be tough and slow. A loss of just above 1.2 lbs is very good. I’m pleased with the progress so far.

Example of my diet on a typical training day during the first four weeks:

7.30: Wake-up, take morning temp and resting pulse
7.45: Egg omelet with onions, spinach, peppers, tomato, 3g fish oil, 1 cup of coffee
10.30: Pre-workout: 15g BCAA, 3g creatine, 5g glutamine, 1.5g Vitamin-C
10.45: Training
11.15: Mid-workout: 40g BCAA, 3g creatine, 5g glutamine
11.45: Post-workout: 15g BCAA, 40g Whey protein, 20g glutamine, 1.5g Vitamin-C
1.00: Lean red meat, broccoli, carrots, tomato, asparagus, peppers, 5g fish oil
3.30: Afternoon coffee with 15g whey (as a fake coffee latté)
6.00: Lean red meat, eggs, olive oil, onion, spinach, cucumber, lettuce, 5g fish oil
10.00: Casein shake, milled flaxseeds, 7g fish oil
11.00: Zink, Magnesium, Antioxidants
11.30: Sleep

Stats as of January 16, 2008 (after two weeks):
Morning temperature: 36.8 C / 98.24 F
Resting pulse: 66 BPM
Morning weight: 70.3 kg / 154.66 lbs (down 0.5kg or 1.14 lbs since last week)
Chest/Back measurements (across nipples): 110.4 cm / 43.46”
Waist (widest area, across navel): 78,8 cm / 31.02” (down 1.0 cm or .40”)
Upper arm: 41.9 cm / 16.49”
Thigh (middle): 58.5 cm / 23.03”
Calf: 41.0 cm / 16.14”

Caliper measurements:
Chest: 2.5 mm
Abdominal: 3.5 mm (-0.5)
Thigh: 5 mm (-1)
Bicep: 1.5 mm
Triceps: 3 mm
Subscapular: 5 mm (-1)
Suprailiac: 3 mm (-0.5)
Lower back: 5.5 mm (-1.5)
Calf: 2 mm
Midaxillary: 3 mm (-0.5)

Body fat calculations:
Parrillo 9-sites:
Body Fat percentage: 5.41 % (last week 6.15 %)
Lbs/Kgs of Body Fat: 8.37 lbs / 3.8 kg (-0.55kg / -1.22 lbs)
Lean Body Weight: 146.29 lbs / 66.49 kg (+0.03 kg / +0.07 lbs)
Jackson/Pollock 7-sites:
Body Fat percentage: 3.31 % (last week: 3.90%)
Lbs/Kgs of Body Fat: 5.13 lbs / 2.33 kg (-0.43 kg / -0.95 lbs)
Lean Body Weight: 149.53 lbs / 67.97 kg (-0.09 kg / -0.19 lbs)

I’m glad to see that everything is going in the right direction. My “glycogen depleted body weight” also seems to be stabilized as my LBM remains pretty much the same compared to last week. Another 1.2 lbs fat loss and .4” off my waist is really good at this level considering that I do no cardio, walking or any exercise besides lifting weights. I will however include some lighter aerobic work and increasing interval running as I begin to raise the calories in two weeks. This pairing of increasing exercise and calories slowly over time is called metabolic/energy flux and increases the expenditure of calories trough up-regulating metabolism. This will allow me to continue burning fat while eating more and possibly start re-gaining some muscle mass.

Thoughts and facts from the past week:
This weekend I had two small re-feed days. I noticed that my morning temperature had dropped 0.2 degrees Celcius and I felt somewhat tired and a bit frozen. I increased the calories by about 800 kcal daily over two days, mainly by adding some more protein and some carbs. The carbohydrates came from adding one orange to breakfast and one to the meal after training. I also added some maltodextrin to my post workout shake. I.e. the carbs were increased at crucial times during the day (nutrient timing/partitioning.) The added protein came from some extra red meat and eggs, spread through the day. The fat intake stayed pretty much the same since I eat only clean foods. The day after the re-feed days my temp was back to normal and according to today’s measurements I lost just as much fat as I did the first week. In other words it all goes according to plan.
 

