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#18871
Feb 25 2015 09:01pm
Quote (Greet @ Feb 25 2015 12:40pm)
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?



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



Quote (Greet @ Feb 25 2015 02:23pm)
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




Please read the above.

This post was edited by SKCRaynor on Feb 25 2015 09:05pm
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#18872
Feb 25 2015 09:04pm
Quote (Jam @ Feb 25 2015 01:21pm)
LOL I already asked you the same question... this is odd ahah, I really need to follow instructions better

thanks ray




LOL...come to think of it...that's really funny.

1. You had memory problems before.
2. You asked me for help.
3. I provided you with the above guide.
4.
5. You continued to have memory problems, either FORGETTING the guide, or FORGETTING to do the items in the guide.
6. You asked me again.
7. I provided you with the SAME guide I made for you before.



Now, the number "4" question - did you actually do those things in the guide? If so, they obviously failed, and I will put together something different for you.

If you simply forgot to do them (hilariously appropriate), please give them a try and see if they work for you.



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#18873
Feb 25 2015 09:55pm
Quote (SKCRaynor @ Feb 21 2015 03:06pm)
1. Lose fat slowly (no more than 1.5-2lbs per week), and make sure to do plenty of strength training to keep your muscles growing and thus able to support the skin.
2. For your routine, I would stick to something like this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636

Take the 5x5 training, and combine it with cutting.


The reason behind this, is that you need to maintain strength as much as possible to avoid the skin issue. In addition, if you are able to actually build muscle during the cut (assuming that your body is able to deal with the deficit based on the body reserves), you will see increased strength and muscular volume, leading to even better chances of preventing the issue you want to avoid.



Cool will do. But isn't it more efficient to do a cutting cycle(just lose weight) and then do a bulk cycle to put on muscle mass. I thought I read somewhere that it's hard to put on muscle and cut weight at the same time unless I'm mistaken.

edit : My start point is 5"11, 262 Pds

This post was edited by IPlayRivenOnly on Feb 25 2015 09:55pm
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#18874
Feb 26 2015 03:08pm
Quote (SKCRaynor @ Feb 25 2015 08:32am)
HIIT for sure (high intensity interval training)

2 mins fast walk
2 mins jog
45 second sprint
repeat



Thanks ray also, what days should i do my fasted cardio? I train Wendlers 5/3/1 Mon,Wed,Fri, and Saturday. Should i fast cardio every day or training days or non training days
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#18875
Feb 26 2015 08:22pm
Quote (IPlayRivenOnly @ Feb 25 2015 11:55pm)
Cool will do. But isn't it more efficient to do a cutting cycle(just lose weight) and then do a bulk cycle to put on muscle mass. I thought I read somewhere that it's hard to put on muscle and cut weight at the same time unless I'm mistaken.

edit : My start point is 5"11, 262 Pds



Yes, it is much easier to do a cutting cycle and follow it with a bulk. However, it actually IS possible to lean out and build mass on a keto diet with a proper routine. ALTHOUGH, just understand that the gains will be very slow by comparison.

Again, that being said, training strength on keto is not a bad thing at all. It will burn calories and assist with you losing fat. In addition, you won't be destroying the already glycogen depleted muscles to the point of impartial recovery (through hypertrophy style workouts).
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#18876
Feb 26 2015 08:23pm
Quote (Adrian_mx @ Feb 26 2015 05:08pm)
Thanks ray also, what days should i do my fasted cardio? I train Wendlers 5/3/1 Mon,Wed,Fri, and Saturday. Should i fast cardio every day or training days or non training days


You can do morning fasted cardio virtually any day of the week, just make sure to give yourself at least one full day of rest. That being said, I would run it at least 3x per week (workout or non workout days) and a maximum of 6x per week.
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#18877
Feb 26 2015 08:37pm
TO ALL MY DONORS -

I WAS ABLE TO FINALLY EDIT MY PROFILE AND UPDATE THE DONORS LIST. THANK YOU ALL VERY MUCH FOR YOUR KINDNESS!
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#18878
Feb 26 2015 08:42pm
Quick question.. have the CPAT for the Fire Department coming up in 1-2 months..

How should I best prepare myself the days leading up to each time trial?

As far as diet and workouts go. Currently at the gym 6 days a week eating 1800 to 2200 calories a day. Should I rest a few days before each trial? Or just do low weight sets?

Thanks
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#18879
Mar 1 2015 11:25am
Curious for a diet for a girl, I planned to just throw her on the same weight routine as me just lighten the load a bit, but I was curious as to what types of food a girl should be eating? not so much to go on a drastic diet but to maybe "cut" and get a little more lean at the same time, nothing ridiculous, like going from maybe 120 to around 110 lbs, maybe less... thanks alot sir!
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#18880
Mar 1 2015 12:35pm
Ray, is there a certain lifting/cardio plan I should follow while doing the Keto diet? Or is anything okay...
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