hi ray

how can I improve my memory both short and long term? I forget everything I read only once

That's why I never get a proper response from you

Ray help Jam now!! He already forgot his question

Hey Ray, was wondering what would be the best Fasted cardio for 20 mins be. I dont want to lose muscle.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=479014579
Improving Memory Guide

Good Morning.

I would highly recommend this:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=458001812
5 day Split w/ Freeweights + 2,500/2,000 cal diet plan



However, given your current size, 2000 cals on non-workout days might be too little. As a result, start with the given diet - however if you notice that you are extremely hungry, fatigued, or feel that your fat losses are stalling, you can increase the non-workout day calories to 2,500 and the workout day calories to 3,000.


EDIT:


Also, please do approximately 30-45 minutes of cardio, post workout, preferably HIIT.

This post was edited by SKCRaynor on Feb 25 2015 10:31am

HIIT for sure (high intensity interval training)

2 mins fast walk
2 mins jog
45 second sprint
repeat

Which do you suggest would be better for me? And what exactly would I eat on a Keto diet.


Also how many cals would I intake on the Keto diet?

This post was edited by Greet on Feb 25 2015 10:45am

LOL I already asked you the same question... this is odd ahah, I really need to follow instructions better

thanks ray

Lets just say I'm starting this diet on Monday.

How should I prepare, and what should I aim to hit on cals/fat/protein/carbs? Also what days would be the carbo load and what would be the macros for those days?

Thanks brother