yes, those are pretty good.

Hey there.


Day 1 - chest/bis/Abs
Day 2 - Back/Tris
Day 3 - Legs/Shoulders
Day 4 - Bis/Tris/Abs/Calves

That is generally a good 4 day split to follow.

Hey there.

Well that is one way to see how your body handles certain products. Hot dogs are ALWAYS fine...here are the things to be careful of in general:

Any veggie that isn't green (tomatoes, red/yellow peppers, etc - as most of these have higher sugar levels)

Nut butter and mixed nuts (has carbs and some people react differently)

Citric acid (found in diet soda among other things)

"zero" net carb items that use sugar alcohol - these can really mess your keto up.


Besides that, you can try out a few things to see your keto levels. Generally it would take around 3-5 hours after eating it to throw you out of ketosis - so plan accordingly.


if the items do NOT throw you out of keto, also consider that it generally takes OVER 20-25g of carbs to achieve this.

Hey there. Just replace the active figures with what you need. If your BMR is 1850, keep your keto diet around 1800-1900 cals per day. Adjust the fats and proteins to match up to that. around 120g fat and 180g protein is the minimum fat and maximum protein. You can try to be more around 160g protein and 130g fat which is more acceptable. (remember 60/40 fat to protein cals minimum).

To increase forearm size and density requires a LOT of individualized forearm training (especially if they are stubborn)

Except to train them 2x per week with a full 20 sets each time. The set should be performed as a pyramid up (3 sets) then another pyramid down (2 more breakdown sets without stopping after the end of the 3rd pyramid set up) - this will count as a total of 5 sets (you will repeat this with 4 separate exercises).

Exercises for forearms:

Day 1 - Reverse wrist curls (standing behind the back) with an E-Z bar, Front cable wrist curls (standing) with a straight bar, Reverse curls (standing and focusing on the forearms), front olympic bar wrist curls (seated or standing)

Day 2 - DB Wrist curls (to the sides while standing), DB concentration wrist curls (seated, one arm at a time), Cable Side Wrist Curls (get on full cable machine, grab one cable with each hand, wrist curl at the sides), Seated DB Hammer curls (good form!)

Also, you can throw in a few sets of DB twists between sets of everything else on both days. That is where you grab a set of heavy dumbbells, wrap a towel around each one to make the grip fatter, and while gripping the dummbells get into a lunge position and twist the weights back and forth with your hands.

Fish oil, or EFA's in general have MANY valuable properties.

However, the MAIN reason to use them is to give yourself a high level of good omega 3-6-9 fats to help clean out your blood vessels, maintain cardiac health, and assist in lubrication of joints, and healthy skin, etc.

I would recommend taking 2-3g of omega 3-6-9 with every FOOD MEAL (not shakes)

Hello.

Please do not offer help/advice, answer questions, or offer assistance in this thread.

I realize you are just trying to help, and what you said was actually VERY true.

However, I can't enforce this policy with some and not others. The general idea is that it prevents certain people from offering their own ideas in here which ends up misleading people, causing confusion, and potentially leading people to incorrect and improper advice.

I appreciate you helping, but please for future reference limit your activity in this sticky to asking for advice only.

Please understand, this is just a formality for those who come in here with bad advice and try to hijack the thread.

Thank you! =)

Hey there.

I HIGHLY recommend following these:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine


You should be taking in around 1,800-1,900 cals a day on cutting - but follow the keto method for optimal fat loss and maximum muscle retention.

Good job man!

It's great to hear someone making such awesome progress.

I appreciate the kind words.

Keep up the good work!

Wanted to show you my latest video
http://forums.d2jsp.org/topic.php?t=52538974&f=60