Stats as of January 23, 2008 (after three weeks):
Morning temperature: 36.8 C / 98.24 F
Resting pulse: 66 BPM
Morning weight: 71 kg / 156.2 lbs (up 0.7 kg or 1.54 lbs since last week)
Chest/Back measurements (across nipples): 110.5 cm / 43.5”
Waist (widest area, across navel): 78.8 cm / 31.02” (no change)
Upper arm: 41.9 cm / 16.49” (no change)
Thigh (middle): 58.7 cm / 23.11” (up 0.2 cm)
Calf: 41.1 cm / 16.18” (up 0.1 cm)

Caliper measurements:
Chest: 2 mm (-0.5)
Abdominal: 3.5 mm
Thigh: 5 mm
Bicep: 1 mm (-0.5)
Triceps: 2.5 mm (-0.5)
Subscapular: 5 mm
Suprailiac: 2.5 mm (-0.5)
Lower back: 5 mm (-0.5)
Calf: 1.5 mm (-0.5)
Midaxillary: 3 mm

Body fat calculations:

Parrillo 9-sites:
Body Fat percentage: 4.84 % (last week 5.41 %)
Lbs/Kgs of Body Fat: 7.56 lbs / 3.44 kg (-0.37kg / -0.81 lbs)
Lean Body Weight: 148.64 lbs / 67.56 kg (+1.01 kg / +2.35 lbs)

Jackson/Pollock 7-sites:
Body Fat percentage: 3.06 % (last week: 3.31%)
Lbs/Kgs of Body Fat: 4.78 lbs / 2.17 kg (-0.16 kg / -0.35 lbs)
Lean Body Weight: 151.42 lbs / 68.83 kg (+0.86 kg / +1.89 lbs)

Today marks the third week of the diet. This past week didn’t really turned out as thought. I had a planned re-feed day on Saturday since I spent most of the weekend with my good friend Pia who visited Västerås. On Sunday I felt a cold sneaking up on me so I stuck to about 2200 to 2400 kcal a day and close to 100 grams of carbs from Saturday morning to Monday night to aid recovery and support my immune system and the healing process. I resumed the diet on Tuesday and got about 1500 kcal and only 25 grams of carbs from veggies (which is mostly fiber.) It actually turned out really well as the cold and its symptoms went away and I’ve seemed to have lost about 0.8 lbs of fat this week.

Most of the increase in LBM is probably due to intra cellular fluids from eating more calories and carbs for three days and with only one low carb day before taking measurements. One day isn’t really enough to lose all of the gained water weight (even though 100g of carbs a day won’t fill up any glycogen stores.) Anyway, we’ll know for sure next week, as I’ll continue with a low calorie, low carbs plan until then. After that, I’ll begin to increase the calories (and post workout carbs somewhat.)
The important thing though, is that some of the caliper readings were lower this week. The bad news is that the problem areas didn’t change at all. But with only four real days of dieting, that was pretty much expected. This coming week I’ll add in Yohimbe HCI at 7.5mg three times a day. The yohimbe will help with releasing fatty acids from the old hardened fat stores.
 

Some comparison shots between January 6 and January 23:

From the front. Unfortunately I had no good picture from Jan 6, so this will have to do.
 

From the side. It’s difficult to stand in the exact same position and to get the same kind of lightning.
 

From the back. I did not pull the shoulders back in the latest pic and the bouncing flash was somewhat strong. But you can still see the improvements in the lower back and the legs.

