Quote (KramerFtw @ Jan 28 2022 06:38pm)

ayy raynor is still here

I was gonna consult about keto again.

I am not currently lifting because ive been sick for the past year and gyms are closed here

but currently thinking about goin on keto again along with IF (that ive been doing for the past 8 months 20/4) for health reasons to see if I feel better.

what kinds of foods should I buy and avoid to stay under 20g of carbs daily?
and how often should you do refeeds?
If I go on reddit, they dont even talk about refeeds.. they seemingly just stay on keto indefinitely. theyre doing it for weightloss and are all fatties so idk. I'm doing it to see if my body can fight off whatever I have easier.
maybe once a week or every 2 weeks, you have 1 or 2 days where you carb up? or what?. Seems unsafe (and boring) to do keto with no refeeds ever.

of course, I feel that eggs, bacon, broccoli, spinach, heavy cream for coffees, stevia , whey, beef, salmon, some kind of cheese that has the lowest carbs, maybe nuts and Idk what else..

Quote (dl22 @ Feb 3 2022 06:03pm)

welcome back o_o glad to hear from you! hows the grind to be muscle reconstructive surgeon goin or whatever pivots youve done!? thanks for generously helping us

Quote (spt @ Feb 7 2022 10:07pm)

Hey there.

I think you helped me out several years ago. I followed your 5x5 program and made some nice progress.

Fast forward to now. I haven’t worked out consistently or maintained a proper diet for the last 4 years or so since graduating college and tearing the labrum in my hip.

The hip is fully repaired, I just haven’t had the motivation or time to get back into it so now I’ve lost most of my strength and size and put on some chub.

I’m looking to get back into lifting like I was in college, building up the strength and size I had while staying somewhat lean.

My question here is: would you recommend going back in a 5x5 plan at a slight calorie deficit to build up my strength again and loose the excess fat I’ve put on over the last few years or would you recommend something different?

Here’s my current stats
Age: 27 years old
Height: 5’5”
Weight: 175 lbs
Body Fat: ~20-25%

I’d say at my peak in 2017, I was about 165 lbs - 10% BF with lifts around: 275 bench, 475 squat, 425 deadlift

I’m looking to get back into working out consistently again, rebuilding my strength/size, and bring down my body fat % to around the 12-15% range.

Edit: I’m a software engineer so my day job is pretty sedentary. I have an adjustable standing desk and sit/stand throughout the day.

Quote (dl22 @ Feb 11 2022 03:57pm)

hey there i got some labs done and it looks like cholesterol and kidney issues:

HDL 59 ---slightly low
LDL 105 slightly high
total 181

BUN 19 -- normal
creatinine 1.33 normal high (at the top of where it should be)

i took these labs after i lost 15lbs in a month so maybe thats why these are elevated?

I was told to drink more water, removed carbonated drinks, no GNC products such as creatine/even whey , no dairy, no super stacks of supplements (i been following your NOW stack+animal flex)

I really don't wanna sacrifice the no dairy because the cottage cheese thing at night and i use two shakes of whey isolate to help keep my protein goals in check and dont feel like cooking more to remove those, i'll admit i could drink more water so really thats all i want to follow from his advice, what are your thoughts on his advice and what do you suggest?

i was able to see success in weight loss thanks to ur 6 day full equipment cutting routine
and heres what i ate to get there:

sun-friday

fat burner with water


oatmeal 26g (uncooked volume 1/4 cup)
3 whole eggs either scrambled or over medium
berries (handful frozen)

whey isolate + water + 1 tbsp keto ice cream

6oz salmon or chicken wings (with skin)
broccoli/onions/mushrooms/etc
1/3 cup brown rice
fermented vegge such as sauerkraut or kimchi

pwo shake same as meal 2

4oz lean beef of some type
1/4 medium avocado
broccoli

cottage cheese + cinnamon before bed plus your sleep stack dopa gaba melatonin arg org bcaa glutamine

saturday
literally whatever i want lol ice cream pizza mcds trash upon trash

the thing is my last labs before this was three years ago so idk what my levels were prior to making the shift to the meal plan and work outs so im not sure if it was even higher before or if it was normal before and this stuff caused it to temporarily spike or something 180lbs now, was 200 2 months ago

Quote (SKCRaynor @ Feb 17 2022 06:11pm)

Hey there,

first of all:

HDL 59 ---slightly low
LDL 105 slightly high
total 181

BUN 19 -- normal
creatinine 1.33 normal high (at the top of where it should be)



Given these numbers you only need to introduce an increase in HDL fats (ie: Omega 3's), and reduce the saturated fats from your diet. In order to do this, make sure you cook everything in olive oil (low heat) and reduce red meat consumption (replace with chicken/fish). Also reduce consumption of fried foods (or fry them in an air fryer instead).

Take 2x NOW! ultra omega 3 with EVERY meal, every day. Also add Red Yeast Rice and Plant Sterols to your list of supplements. Increasing your cardio would also help to some degree (also increasing water intake). There is no need to stop creatine intake (assuming 5g / day of creatine monohydrate). Cottage cheese is fine btw. You can make the minor changes above and will likely see great success on the next blood work.