It should be 500 cals less than your BMR + exercise. So example if you have a BMR of 2,000 and exericse of 500...you total cals would be 2,500 so your keto cals should be 2,000

It doesn't matter. You can start the plan and begin using it during. There is no reason to wait for the kre-alkalyn.

Could you give me an example of when you go to the gym and choose to use a press machine (ex. chest press) as opposed to benching?

Real-world examples from someone who's experienced helps. So much broscience when I google anything to try to figure things out without asking you.

If you are trying to focus directly on increasing the size of the pecs without working on pure strength. Maybe you want to train to improve the inner/outer pecs or just the total volume. Using a chest press helps isolate the pecs as best as possible.

Thanks Raynor. Could you give me a guesstimation of how many times you've used a chest press in the past year? I'm just wrapping my head around the concept of switching things up sometimes. I realize I can't base my lifting around what you do since you're far more advanced, but I'm just getting an idea.

This post was edited by Canadian_Man on Nov 18 2011 01:44am

I'm about to bulk what do you think about this for bulking LOL

http://www.quakekare.com/er-emergency-ready-3600-calorie-emergency-food-bar-p-19.html

Quite a bit actually. Since my shoulder injury, I've used chest press MORE than bench press. I've also used the smith machine more than bench press.

At least once a week.

What happened to your shoulder?

56g carbs, 19g fat, and 7g protein. You might as well just eat chocolate cake. Quite frankly a chocolate cake made with an added few scoops of whey would be HEALTHIER than that crap.

Stick to VPX zero impact bars.

Raynor, just wanted you to see if my diet is on the right track

On a perfect day my diet yields -

Cals - 3487
Protein - 253g (29%)
Carbs - 408g (46%)
Fat - 97g (25%)
Fiber - 32g

My stats/goals

Height - 5' 7"
Weight - ~135
Goal - ~145-150