Quote (tidus_ffx2 @ Apr 2 2013 05:56am)

Would you recommend doing keto more than one month? or switching to 40/20/40 after for sanity purposes. Also, when it comes to cardio during keto, is high intensity or low intensity best for retaining strength and muscle mass?

Edit: do you keep a list of all the links throughout this thread that you show to people ie: me and the keto one. if you do id like to read them, trying to learn as much as possible and this thread seems an amazing place for it

Quote (ForbiddenOath606 @ Apr 2 2013 12:41pm)

Just want to add that having VEGETABLE sat fats are not only healthy but improve fat loss... IE.. coconut oil / palm oil.... they are rich in MCT and should NOT be counted as the animal saturated fat.

Quote (BigBalaBoom @ Apr 2 2013 01:01pm)

Hi, i would like to ask you if you can help me build meal plan to lose weight+gain bit of muscles. contact me please

Quote (MrBobMarley @ Apr 2 2013 01:32pm)

Can you explain to me the difference between gaining strength and gaining muscle mass? I know typically higher weight/lower reps is ideal for strength, and then lower weight higher reps for muscle mass, but why? I also see it that people training in the higher rep range making great  progress in strength. I know some details in regards to this, but some are fuzzy

1. How closely are the two correlated
2. What exactly is it that produces an increase in strength
3. What exactly is it the produces an increase in muscle mass

Quote (SKCRaynor @ Apr 2 2013 01:57pm)

Hey there.

You can and should do keto for more than a month. I recommend the area of 2-3 months depending on your fat loss goals. I recommend HIIT cardio during cutting, as it's the most efficient based on time.

What else would you like to know about?

Quote (tidus_ffx2 @ Apr 2 2013 02:17pm)

Well im 190 at the moment and i dont think i should dip below 170 or id lose too much strength. so that seems an adequete time to me.

I love seeing what each person does for their workouts, that way i can incorpate new things into mine by seeing those. so i guess like what to do on a daily basis, how often to switch things up etc. for example one week right now ill lump chest and tris together and the next do chest and back. and so on and so forth. and for legs usually ill do squats 3 weeks a month and the fourth do a combo of other types of squats and also leg presses. id like to know whats best for gaining strength and mass, but i see you did just post something about that a few minutes ago. really i just love to learn about anything to do with physical fitness, and would read anything to do with it.

Quote (SKCRaynor @ Apr 1 2013 09:19pm)

Hello there. I'd be glad to help you.

The first thing you need to do is calculate your BMR. Based on what you told me, if you are sitting at 204, or 240, there is a large difference in calories, so I need to know which weight you actually are lol.

Secondly, go online and calculate your BMR directly - do not calculate based on activity level, just use resting BMR.

Once you get your BMR, IE: 2,500 calories a day, you are going to want to shoot for 500 cals underneath that, and add around 1 hour of intense exercise per day. That would mean 2,000 cals a day + 1 hr of exercise. On non-workout days, you would want to shoot for around 300 cals under that (1,700 cals). Remember, these calorie numbers are EXAMPLES. I need to know your exact BMR to continue properly.

Anyway, as far as type of diet goes, you want to minimize carbs, increase protein, and keep fats at a reasonable level. A good rule would be 40% protein 20% carbs 40% fats (with regard to calories, not grams) - remember fats are 9 cal per gram, protein/carbs are 4 cal per gram. You can also do 40/30/30, or 40/25/35. Basically keep the carbs down!!

With regard to fat, stay away from saturated and trans fat as much as possible (has nothing to do with fat loss, but rather cardiovascular health), and indulge in unsaturated fats.

Drink at least 1-1.5 gals of water per day, and eliminate sugar from your diet!!


With regard to exercise, yes, you want to be able to burn as many calories as possible while training. In order to do this, less rest between sets, more volume, drop sets, breakdowns, and just general punishment is required. You are going to condense as much possible exercise into a regular training time as you can.

I would recommend exercising 6 days a week on this plan for optimal fat loss.



Lastly, you really need to be measuring the foods you eat and not estimating. Estimating usually grossly miscalculates calories, resulting in an unwanted surplus.


Get back to me with your BMR and I'll see what I can do for you from there.