it's decent...I personally prefer to drink the green tea rather than take the encapsulated version...but to each his own.

Fiber is an absolute NECESSITY during a cut! Without fiber you are going to have problems lol.

I recommend just pure psyllium husk powder (any brand) and take at least 10g per day.

Hey Raynor. Quick question for you.

First off, do you advise someone to do cardio twice a day. I wake up and do fasted cardio in the morning, so should I do it when I lift, also? Or, is it good enough to just do fasted HIIT?

Second, reading the whole thing about keep body parts warm to increase blood flow etc seems a bit sketchy. What is your opinion? Do you think the results of this are worth the uncomfortablility of wearing a belt backwards while running? I feel like it wouldn't be that effective and it will just be a waste of my time, but I seem to hold excess body fat in the lower ab/ sides (Like everyone else I know) but I seem to be trimming up everywhere else but there. Makes me a sad panda.

Thanks alot raynor

When carbing up, I can consume up to 400g of carbs that day, and aslong as I keep them complex (whole wheat,potatoes,oatmeal etc)
My body will return to ketosis IN THE SAME DAY!! for example, I ate dinner at like 8pm and then by 11pm I had ketones in the urine!?

Are those "left overs" from wen i WAS in ketosis, Or do you think my body just absorbs all those carbs like nothing?

Because if my carb up consists of sugary carbs, It would take me up to 2 days to return to ketosis.

Also, You cant have a TOO low of heart rate right? Because mines 47 bpm, thats good eh?

If you do it twice a day, you will increase fat losses - PWO HIIT for 20-30 minutes is also very helpful along with morning cardio.

As far as spot reduction goes...technically the more heat you have on a specific area of the body (more in relation to the rest of the body) usually means that area will have a lower body fat percentage because the natural enemy of fat is heat. Technically if you keep CERTAIN parts hotter than others they are more likely to lose fat at a higher rate statistically, thus the heating pad when you sleep for pre-contest and so forth

Complex carbs can take longer to throw you out of ketosis because of their slow digesting nature and low glycemic index. Check your ketones 24 hrs after a carb day - if you are still in moderate ketosis, you have an epic metabolism!!

Secondly for heart rate, 47 is amazing. Any lower than 40 is probably a bit on the low side for resting, but 47 is really good and shows you have good cardiovascular strength

can you clear your inbox id like to send you a pm?

I can't really respond to PM's at this time....is the question of a very personal nature? Or is this something you can ask by posting on here?

personal

hi im available to answer personal questions
go ahead and pm me