Category Archives: Workout Routine/Plan

Keto Chow… What is it?

Hey guys! Again, it’s been a while…

So I have recently become very interested in ketogentic dieting… A guy I work for has been doing Keto Chow (a keto diet) for the last 2 months and has already lost around 30 pounds and he doesn’t even work out! Now I know a lot of people hearing about a great amount of weight loss in a small time frame will be skeptic or even say it’s not healthy. Well, I haven’t seen any bad reviews of people on this specific diet and quite frankly, I kind of don’t care.

Now most of you are probably wondering what is this miracle weight loss diet?

It’s a low-carb high fat diet that is something called a soylent. From my understanding a soylent is a liquid diet that contains every mineral and vitamin and whatever else your body needs in order to run efficiently. You can do one, two, or three shakes a day. If you decide to only do one or two shakes, then your diet can be  mostly of meats and cheese. Anything as long as you stay under 5% carbs for the day.

I plan on doing the shakes 3x a day for maximum weight loss as well as I believe this will help me save money since that’s where most of my money goes.

I’ve got all of my information from reading the Chris Bairs (the  creator)  blog:

Chris sells different shakes of Keto Chow on his site as well as the ingredients to make it yourself if you want. I’ve decided to go route B and make it myself to save money.

I’ve already ordered everything I need online and should be getting it all by the 16th of this month. If everything goes as planned, I should be starting this diet by the 18th.

I’ve decided to start on a Friday afternoon because there is a possibility of side effects during the first week and I’d really like to experience them at home need be.

Lets just say most people’s bodies aren’t use to how much fiber is in these drinks…

Well that’s all I’m going to say about this for now. If anyone has any questions or are interested in possibly starting Keto Chow or have been there done that, feel free to share your thoughts in the comments.

As far as a recap from my last post, I am currently 195 lbs average. I was working out but stopped last week when I decided to start this diet. I am currently eating whatever I want since I will not be eating solids most likely for the next couple months or more. I am planning on resuming exercising once my body has adjusted to no carbs since that is what fuels most people’s bodies. Keto diets basically make it so that you are burning fat instead of glucose… Something like that… again, for more information check out Chris’s page.





My First Workout Plan!

I’ve been putting off posting this for a while since I am still tweaking my schedule around as far as what muscle group on what day, how many reps/sets, what weights, and which machines/exercises to do. I might as well just show you what I got so that everyone can see what my typical week looks like.


Monday: Glutes, Hamstring, Quads, and Calves (Leg Day!)

  • Glutes
    • Hip Abduction-                     50 lbs     4 sets of 15 reps
    • Hip Addiction-                      50 lbs     4 sets of 25 reps
    • Standing Glutes-                  50 lbs     3 sets of 12 reps
  • Hamstring
    •         Seated Leg Curl-                   90 lbs     3 sets of 10 reps
    •         MTS Kneeling Leg Curl-     30 lbs     3 sets of 10 reps
  • Quads
    • Leg Press-                             140 lbs     3 sets of 12 reps
    • Thigh Extension-                 30 lbs     3 sets of 12 reps

Tuesday: Cardio and Abs

  • Cardio
    • Elliptical, Cycling, or Jogging*(see below) for at least 30 minutes
  • Ab Workout (From “The magnificent 7 ab routine”)
    • Jump rope for 3 minutes or as long as possible
    • Sit ups then Leg raises (as many as possible) (currently 10-12 reps)
    • Rest for one minute
    • Lying leg raise w/crunch and Knee-ins (as many as possible) (currently 8-10 reps)
    • Rest for one minute
    • Toe touchers and Crunches (as many as possible) (currently 8-12 reps)
    • Rest for one minute
    • Reverse crunch

REPEAT AB WORKOUT SET UP TO 3 TIMES (In the same order) 

*I am currently using an app called 10k to train me how to run. I just finished week one which has me exercising 3 times a week. My long term goal is to be able to run in a marathon within the next year or two so this app is an important part of my weekly workout routine. I would recommend this to anyone who wants to start jogging/running but doesn’t know where to begin.

Wednesday: Biceps, Back, and Lats  (I will add weight/sets/reps later)

  • Back
    • MTS Row
    • MTS High Row
    • Seated Row
  • Bicep
    • Freemotion Bicep
    • Bilateral Arm Curl
  • Lat
    • Rotary Lat

Thursday: Cardio and Abs

Same as Tuesdays workout

Friday: Chest, Triceps, and Shoulders/Traps and Deltoids

  • Chest
    • MTS Decline Press–                      15 lbs     3 sets of 13 reps
    • MTS Incline Press–                       15 lbs     3 sets of 12 reps
    • MTS Chest Press–                         10 lbs     3 sets of 12 reps
    • Pectoral Fly–                                   30 lbs     3 sets of 12 reps
  • Shoulder/Deltoids/Trap
    • Shoulder Press–                             20 lbs     3 sets of 12 reps
    • Freemotion Rear Deltoids–        20 lbs     3 sets of 12 reps
  • Triceps
    • Arm Extentions–                            30 lbs     3 sets of 12 reps
    • Total Triceps–                                  10 lbs     3 sets of 8 reps

Saturday: Off/Makeup day or Yoga

Sunday: Cardio and Abs

Same as Tuesdays workout

So that’s what I got! I’ve only completed one week so far and like I said, I’m still making changes.

I was initially planning on splitting my leg day up and doing quads one day and hamstrings another so that each muscle group can rest kind of how most people split biceps and triceps into different days but from the schedules I’ve seen from a lot of people, no one really does that… What do you think? I’m open to feedback as long as I have explanations to back it up. Anything you would do different?