Quote (SKCRaynor @ May 3 2015 07:42am)

Interesting you bring that up. There actually is no exact science for this, as individual preference remains key. I remember mixing a carton (4oz) of heavy cream with 2 scoops of whey protein, and another 4 oz of water - the taste was unbelievable, but the calories were around 1,600 or so. In general I just through a couple tbsp of heavy cream into my shake when on keto to hit the fat macros, not for the flavor. Although, even that small amount tastes great in a shake compared to just water by itself.

The best keto shakes in my opinion are:

NOW! Whey Isolate (chocolate)
2-4 tbsp heavy cream
8 oz water (approx)
1 tbsp peanut butter
4 strawberries (medium)
6 blueberries
Ice Cubes


Blend everything together for a fairly thick shake, which tastes amazing and is still under 4g of carbs.

Quote (lopelurag @ May 7 2015 03:24pm)

Thanks man, I remember doing the regular 3-1 hypertrophy plan before. Definitely liked it alot last time I did it.

I know it's kind of hard, but could you make a guess as to my current BF%?

Also, on the regular 3-1 hypertrophy workout, for the third and fourth and fifth set:

3rd set - Is it 85% 1RM, then 5-10 sec later (take off all weight) and rep the barbell until exhaustion?
4th set - same as third including bench the empty barbell until exhaustion, then do the 5th set? Or for the 4th - 85% 1RM to exhaustion then cut weight in half and go right into the 5th set.

Thanks man appreciate your help!

Quote (brownside @ May 8 2015 01:19am)

Hey what up raynor was wondering if you could hook me up with a stretching/foam rolling routine from the bottom of the feet up and that takes30-45 min. I have a lacross ball, foot roller and foam roller available to me. I want to start incorporating this first thing in he morning just

Quote (dudeimfromhtown @ May 8 2015 05:29am)

tracking macros 2,127 calroies 293carbs 133protein 47fat and doing push pull legs routine do you think i will drop some lb at estimated 30bf

Quote (newbii3 @ May 8 2015 07:24am)

hey man thanks a lot but i think you forgot to finish your statement at the end you just said "In addition to the diet, you will want to"

also is there anything that i can substitute eggs with? i can maybe eat 1 before they make me want to puke (when i lived with on my friends farm we basically ate eggs for breakfast all year and ever since then i just can't eat them anymore. kinda like when i got drunk on so many jello shots that jello also makes me feel sick now)

Quote (lopelurag @ May 8 2015 09:04am)

Oh one more thing, what's the rest period after finishing 1 lift and starting a different one? And should they be performed in the order that they're listed in?

Quote (Greet @ May 8 2015 09:03pm)

Ray.

BCAAs before fasted cardio, but also pre-workout?


Also trying to get into a new lifting routine for the summer and for cutting.. Looking for a 5 or 6 day split.

Quote (lopelurag @ May 8 2015 10:42pm)

Lol sorry for spamming the topic, but it also says in the workout plan

'Drink casein shake or eat cottage cheese before bed to sustain metabolism throughout the night.'

Is this still alright to do, even though I'm doing IF and it's outside my eating time window normally?