 
Stats as of January 30, 2008 (after four weeks):
Morning temperature: 36.8 C / 98.24 F
Resting pulse: 65 BPM
Morning weight: 70.6 kg / 155.3 lbs (down 0.4 kg / 0.9 lbs since last week)
Chest/Back measurements (across nipples): 110.4 cm / 43.46”
Waist (widest area, across navel): 78.2 cm / 30.79” (down 0.6 cm / 0.24” since last week)
Upper arm: 41.8 cm / 16.46”
Thigh (middle): 58.2 cm / 22.91” (down 0.5 cm / 0.2” since last week)
Calf: 41.1 cm / 16.18”

Caliper measurements:
Chest: 2 mm
Abdominal: 3.0 mm (-0.5)
Thigh: 4.5 mm (-0.5)
Bicep: 1 mm
Triceps: 2 mm (-0.5)
Subscapular: 5 mm
Suprailiac: 2.5 mm
Lower back: 4.5 mm (-0.5)
Calf: 1 mm (-0.5)
Midaxillary: 2.5 mm (-0.5)

Body fat calculations:
Parrillo 9-sites:
Body Fat percentage: 4.43 % (last week 4.84 %)
Lbs/Kgs of Body Fat: 6.88 lbs / 3.13 kg (-0.31kg / -0.68 lbs)
Lean Body Weight: 148.42 lbs / 67.46 kg (-0.1 kg / -0.22 lbs)

Jackson/Pollock 7-sites:
Body Fat percentage: 2.72 % (last week: 3.06%)
Lbs/Kgs of Body Fat: 4.23 lbs / 1.92 kg (-0.25 kg / -0.55 lbs)
Lean Body Weight: 151.07 lbs / 68.67 kg (-0.16 kg / -0.35 lbs)

Let’s start with reviewing the body comp measurements. Those of you who’ve been in the game for a while know that caliper skinfold readings become quite unreliable when body fat levels are very low. Parrillo has a good formula, but it’s far from perfect. If you look at my measurements and readings, you’ll notice that I lost 0.5cm / 0.2” of the circumference in my legs, while the caliper reading shows a loss of 0.5mm. Did I lose muscle mass? Hardly! The caliper reading of the thigh is a vertical fold taken midway between the knee cap and the top of the thigh. There are no caliper measurements taken on the inside of the thighs, nor on the hamstring. And there lies the problem. I’m significantly leaner in those areas this week than the week before. In the last two weeks my veins has really popped up in those areas and I can feel the skin getting thinner and tighter.
When you’ve never been in contest condition before, you have some interspersed fat between your muscle bellies and you’ll probably have some minor problem areas, like the lower back and the glutes. The lower back is covered in the Parrillo formula, but glutes, hamstrings and upper hamstrings (where the glutes attach) is not. And these areas are usually the last ones to get ripped. When you can see muscle fibers in your glutes and lower back, you’re ripped all over for sure.
As for myself, I still have some fat around the glutes and upper hamstrings and this is where I lost some fat in the last week. This simply means that the readings are getting more and more inaccurate, but knowing the skinfold readings of these areas are still important to track your progress.
And as far as body fat percentages go, you should be aware that these are subcutaneous readings. The actual body fat percentage is a lot higher as your body also stores fat within the muscle bellies and between and around your organs. Only a bodypod (under water body fat reading) would give somewhat accurate readings at this point. But that’s irrelevant. The important thing is that the skinfold readings are getting smaller, the trouble areas are getting leaner (you can take your own control skinfold measurements to check this) and that your morning body weight either decreases slightly or stays pretty much the same; as this means that you’re losing fat and are keeping or even increasing your lean body mass.

Well now. From today I will bump up my calories somewhat by adding some more protein, greens and carbs during training and post workout (where they’re needed.) I will also do some moderate cardio two to three times a week to increase my energy flux. The goal from now on is to continue losing fat while encouraging my body to re-gain muscle mass by slowly introducing some carbs to the diet. You could call it a transition period into a low/moderate carb diet.
Now, there’s a downside to this. Adding carbs (more than 30 to 50g daily) means that you’re getting out of ketosis. The diet isn’t ketogenic anymore, it’s just low carb. While you’re in ketosis your insulin levels are super stable and thus all your cravings for carbs are gone. Once you’re out of ketosis these cravings will usually come back, especially if you’re not used to a low carb diet. Even if you only take carbs after your workout, it will probably throw you out of ketosis for a few hours. This makes the diet much harder mentally. This is also why you should be cautious with carb re-feeds during a diet, especially if you’re above 8 to 10 percent of bodyfat (the more body fat you have, the worse your insulin sensitivity is.) Fortunately, I’ve been pretty much on a low carb diet since June 2007 and even before that I usually wouldn’t get more than 30 E% from carbs. Actually, every diet I ever done has been either ketogenic or very low carb. I did my first ketogenic diet back in 1998 (Body Opus). So I’m very used to it, even though I never gone this low I body fat before. Anyhow, protein and fats are essential, carbs are not. I’m also somewhat immune to any kind of cravings, so even though I no longer will be in ketosis, cravings shouldn’t be a problem.

