well, its not like im in need of a cheat meal, but i just hear from some ppl that cheat meal actually helps u on the cut
so if im not going to break the diet, i should just not have cheat meals??

You can't break a ketogenic diet... You move into the cyclical ketogenic diet and you get to have carb up days 1 or 2 times a week which is what i do.

Boxa = pinti?

yawn.

and whattheshit at me getting warned for that shutupwomangetonmyhorse thing.

this site has gotten beyond gay.

if anyone needs to get a hold of me, get at me through facebook.

www.facebook.com/itsboxa

lulz
itsboxa
the 500 lb d2 scammar

i would love some advice for myself and my friend. both with different problems.
think my friend said he has tried whey protein and codine? not sure what the other one was but yea he said they did nothing. he is around 5'11 and 9stone i think or something. so yea he is very skinny and little to no muscle.he wants to gain muscle but finds it extremely hard. so i dont know what you would recommend for him.

i on the other hand am just over 6'3 and weight just under 14 stone. arms are 14inches ish around and i would love to increase that and get rid of the rest of my stomach, bit of a bulge and i have moobs. the bottom part of my moobs are soft but the top is firmer from the loose weights i occassionally do. i dont do any supplements etc. and my dream shape is to be broad shouldered with a thinish waist so that its in the shape of a V if you know what i mean. also a better bum. but mainly arms, shoulders and waist.

thanks in advance

1) Codine is a pain killer...I think you mean your friend tried creatine? That'd make a little bit more sense, but for someone that has trouble gaining weight, there's no rocket science...you just have to eat a lot more clean calories. The lower your body fat the more carbs you need to intake as well, not just protein. I'd recommend he eat a lot more complex carbs and a lot more lean protein while continuing to lift properly.

2) For you to lose that body fat while toning up your body you need to go on a cut. For this you want to be at ~ 500 calorie deficit and you want your calories that you intake to be as lean as possible. You also want to stay protein heavy and get most of your carbs from leafy veggies/fruits, not so much grains, etc. Also with getting your body in better shape, you need to train your entire body, neglecting your legs will only slow down your progress of getting in shape. I suggest you check out CMBurns lifting split sticky, pick one that fits your schedule and get to work.

cheers for the help, really appreciate it. what sort of foods would you suggest for my friend? he eats a lot of kfc, drinks a lot of relentless (english equivilant of monstar energy drink) and also eats a lot of cheese.

looking into gym memberships today. many thanks

lol, KFC and Energy drinks is a horrible combo.

Whole Eggs, Grilled Chicken, Salmon, Steak, Brown Rice, Quinoa, Oats, Bananas, Spinach, Brocoli, Etc.

pinti was the best troll of all time.

i miss him dearly.