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#5181
Oct 1 2010 10:47am
Quote (SKCRaynor @ Sep 30 2010 02:41pm)
Here are the diet changes:


Breakfast:
3 whole eggs
1 cup cooked oatmeal
3/4 cup frozen berries
1/2 cup milk (skim)

Snack 1:
Apple
30g protein mixed in milk (skim) or water (depending on the day)

Lunch:
6oz Chicken breast
As much broccoli as desired
Water

Snack 2:
30g protein mixed in milk (skim)
handful of almonds

Dinner:
Can of drained tuna mixed in salsa
2 oz cheese
1 small handful almonds
Water


You also need to be doing HIIT cardio every day...preferably 15-20 minutes when you wake up on an empty stomach and 20-30 mins after every workout.

In addition, if you are strength training only 4 days a week, you need to do intense cardio 2x a week in addition for a total of 6 training days per week.

The intense cardio days should have HIIT in the morning, 1hr mixed cardio later on with a combo on sprint work (either biking, running, swimming) and then HIIT for 20-30 mins after that, and finally 20 mins of LIC (low intensity cardio) before bed.

Once you reach your BF% desired, I can make you a plan for pure strength and muscle gains


What kind of cheese?
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#5182
Oct 1 2010 07:33pm
How bad is cheating on a keno diet? By cheating I mean one relatively bad meal every 2 days for like a week.
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#5183
Oct 1 2010 08:14pm
Quote (iloveualot @ Oct 1 2010 02:52am)
my current Post workout shake contains - 50g of whey, 40g of glucose, and a banana. That rounds up to 43g of protein + 40g simple carbs from glucose and 20-25g of carbs from banana. Is it any good or what should i change?


pretty good shake...although Waxy Maize is supreme to glucose. And Dextrose is supreme to glucose as well. I would stick to those, although glucose works pretty good as well.
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#5184
Oct 1 2010 08:15pm
Quote (PENandPAPER @ Oct 1 2010 12:47pm)
What kind of cheese?


any.

stick to whole 100% real milk cheeses (no american cheese or "cheese products") so a good 2% cheddar, mozzarella, provolone, pepper-jack, etc.

This post was edited by SKCRaynor on Oct 1 2010 08:15pm
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#5185
Oct 1 2010 08:17pm
Quote (yCoRrUpT @ Oct 1 2010 09:33pm)
How bad is cheating on a keno diet? By cheating I mean one relatively bad meal every 2 days for like a week.


Keto diets require a re-feed day...and/or a cheat day.

There are two ways to do it.

once per week you do a carb re-feed day, but the calories are kept in check and the fat content drops very low, but carbs go up very high. Protein remains about the same. Also, every other week is a cheat meal which can have as much protein/fat/carbs as you want in ONE meal.

The other option is the "cheat day" approach...every 2 weeks you get a full day of cheating, no holds barred. However you have no carb refeed days each week.

Each approach works well for SOME people. You have to try both to see which one works best for you.

personally I advise the FIRST option to anyone just starting keto.


EDIT:

I also forgot to mention...during the first TWO weeks of keto, NO CARBS even on the first selection...after the first 2 weeks, you will take a refeed week every week.

This post was edited by SKCRaynor on Oct 1 2010 08:17pm
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#5186
Oct 2 2010 12:24am
Hey raynor, suppose you were chasing a bruce lee look, how would you go about it?

I've been using a basic routine you gave to me awhile ago that I believe was intended for adding somewhat mass. I'm relatively light (145 lbs) but I would strive to achieve "cut" and defined musculature (i.e. super defined pecs, abs arms).

Are there specific routines or modifications to existing ones that work the best?

Thanks
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#5187
Oct 2 2010 03:04am
Hello Raynor :)

So a long time a go I bought VPX NOShotgun
After some time I quit working out and just left it half full ( sealed tight )

My question is

The expiration date says August 2010
Would it be..hm... a bad idea to take it now? :D

From my point of view, it doesn't look bad at all. Probably the same condition it was in when i had bought it brand new.


I need your input please ^^
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#5188
Oct 2 2010 03:20am
I'm only able to eat onions and potatoes when it comes to vegetables.

To eat any other veggie, I MUST ABSOLUTELY grind them into a potage with some chicken concentrate and cheese, which doesnt make the thing as healthy. Not to mention this takes time that I don't have.

Whatever benefits someone gets from veggies I need to get from something else. What do you recommend? I already take a couple caps of multi vits every day, but I know that's not all there is to it. Kinda lazy on the googling so I'm asking here.

This post was edited by CMBurns on Oct 2 2010 03:20am
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#5189
Oct 2 2010 02:38pm
So I'm making a order from BB in a few days here to aid with my goals (To cut weight and after reaching desirable weight to clean bulk). Can you tell me what I need to add?

For cutting

http://www.bodybuilding.com/store/now/adam.html

NOW ADAM Multi-Vitamin - 9.99$ - 60 Tablets

http://www.bodybuilding.com/store/hp/caf.html

Caffeine Pills - 4.19$ - 120 capsules

http://www.bodybuilding.com/store/now/omega.html

NOW Omega 3-6-9 - 5.98$ - 100 softgels

For bulking

http://www.bodybuilding.com/store/gn/myofusion.html

Whey Protein(Milk Chocolate) - 39.98$ - 5 LB


And when would be the best time to drink each supplement/etc.
For example caffeine pill on a empty stomach in the morning?Etc.etc.

This post was edited by xXCrAzYsHoT on Oct 2 2010 02:43pm
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#5190
Oct 2 2010 04:08pm
Quote (XxShAfTeDxX @ Oct 2 2010 02:24am)
Hey raynor,  suppose you were chasing a bruce lee look, how would you go about it?

I've been using a basic routine you gave to me awhile ago that I believe was intended for adding somewhat mass.  I'm relatively light (145 lbs) but I would strive to achieve "cut" and defined musculature (i.e. super defined pecs, abs arms).

Are there specific routines or modifications to existing ones that work the best?

Thanks



Hey there. Generally the key to the very lean and slightly muscular frame that you are seeking comes from either one of two things. 1. Having a bodytype which naturally grows like that, or 2. Following an alternating plan of bulking of cutting to achieve the muscularity you desire and then cut down to the BF% you want.

If you are not of the muscularity you want, I highly recommend following a good 5x5 plan for approximately 4 months, then a good plyometric plan for another 4 months, and for the last 4 months go on a strict anabolic cutting diet

If you need help with these plans just let me know and I'll provide assistance
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