2017 season

Distilled Water said:
Good to see lately that most threads I'm posting advice in, is wrong.

Sorry guys, should probably stop following me log and listing to anything I say bc science says different and I'm mean.

I'd like to open this thread up to an open Q&A for me. I've been on the board for over 10yrs and have done and tried just about anything and everything. I'm brutally honest and think I look pretty damn good for this board (not **** compared to national level BB though lol).

Please ask away!!!!!
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Haha, you definitely look good and know what you're doing man. As much as science is awesome and a great tool, I suppose there is more than one way to skin a cat, especially with something that has so many variables. What works best for you may not always be ideal for someone else, and what worked best in a study may not be ideal for you.
 
Subbed.
 
Hey brother - I'm in. I like the workout setup. I can't believe how many cals you can get in, but that's why you're 205+ and I'm 185 and chubby. Nice work.

And see - we agree on something already - I hate chest day too! Everyone always asks, "What can you bench?" and I wanna ask, "What can you deadlift?"

But part of that is because I suck hard at the bench press.
 
HIT4ME said:
Hey brother - I'm in. I like the workout setup. I can't believe how many cals you can get in, but that's why you're 205+ and I'm 185 and chubby. Nice work.

And see - we agree on something already - I hate chest day too! Everyone always asks, "What can you bench?" and I wanna ask, "What can you deadlift?"

But part of that is because I suck hard at the bench press.
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haha i feel you on the garbage bench... squat/dead? respectable. Bench? 90lb girl status.
 
booneman77 said:
haha i feel you on the garbage bench... squat/dead? respectable. Bench? 90lb girl status.
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lol - sorry, I didn't mean to imply that I had a respectable ANYTHING. haha. But my bench...horrific.
 
I will jump in this bad boy since I am not currently maintaining my log.
 
HIT4ME said:
Hey brother - I'm in. I like the workout setup. I can't believe how many cals you can get in, but that's why you're 205+ and I'm 185 and chubby. Nice work.

And see - we agree on something already - I hate chest day too! Everyone always asks, "What can you bench?" and I wanna ask, "What can you deadlift?"

But part of that is because I suck hard at the bench press.
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What, benching your body weight for 4 reps isn't impressive
 
Distilled Water said:
Yeah bc I don't think I could hit 215 for reps anyways to be honest lol
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Didn't I see you doing 3 X 15 with 100 pound dumbbells earlier in this log? Assuming you meant 100 pounds each hand, since you're repping with 315 on the hammer strength - if that's the case you could EASILY rep out with probably 225 I bet. Or maybe you're just trying to make me feel better? haha.
 
HIT4ME said:
Didn't I see you doing 3 X 15 with 100 pound dumbbells earlier in this log? Assuming you meant 100 pounds each hand, since you're repping with 315 on the hammer strength - if that's the case you could EASILY rep out with probably 225 I bet. Or maybe you're just trying to make me feel better? haha.
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No bro, my flat bench is embarrassing.

I'll try and video it next session. I just can't figure it out. Flat DB, Incline DB, incline BB totally fine. Even flat hammer strength. However my bugabo is flat BB bench.
 
Distilled Water said:
No bro, my flat bench is embarrassing.

I'll try and video it next session. I just can't figure it out. Flat DB, Incline DB, incline BB totally fine. Even flat hammer strength. However my bugabo is flat BB bench.
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Well, you certainly look like you could crush it...and given the other weight you're moving, it's gotta be some kind of leverage issue or something. You seem to do fine without it....We will just form a "No benching" club.
 
My barbell incline is the same way. It's pretty close to the same is my dumbbell incline. Maybe you can get better positioning in the dumbbell variants?
 
Distilled Water said:
Videos won't upload. I did attempt flat bench today.

Incline BB
135x20
185x15
225x10
275x12
275x11
275x8

Flat Machine press
275x8
225x22

Single arm incline Hammer machine
45x15 ISO-tension

Flat BB bench
185x7

D.C. Cheat stretch with 65's
90sec hold

Hanging leg raises
34 reps RP
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Yeah. So. If you can incline 275 for double digits...that isn't the same club as me. I just have a weak upper body. You are a beast.
 
