Quote (SKCRaynor @ Mar 18 2012 05:02am)

eliminate citric acid from your diet. also give me a total list of EVERYTHING you eat on a daily basis.

Quote (bullets501 @ Mar 18 2012 12:26pm)

Hey Raynor

So I Did the p90x Workout for 3 months, I know its not the best but i wanted to just get in shape to start going to the gym and what not , I lost 35 ibs and gained an considerable amount of muscle compared to how i used to look, all the workouts are pretty easy to me now but now im looking for more muscle definition/ fat loss im 6 2' and 215 ibs

Problem is im completely clueless when it comes to walking into a gym and what exercises to do one what day for the best results

Think you can set me up with a workout plan?

edit: what supplements to take and etc, 


Thanks

Quote (MarkorGather @ Mar 18 2012 01:13pm)

Breakfast

3x eggs + 2 slices bacon + 1 oz cheese + 1 cup broccoli

Meal 2

Chicken Breast (sometimes cooked w/ thin layer of peanut butter+sprinkled with ginger) or Fish(salmon steak, tuna w/ mayo) + peppers + celery + lettuce + 2tbs oive oil + apple cider vinegar

or if I'm too busy

2 pepperoni sticks + broccoli

Meal 3
Post workout

Whey shake + peanut butter + heavy cream

Meal 4

Ground Beef or tuna w/ mayo + cheese + broccoli or green salad

Meal 5 (If its not too late)

1/3 cup peanuts or 1oz cheese or pepperoni stick or whey shake.

Quote (SKCRaynor @ Mar 18 2012 09:40am)

everything looks fine. did you tally up the total amount of veggie carbs? if not, make sure you do that.

just remember to ELIMINATE citric acid. Also to jumpstart keto, wake up one morning, and on a total fast, I want you to hit 1 hour of balls-to-the-wall exercise (either HIIT or weight lifting or a combination). After that, drink water, take about 10g bcaa, and wait another hour before eating your first meal of the day. This should greatly increase the drop in glycogen in your body to stimulate ketosis.

Quote (SKCRaynor @ Mar 18 2012 05:37pm)

what are your current goals? purely to lose fat? or are you looking to gain as much muscle as possible?

Quote (MarkorGather @ Mar 18 2012 01:45pm)

Alright, whatever is listed there is everything I eat, and I only drink water. So I don't think there is any citric acid. I also do fasted cardio when I wake up, but I'll get more intense with it. Thanks, Raynor.

Edit: also I'll tally up the carbs in the veggies today. Do I count the fibre on them aswell? I've heard somewhere that those shouldn't be counted when adding them up for keto.

Quote (bullets501 @ Mar 18 2012 02:02pm)

Im looking to lose weight/ body fat% first    then to build as much muscle as possible 


I wanna avoid that bulky look

Quote (Canadian_Man @ Mar 18 2012 04:04pm)

Raynor,

I was listening to a YouTube video that says that you need to get starchy carbs into your body to "fuel your muscles". The video essentially said that fruit carbs don't count as "fuel".

I'm wondering what truth there is to this, and how I should be looking at my carb sources. I've been lately going with banana as my primary go-to carb when I can't find rice or potato.

Also, cooked vs. uncooked oats: Which would be the superior carb source?

Thanks