instead of green peppers, substitute any green veggie....broccoli, kale, spinach, lettuce, celery, etc.

you need salad...if you can't deal with veggies I suggest you start learning to - the fiber is essential on KETO. ANY green veggies will do however.

replace the ground beef + tomato with 5 oz of chicken or turkey w/ 1 tbsp olive oil and 1 oz full fat cheese

replace your last meal with a 100% casein protein shake (with as close to 0 carbs as possible) - add 2tbsp coconut oil to the shake.
5g of net carbs in your shake is only OK if your total carbs for the day is 25 or less.

when your weight loss slows down or stops all together is when macros and/or calories need to change. Right now you're making excellent progress, so keep it up until you hit a plateau.

Alright, Im sure i can get down to 200 and maybe a bit lower, I bet id already be there if i did cardio lately, but..

Il keep it up

for cutting , and just overall general shape and athletic ability what routine is better, full body workout, or isolations ? or a mix of both ?

im wondering if i did something like 3 x a week FBW for cutting would that be better? i AM looking to get nice and toned /ripped because im fat right now, but i would also like to have strength too ( not really mass just general strength with a slim-built figure )

also do you know of any good circuits i could do that would benefit and increase my cardio alot ? looking to get into boxing but i want to have my cardio and be in better shape before i do so. thanks .

E: also ,, what is the equasion for how much protein i should be getting in my cutting diet again? at 200lbs my friend said i should only be getting 140-150 and not going over, when i told him i need about 200g ? not sure.

This post was edited by EverNineAfter on Jan 13 2011 01:44am

E: also what are some prime core workouts, like ab ones not just "ab workouts' but the ones that are most effective, not so much for showing abs but just having a great stomach to take a shot or w.e

I will prolly add in some spinach with meal 2.

what would you recommend I add to my workout?

I was actually being srs about this.
I have no kitchen no home and i only got a microwave and don't likey buying fast food -__- help me out w this man, thanks

Hey there. Check these out.


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet


Also for protein on cutting it depends. If you are on keto, you want 1g / lb of LEAN bodyweight (take bodyweight - bf % and that is your lean weight...so 200 lbs man at 10% bf would be 200 - 10% (20 lbs) = 180 lbs or 180g protein)

if you are on a regular cutting diet and not on keto...then you will have to increase protein intake to accommodate the lower fat.

well for now it's fine for pure power and general strength.

After a few months of that, I would recommend trying my 5x5 plan so you can start improving the slower growing muscle groups you have. Some people have lagging biceps, others might have slower growing traps. On the 5x5 every part is hit hard, very hard - which forces growth even to muscles that are stubborn.

Ok well in that case...figure your BMR online (google this) and shoot for a diet 500 cals less than that.

You want to eat every 2-3 hours without fail....follow the below guidelines:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips


Then choose from these foods to make life easier on yourself:

Proteins:
Cheese, pre-cooked chicken, tuna, sliced turkey/chicken/roast beef/ham, or store bought hard boiled eggs.

Carbs:
Oats, granola, whole grain cereal w/ no sugar added (like shredded wheat), canned boiled potaotes, whole grain bread or crackers, whole grain chips w/ lower fat.

fats:
peanut butter, mixed nuts, olive oil, avocados or guacamole


just make yourself meals and be creative...keep your calories 500 under what your BMR is and you will cut.