Now to get the matching abductor/adductor machine.




I dont see anything, the picture link is broken.

Macros are protein, carbs, and fat.

protein and carbs have 4 cals per gram, and fat has 9 cals per gram.

An extension of carbs, alcohol, has 7 cals per gram, but is not technically a macro.

Your body requires protein above all else for proper functioning. Your body can survive on protein only, without carbs and fat, much longer and better than other other SINGLE macro. That being said, the body doesn't require THAT much protein either, approximately 1-1.5g per pound of bodyweight for an extremely athletic person on a strength training routing. For fat, the body requires a certain amount of fat for proper hormone regulation, particularly good fats for cholesterol regulation. Generally, 50-100g of fat per day is fine in anyone, as long as the total calories are in order with your diet. Lastly carbs - these are the macros you need to take care with. Once protein and fat are accounted for, the balance of your diet will most likely be with carbs (unless you are on keto or a hard cutting cycle). Carbs have two varieties, slow and fast digesting. The slow digesting carbs, aka complex carbs, come from sources such as whole grains, sweet potatoes, beans, fibrous vegetables, etc. Fast digesting carbs, aka simple carbs, come from mostly sugar based items and simple items, such as white rice, white flour, ice cream, soda, certain fruits, etc. In general, the more complex the carbs, the less insulin response, and thus the least amount of total fat gain in a set period of time. However, insulin response is desirable at certain times of the day, such as immediately post workout with protein. I could literally go on and on about this forever, but I think you must get the idea by now. Here are two of my posts below that may also help.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=463524775
What macros do I need?

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=414355941
How to calculate exact macros based on calories and percentages

2-3 pills prior to fasted cardio.

approximately 15-30 minutes after cardio you should eat your first meal.

Like the previous link, I can't see anything here. The pic link is broken.

The natural antioxidants from fruits, as well as the more assimilable vitamins contained therein, would be bad to lose. However, the vitamin supplements would HELP. It really depends on you as a person. Your body can certainly do without them, but for long term health, the human body benefits greatly from fruits/veggies w/ natural lean meats as the primary staple.

For keto, check these out first:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


As for adding additional keto calories, protein shakes (If you need more protein), and OLIVE OIL + avocados + seasoning (mix them up and eat it with a spoon or dip raw celery in it) OR drinking heavy cream (mmmmm) will give you a TON of calories to balance you out.

Just remember to cycle off keto ONCE a week and do a full carb day.

Apparently so.

Those macros should be OK. 9.2% BF? What type of testing did you use? Electronic? Underwater? Caliper?

Any exercises you have that are focused on increasing your vertical?

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=277739079
Increasing Vertical Jump

U are one cheeky kunt raynor I'll knock u in the gabber mate I swear on me mums life

As far as my routine goes, I dropped ohp, back squats and deadlifts

Lol massive change, nn those obselete movements