From keto you can lose around 2 lbs per week with another 2 lbs of water weight. You actual BF will drop from 20% down to 10% in a matter of around 3 months.

Not abnormal to see flabs at 20% ;-)

haha the medical school here is top notch...however the drive is a pain in the ass

Ah I see. A friend of mine works for the PCSO. I haven't been out there though.

Hmm, well, I guess i better get on with keto diet that you had then..

Could I do the modified anabolic cutting routine with keto?

Any great tips you can give when someone is on keto? like anything that will make it easier or help lol.

This post was edited by MegaVovaN on Mar 26 2011 10:22pm

is it possible to do daily refeeds if they are within my limits? is there any benefit to this?

my dinner seems to be substantially larger than my other meals

2 whole grain bread slices 200 cal
half a pound of ground beef ~400 cal (just looked this up, wow)
onions, shrooms, jalapeno
olive oil mayo + mustard 70>
chipotle cheddar cheese 150 cal>

probably comes out to be around ~700+ calories

possibly another question entirely, is this meal just flat ridiculous?

If you are keto cutting, daily refeeds are a NO GO.

If you are bulking, the size of that meal is average and good ;-)

if you are calorie restricting maintenance or cutting, you need to avoid anything of the sort...as 700 cal in one meal for your particular stats would be way too much

hey raynor...do u have any good workout programs or advice that would make my arms grow? im happy with the way the rest of my body is coming along however my arms tend to lack. the shape/definition of them is quite good but they are definitely lacking in size compared to the rest of my body. im not that concerned with strength anymore...looking to concentrate more on hypertrophy.

I'm currently 5'3, I looked up based off last years ranking of all lifters in the 56 kg weight class for the USA including equipment, even though I'm raw I would of been based off my first meet 29th overall 92nd squat 18th bench and 41 deadlift, but deadlift if i jump up 10 pounds i jump up about 15 ranks. but I really think my squat is what is killing my total right now, i put my 3rd attempt too high got greedy went for 350 instead of 345.

This post was edited by MoneysHc2 on Mar 27 2011 09:51am

Hey there...well there are two things you can do.

1. Follow the arms portion of my hypertrophy plan (please read the whole plan, it may help everything)

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

2. Try to do your routine like this:

Mon - Chest/bis/abs
Tues - Back/Tris/forearms
Weds - Legs/Shoulders/Abs
Thurs - Traps//Forearms/Calves
Fri - Bis/Tris/Abs

If this particular training schedule suits you it just might help. The reason is that you are hitting your arms more frequently. If they are stubborn, train them hard twice a week. (as seen in this plan above)

But follow the instructions listed in the hypertrophy plan as for what exercises and what style to do your arms.


hope this helps

Either way, for your stats those are very impressive numbers. Keep up the good work!

The squat is pretty good, honestly the bench is all I see that needs some work. Thinner guys tend to have a weaker squat as there is less mass to compress against on the way down - so do not be discouraged. As for the bench, improve the arch in your back more, as well as focus on more volume at the gym, and expect to see leaps and bounds in that area.