The diet will now look something like this:

Training days:
About 2000 kcal (a 400 kcal increase)
Protein: 280 grams (60g is BCAA taken before and during training (not included, only kcal) and 40g whey post workout)
Carbs: 105 grams (25g during training and 50g post workout, the remaining from veggies)
Fat: 45 grams (20 g fish oil, the remaining from vegetable oils and the fat in meats and eggs)

Rest days:
About 1500 kcal (a 200kcal increase, but still a lot below maintenance)
Protein: 210 grams
Carbs: 30 grams (veggies)
Fat: 60 grams (20 g fish oil, the remaining from vegetable oils and the fat in meats and eggs)

As you can see, I keep it pretty simple. The diet is pretty much the same on all days with the exception of added protein and some carbs during and after training. The fat intake is also somewhat lower on training days, which simply is achieved by eating a regular meal on my off days where I would normally be at the gym and having my recovery drink (which contains no fat at all.)

My training for this period will shift from my regular upper- and lower body split to a more bodybuilding oriented 4-split. It will look like this:

Day 1: Chest, back and abs
Day 2: Legs and calves (and light/moderate cardio)
Day 3: off
Day 4: Biceps, triceps and abs (and light/moderate cardio)
Day 5: Shoulders and calves
Day 6: off (and light/moderate cardio)
Day 7: off or repeat

The progression is built on blocks, where one week equals one block and the mesocycle is four blocks in total (with the fourth block being a de-loading week.)

I’ll give you more details on the workouts as the journal progresses.

Quick update on February 1st: here’s a pic from my first biceps and triceps workout in ages:

I just finished two alternating cluster sets of hammer curls and lying french presses.

 
Okay, I know, it’s long due. It’s time for an update.

Children can be dangerous

After my last entry on January 30, I traveled to Arboga to celebrate my little brother’s 31st birthday (on February 2.) Since I’m not preparing for a show and only diet to reach my own goals I decided to have some social cheat meals. All I can say is that I got a lot of carbs during Saturday and Sunday. And sure, I felt like shit. I even got some cravings from getting out of ketosis. But the important thing is that I had a great time; playing with the kids and spending some quality time with my brother and my parents.

That was the good part. Two days later I was floored by sinusitis and a bacterial infection in my throat. That was the first time I actually got sick this winter, which is a huge improvement in comparison to previous winters. Well, playing with kids can be dangerous!
On February 25, after about 3 weeks of sitting on my ass, I was back in the gym with a vengeance. Since I pretty much kept to my ketogenic diet with one carb meal (150 grams) every 7:th day, my body composition didn’t really change that much during the three weeks battling infections. After being well for four days and after two training sessions, my body comp readings were actually better than on January 30!
 

Stats as of February 27, 2008:

Morning weight: 156.2 lbs / 71 kg (+0.9 lbs / +0.4 kg since Jan 30)
Parrillo 9-sites:
Body Fat percentage: 4.41 % (-0.02 % since Jan 30)
Lbs/Kgs of Body Fat: 6.88 lbs / 3.13 kg (+/- 0 since Jan 30)
Lean Body Weight: 149.31 lbs / 67.87 kg 148.42 lbs / 67.46 kg (+ 0.89 lbs / +0.41 kg)
 

Me on March 30.

