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i want to get lean separated abs and lose face fat. do you think it’s time to cut the carbs more?
sitting around 90-91kg right now
sitting around 90-91kg right now
if you can handle a ketogenic diet it can be something we can have you lean out on faster. @lukeobz80
@lukeobz80 Good push workout. Nice progressive overload on the Watson bench. Solid dips and flies. Cardio done.
i’m willing to give it a go. i want to get lean for male modelling. and stay around that leanness.
ideally i want a physique like this. lean, athletes physique that is ideal for male modelling
obviously muscle size doesn’t have to be the same, but i want that overall leanness as much of the year as i can.
if there are any changes to my diet and or cardio you guys think i should add to achieve this, let me know
i do need help on core/ab exercises. what exercises and how often do i train them. abs are definitely a
big weak point for me
also what cycle would help me achieve this ??
will need full help
obviously muscle size doesn’t have to be the same, but i want that overall leanness as much of the year as i can.
if there are any changes to my diet and or cardio you guys think i should add to achieve this, let me know
i do need help on core/ab exercises. what exercises and how often do i train them. abs are definitely a
big weak point for me
also what cycle would help me achieve this ??
will need full help
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@lukeobz80 we can try ketogenic but it would require an effort on your end.
Think these macros, 90 grams protein 130 grams of fat and under 20 grams of carbs. This would put you into ketosis in about 4 days.
You would need to measure ketone levels. @Freki has a log up and he's ketogenic check it
https://www.evolutionary.org/forums/threads/trt-hgh-retatrutide-proviron-on-a-cruise-log.104036
would i NEED to do keto to get that bf% i used as a reference?
or can i just lower carbs and up the cardio or just up the cardio in general
would rather have carbs in my system but whatever you guys think is best
or i can just hop on cycle to achieve that bf% with whatever cycle you guys think i should start with for that end goal
Keto will strip you fast.
You would have to be a rare person indeed to stay at10 - 12% body fat year round i believe.
I already had no starches or sugers, so it was pretty easy to do keto and I felt good and full.
Now I struggle in deep ketosis due to calories being to low (1800) . I'm now consuming 2500 in mild ketosis and feel good.
Alternatively low dose Retatrutide
My wife did 2 months diet and exercise. When she plateaud we added low dose reta .5mg every 5 days and she looks amazing the fat melted off her.
i
id be open to trying reta. heard good things for its fat loss.
Would you need to? well nothing is required @lukeobz80 but do you need to get lean fast? sure keto is the way.
Secret is low dose, don't titrate up and you should be able to stay on for a long time
okay so what should i do to my diet and training to lean down even further. how much do i decrease my cals / carbs.
first I remember you had bloods done right, what was the result? @lukeobz80
taking the new test tomorrow and results should be back by next week monday or tuesday. haven’t had the chance to take the new ones yet as i’ve been working and haven’t been able to go fasted in the mornings.
waiting on it thanks
waiting on it thanks
what exact tests do i need to ask for?
he’s put on my referral
test, free test, fasting lipid profile
is there anything else i need him to add to it?
no clue exactly but i’d say close to 15% maybe
