Weights/Cardio
DC training: Mon/Wed/Fri
Afternoons Cardio: Tue/Thur 30-45min
Fasted Cardio: Sat/Sun 45-60min
I'm following a keto based diet. Currently I'm getting Into ketosis state. I will refeed next Friday evening (9/28) from 5-7 and them my entire feeding window on Saturday.
I'm following IF principles, trying to see what this is all cracked up to be. After my first carb up, I'll be consuming ~50gr carbs from WMS/Sweedish oat starch (true protein MG powdered muscle)
Macros
sun/tue/thur: 180/<30/200
Mon/Wed/Fri: 205/50/200
Saturday: 180/500/<100
Protein and diet are subject to change. I won't change from a keto for recomp, it will just be a bump of protein and leaving IF with a slight increase in cardio. I know this diet plan will work, I'm trying to IMPROVE upon it with the IF principles.
Supplements are pretty basic, I'm logging USPLabs jack3d micro right now (which is great) Glutamine, Creatine and 1/4t yellow gold pre-workout (30min b4 my intra shake)
Any other questions feel free to ask. I'll update 3-4days a week applying to my abs only. If there's a little extra I'll go with my chest but this is focused on getting a "men's physique" waist ;-)
Will also update with pictures.