Fiber capsules are fine, but the regular fiber powder is preferred, as you can add it to water or protein shakes throughout the day to hit at least 25g of fiber. In addition, quest bars have a huge amount of fiber and are acceptable on keto (4 net carbs per bar). Furthermore raw green veggies also have a decent amount of fiber to assist with this.

Fasted cardio of any type, including HIIT is fine when on keto. Just make sure to take 5-10g of BCAA approximately 15-30 mins prior to the cardio.

Hey there. I'm glad to see everything is going well for you!

If you want to cut down, without losing strength, given that you're an ectomorph, you will need to simply lower your current intake by approximately 500 cals per day, and throw in around 15-30 minutes of cardio per day. Everything else can remain the same, but this differential will be enough to start the fat loss function.

For optimal results, conduct the cardio, while on a fast (first thing in the morning) with 10g of BCAA.

Reduce sugar intake, but keep complex carb intake the same. This will help regular insulin levels to a degree which will in turn reduce your fat level further. If you feel you are losing fat too quickly, increase the calories in the form of protein/complex carbs. Also make sure you're getting at least 60-80g of good unsaturated fats per day for optimal cardiovascular health.

Definitely do not reduce your current intake by anything greater than 500 cals. If you are currently eating 3,800 cals, your original idea of 3,300 is perfect.

The type of surface as well as the constantly moving nature of the belt is the problem here.

The solution is to work through it (eventually shin splints calcify and you are no longer bothered by them), alternatively, you can avoid the treadmill, or lastly, shin sleeves.

Good Morning.

Please give me a sample of your current diet program. You are very close to a low enough body fat % for visible abs. However, at 5'08 and 147 lbs, you are almost as low as you should be. I would advise not to go any lower than 135 lbs, and when you hit that, you will need to do an extensive lean bulk to build sufficient mass, as 135 @ 5'08 is virtually devoid of significant muscularity.

That being said, right now, while dieting down, you need to do the following:

1. Reduce/eliminate sugar from your diet
2. Keep the calories in the area of 1,500 on non-workout days, and 2,000 on workout days (assuming at least 1-1.5 hours of solid exercise)
3. Do fasted cardio each morning (with BCAA 5-10g worth) for 30 minutes
4. Train abs at least 2-3x per week to improve core strength, however do not train abs for very high reps and low weight. Instead, train abs heavy and hard, like you would a major muscle group, which will help them grow and become stronger, giving you a better looking midsection.
5. Drink at least 1 gal of water per day
6. Sleep at least 8 hours per night

3,500 sounds better given your current circumstances. Make sure to really load up on complex carbs and protein, as these will keep you satiated. Lots of raw veggies and fruits as well, as they have lower calories, but will also keep you full. Good fats from olive oil, avocados, nuts, etc is an absolute must as well. For ectomorphs, cutting cycles are incredibly easy if done correctly. Good luck on your quest.

Also, feel free to throw in a cheat day once a week if you're seeing good fat loss to begin with.

What do the BCAA's do? How would they benefit etc.

Thanks buddy

BCAAs before fasted cardio help your body to prevent muscle wasting

How many simple carbs is ok? I was thinking of eating 225 P, 110 F and rest in carbs

Think you can provide me a meal plan? I get most my good fats from almonds... I like cereal, milk, cottage cheese, OJ

right now i'm eating 2 sometimes 3 regular meals per day. my breakfast consists of 3 eggs (~300 cal) with some meat in it (~300 cal) and vegetables. lunch varies from rice (~250-300 cal) to buckwheat (~500 cal) all the time, along with varying meats which i would say are anywhere in the range of 300-600 cal. i usually have a sandwich or a light snack pre-workout, then have a protein shake post-workout with skim milk, fruits and nuts, and thatll be my day. i do occasionally snack throughout the day which is a habit i know i need to kick.

anything i should get rid of/improve in my diet? should i avoid milk and yogurt? should i avoid eating bread as often as possible as well?

also, is it possible for me to accomplish a lean bulk while losing this fat?

This post was edited by Jays on Mar 11 2015 05:29pm

Hi Raynor,

I noticed my triceps look too large relative to my shoulders and forearms. Is it ok to do everything 12/10/8/6 reps like you recommended for cutting but then try hypertrophy style work outs for my shoulders and forearms only? Or should I not worry about this until my bf% goal is met then worry about it?

Thanks again!