You could go 'hard', but you won't be able to keep that type of intensity up as long as a more carb focused diet would be able to sustain. I have used traditional CKD diet's in the past to cut a few pounds off, and they work awesome. I know this is a weightloss thread but if your doing any serious weightlifting or athletics, I would add carbs in around the workout like a targeted keto diet.

Come to think of it, when I was at my strongest in college, my diet was pretty much steak and eggs, ground beef w/cheese (pretty standard keto) and gatorade during lifting and practice.

Again, just my $.02. You guys have made some tremendous progress in this thread.

Woke up this morning, went for an hour long bike ride. Ate some chicken for lunch. I want some kind of salad for dinner.

Ran my 2nd 5k race today. Pink Laundry, downtown Lee's Summit. For reference, my last 5k was 9/8 and I finished in just a hair under 30 minutes by my Garmin watch. My chip time today was 27:00:05. I have a friend that runs races with me and acts as a "pacer" of sorts and I beat her by over 2 minutes today. Running feels great! (even when it's 28 degrees outside)

My "bread and butter" salad is fresh spinach, tomatoes,red bell peppers, cucumber, olives, chicken with balsamic vinegar+olive oil

Keep it going. I started running 5K's somewhat competitively last year and I was close to 30 minutes when I first started. I just ran my best time of 23:05 last Tuesday. I have never ran when it's that cold, but I just ran today where it's 80 degrees and humid(a cool day for here).

Lifting is my new thing. It's ****ing fun.

Also my body at rest is hard now. Like if you poke my arm, it actually feels like there is a muscle there instead of just a blob of fat.

Still sorta weak. This fine as chick was outsquatting me, but don't give a **** because I like quadrupled her leg press.

Leg Press is for pussies. Learn how to squat.

I know how to squat. I'm just not strong yet.

Nice job. I just ran a 10k on my own for the first time yesterday in just under 58 minutes. About to head to MMA training. I go to bed exhausted every night, but it feels great. I've moved three belt notches in four months. Stomach is damned near completely flat, but I'm still a little soft. I'm about five pounds from getting real definition. I'm only down about 13 pounds, but I've visibly gained a good deal of muscle.

From everything i've read, leg press is a waste of time. I could be wrong though.

You are correct, although it has a place as a secondary exercise after squats/deads if you so choose.

However, never brag about your leg press. It means nothing.

Just busting your balls Buck. Good to see you finally lifting weights. Nothing better buddy!

Oh well. I'm gonna work on improving the squats for sure.

What a day...

Wake up 4 am.
Work 5 am.
Get off work 3:30 pm.
Gym 4 pm.
Leave gym 5:15 pm.
Shower 5:25 pm.
Dinner 5:45 pm.
Look at cell phone right after dinner, buddy is desperate for someone to help him move.
Help buddy move from a 2nd story apt to another 2nd story apt from 6:00 pm until 8:30 pm.

And my ****ing food today is off the charts.
http://i.imgur.com/TICXl.png

Your sodium level is off the charts. I struggle with that as well.

Have you gotten blood work done recently? I bet your cholesterol is fine, just curious.