Quote (SKCRaynor @ Jun 6 2011 02:03pm)

OK let's change a few things up.

Keep the workout the same, that is good...although if you could afford to do 20 minutes of morning cardio, that would be very helpful.

Secondly, as far as the diet goes...less than or about 40g of carbs is too high. Drop that down to 20-25g maximum, and make sure it's all from fiberous sources - ie: green veggies.

thirdly, let's try to do a carb reset....this weekend coming up, I want you to take TWO carb days and load up on carbs...400g each day approx, continue workouts as usual. After that, on monday, I want you to begin keto again and keep the carbs in the 20g range all from green veggies. After that I want you to take ONE carb day the next weekend, the following morning hit a hard workout to deplete that glycogen. The next week do the same thing.

You are basically now going to be on 1 carb day per week for the next 3 weeks to see if we can reset your progress and get you losing again.

In addition, make sure you are drinking enough water...at least 1.5 gal per day. Also make sure you avoid citric acid.



Let's see how you do with this now...it's possible your body needed a reset.

Quote (gloryfield @ Jun 6 2011 03:07pm)

Aight I'll try this out.

So:

Morning: take some BCAA's then workout, then carbup day 1.

Day 2: still workout in the morning, carbup after.

Day 3: back to keto for a week.

Then day 9: take bcaa, workout, then carbup

Day 10: take bcaa, heavy workout, then eat keto foods starting after workout, for a week.

Quote (gloryfield @ Jun 6 2011 04:35pm)

One last thing, is there anything bad about combining intermittent fasting and keto?  Everything would be same as what I do now except I won't eat anything till 2 PM each day, and I'd workout at noon after taking 10g bcaa.

Thx!

Quote (SKCRaynor @ Jun 6 2011 06:59pm)

Hey there,


Yes, I would advise at least 20 mins of HIIT.


Secondly, in reference to the stairs...that is correct...explode up, control down.

Quote (machetebill @ Jun 6 2011 06:12pm)

I did read that for fasted cardio you want moderate pace. Wouldn't 20min of HITT be too much?

Quote (O_sonofa88 @ Jun 6 2011 06:30pm)

I see you had that guide in the Fitness section.

That's great, I'm glad to see some one is helping with people that need help.

I'm looking to get more fit, and lose body fat.

I don't want to try and build a lot of mass before I lose body fat.

I want to be more... Ripped you would say.

I'm about 6 feet tall, 160 pounds.

Bmi is 21(Give or Take)



Now, how many calories should I intake a day?

I should eat my carbs during breakfast right?

But, since I want to cut fat, wouldn't that mean I want to take in lower protein than my body weight?

IF YOU HAD TO eat bad food, would it be better not to eat it, or eat the bad food?

- For example, if you were going out to eat, or your family wanted to go to SubWay when you are on a roadtrip. Would it be okay to eat a 6 inch tuna sandwhich? Or

would it be better just not to eat?

Also, could you give me an example of a fat burning workout (Cardio Wise? I heard High Intensity Interval Training is very good )

Thanks! I really appreciate this.