I'll follow along for knowledge. (Not even in the same ballpark as you guys. H3ll, barely even the same game)
 
SFreed said:
I'll follow along for knowledge. (Not even in the same ballpark as you guys. H3ll, barely even the same game)
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I know how you feel brother. You are ahead of me!
 
HIT4ME said:
Yeah. So. If you can incline 275 for double digits...that isn't the same club as me. I just have a weak upper body. You are a beast.
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Thanks but it's really only thing I push super heavy, it's like my "rain man" lift lol.

Well, I'm out of intra carbs and vitamin shoppe is out of vitargo and I leave tonight and will be gone until sat. I'm staying in the middle of nowhere. I'm thinking of just transitioning into full on clinical keto.

I'm talking about 120gr protein and 275-300gr fat per day. Kind of experiment since it's nearly Impossible to train to really add size at the moment.

It's great for holding muscle mass and I have about 12 packets of ketones I could use for my preworkout and to help with the transition. It's also easier eating tons of fat on the go, protein isn't super hard to do but 3 handfuls of almonds is about 50gr of fat and 20gr of protein. Easy to do between appointments with no microwave. Plus it'll allow me to eat easier at restaurants. Steak is pretty much a no brainer along side t-bone and eggs for breakfast . I also enjoy lower volume, heavier training anyways DoggCrapp.

I've got a 3hr drive a head of me to think it over :think:
 
Distilled Water said:
Thanks but it's really only thing I push super heavy, it's like my "rain man" lift lol.

Well, I'm out of intra carbs and vitamin shoppe is out of vitargo and I leave tonight and will be gone until sat. I'm staying in the middle of nowhere. I'm thinking of just transitioning into full on clinical keto.

I'm talking about 120gr protein and 275-300gr fat per day. Kind of experiment since it's nearly Impossible to train to really add size at the moment.

It's great for holding muscle mass and I have about 12 packets of ketones I could use for my preworkout and to help with the transition. It's also easier eating tons of fat on the go, protein isn't super hard to do but 3 handfuls of almonds is about 50gr of fat and 20gr of protein. Easy to do between appointments with no microwave. Plus it'll allow me to eat easier at restaurants. Steak is pretty much a no brainer along side t-bone and eggs for breakfast . I also enjoy lower volume, heavier training anyways DoggCrapp.

I've got a 3hr drive a head of me to think it over :think:
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I am a Mentzers guy ...love lower volume higher intensity. Never done DC but it shares a lot of similar principles as Mentzer. I should try it sometime.

Interested in seeing the LCHF approach and how that works out
 
Distilled Water said:
Thanks but it's really only thing I push super heavy, it's like my "rain man" lift lol.

Well, I'm out of intra carbs and vitamin shoppe is out of vitargo and I leave tonight and will be gone until sat. I'm staying in the middle of nowhere. I'm thinking of just transitioning into full on clinical keto.

I'm talking about 120gr protein and 275-300gr fat per day. Kind of experiment since it's nearly Impossible to train to really add size at the moment.

It's great for holding muscle mass and I have about 12 packets of ketones I could use for my preworkout and to help with the transition. It's also easier eating tons of fat on the go, protein isn't super hard to do but 3 handfuls of almonds is about 50gr of fat and 20gr of protein. Easy to do between appointments with no microwave. Plus it'll allow me to eat easier at restaurants. Steak is pretty much a no brainer along side t-bone and eggs for breakfast . I also enjoy lower volume, heavier training anyways DoggCrapp.

I've got a 3hr drive a head of me to think it over :think:
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I actually started keto yesterday myself as well. I travel for a living too and you're def right in that its pretty convenient.

Mostly I do more of a psmf style and IF so i only have to eat in the evenings when i have free time and not usually on the go. I haven't had a ton of experience with true keto tho and really am learning on the fly here. My gf "thinks" she knows what she's doing, but she doesn't do dieting in general very well so I'm pretty skeptical of some of her thoughts ha.

I found last night tho that it was actually very hard to hit even 1900 cals while staying under 120g protein though and getting enough fat. I just like meats and volume too much to really cut my portions to the sizes that are necessary for keto.
 
Distilled Water said:
Thanks but it's really only thing I push super heavy, it's like my "rain man" lift lol.

Well, I'm out of intra carbs and vitamin shoppe is out of vitargo and I leave tonight and will be gone until sat. I'm staying in the middle of nowhere. I'm thinking of just transitioning into full on clinical keto.