During March I continued with my ketogenic diet, averaging about 230 grams of protein and 80 grams of fat a day, while keeping my carbs below 20 grams. I increased the frequency of my carb meals to one every fifth day, keeping it within the 150 to 175 grams range.
On March 28 I began introducing some carbs to the diet as a little experiment. I added about 25 grams to my workout drink and another 25 grams to my post-workout shake. I also added about 30 grams to my breakfast (quinoa). By doing this I was no longer in ketosis and I did experience some minor cravings, but nothing too bad. My goal was to slowly re-introduce carbs to the diet to let my body adjust and a few cravings don’t bother me.
 

Stats as of April 2, 2008:

Morning temperature: 36.8 C / 98.24 F
Resting pulse: 60 BPM
Morning weight: 157.74 lbs / 71.7 kg (+1.54 lbs / +0.7 kg since February 27)

Caliper measurements:
Chest: 1 mm (-0.1)
Abdominal: 3.7 mm (+0.7)
Thigh: 4 mm (-0.5)
Bicep: 1 mm
Triceps: 2.7 mm (+0.7)
Subscapular: 4.5 mm (-0.5)
Suprailiac: 2.5 mm
Lower back: 3.7 (-0.8)
Calf: 1 mm
Midaxillary: 2.5 mm

Body fat calculations:

Parrillo 9-sites:
Body Fat percentage: 4.13 % (- 0.3%)
Lbs/Kgs of Body Fat: 6.51 lbs / 2.96 kg (-0.37 lbs / -0.17 kg)
Lean Body Weight: 151.23 lbs / 68.74kg (+2.81 lbs / +1.28 kg)

Me on April 4. Beginning to hold some subcutaneous water.

A week after the introduction of some carbs I bumped the amounts to 40 grams in the morning, 30 grams during my workouts and 50 grams in my post workout shake. On rest days I simply spread about 120g of carbs from quinoa and potatoes somewhat evenly among my first four meals of the day, keeping my last two protein and fats only. This time I noticed some water retention and energy loss. My body was simply used to ketones for fuel and was somewhat reluctant towards my introduction of carbs to the diet. On April 5 to 6, I attended Muscle Tech Grand Prix as a photographer and a few days later I was down with a cold; which within a few days turned into a bacterial infection. Fortunately it stayed above the throat, only keeping my nose clogged and giving me some headache. I did however take 10 days off from training in hope of a quick recovery. But on April 17 I’ve had enough and resumed my training at the gym. And yes, I switched back to my ketogenic diet again. About two days later I was back in ketosis and my energy levels increased dramatically. On the third day I also noticed quite a loss of subcutaneous water. I’m still fighting the cold and the infection though, and it’s getting better.
 

Me on April 21. Back in the gym again - and back in ketosis.

Stats as of April 21, 2008:

Morning weight: 157.96 lbs / 71.8 kg (+0.22 lbs / +0.1 kg since April 2)

Caliper measurements:
Chest: 1.2 mm (+0.2)
Abdominal: 4 mm (+0.3)
Thigh: 4 mm
Bicep: 1 mm
Triceps: 2.5 mm (-0.2)
Subscapular: 5 mm (+0.5)
Suprailiac: 2.5 mm
Lower back: 4 mm (+0.3)
Calf: 1 mm
Midaxillary: 2.5 mm

Body fat calculations:

Parrillo 9-sites:
Body Fat percentage: 4.31 % (+ 0.18 %)
Lbs/Kgs of Body Fat: 6.80 lbs / 3.1 kg (+0.29 lbs / +0.13 kg)
Lean Body Weight: 151.16 lbs / 68.71kg (-0.07 lbs / -0.03 kg)
 

Me on April 21. Ready for a set of high-reps post-fatigue hammer curls after finishing a set of barbell curls. Yes, I’m currently on a 4-split - Bodybuilding style.

