20 secs sprint all out and 10 secs rest or some shit like that

During 65 minutes

Yeah.
Boxa does 1:1 with no rest, sprint -> high intensity.
Like HIIT, it's in the pages if you scroll back

20s of maximum output [in any exercise really], 10s of rest, repeat this 8 times [should take exactly 4 minutes]

I'd be expecting an Olympic gold medalist to be able to do that, nothing less, especially a kid with a picture who has a serious lack of muscle definition. Brb, doing Tabata for 65 minutes with 1400 lbs. leg press. Then I'm gonna come back eat some cottage cheese, some plums and pass out because of the serious lack of glycogen and the fact that I overtrained so hard my body started eating away at my muscles. Peace.

have fun badgers

that's an old pic and you can't see my muscle definition with my cell phone.
even still, I'd love to provide you with proof, but unless you come to Jersey or get me a camcorder that's not going to be plausible.

yo man, ill be a month into my keto diet at end of this week
im thinking about having 1 cheat meal toward the end of this week, prob on friday
would it actually help me in terms of cutting? or would it be a set back?
my lifts actually went up a little bit in this time period, but i just started liftin again 2-3month ago after a 1-2 year break, so its prob just noobie gains
so should i have a cheat meal this friday? should there be a restriction on how much / what i eat?

I'm not a fan of keto diets to begin with, but if you're feeling like you're going to end up breaking the diet one way or another you're better off with a planned cheat meal.
Don't go to crazy with it though.

what are some good methylated compounds avail. now-a-days?

where's pinti when you need him..?