I'm talking about 120gr protein and 275-300gr fat per day. Kind of experiment since it's nearly Impossible to train to really add size at the moment.

It's great for holding muscle mass and I have about 12 packets of ketones I could use for my preworkout and to help with the transition. It's also easier eating tons of fat on the go, protein isn't super hard to do but 3 handfuls of almonds is about 50gr of fat and 20gr of protein. Easy to do between appointments with no microwave. Plus it'll allow me to eat easier at restaurants. Steak is pretty much a no brainer along side t-bone and eggs for breakfast . I also enjoy lower volume, heavier training anyways DoggCrapp.

I've got a 3hr drive a head of me to think it over :think:
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So what do you do, if you don't mind me asking? And have you decided on switching to Keto? I'm struggling to get going on keto, keep "relapsing" mostly because I haven't really planned it out properly.
 
booneman77 said:
I actually started keto yesterday myself as well. I travel for a living too and you're def right in that its pretty convenient.

Mostly I do more of a psmf style and IF so i only have to eat in the evenings when i have free time and not usually on the go. I haven't had a ton of experience with true keto tho and really am learning on the fly here. My gf "thinks" she knows what she's doing, but she doesn't do dieting in general very well so I'm pretty skeptical of some of her thoughts ha.

I found last night tho that it was actually very hard to hit even 1900 cals while staying under 120g protein though and getting enough fat. I just like meats and volume too much to really cut my portions to the sizes that are necessary for keto.
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Haha - you sound SO much like me. We struggle to get and stay lean, can gain fat easily, etc. 1700-2200 calories is really my safe range - if I go above that, I will gain. I've had periods where I've gone all day eating under 400 calories, then at dinner have a burger or fries or something for a few days in a row and I literally gain 4-5 pounds in about a week. Take out dinners have way more calories than we often realize, and they just bump me above that level and BAM!

I also have a mother that is like your gf - thinks she knows a lot about nutrition, loses weight telling everyone she is on a low carb diet and eats nothing but Special K chips, crackers, breads, etc. while on this diet (i.e. - she has no clue what a carb even is). Then she goes back to eating huge meals and snacking all day and says things like, "The faster you lose it, the faster you gain it back." I bet she's worse than your gf, haha.

hanslifts said:
So what do you do, if you don't mind me asking? And have you decided on switching to Keto? I'm struggling to get going on keto, keep "relapsing" mostly because I haven't really planned it out properly.
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And this is one of my issues with the keto thing - I have a HUGE mental block. First, I have done PSMF and in theory I should go into ketosis as a side effect of that but the ketostix never show much more than trace levels. This is likely because my protein was too high on the PSMF for this...Then I have tried full-on carb limiting keto diets and I like it because they are actually very satisfying, but then I'll slip up after 3-4 days and have some carbs and I feel like I have to start all over again and I blew it and will never get into ketosis (since it is hard for me to get into to begin with).

But you hit the nail on the head - planning things and following that plan and being strict are the keys to almost any diet, or any goal even.
 
HIT4ME said:
Haha - you sound SO much like me. We struggle to get and stay lean, can gain fat easily, etc. 1700-2200 calories is really my safe range - if I go above that, I will gain. I've had periods where I've gone all day eating under 400 calories, then at dinner have a burger or fries or something for a few days in a row and I literally gain 4-5 pounds in about a week. Take out dinners have way more calories than we often realize, and they just bump me above that level and BAM!

I also have a mother that is like your gf - thinks she knows a lot about nutrition, loses weight telling everyone she is on a low carb diet and eats nothing but Special K chips, crackers, breads, etc. while on this diet (i.e. - she has no clue what a carb even is). Then she goes back to eating huge meals and snacking all day and says things like, "The faster you lose it, the faster you gain it back." I bet she's worse than your gf, haha.
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Hahaha yep we def have a ton in common here. I havent been over 2k cals in almost 2 years now outside of cheat days (usually once a week) and stuff like holidays. I can lose weight, but my issue is when i lose it fast, i look like i lost everything, not just fat. I can have a week of work where i barely hit 1200 cals 3-4 days in a row and come home 5lb less but looking soft and flat too.

my gf isn't so bad she doesn't know a carb from a fat, but she def thinks she understands ketosis and stuff but really has no clue. Her biggest issue is just that she both hates her body, but hates dieting too and thus ends up eating her feelings and then gaining weight back as soon as she loses it ha. She also can't have "just one cheat day or meal"... one day turns into "eh, ill get back on it tomorrow"... then "monday", then "next week", then... ooooppppssss haha.

