For pure strength you want to stick to a 5-day split that focuses on ONE major muscle group per day. That is the single most effective way.

To work on pullups you want to simply perform them frequently. Do 5 sets of maximum reps 3 days a week. Strive to increase your max reps by 1-2 each week. You can also use lat pulldowns to help build pullup strength

Hey there.

You want to be in keto for 6 days and take the 7th day as a carb day.

Also as far as drinks without citric acid...try homemade iced tea - add stevia for sweetness

Hypertrophy plan...pick whichever one applies to you:


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)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy with at home gym equipment

Was looking at the Keto Diet and was wondering about meal 5 and 6........

Could i have for meal 5 for example to change it up abit as i can cope with the same thing for the others as im in work, just not the same thing for my evening meal with the family lol

eg... Steak (sirloin ect) maybe grill some cheese on it with veggies and also is it ok to have chicken as i know its a lean meat with not much fat so what about leaving skin on and also Pork loin/fillet/chops and would meal 5 be ok to have if im going the Gym to workout say 1.5/2hours after eating it and have a protien shake before/after the workout... i have just bought optimum gold standard whey i think its 3-4g Carbs per shake

Lastly meal 6 i do like cottage cheese but would be easier to mix a casien shake if this would be a good substitute do i still add the cream/olive oil? have the nuts (would pistachio's do? i preferre them over almonds)

Meal 1 - 4 whole eggs + 1 oz full fat cheese w/ 1/2 cup green peppers
Meal 2 - 1 zero carb protein shake w/ 3 tbsp heavy cream
Meal 3 - 1 salad with chicken breast and 2 tbsp olive oil + vinegar
Meal 4 - 1 can of tuna + 2 oz full fat cheese + 2-3 tbsp mayo + green veggies (celery, green pepper, etc)
Meal 5 - 6oz ground beef (80/20) with grated romano cheese, 4tbsp tomato sauce, and green veggies
Meal 6 - 1 cup cottage cheese + either 3tbsp heavy cream or 2tbsp olive oil w/ 8-10 almonds.


Thanks in advance..

Stu

So I am supposed to be IN ketosis for 6 days? It usually takes me 2 days to get back in it after a cheat day so I should be doing a 9 day cycle because of the 2 days it takes to get back in it + the other 6 keto days then a carb day? I am almost positive this isn't right but I thought I would check.

Also, If I hit deep ketosis I should carb up immediately right? Like the 4th stage if dark purple

This post was edited by PureOwnage2 on Aug 7 2011 11:46am

Hey mate.
Just letting you know...
Ive been takeing caffiene pills instead of my regular pre-workout drinks ( No xplode or jack3d )
and what can i say.. Thank you.

1) My focus seems too have doubled.
2)ITS ALOT CHEAPER.

Thanks mate really appreciate it.

/e
what do you think of this whey shake
http://www.deepbluesupplements.com/department/protein/cnp/product/cnp-pro-peptide-227kg/431586
Ive used this for the last say month and im noticing some results


Per 65g Serving
Energy 230kcal
Protein 45g
Carbohydrates 6g
Fat 3g

Just would like too know if you approve or not

Was also thinking of getting this for a shake between meals :
http://www.deepbluesupplements.com/department/protein/sci-mx/product/sci-mx-grs-5-protein-system-1kg/432294
Calories 203 KCals
Protein 40g
Carbs 2.24g
Fat 3.57g
Fibre -
Sodium 0.18g

Or maybe get 2 of these instead of one of each ? ( would work out cheaper )

This post was edited by Del_Boyy on Aug 7 2011 05:21pm

Hey Raynor,

I was wondering if some people are just naturally resiliant to gaining fat. I see many individuals in the gym who workout and in order to gain muscle you MUST eat above your maintence, correct? How do these individuals maintain their lean bodys while still gaining weight? I know many of them and they do little to no cardio. Is it a genetic factor as well?

Hey there.

Yes you can definitely do meal 5 with whatever you'd like as long as the macros stay the same - a grilled meat w/ cheese and so forth is fine, but just remember to keep the macros in line (no carbs, high fat and protein).

As far as a casein shake before bed, that would be fine as well - make sure to add heavy cream or olive oil to it and yes pistachios are good as well

No...basically you want to do this:

Day 1-6 (no carbs)
Day 7- carb up
Day 8-13 (no carbs)
Day 14 - carb up

and so forth.

No you should not immediately carb up if in deep ketosis before the 7th day. Just keep trucking along until the 7th day each week for optimal fat losses.

Hey there. You are welcome.

For the protein shakes - stick to the GRS-5, that seems to be a superior product. You would not neeed the CNP Pro Peptide.