Hey there.

Please try the anabolic cutting diet (full keto) and run it for 3-4 months until you hit the desired BF.

After getting down to desired BF%....start on a HARD bulk for another 4-6 months with lots of 5x5 or even 5x3 with one or two workouts per week of hypovolemic training with failure sets, breakdowns, etc. You will bulk up considerably, and gain BF in the process. After gaining substantial strength/size you will want to cut again using the same method. Although you can take a 2-3 month maintenance period which is hard training but moderate diet.

Lastly, make sure to do HIIT morning cardio, drink plenty of water, and get at least 1 hr of strength training + another 20-30 mins of HIIT cardio post workout 6 days a week on anabolic cutting

alright, thanks. would this be an appropriate keto meal plan for a day?

breakfast: 2-3 eggs with green peppers and mushrooms + bacon or sausage
on the go snack: nuts with some beef jerky
lunch: meat and cheese + a veggie like broccoli, cucumbers, green beans, celery, asparagus, or carrots
on the go snack: something along the lines of the other snack
dinner: meat and cheese + veggie
before bed: full fat cottage cheese and natural peanut butter

also, a couple questions regarding this diet. eating fruits is generally not for this diet? is drinking alcohol on the carb up time period alright? and using supplements like protein (with water), creatine (with water), multis, and bcaas do not affect this diet at all correct?

So I've been doing KETO for about 4 days and I dropped from 157 to 152 in about 2-3 days, but today I went from 152.4 to 154.4.

Any idea why the sudden gain in weight?

Meals have been the same, exercise. The only difference was yesterday I only drank like a bottle of water.

edit ; Would PWO protein shake even be necessary on KETO since it's mostly just cardio I only do like 20 minutes of strength training.

This post was edited by xXCrAzYsHoT on Oct 7 2010 04:27pm

The weight difference is so small that it really doesn't say anything. If I would drink 2 liters of water right now I would not have gained 2 kilos just like that. Tomorrow morning it will be gone.

Not trying to take over thread, just saying

I see your point, but I mean I usually drink a gallon a day and drinking approx. 500mL should have made me weigh less if anything.

lol you look like you have boob implants

that diet works fine for keto =)

no fruits during the diet. Alcohol is okay even during the diet as long as it's hard liquor and not beer and your caloric intake is not in excess. Alcohol has zero sugars...just avoid mixed drinks and that sort of thing. Also alcohol is bad for you for many other reasons, I'd say avoid...

anyway...protein and creatine w/ water. Multis and bcaas are heavily recommended and do NOT affect the diet negatively.

First of all...you need to be getting at LEAST 1-1.5 GAL of water per day. If you don't your body will HOLD onto water from foods and increase your weight and also make you unhealthy.

DRINK UP!

Secondly, stop weighing yourself every day. Weight in ONCE per week on the same scale on the same day under the same conditions.

Keep a log and monitor weight that way.

lastly, weight isnt the best indicator...BF% and how you look are more important.

"When you can Squat 1.5x your body-weight for 1 rep, you’ll no more be skinny."

"Don't lose your time counting calories. Just eat plenty of healthy foods. You won't get fat eating healthy, especially when lifting weights 3x/week."

those statements are true or false? just want your opinion

Those two statements are NOT EVEN CLOSE to true.

I seriously couldn't make up something farther from the truth.


First of all, "skinny" is a bad way to explain someone. There are plenty of people who are between 2-6% body fat which would be considered "skinny" but also muscular and can squat way more than 1.5x their body weight. Secondly, the other side to that is, what about people who are over-fat? A 300 lb fat man who can hardly squat his own body weight is far from skinny. This statement about a 1.5x squat and not being skinny is totally outrageous.

Secondly, counting calories is VERY important for dieting down to get to competition bodyfat, or even for a good fat loss diet. You can't expect to see fat losses eating "all the healthy food you want" if the calories are way more than your body requires. Example....if person 1 requires 2,500 calories a day for proper body maintenance, and takes in 3,500 calories (all from healthy food) he is going to gain 1,000 calories a day which translates to a fat gain of approx 1/3 of a lb per day (3,500 calories per pound of fat stored in the body). If you are a HARD GAINER (someone who's metabolism is fast or digestive enzymes are weak and you have a hard time putting on muscle/fat) then you need to eat a TON of calories and also pay attention to how many you are eating because you require a certain amount (minimum) in order to see weight gain.

So these two things you posted are unfortunately NOT TRUE at all.

Hope that helped!