Quote (SKCRaynor @ Aug 21 2014 05:03pm)

Hey there,


1. You need 14 days of ZERO carbs and a lot of exercise to get yourself deep into ketosis, the 15th day shall be your first carb day. I would start on a Thursday, so this way your first carb day would be on a Friday, which really kicks off your weekend for you.

2.

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


3.

I would make sure to work out at least 5 days a week (6 days preferred), with a two-muscle split each day.

Example:


Mon - Chest/Bis
Tues - Back/Tris
Weds - Shoulders/Abs/Traps
Thurs - Quads/Hams/Calves
Friday - Chest/Bis/Tris
Saturday - Back/Shoulders/Legs
Sun - OFF

You should be doing at least 30 sets total, split between the muscle groups. You should use a set/rep scheme of 12/10/10/8/8/6, going up in weight with each set. You can also substitute a breakdown set, which would be 12/10/10/8, then on the 4th set of 8 reps, cut the weight in half, continue until failure.

As far as exercises go, stick to what you like best. Exercises you really want to try to do are:

Bench Press, Squats, Lunges, Deadlifts, and Overhead Press. Other exercises can be anything you want.


Here's a few sample that may help:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=373594060
Honestly's Special Cutting/Hypertrophy Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)



4.

Your PWO cardio should be HIIT for approximately 30-45 minutes.


5.


ECA Stack is sufficient


6.

You can have protein shake as needed, but I would recommended no more than 3x per day for a total of approximately 120g protein. PWO shake is a must. Also, i would recommend BCAA's before/during exercise (around 5g pr-workout, and 2g every 45 mins during)

Quote (turtol @ Aug 22 2014 03:30am)

30 sets a day??

Quote (HotHamAndCarl @ 22 Aug 2014 11:09)

hey raynlads, cheers for the advice about my bleeding belly button before, i better not fkn have MSRA or whatever, i heard that shit is nut good.



anyway ive signed up for a bench press competition, its in 29 days

i have to bench 70% of my bw (100kg) for as much reps as possible

how do i best train for this

thank you

i will compete in your honor

Quote (turtol @ Aug 22 2014 11:59am)

Been reading into the ECA stack a bit, seems I have to buy it all seperately, and they say the dosage is 3x a day!?!??

i only have time to do fasted training in the morning on the keto diet, including cardio (wake up 9am, gym 10-11:30, eat, then work, then sleep)

Can i just wake up, run to the gym, preworkout/aminos/ECA do weightlifting, and cardio, then PWO shake, and only need ECA once daily?


Also, is ephedrine HCL the one I want? then i'll combine it with caffeine pills? (or is the 300mg of caffeine from preworkout fine?) and just brand name aspirin?

also, how does the dosing work?

Quote (HotHamAndCarl @ Aug 22 2014 11:09am)

hey raynlads, cheers for the advice about my bleeding belly button before, i better not fkn have MSRA or whatever, i heard that shit is nut good.



anyway ive signed up for a bench press competition, its in 29 days

i have to bench 70% of my bw (100kg) for as much reps as possible

how do i best train for this

thank you

i will compete in your honor

Quote (turtol @ Aug 22 2014 05:38pm)

Sry cant edit, ephedrine 3x a day? Or just prewo with caffeine?

Quote (SKCRaynor @ Aug 22 2014 06:34pm)

2x per day is sufficient. Morning and Pre-workout. If workout is in the morning, pre-workout and early afternoon.