HIT4ME said:
And this is one of my issues with the keto thing - I have a HUGE mental block. First, I have done PSMF and in theory I should go into ketosis as a side effect of that but the ketostix never show much more than trace levels. This is likely because my protein was too high on the PSMF for this...Then I have tried full-on carb limiting keto diets and I like it because they are actually very satisfying, but then I'll slip up after 3-4 days and have some carbs and I feel like I have to start all over again and I blew it and will never get into ketosis (since it is hard for me to get into to begin with).

But you hit the nail on the head - planning things and following that plan and being strict are the keys to almost any diet, or any goal even.
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PSMF really should't put you into ketosis unless you're really only at the lowest levels of total cals (like under 1000) since protein can be converted to glucose and keep you out. I've found that the longer i do keto, the easier it is for me to get back into ketosis after a planned refeed. Last time I did it (a couple years back) I was actually able to keep my protein relatively high after an initial 3-4 week full/true keto diet. I was slowly adding more and more lower fat meats and still staying in keto. Also, after that month or so, I could have a full on refeed (3-400g carbs) and be back in ketosis within 2 days.
 
booneman77 said:
Hahaha yep we def have a ton in common here. I havent been over 2k cals in almost 2 years now outside of cheat days (usually once a week) and stuff like holidays. I can lose weight, but my issue is when i lose it fast, i look like i lost everything, not just fat. I can have a week of work where i barely hit 1200 cals 3-4 days in a row and come home 5lb less but looking soft and flat too.

my gf isn't so bad she doesn't know a carb from a fat, but she def thinks she understands ketosis and stuff but really has no clue. Her biggest issue is just that she both hates her body, but hates dieting too and thus ends up eating her feelings and then gaining weight back as soon as she loses it ha. She also can't have "just one cheat day or meal"... one day turns into "eh, ill get back on it tomorrow"... then "monday", then "next week", then... ooooppppssss haha.



PSMF really should't put you into ketosis unless you're really only at the lowest levels of total cals (like under 1000) since protein can be converted to glucose and keep you out. I've found that the longer i do keto, the easier it is for me to get back into ketosis after a planned refeed. Last time I did it (a couple years back) I was actually able to keep my protein relatively high after an initial 3-4 week full/true keto diet. I was slowly adding more and more lower fat meats and still staying in keto. Also, after that month or so, I could have a full on refeed (3-400g carbs) and be back in ketosis within 2 days.
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Interesting. I did the PSMF as low as 600 cals/day but generally around 800. I was taking in around 150 g protein give or take. Basically chicken, broccoli, fat free cheese, egg whites, protein shakes. I wouldn't recommend it for others necessarily, but...I'm just wired like that.

Still, just the 150 protein a day was probably enough to keep me out of ketosis.
 
HIT4ME said:
Interesting. I did the PSMF as low as 600 cals/day but generally around 800. I was taking in around 150 g protein give or take. Basically chicken, broccoli, fat free cheese, egg whites, protein shakes. I wouldn't recommend it for others necessarily, but...I'm just wired like that.

Still, just the 150 protein a day was probably enough to keep me out of ketosis.
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psmf shouldnt have really any fats or carbs... cheese and too much veggies could've hurt too.

when I did the actual psmf (low cals) I was using mostly egg whites, isolate shakes, chicken tenderloins (almost 0 fat) almost exclusively. Supplementing with extra vitamins and a greens powder to keep cals and carbs even lower too. I think at one point I had it dialed to where I could keep both fats and carbs under 10g/day and hit around 800cals of protein.

As a more sustainable style tho I have for the most part of the last year or so eaten 16-1900 cals where my split was about 20%f/70%p/10%c and often was a bit low on the fats.
 
booneman77 said:
psmf shouldnt have really any fats or carbs... cheese and too much veggies could've hurt too.

when I did the actual psmf (low cals) I was using mostly egg whites, isolate shakes, chicken tenderloins (almost 0 fat) almost exclusively. Supplementing with extra vitamins and a greens powder to keep cals and carbs even lower too. I think at one point I had it dialed to where I could keep both fats and carbs under 10g/day and hit around 800cals of protein.

