you can generally get down to 6-8% BF without a problem using traditional cutting techniques. Below 6% requires some very specific modifications which are mostly for pre-contest.

Good progress usually takes between 2-4 weeks.

I recommend weighing yourself once per week on the same scale at the same time on the same day under the same conditions. (example, monday morning when you first wake up in whatever you wear to sleep on your same bathroom scale)

vascularity depends mostly on your genetics though - just proceed accordingly and see where it takes you

Rowing is good for cardio but very rarely can you find a good rowing machine that doesn't have a lot of resistance which makes the workout more muscular and less cardiovascular.

If you'd rather do than on leg days, go ahead with it. I recommend the eliptical and/or stationary bike on leg days - it's much easier than treadmill or stairs ;-)

creatine is fine on keto - it doesn't make you hold any additional fat, just water in the muscles.

as far as other sups go, R+Ala 3x per day with food meals, and L-Carnitine 3x per day on an empty stomach are hugely helpful on keto.

ECA stack is the most effective fat burning supplement stack available..however it comes at a price. You increase your risk of heart related ailments when using this. Ephedrine + Caffeine + Aspirin when taken in conjunction can raise your RESTING heart rate to dangerous levels. In addition, the added stress on your heart can bring about hiding ailments you never knew about.

I would proceed with caution. However if you do choose to use - vasopro (ephedrine) + no doz (caffeine) + generic aspirin are generally the easiest to obtain. However, if all things were perfect I'd recommend 99.9% pure ma huang extract oil + 100% pure filtered caffeine powder + 99.99% pure aspirin powder mixed together and taken all at once first thing in the AM prior to morning cardio and/or pre-workout.


edit:


for a healthier and safer approach - check out GAT Jet Fuel - it's a really good ephedrine and aspirin free product which honestly works very well.

This post was edited by SKCRaynor on Jan 8 2011 04:19am

it should be. If you notice a lack of gains after 4-6 weeks, we can adjust the diet accordingly.

thanks, ill most likely post in this thread in about two months letting you know how its going.

how does jet fuel compared to an eca stack?
Im only wanting to be on it for a 3-4 week cut prior to summer

if taken properly prior to morning cardio and pre-workout it's about 75% as effective. Which is pretty staggering given the negative health effects of the ECA stack in comparison with jet fuel.

30g lean protein, 30g complex carbs, 10g fats

how can i figure out how much protein i get from eggs / fat they give and stuff like that? same for the carbs ?