The longer you fast, the more fat loss you will have. Some people have good luck with 12 hour fasts, but for the most part (95%+) it takes at least 16-18 hours, some even more like 20.

thnx m8

How to cycle the smolov jr program for the bench

I finished the first 3 weeks on the program, however I would like to rinse and repeat but what would the 4th week look like?

It's a 3 week program, so would I test pr on the 4th week and enter in the new pr into the spreadsheet and rinse and repeat or

Do I just go ahead and add 5-10 lbs to all lifts in week 1 and rinse and repeat?

Looks like I really need to do Keto its been almost 2 months since I've been cutting and only lost 2% bf. Even though I noticed that I can strap my belt two holes longer, I am kind of disappointed. I just really want to past this quick so I can actually start strength training and building muscle (Personal 1rm current/goal: 205/315 bench, 275/405 squat, 2xx/495 dl). I have decided back then, not to do keto because I didn't trust my willpower, but I have demonstrated to myself that I can stick to a strict diet without cheating at all.

Therefore I am requesting that can you draw me up a keto plan for me based on the follow stats? I will not deviate from any ingredient u list religiously so please pick the best ingredients no substitutions. I will eat the same thing everyday idc.

172 lbs.
5'11"
BMR: 1910 average of all 5 methods (1854 - 2044 range)

sorry but holy estat lol

these are lbs not kg for clarification. You must be thinking I was posting kg because theres nothing impressive about these stats... thanks for pointing this out to clarify to Raynor too

4th week should start with several days off, then a 1RM/PR bench day. After that, take a few more days off, then begin again with the new PR/1RM plugged into the spreadsheet.

OK, no problem.

You need 2,200 cal per day on WORKOUT days. I'd drop down to 2,000 cals on non-workout days, as Keto is hard enough in and of itself.

1. no more than 25g carbs per day (except carb day and cheat day)
2. A split of approximately 70% calories from fat, 25-30% calories from protein. (only carbs will be from fiberous veggies and nuts) - the overall will be something like 60/40 in terms of protein/fat in GRAMS. (remember, fat is 9 cal per gram and protein is only 4)
3. Follow my exercise routine I gave you METICULOUSLY
4. Take fat burners every morning prior to eating with 2 large glasses of water, follow up with fasted cardio/workout, then eat meal 1 approx 15-20 mins later.


Meal Plan:


Meal 1 - 4 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
PWO - 1 zero carb protein shake w/ 3 tbsp heavy cream (NOW! Whey Isolate preferred)
Meal 3 - 1 salad with 6oz chicken breast and 2 tbsp olive oil + vinegar (or very low carb ranch dressing)
Meal 4 - 1 can of tuna + 2 oz full fat cheese + 2-3 tbsp mayo + green veggies (celery, green pepper, etc)
Meal 5 - 6oz ground beef (80/20) with grated romano cheese, 4tbsp tomato sauce, and green veggies
Meal 6 - 1 cup cottage cheese + either 3tbsp heavy cream or 2tbsp olive oil w/ 8-10 almonds.


You can make substitutions as necessary, but keep calories to 2,200 per day with the proper fat/protein ratio, only carbs from green veggies and a few nuts, and at least 1 gal of water.

Perform this diet for 13 days straight and on the 14th day you are allowed your first CARB DAY:


Carb day is as follows:

2,500-3,000 calories, 50% cals from carbs, 35% cals from protein and no more than 15% from fats. (this phase is to replenish muscle glycogen to fuel your next week of lifting)


Meal 1 - 2 large bowls of shredded wheat or other whole grain cereal + FAT FREE milk
Meal 2 - 4 cups of pasta + tomato sauce and grated cheese
meal 3 - 2 cups brown rice, 1 cup black beans + salsa
Meal 4 - 1 large baked potato, 4oz Chicken Breast, w/ veggies
meal 5 - 2 large bagels with nonfat cream cheese w/ Protein Shake
meal 6 - 1 large whole grain bran muffin with nonfat milk

Then you are going to go another 6 days with ZERO CARBS as illustrated first...and then on the 7th day you can have a CHEAT DAY...but with restricted calories....


Cheat day restricted calories:


2,000 calories total: cheat sample:


Meal 1 - 2 waffles with syrup + blueberries and strawberries
Meal 2 - 1/4 lb cheeseburger + small fries
Meal 3 - 1 ham and cheese sandwich w/ 1 bag sunchips
Meal 4 - 2 slices of pizza w/ whatever toppings you like
Meal 5 - 10 piece chicken nuggets


Then you are going to go another 13 days with NO CARBS...and then do the carb day again....followed 6 days later by the cheat day.



Keep repeating this process and you will see absolutely incredible fat losses with pretty decent muscle gains (for a cut)


After 1 month (30 days) of this plan, you should have done:

day 1-13 - no carb keto
day 14 - carb up
day 15-20 - no carb keto
day 21 - cheat day
day 22-35 - no carb keto


Also, please refer here:


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

Thanks! So does this mean I don't need to worry about the 500 calorie deficit? 2200 cal on work out days and 2000 on non work out days is both above my BMR of 1900 - so should workout super hard to create the deficit needed or is keto ok with just a smaller deficit than 500?

Now that I am squatting heavier weights, my lower back is starting to hurt. It is the lower right side of my back close to the spine...

It really hurts going down in the motion... the form I have been using is with feet shoulder with and pointed forwards

I noticed if I keep a feet spacing a little (few inches) wider and point my toes out (roughly 30*), the pain goes away (not completely) but a great deal...

Is it bad to continue squatting with this altered form? I used to go ATG but now I just go slightly under 90*