Hey there...here is what you need:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=354227659
Basic Foods to Purchase


edit::

you can definitely use basketball as your cardio each day.

This post was edited by SKCRaynor on May 10 2011 11:50am

Hey there....this is not normal.

You need to do a few things:


1. Increase water intake - 2 gal per day
2. Increase fiber intake - try this product: http://www.bodybuilding.com/store/hplus/col.html (take approx 15-20g fiber per day with plenty of water - this will not throw you out of keto)
3. Increase raw green fiberous veggie intake - raw celery and broccoli

this should take care of everything and give you a 1x per day clean out

ight thanks Raynor..

Also, would taking iron pill throw me out of keto? My mom/sister both have low iron lvls and they are telling me that i should take them...

it should have NO Impact on keto whatsoever...but it is not necessary that you take it. Women always have lower iron levels than men, this is not genetic, this is normal for the female gender. Don't both with extra iron pills.

Thanks, and adding these to what I am currently doing will not hinder my cut?

Also is creatine good for losing body fat?

correct, they will only HELP your cutting cycle...

as for creatine, it technically has no impact on body fat directly...creatine is good for recomp...I would use it AFTER your cut.

Howdy, I've been writing down a lot of the guidelines you've listed in this thread for maintaining muscle while losing fat (mostly from the first few pages). I'm not very good at making a schedule for these kinds of things so I was hoping you could help me out (Eating every 2-3 hours while doing the workout routine on either page 1 or 2). I typically abide by some information I heard about REM cycles being an hour and a half in length so I try to sleep 6, 7:30 or 9 hours every night. Assuming that doesn't hinder metabolism and increase catabolism of muscle too much, we'll go with my general up time being 9 AM - 1:30 AM every day.

On another note: What are some more examples of good carbs/fats/proteins aside from fish, eggs, beef, chicken, olive oil, whole grain bread/rice/pasta, etc. As I would like to avoid cooking as much as possible, I only really know how to grill steak and processed hamburger patties (which worked well when I was on Atkin's). Can you give me some examples of simple carbs so that I can avoid them? Saying "everything other than good carbs or what is listed" wouldn't really help me, I'm detail-oriented.

My stats in case you need them:
6'4
avg. 202 lbs

Areas I'm trying to get rid of:
1" thick belt of fat around my lower torso
Fat on inner thighs

Any advice on dealing with foot flexor tendinitis, sucks holding me back can't run etc

tried taping my foot helped but not enuff


This post was edited by ReZZ_KING on May 10 2011 04:02pm

Hey Raynor,

I know you said that there's no limit to how many BCAAs I take, but I'm finding I'm taking around 10-19 a day depending on which day. Can this be harmful, and should I lower my dosage?
This is my dosage setup,
2 before fasted cardio 2 after
2 before my next cardio session 2 after
2 before weight training 1 during 2 after
2 before more cardio 2 after
and 2 before bed
Each cardio session is about 40-50 mins.

Thanks again!

Wondering how bad scrapple is to eat, and if the fat loss tips you gave me apply for women as well?


Thanks!