how do you properly preform a bent over barbell row? ive tried youtube but have had no luck finding a good video. i cant seem to hit my lats with this exercise either

Meal 1 - 3 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
Meal 2 - 1 zero carb protein shake w/ 3 tbsp heavy cream
Meal 3 - 1 salad with 4oz chicken breast and 2 tbsp olive oil + vinegar
Meal 4 - 1 can of tuna + 1 oz full fat cheese ++ green veggies (celery, green pepper, etc)
Meal 5 - 5oz ground beef (80/20) with grated romano cheese, + 1/2 cup green veggies
Meal 6 - 1 cup cottage cheese + either 3tbsp heavy cream or 2tbsp olive oil

Hey raynor, just starting keto and i stole this from an earlier post of yours. I'm 5'7", 160lbs and about 13% bf. i am doing hypertrophy 3 days a week with cardio 7 days a week. Atleast 15-20 mins of fasting in the morning right after taking a fat burner and an additional 30-40 minutes later. All hiit in style, i do 15 mins before and after workout on workout days. Will this be sufficient cals for me? I'm wanting to hit sub 10% bf before moving to a clean bulk. Thanks for your time

This guy is annoying and lame...but his video is accurate

http://www.youtube.com/watch?v=7cj4ty3K9e4

it's definitely ENOUGH calories for your purposes. Quite frankly it might be too much. Try it out and see what kind of fat losses you get in 2 weeks and go from there.

Hi ray,
What will be the difference for me, come June, if I clean bulk now and keto later compared to doing a keto diet now and a clean bulk later?
Let me know

This post was edited by SC_Leader on Jan 28 2012 11:57am

Depends.

If you plan on cutting down now until may....and beginning the bulk in june - you will be lean but appear smoother once you start bulking.

if you bulk up now and start cutting in june, you will NOT be lean...just beginning to start the process.

I would probably cut down and do a very lean bulk in june itself.

thank you you da best ofc

heres my diet approximately , looking for a diet to go along with SL 5x5 bulking ,

meal 1 - protein shake - 2 scoops whey (240cals) 1/2 cup oatmeal (180cals) 1tbsp peanut butter (90cals) handful blueberries.

total cals : 510
carbs : 39
protein : 56
fat : 14

meal 2 - Oatmeal - 1 Cup oatmeal (360cals) 1 scoop whey (120cals) dash cinnamon 1tbsp peanut butter (90cals)

total cals : 570
carbs : 66
protein : 39
fat : 16

meal 3 - x.x.x.x.x.x possibly salmon / veggies / brown rice

meal 4 - Tuna wrap - 1 can tuna (70cals) 1 whole wheat wrap (190cals) mustard + hot sauce / lettuce

total cals : 260
carbs : 30
protein 36
fat : 6.5

meal 5 - salmon / veggies / brown rice

meal 6 - salmon / veggies / 1 tbsp peanut butter

its just a rough draft, on WORKOUT days i replace meal 5 with a 2 scoop whey , 1 scoop gluatmine shake. Any changes you would make ? also on the days i box, what would you adjust or change?

my stats : 170lbs / 5'11 , 21yo

supps i plan to take or already am

fish oil, multi, cal/mag/zinc combo, kre alk 1500 gona order some. any others you would rec for overall good health and or beneficial for strength gain and or leaning

I'm 5' 9", I'm not really sure about my weight but it's probably below 50-60 pounds? I mean, I'm a fucking stick, what do you expect? Don't worry about my budget for food, I'll work for that so just tell me. I will have access to the gym starting from next month and like I said, with a supplement either weight gainer or whey protein to start with.

Should I do cardio on my deload week? And I'd also like to still work out during it. Should I do really light weight?