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#7461
Mar 21 2011 09:14pm
Quote (PureOwnage2 @ Mar 21 2011 10:08pm)
O lord ok.

I train at 2 o'clock every day

All my meals are the same
Breakfast :
4 eggs 3 slices of bacon
6-8 oz of ground beef with cheese and sometimes 2 slices of bacon
Chicken salad w/ olive oil
Protein shake with 2 tbs of heavy whipping cream or 2 oz of cheese (Been out of whipping cream)
Tuna w/ 2 tbs of mayo and 1 oz of cheese

Usually eat that exactly.  Sometimes eat something twice instead of something else.

I was on keto for 6 weeks before.  Took a week off.  Changed my mind.  Been back on keto for a week now.  Today marks exactly the 7th day

My carb day
1 bowl of some whole grain cereal (a big one) and 2 girlscout cookies (lol)
12" subway sub.  Meetball
WORKOUT
Protein Shake
Oatmeal packets x2 + a piece of pizza

Yeah, I kinda use my carb days as cheat days a little lol :P  but yeah.  It gets me through the week haha.




Hmm...overall pretty good - there is definitely a decline in strength on keto, but a generally good retention of muscle mass.

I would continue keto until you achieve your fat loss goal and go back to a lean bulk.
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#7462
Mar 21 2011 09:17pm
let me know what you think of this routine.
4 sets flat bench 10-12 reps
2 set fly's 10-12 reps
4 set seated cable row to lower abdoman 10-12 reps
3 sets incline bench 10-12 reps
then repaeat one more time . i do this monday wensday friday

on saturday i do
3 arms workouts 4 sets 10-12 reps
1 shoulder 4 sets 10-12 reps
3 legs 4 sets 10 to 12 reps

if i go to the gym other days during the week i do cardio abs and 1 trap

This post was edited by jimothy31 on Mar 21 2011 09:18pm
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#7463
Mar 21 2011 10:11pm
what are the benefits of HIIT immediately after strength workout.
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#7464
Mar 21 2011 10:32pm
Quote (jimothy31 @ Mar 21 2011 11:17pm)
let me know what you think of this routine.
4 sets flat bench 10-12 reps
2 set fly's 10-12 reps
4 set seated cable row to lower abdoman 10-12 reps
3 sets incline bench 10-12 reps
then repaeat one more time . i do this monday wensday friday

on saturday i do
3 arms workouts 4 sets 10-12 reps
1 shoulder 4 sets 10-12 reps
3 legs 4 sets 10 to 12 reps

if i go to the gym other days during the week i do cardio abs and 1 trap



It depends on your goals, but in general you have a whole lot of chest, very little back/shoulders/legs/bis.

I would advise against this plan unless you are only using it for calorie burning.

Please see these:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)

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#7465
Mar 21 2011 10:33pm
Quote (MegaVovaN @ Mar 22 2011 12:11am)
what are the benefits of HIIT immediately after strength workout.


Calorie burning and increased endurance/stamina
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#7466
Mar 21 2011 10:40pm
Quote (SKCRaynor @ Mar 21 2011 10:33pm)
Calorie burning and increased endurance/stamina


Does HIIT PWO burn more fat, compared to if not PWO?
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#7467
Mar 21 2011 10:44pm
Quote (MegaVovaN @ Mar 22 2011 12:40am)
Does HIIT PWO burn more fat, compared to if not PWO?


Yes, because you are already calorie depleted and thus the calories burned come from body fat stores rather than glycogen.
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#7468
Mar 22 2011 04:48am
Quote (SKCRaynor @ Mar 21 2011 10:14pm)
Hmm...overall pretty good - there is definitely a decline in strength on keto, but a generally good retention of muscle mass.

I would continue keto until you achieve your fat loss goal and go back to a lean bulk.


Do I deload though and just do cardio for a week or something, or should I blaim the strength decline on keto and proceed?
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#7469
Mar 22 2011 04:54am
I'm looking to lose fat from my sides, what exercises would you recommend? Any big no-nos when it comes to diet?
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#7470
Mar 22 2011 08:17am
Quote (SKCRaynor @ 22 Mar 2011 03:56)
Hey there.

Overall it looks very good.

I would try to add additional Olive Oil to your meals for good fats which help promote increased testosterone and a clean blood stream and healthy cardiovascular system.

In addition to that you also need to intake more raw veggies and fruits...2-3 LARGE servings of each per day is good.

besides that, good plan, keep it up!


Thank you :) How much olive oil will you suggest? Like 5-10ml? And is it every meal? Thanks :)
Oh I also get Multi Vitamin(I hope it's spelled like that) And Fish Oil (10ml) which is 84 calories and 9.2grams of fat
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