Multi (now! adam or CL orange triad) 2x per day, now! arginine + ornithine 3x pre/post workout and pre-bed, vitamin C (1g 3x a day), vitamin d (5,000 iu per day in addition to multi), creatine monohydrate (creapure version from optimum), BCAA-1000 caps (take 2-4 every 45 mins pre/post/intra workout), and protein shakes ofc.


training can be at ANY point...just fit it into your schedule appropriately...make sure you follow up with a protein shake...and make sure you haven't eaten for 1-2 hours prior to training. Take BCAA's!!

You can eat as many GREEN veggies as you want to be honest WITHIN REASON (pay attention not to go over 20 net carbs worth...which is approx 1 lb of green veggies I think)...I have never seen anyone lose keto from overeating green veggies....watch all other veggies though...like carrots/onions/tomatoes/red peppers etc. Celery + peanut butter or cream cheese is damn good on this plan.

calorie deficit works the same...however now the body is burning fat stores directly rather than glycogen, muscle, then fat.


artificial sweeteners are allowed as long as citric acid and dextrose or maltodextrin are NOT present!!! Diet soda is generally acceptable....but make sure not to get kinds with the aforementioned ingredients. Also NO SUGAR ALCOHOLS ALLOWED!! Stevia is also a good sweetener...doesn't throw anyone out of keto from what I've seen because its absorbed as a fiber.



for 2,200 calories on your plan:

approx 170g protein, 170g fat, less than 20g net carbs from green veggies and nuts/nut butter


stick to 0 carb shakes. gaspari is 5g per scoop...@ 2 scoops is 10g carbs which is HALF of your daily allowance in one shake. Stick to NOW! 100% whey isolate or isopure

for some it's effective...for other not so much. There is no specific plan that works for everyone. If you are curious then give it a shot for 2-3 months and see if it works out.



lmao

Hello. It seems you are very inexperienced in this area. Please read up on a lot of my prior posts in regards to these same questions:


http://forums.d2jsp.org/topic.php?t=21269614&p=298006373

http://forums.d2jsp.org/topic.php?t=21269614&p=298250196

http://forums.d2jsp.org/topic.php?t=21269614&p=298250791



once you check all of this out...write back and ill see what I can do

1. Green veggies and whole grains....eat LOTS of them. Also fiber supplements like psyllium husk powder

2. Effective but not good for everyone. Some people get gyno with PH and others see no results with TB. Try them out and see what works best for you. Always use NOW! liver support with any PH cycle.

3. There is no such thing as being able to eat as much and whatever you want without getting fat...unless you are a hard gainer. Average bodytypes will gain tremendous amounts of fat when food consumption goes up substantially without restriction. Keep yourself under control to avoid fat loss.

what kind of results are you looking for? Are you a hardgainer?

Also, getting a partner to work out with at the gym is really the best method of getting motivated....that plus an mp3 player with your favorite music blaring in your ears as you lift. Also, mental and self discipline is KEY....try to gain control of your body and mind through focus and meditation.

Hardgainer is putting it lightly, more like an impossiblegainer... lol

I gave you my stats awhile ago, just can't seem to see anything.

I can make you gain if you just follow my nutritional information to the T

height and weight?

I only go by the "t"

6'2'' 6'3'' Range

Around 155-160 lbs - Fluctuates daily - At my mom's, I have access to Salmon, Filet, Flounder, New York Strip, Turkey Burgers +

Hey,

So I was wondering.. When you run, you burn calories, by using your energy. But to restore that energy you will have a desire to eat more. So does cardio actually help for weight loss unless you starve yourself?

do people overly-critisize their own body?

i always still think im fat but girls say they love my body and my dad even thinks i should start gaining weight.