Quote (KramerFtw @ Feb 14 2011 04:58pm)

Hey raynor, the last 2 weeks ive gotten very weak on keto, and now it seems like my elbow tendons and my knees hurt, and by having my knees hurt , running last night was almost impossible
but i kept going, what should i do? does it mean i should deload? or what

Idk, but yesterdays workout was the weakest ive ever been it seemd

Quote (EverNineAfter @ Feb 14 2011 03:37pm)

hey raybay, so my initial starting weight is 200, now im down too 187. i can notice a little difference looking in the mirror ie i look a bit skinnier but im still relatively fat....my jeans are becoming really loose on me now too though. anyways, visually i cannot really see a BIG difference as much as id like even though im down 11 pounds? should i expect to see some?? or is it that i am just carrying alot of fat and really not that much muscle ?? anyways...........

im still doing the 3 day split and cardio 5 x a week, i would like  you to look at my split again and tell me if i should continue or change it up (id like to see better results visually- unless it just takes more time)


CHEST/BACK - Flat Bench / Incline DB bench / Decline DB bench / Barbell Deadlift / Lat Pulldown / Barbell Row / Seated Cable Row -

SHOULDERS/LEGS - Military DB Press / DB Shoulder Shrugs / Seated Arnold Press / Shoulder Raises / Barbell Squats / Laying Leg curls / DB lunges / DB Calf Raises -

ARMS !!! - EZ-Bar Curls / DB concentration Curls / Seated Hammer Curls / Dips / Tricep Cable Pulldowns / DB Tricep Kickbacks -

im doing 5x5 on the core and big workouts, 8x12 on the other ones, should i change the rep scheme or workout exercises?

like i said, im still fat, and i really dont want to drop down very low to become toned....id like to maintain at least over 170 while being cut, is this possible? how might i go about it?? (like i said im currently 189 now )

thanks.

Quote (xXCrAzYsHoT @ Feb 14 2011 04:21pm)

So I'm looking to bulk up at the moment but my body-type is a Endomorph. So would the hardgainer diet and exercise still be good for me or?

Quote (MegaVovaN @ Feb 14 2011 05:43pm)

Hey raynor, awhile back i told you about the electronic scale, and it was inaccurate. you said if i posted pics, you can give a good estimate to my bf %

I'm 5' 8'', ~ 165 pounds.

I been drinking about 12 cups of whole milk a day for 1 and a half month, some times its 6 cups a day, there was a few times i drank 15 cups, only a few days that I didn't drink milk at all. This is on top of regular meals. I gained about 15 - 20 pounds since mid december of 2010. (i started around 147 - 149 pounds)
Although I haven't maxed out on any lifts yet. I estimate that my 1 rep max for bench is around 165 - 170, squat 230 - 250, deadlift about 300 - 315, overhead press 115 - 125. I can do ~ 5 - 7 good form full range of motion pulls up.

could you approximate my bf %?

http://img59.imageshack.us/img59/7237/20110214152930657.jpg

http://img9.imageshack.us/img9/241/20110214152937048.jpg

http://img714.imageshack.us/img714/4662/20110214153022097.jpg

http://img828.imageshack.us/img828/829/20110214153406318.jpg

Would you suggest a cut? or keep going, I bought 1% reduced fat milk yesterday when i went shopping.

my diet is this:

2 scoops of whey w/ water + 1 cup of oatmeal + 1 banana
~ 200 g of pasta + 5 eggs + 4 cups of whole milk
1 peanut butter sandwich (with as much peanut butter as i can cram into the sandwich) with whole grains + 4 cups of whole milk
4 cups of whole milk + 1 scoop of whey before bed.

Idk about my water level, but according to the scale it varies between 52% and 55%. My BMR according to the scale (if that matters is about 1800 - 1850)

Quote (KramerFtw @ Feb 14 2011 05:58pm)

Hey raynor, the last 2 weeks ive gotten very weak on keto, and now it seems like my elbow tendons and my knees hurt, and by having my knees hurt , running last night was almost impossible
but i kept going, what should i do? does it mean i should deload? or what

Idk, but yesterdays workout was the weakest ive ever been it seemd

Quote (KramerFtw @ Feb 15 2011 12:13am)

my numbers are also going down, maybe i should deload?
how often should i deload? i cant remember last time i did, but it feels like its time, never been this weak

if i DO deload, should I eat carbs the whole period? I think i should have a break after 3 1/2 months of strait keto, then after deload il come back stronger then ever

im just debating this so much right now cuz i feel like il put on alot of fat 

my goal is to be around 185 for summer, The lowest ive been on keto was about 205, started at 237-240

damn, meant to edit, but i couldnt.

Quote (SKCRaynor @ Feb 14 2011 11:49pm)

When was the last time you had the carb/cheat day? Also, you may need to increase your fat allowance for the day. Sounds like a combination of overtraining/overeating and perhaps lack of carb day.

Let me know

Quote (SKCRaynor @ Feb 14 2011 11:50pm)

Hey there.

optimally you should be on keto for 3 months on, with a one week extremely heavy carb up, followed by another 2-3 months maximum. Do not keto for more than 6 months a year total. You will gain approximately 10 lbs on the 1 week carb up (mostly water weight) when you begin keto again, you will see rapid fat losses and increased strength.

Quote (Duckling @ Feb 15 2011 12:38am)

today at the gym i had i missed out on a rep in squat & bench for getting a new weight up (currently doing madcow 5x5). it really frustrated me and i feel as though the reason why i didnt get it is because my diet is starting to slip and is getting unorganized

im having a hard time eating enough/prepping enough food/thinking of food due to school/work and was thinking of making a weeks worth of meals on a spreadsheet or something like that and then eat that stuff for the day...

mainly i want 7 meal plans i can use for each day of the week. my days are usually pretty the same thing as always...

what would be the best way to go about this?