As a more sustainable style tho I have for the most part of the last year or so eaten 16-1900 cals where my split was about 20%f/70%p/10%c and often was a bit low on the fats.
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Yeah, a true PSMF is only protein shakes. I was following the Lyle McDonald setup - basically I would have 1-2 bags of steamed broccoli (usually 1, about 120 cals each bag) per day. My fat was below 10 g, my carbs were usually below 30 g including the broccoli - which has some fiber, etc.

Even your current diet sounds pretty hard haha.
 
HIT4ME said:
Yeah, a true PSMF is only protein shakes. I was following the Lyle McDonald setup - basically I would have 1-2 bags of steamed broccoli (usually 1, about 120 cals each bag) per day. My fat was below 10 g, my carbs were usually below 30 g including the broccoli - which has some fiber, etc.

Even your current diet sounds pretty hard haha.
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nah my current dieat is actually really easy... 2lb or so of chicken tenders or similar low fat meat, good deal of broccoli or other high fiber veggies, some ff greek yogurt, and a few choice cal free sweetners and walden farms stuff ha
 
Wow a lot happened today while I just worked for 14 Fukcing hours lol.

I handle permanent benefits for current and former union members.

I decided full ok keto. Reason being I made this delicious choc/pb/coconut pudding lol.

It's just 2tbs coconut oil (32/0/0) 2tbs natty PB (16/3/8) and 1/2tbs dark coco powder and a few drops stevia. 4 of those guys a day and boom 192gr of fat with a few almond handfuls should add another 30-50gr.

Then I can eat a huge steak for dinner and stay under on protein and be good on fats lol
 
Distilled Water said:
Wow a lot happened today while I just worked for 14 Fukcing hours lol.

I handle permanent benefits for current and former union members.

I decided full ok keto. Reason being I made this delicious choc/pb/coconut pudding lol.

It's just 2tbs coconut oil (32/0/0) 2tbs natty PB (16/3/8) and 1/2tbs dark coco powder and a few drops stevia. 4 of those guys a day and boom 192gr of fat with a few almond handfuls should add another 30-50gr.

Then I can eat a huge steak for dinner and stay under on protein and be good on fats lol
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Thats to much work, can you just make some and send it to me. That sounds awesome. Lol
 
DemntedCowboy said:
Thats to much work, can you just make some and send it to me. That sounds awesome. Lol
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Haha it isn't bad. I've got those small containers with the twist on tops. So just made them this morning and it's warm out so they didn't turn to wax.

Btw I say work 14hrs but I drove like 200miles so idk, that's not really work. Just a lot of sports talk radio
 
booneman77 said:
nah my current dieat is actually really easy... 2lb or so of chicken tenders or similar low fat meat, good deal of broccoli or other high fiber veggies, some ff greek yogurt, and a few choice cal free sweetners and walden farms stuff ha
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I was doing flavored tuna packets and egg whites for about 2 weeks. That was super low fat and carb diet. I looked pretty good but was harder to eat on the go.

Plus buffalo and jalapeño tuna packets were bomb but destroying my esophagus lol.

Not to mention full keto is super cheap. My food for the week is like $20. It's eggs ($0.70/18eggs...26oz natty PB $4....32oz bag of Almonds $11....big ass Costco EVCC I've had for months)
 
When I was doing CNS last year avocados were my go-to. Salt and pepper and they were good to eat plain!
 
tyga tyga said:
When I was doing CNS last year avocados were my go-to. Salt and pepper and they were good to eat plain!
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When I'm home 2 days a week and can cook, I plan on lots of those in my menu. I got spoiled living in California years ago, never had them before that and they're MUCH cheaper out there. Then I got cut off by the Midwest and their 1.79 per small avocado pricing
 
booneman77 said:
nah my current dieat is actually really easy... 2lb or so of chicken tenders or similar low fat meat, good deal of broccoli or other high fiber veggies, some ff greek yogurt, and a few choice cal free sweetners and walden farms stuff ha
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Y'all need to not be so afraid of protein on keto I have never 'fallen out' of keto while eating 0.8-1g protein per LBM. I've even done 1.5g pro with minimal fat in PSMF (10g from fish oil) and remained in ketosis.

