Hey Raynor.

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

Half of it is dropset like you explained to me and the other is on a pyramid scheme (start low weigh - finish high)

How many sets should I be doing on the non drop set ones?
And how long should my breaks be between sets? exercises?

Thanks

Hey Raynor,

just wondering how fast do people usually get into ketosis?

I read up on it and seemed like from 2-4 days...

If i were to go get some keto sticks, how far into the diet shld i expect to see ketones in my urine?
(I started keto yesterday, wld it b too soon? )

ray ray, i use HP sauce for when ever i eat eggs, (cutting) is this ok?

It is VERY difficult to condition yourself for cardio endurance and strength endurance at the same time. They really do work against each other as one is made for pure long-term muscular endurance (fast twitch) while the other is made for quick bursts of energy to accomplish a feat of many muscles working in unison at maximum capacity (slow twitch).

anyway, for PURE size, follow this guide:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan


just remember to up your caloric intake. If you are trying to avoid BF gains, just increase the protein and fat enough to accomidate with carbs only used in the monring, meals leading up to your workout, PWO, and meal after workout. if timed correctly, the last 2 meals of the day would be carb free or minimally carbed.

a bit darker than moderate is nothing to be alarmed...if it gets into the purple again, begin carb day.

Also how long has it been since you took a carb day? DO NOT GO MORE THAN 14 DAYS IN A ROW WITHOUT TAKING A CARB DAY!! It is preferred to do 7 days keto and 1 day carbs.

not exactly. If you want to bulk hard you need an excess of calories in general, with enough carbs to replenish muscle glycogen.

For a cut, you need the same amount of protein, increased fat, and decreased carbs...with a total caloric defecit of around 500 cals below what you burn per day (that includes the cals burned from exercise). At this rate you can lose 1lb of fat per week with another 1lb of water.

cardio only needed on cuts...avoid for mass building.

This post was edited by SKCRaynor on Mar 1 2011 09:34pm

for pyramid sets, stick to around 4 sets of each exercise. Also for breaks between sets on pyramid, keep them to around 15-20 seconds max rest between sets...and no more than 1 minute between exercises.

The minimum is around 24 hours. The maximum is around 14 days.

it depends on your genetics, body size, fat stores, glycogen stores, activity level, etc.

I would advise sticking to the full keto for 2 weeks, then taking your epic carb day, and from there doing a carb day once a week.

all depends on your goals.

For cutting, AVOID (it has 5 carbs per tbsp)

for bulking, enjoy! =)

hi, do you know any good upper body/lower body split routines? one that can be used like upper body on mondays and thursdays and lower body on tuesdays and fridays?