Quote (SKCRaynor @ Nov 20 2011 09:19pm)

The % are correct.

Foods include:

Meats:::  Literally ALL meats (steak, chicken, turkey, fish, lamb, ham, sausage, bacon, etc)

Cheese::: Any whole cheese (no cheese product like american or cheese whiz) - cottage cheese is also okay (make sure it has no sweetener and less than 3g carbs per serving)

Milk/Other Dairy::  NO MILK, YOGURT, OR ICE CREAM!!!

Veggies::: Lettuce, Celery, Broccoli, Green Peppers, Asparagus. (Watch the carbs here, but they are safe in general) AVOID ALL OTHER VEGGIES

Fruits::: Blueberries, Strawberries, and Watermelon (Again, WATCH THE CARBS here - but a little bit each day won't hurt if you keep the total carbs down)

Other Carbs::: NONE!! No Starches, grains, pasta, bread, etc.

Oils/Other Fats:::  ALL OF THEM ARE OK! Olive Oil, Butter, Coconut Oil, Heavy Cream, etc.

Condiments::: NO KETCHUP!! You can use mustard, mayo, olive oil, vinegar (apple cider vinegar), salt/pepper (just keep an eye on your sodium), any herbs/spices, and any other condiments that have ZERO CARBS (read the label!!)

Drinks:: Water or plain Iced Tea only. Avoid diet sodas and 0 carb drinks because of citric acid which can throw you out of keto.


WHEN IN DOUBT, READ THE LABEL OR GOOGLE THE FOOD ITEM'S NUTRITIONAL VALUE. IF IT HAS more than 2-3 CARBS, DON'T EAT IT!!!!


You should also take some fiber supplements such as psyllium husk powder (no sugar) if you end up having any bowel trouble as a result of the low carbs.

Remember to drink at least 1 gal of water per day!!

Quote (Jordo @ Jan 5 2014 11:43pm)

Thanks in advance.

Recently I've started the Insanity workout to both lean out a bit and cover my cardio in the winter months with some overall body strength. I'm combining this with bodyweight strength building and some moderate lifting as well, however I think I have a nutritional problem.
With the addition of the insanity workout, I can't keep any weight on. Just to give you an idea, I do 30-45 mins HIIT daily (insanity workout), run min. 6km per day, play volleyball 2 hrs weekly, and am trying to dedicate more time to lifting.

Basically as it stands right now I am 6'1 149.6 lbs today. Now I've always hovered around ~160 lbs but I guess the recent insanity cardio has dropped some weight. Now I'm pretty happy with my body, got pretty good definition, but could definitely gain some muscle everywhere lol. (Hence the low weight)
My question is, should I be supplementing my diet and taking other means of protein. I'm damn sure I'm not getting enough in my regular diet. But what can I take as a protein to help with muscle growth but not pack on any unnecessary weight? There are so many products out there and I'm pretty ignorant on the matter.

Also any tips to getting rid of a small amount of stubborn lower belly fat? As I say I'm pretty skinny but just can never seem to lose it in this targeted area.

Thanks again, let me know if you need any more details.

Quote (leemyungbak @ Jan 6 2014 02:24pm)

Spinach is out????

Quote (SKCRaynor @ Jan 6 2014 06:27pm)

No, you can do Spinach or Kale as well. I should update the list. Any green leafy veggie is OK.

Quote (leemyungbak @ Jan 6 2014 06:19pm)

Hey Raynor,

A friend of mine (female) wants to know how to keep chest, develop glutes, lose quads (contradictory because you need to squats/lunges to work on glutes imo and im like wtf dude just do squats/lunges your legs are fine) and drop overall bf%.

I gave her this meal plan: http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061#p359274061

and this work out plan: http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247#p304396247

I focus on the fasting HIIT for her too.

Any tweaks to these programs for the specific target body part goals in mind for her would be much appreciated.

also this is also a question for me as well but we run (no more than 30 mins 2-3x a week, as fast as we can to last just 30 mins (cuz i hear after 30 mins you start breaking muscle), just to keep heart healthy. can hiit totally replace traditional jogging/stairmaster indefinitely? (i know for physical results doing these traditional workouts are not as efficient as HIIT, but I want to make sure my heart is healthy in the long term)

Quote (SKCRaynor @ Jan 6 2014 06:27pm)

Hey there.

The key here is certainly to increase your calories, particularly from protein. Can you provide me with a sample of your daily diet so that I can modify it? I would also recommend that you try a protein shake, such as Optimum Nutrition Pro Complex Natural.

As far as the lower belly fat goes, you might want to try hitting abs hard, particularly the lower abs, and see if increased muscle mass helps. Sometimes loose skin can be confused with fat and can only be remedied with ab work. Other times, fat loss is required, but in your case, I doubt it.

Quote (SKCRaynor @ Jan 5 2014 06:18pm)

You need to FEED during the feed times. If you eat too little, especially too little protein, you will not lose fat as rapidly. You also risk losing muscle in the process.

Quote

The solution for a proper routine for you would be in the area of 15/12/10/8 reps, with VERY little rest between sets (10-12 seconds max). You are going to want to do splits such as:

Back/Bis/Traps
Chest/Tris/Shoulders
Quads/Calves/Hams
(Repeated 2x per week)

Workouts should last approximately 1.5 hours, with another 30-40 minutes of HIIT cardio afterwards. You should be doing approximately 5 exercises per muscle group for a total of 15 exercises and around 60 total sets. This seems brutal, and it is, but the results are worth it. As far as exercises go, I think you have been doing this long enough to know what exercises work well for you and what exercises do not. If you need more guidance here, let me know.