Interesting you bring that up. There actually is no exact science for this, as individual preference remains key. I remember mixing a carton (4oz) of heavy cream with 2 scoops of whey protein, and another 4 oz of water - the taste was unbelievable, but the calories were around 1,600 or so. In general I just through a couple tbsp of heavy cream into my shake when on keto to hit the fat macros, not for the flavor. Although, even that small amount tastes great in a shake compared to just water by itself.

The best keto shakes in my opinion are:

NOW! Whey Isolate (chocolate)
2-4 tbsp heavy cream
8 oz water (approx)
1 tbsp peanut butter
4 strawberries (medium)
6 blueberries
Ice Cubes


Blend everything together for a fairly thick shake, which tastes amazing and is still under 4g of carbs.

It's great to see recognized progress. It's also funny how time seems to slip away from us.

Hey there.

That physical fitness test is an interesting issue. If your body is in the gradual stages of going back into keto when you take that test, you are likely to have endurance issues. If you are back into regular metabolism and eating carbs on the day before and during, you may have carb bloat and also be less inclined to perform.

This greatly depends on you as a person, so the exact answer may differ. However, for right now, if I had to bank my advice to you, based on other's experiences, I'd say carb up the FOLLOWING day, and remain in ketosis. If you started on May 1st, you should go 13-14 days until the first re-feed. Then you can have a re-feed once a week after that, assuming you are exercising fairly regularly.

That being said, you'd be right around the 13th or 14th, but in the case of this test, I'd say do it on the 12th. Make sure you eat a GOOD AMOUNT of fat and protein the night before. The morning of should be a protein shake with a ton of heavy cream for your pre-test energy.


4 jet fuel per day is fine....but I wouldn't drink coffee or other caffeinated beverages when taking it.

This depends largely on how you are calculating your BMR. Assuming you are calculating sedentary BMR, then adding general activity and exercise on top of that, you would want to add at least 200-300 cals per day for a lean bulk. The major component here is that you have to keep fat intake low if carb intake is high (and vica versa). That being said, 60g of fat per day is sufficient if you are doing 250-300+g of carbs per day. Try to keep simple carbs, particularly sugar, away from your diet, as insulin spikes can definitely lead to fat storage, especially when they happen during a meal that contains a large amount of dietary fat.

Hey again,

and I say again because you helped me out throughout my entire high school years like 4 years ago and I'm VERY thankful for it

I finally got into university and for the past 3 years i've been at a halt for anything health and fitness like.

I'm finally getting my mind in gear and beginning to diet and exercise as I have a more steady schedule for the summer.

I'm 5"8, 175lbs and began to get belly fat and my chest has slumped down and I want to cut weight and want to be more fit looking


I need a diet and a 4-5 day workout plan.

PLUS
how do I measure macros in my food? any easy way of doing this?

^ i just want to look very lean in 4 months if thats possible on a good diet and good exercise plan

Hey Raynor,

Thanks for the reply. Currently doing IF eating between 12pm - 8pm. It just makes it easier for me with school eating between those hours, so I don't starve while on campus.

Pretty much start everyday with a a protein shake in the morning (1 cup raw oatmeal, 2 scoops whey). Anything else I eat varies, don't drink soda and try to eat things with little to no sugar. Been pretty much just eating all winter but been busy with school so diet has been irregular besides the shake every morning.

Here's some pics of my current state if it helps. Currently sitting around 175-178lb, 5'10".





Trying to lean out over the next 2 months. School ends this week, but I've been really busy the past few months so I just lift 2 days on 1 day off (chest tris legs, back shoulders bis).

i am 24 now about 5'11" 210 pounds lots of fat little muscle double chin but apparently i was blessed with great calves so at least i got that going for me (not sure why cuz my dad and mom definitely do not have muscular legs but ok) most of the fat is in my chest and stomach with some flab on my arms and thighs

basically i want to get stronger i can maybe bench 160 max
and i want to lose this fat

i know i can get down to 185 relatively easy but i don't do it healthily at all like eating 1 sandwhich all day or some chips or maybe not eating at all and still forcing myself to run/walk 2 miles every day

i have always had quite a bit of fat even when i weighed 145 pounds when i was 17-18 i had a lot of fat and little muscle i would like to get back to around 165 or so and not be so freakin fat!

raynor... PLIZ HALP MEH1! (or anybody i'm open to advice and i want to get my shit together)

edit: i only work fri-sat-sun 12 hour shifts so i have 4 days off a week i definitely have time to do stuff i just don't know where to start

This post was edited by newbii3 on May 5 2015 04:37am

This would be perfect for you to begin with:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=458001812
5 day Split w/ Freeweights + 2,500/2,000 cal diet plan


also, refer here:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=414355941
How to calculate exact macros based on calories and percentages


Fat = 9 cals
Protein = 4 cals
Carbs = 4 cals
Alcohol = 7 cals


The bottom line is that you need to be reading labels, and weighing your food on a digital scale in order to ensure that you are eating the proper portioning if on a cut.

Hey there. Given your goals, as well as current BF%, I would say that you would benefit the most from a hypertrophy style workout routine, coupled with IF (as you've been doing). As far as calories/macros go, just make sure you are eating right around maintenance (make adjustments accordingly).

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)


Pick one of those, and roll with it for now, and see how you do with it. You WILL need to increase calories on those plans compared to regular plans, as hypertrophy is very intense!