That sounds great. Thanks for sharing. I will try it out and see how mine comes out.

Onto your question - it depends. Somewhere in the area of 1-3 lbs per week, depending on your fat loss goals, exercise routine, etc.

KETO + IF is EXTREMELY effective in fat loss, but also can cause some serious focus issues and mental blocks. It also will prohibit muscular gains to some degree because of the compounding nature of glycogen starved environments as well general caloric deprivation and fasting.

If the goal is pure fat loss, it can be extremely effective and will result in rapid fat loss, but possibly too rapid in some overweight individuals. If the goal is muscle gains, I would avoid this type of plan.

Eating the right food, and enough of it, will be your savior.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=382849091
Bulking diet approx 4,500 calories


Start with that and see how your body responds. Keep a tally of your total calories for the day, as well as general protein/fat/carbs.

In addition, get some digestive enzyme tablets, such as NOW! Digestive Enzymes, and take one tablet with EVERY meal.

So how many G total? Or is it 20g split up between pre/during and then its already part of my PWO shake.

Also yeah nothing specific I'm looking for. I would say for an intermediate lifter

You need at least 5-10g prior (if coming from a fast). Otherwise, 5g pre, 2-3g intra, and 10g post, at a minimum. This includes BCAA's within shakes.

For the cutting program, are you looking to specifically cut fat only? Or are you looking for something like 5x5/3x5 which can be used to gain strength while on a keto cut? Because the variance of plans is quite massive with regard to type of cutting goals.

At this point, I'm just trying to cut fat. I can't do Keto when I'm at school, its way to hard.

So if I was to mix 10g BCAA, I would take half of it pre workout... the other half during the workout and then 10g which is in my shake post?

This post was edited by Greet on May 11 2015 01:41pm

Yes that would be correct for the BCAA's. Alternatively, you can take 10g prior, then 10g post.

Secondly, for a workout routine:


All exercises should be performed in 4 sets of 12/10/8/6 reps (starting with higher reps/lower weight and ending with lower reps/higher weight) unless otherwise noted.


Day 1 - Flat Bench Press, Incline DB Press, DB Pullovers, Decline Press, Weighted Crunches (5 sets until failure), Hanging leg raises (with a DB held between feet - 5 sets until failure)
Day 2 - Deadlifts, Bent over BB Rows, DB Lawnmower Rows, Pullups (5 sets until failure), Standing BB Calf Raises, Seated DB Calf Raises (DBs on your knees).
Day 3 - Seated DB Shoulder Press, Standing BB Overhead Press), Front DB Raises, Lat DB Raises, BB Shrugs, DB Shrugs
Day 4 - BB Squats, DB Lunges, Laying Leg Curls, BB Calf Raises, DB Forearm Curls (wrist curls), BB Reverse Curls
Day 5 - Olympic Bar Curls, DB Curls, Seated hammer Curls, Skullcrushers, DB Tricep Kickbacks, Close-Grip Bench Press, Close-grip pushups (3 sets until failure at the end of the workout)


At the end of each workout, follow-up with 30 minutes of HIIT cardio. Make sure to take no more than 1 minute of rest between sets and exercises in order to keep yourself at a cardio pace throughout. The only time you should take a 2 minute rest is on the 4th and final set of each exercise. In addition, you can train abs more frequently than in the plan if you feel the need to. 3x per week is the maximum allowable on this plan, however.

Finished my first 13 days of keto, and had my carb day today.

Can I just do another cycle of 13 days of keto then another carb day, or should I do the cheat day in 6 days?

Hey SKCRaynor,

First of all I wanted to thank you behalf of the community for the service you offer.

I followed your advices and daily diet and workout program that you made for me almost for a year now and I lost 39.7 lbs and built some muscles.

I currently look like this right now :




As you can see I still have a lot of fat over my stomach and my waist and I really wanna get rid of it so badly and build some abs

I was wondering if you can help me with a better diet and workout program, in particular for abs and I am 25 years old, 5 feet and 11.26 inches tall, 170.86 lbs. I also wonder what should be the best weight values for me as I wanna have light to medium muscles as of right now except for the fact that I hunger for abs

Edit : Thank you "again" in advance.

This post was edited by cnbrkhancan on May 13 2015 02:21pm

You can do it every 2 weeks for maximum fat loss