After four days on a ketogenic diet and three training sessions I’m pretty much where I were two weeks ago before I caught the cold. The experiment with re-introducing carbs seemed to have affected my subscapular reading the most (the notorious insulin sensitivity site.) I guess I will stick with a ketogenic approach a little longer. The key to function and feel energetic on a ketogenic diet is to be in ketosis long enough for your body to adapt to a ketogenic state that is glycogen sparing. This is why regular ketogenic diets with weekly 1 to 2 days carb-ups sucks – they prevent you from entering a glycogen-sparing state. Since I’ve been in a glycogen sparing state most of last autumn and winter as well as January to late March of this year, my body is used to working most effectively with ketones – and I feel great and have lots of energy and a good pump in the gym as a result. This time I should be able to reach that state pretty quick and then I will maintain my glycogen stores with my usual weekly carb meal of 150 to 175 grams. Once I’m sure I’ve entered a glycogen sparing state again I will increase my protein intake somewhat and see if I can’t build some more muscle mass. Once you’re in a glycogen sparing state, you can increase your protein intake without dropping out of ketosis. On a ketogenic diet I usually shoot for 1.5g of protein and 0.5g of fat per pound of body weight. I will probably raise this to 2g of protein and 0.75g of fat per pound as a start. If I need more calories, I’ll bump the fat to 1g per pound.
As of now, I’m pretty content with my level of body fat. I would like to get most readings closer to 2mm though, so we’ll see.

Another week has passed and things are pretty much crazy around here. While I have opened up for new clients again and have a couple of new ones to attend to, our Talent Hunt has really grown out of proportions. As it looks today, we have to increase the open spots to six. That’s six people who will get our services for free for more than half a year, all the supplements they need, a competition license, a bunch of cool clothes and a lot more stuff that we will reveal in the coming weeks (including huge media coverage.)
I usually work six days a week and anywhere from six to twelve hours a day. These past weeks I averaged ten hours a day, but I still have had time and energy to stick to both my ketogenic diet and my training.
When it comes to my training, I completed another block of bodybuilding inspired 4-split training this past week. And since summer is creeping up on us with a lot of cool outdoor activities, I decided to switch focus back to a more functional oriented push and pull routine, adding a few explosive lifts and alternating between bilateral and unilateral movements. It will give a nice metabolic boost as well as strengthen some stabilizers and my core in particular. It’s also more taxing on my lungs and my overall fitness, which is a huge plus.

The diet is still at 1.5g of protein and 0.5g of fat per pound of body weight and only fibrous green veggies. I will stay within these parameters for another two to three weeks.

Stats as of April 28, 2008:
Morning weight: 157.52 lbs/71.6 kg (-0.44 lbs/-0.2 kg since April 21)

Caliper measurements:
Chest: 1.2 mm
Abdominal: 3.7 mm (-0.3)
Thigh: 4 mm
Bicep: 1 mm
Triceps: 2.5 mm
Subscapular: 4.8 mm (-0.2)
Suprailiac: 2.5 mm
Lower back: 3.8 mm (-0.2)
Calf: 1 mm
Midaxillary: 2.5 mm
Knee: 3.5 mm
Hamstring: 2.5 mm (-0.3)
Upper hamstring: 5.5 mm (-0.3)
Chin: 4 mm
Cheek: 4 mm

Body Fat percentage (Parrillo 9-sites): 4.20 % (- 0.11 %)

As I mentioned before, calculating body fat and lean body weight figures from caliper readings are total irrelevant at this kind of leanness. I’m losing fat in sites that isn’t taken into account in the formula. All that matters is that the measuring sites are getting thinner and that I’m not losing strength in the gym – or actually getting stronger (and I’m in fact getting stronger on a continuous basis.)
As I’ve received a lot of questions about my style of ketogenic dieting, I’ll post a little FAQ within the next week. Until then, take care.

Comparison between January 23 and April 28. Unfortunately I was out of batteries for my external flash, so I had to settle with some sun light and a roof lamp (that’s why I look so pale… okay, I am pale. This is Sweden, you know. Almost the Antarctic. ;).) Hopefully, you’ll see some improvement anyways.
And yes, I need to punish my legs – or at least train them as hard as possible with only a 50 % lung capacity. I will switch to a more muscle building oriented phase in two to three weeks.