It isn't about bodyparts...it's about your bodyweight, how long the workout was, the type of workout, etc.

But you don't need to go crazy...an average person of between 150-200 lbs will only require 40g protein post workout for optimal results.

Average price for approx 45 day supply.

Anyway, you want to take the BETA A 3x per day @ 1 capsule per dose (700-800mg per capsule for a total of 1400-1600 mg per day) on an EMPTY stomach.

Take the R+ ALA, take this 3x per day WITH meals (200mg per capsule - total of 600mg per day)

It doesn't really matter. Slightly cooked apples vs. raw apples isn't a huge difference. You can do either one. Also dicing/grating doesn't matter either.

Bodyweight squats are helpful. Try to do them explosively. That means go really slow on the way down, then explode up (even doing a slight jump is helpful) This will build leg strength for fast twitch fibers improving your jump and speed.

You can do failure reps with this exercise.

As far as maintenance goes - you can stick with a normal routine without increasing the weights/sets/reps of what you do. You can NOT stop working out or else you will see atrophy. Also make sure to eat a good diet, with at least 1g / lb bodyweight of protein.

The more cholesterol you take in, the most testosterone your body produces.

Chole (bile or fat) Sterol (Steroid).

Cholesterol is the simplest form of a steroid in the human body. The more you take in, the better (within reason).

Please make sure to read that link I posted you in full to understand it better.

The MAXIMUM of protein shakes per day should be 1/2 of your normal meals.

3 meals + 3 shakes is a great combo for price and effectiveness.

Make sure you have AT LEAST 3 full whole food meals per day.

If you need cheap foods, try eggs, milk, frozen chicken breasts, ground beef, brown rice, pasta, potatoes, bananas, and celery. Those are some of the cheapest forms of nutrition you can find.

So I'm doing wrestling this year and I need to cut some weight and body fat % wise and reading through a few pages you recommend this keto/anabolic diet. I have a few questions here that maybe you could help me out with


current stats
5'10
151

goal
5'10
140

1. during the first two weeks you mention no CARBS at all, so i cant take my protein shakes for 2 weeks or is that allowable?

2. im not trying to put on any muscle or weight in any way/shape/form im strictly cutting could you build me a exercise routine specifically for this?

thanks i appreciate it

This post was edited by IDUTCIH on Oct 10 2010 06:42pm

You are allowed a total of 20g carbs per day, so your shakes are fine and green veggies are fine....also some nuts are okay. Other than that, no other carbs.

Secondly, for exercise, just replace the weight training with intense cardio sessions (swimming, running, biking, sports, etc.) make sure to do at least 1-1.5 hours of cardio per day on the plan 6 days a week.

So how is this for cardio sessions

15 minute HIIT
1 hr LISS
15 minute hiit

i'd assume that works fine

This post was edited by IDUTCIH on Oct 10 2010 08:16pm

hey there

i have rheumatoid arthritis, im 15 and im wondering if i lift weights, will it make it worse or better

now ive had this arthritis for about a year now

thankss