When I was fat adapted for 6 months, I could have 80g carbs almost in a day and still get a blood ketone reading. After an all out binge, (definite spillover), it took me roughly 26 hrs to get back in ketosis, but I did a fully body routine to deplete glycogen stores.

Overall, for bodybuilding nutritional ketosis, rather than medical ketosis, it's okay to keep the protein 0.8-1g per LBM and the supplement the rest with fat. Pretty simple to eat 1800-2200 cals that way :)

Most of my fats come from oils and meats, sometimes dairy but if I'm really cutting I hold out on the dairy and helps with inflammation.

I need to learn how to eat with some carbs lol I feel like all I know is low carb dieting or binge monstering haha
 
Also upping the sodium on keto diet can really up the pumps in the gym and make u feel less flat
 
Wimsicle said:
Y'all need to not be so afraid of protein on keto I have never 'fallen out' of keto while eating 0.8-1g protein per LBM. I've even done 1.5g pro with minimal fat in PSMF (10g from fish oil) and remained in ketosis.

When I was fat adapted for 6 months, I could have 80g carbs almost in a day and still get a blood ketone reading. After an all out binge, (definite spillover), it took me roughly 26 hrs to get back in ketosis, but I did a fully body routine to deplete glycogen stores.

Overall, for bodybuilding nutritional ketosis, rather than medical ketosis, it's okay to keep the protein 0.8-1g per LBM and the supplement the rest with fat. Pretty simple to eat 1800-2200 cals that way :)

Most of my fats come from oils and meats, sometimes dairy but if I'm really cutting I hold out on the dairy and helps with inflammation.

I need to learn how to eat with some carbs lol I feel like all I know is low carb dieting or binge monstering haha
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From what I've gathered and discussed,clinical keto MAY be best for holding muscle mass while not being able to perform optimally in the gym (kinda where I'm at right now).

After you're fat adaptided I agree, you can be pretty loose with some stuff and still roll.

For carbs, it took some experimenting. Found that keeping up on cardio 7 days per week aloud me to eat a fair amount. Starting with majority pre then slowly adding out, away from workout and adding them to breakfast last.

Then even more when I added 6iu of GH a day
 
Wimsicle said:
Y'all need to not be so afraid of protein on keto I have never 'fallen out' of keto while eating 0.8-1g protein per LBM. I've even done 1.5g pro with minimal fat in PSMF (10g from fish oil) and remained in ketosis.

When I was fat adapted for 6 months, I could have 80g carbs almost in a day and still get a blood ketone reading. After an all out binge, (definite spillover), it took me roughly 26 hrs to get back in ketosis, but I did a fully body routine to deplete glycogen stores.

Overall, for bodybuilding nutritional ketosis, rather than medical ketosis, it's okay to keep the protein 0.8-1g per LBM and the supplement the rest with fat. Pretty simple to eat 1800-2200 cals that way :)

Most of my fats come from oils and meats, sometimes dairy but if I'm really cutting I hold out on the dairy and helps with inflammation.

I need to learn how to eat with some carbs lol I feel like all I know is low carb dieting or binge monstering haha
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yeah if you read up a bit the last time I did it i was able to go much higher protein after my intial phase to get into ketosis for a bit. I frankly hate true keto simply due to the lack of volume options you get. I cant eat oils and butters all day and not feel like theres and empty pit in my stomach
 
Trained back this morning. Was only able to do some LISS tue/wed/Thur. Back was on the menu and my workout kinda sucked donkey duck.

Rack chins
BWx16x7x4

Precore Lat Pull down
225x16
225x15

Dreads from the floor
135x10
225x10
275x10
315x10
365x12

DB pull Over
70x17

Rear delt machine
130x17x10x6RP

Bent over lateral raises
10xfailure

90sec BW hang stretch

Rope crunches

No idea where weight is but I'm noticeably more flat (obviously) pump was almost non-existent.

I'm not complaining, just making notes. It appears strength really hasn't declined much. I need to do a better job with my water intake. I'll probably go another week before carbing up.

I have a tub of MPA celluvol on the way. I'm also using vasoburn in the morning and vasoseven at night. I probably should have picked up some cortisolve as well. Poop....keto brain
 
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