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Great job Luke perfect macros
So Wed today, tomorrow thurs the same and a fast on Friday yeah?
Anyway I think carry this on till you fast, after the fast maybe 1 day more of this then up to 2000 odd calories
Something like 30g carbs 120g protein and 155 fats
How are you adjusting to Keto?
Energy lvls?
Satiety?
yeah plan was same cals for tomorrow, fast thurs night - sat morning
then i was going to ask if i should clean refeed on saturday after breaking fast or not.
low carbs/keto was rough last week but im a lot more energised this week so far. haven’t really had an issue. maybe im just excited seeing results and bearing through it. either way i haven’t been hungry or craving anything in particular. energy is good, feeling good.
what’s your opinion on the refeed? i dont feel like i particularly NEED it, but i would like it. was going to plan a BBQ with my mates for saturday if i have a refeed, probably steaks, chicken, mash potato or something like that
have no issue upping to 2000 cals if that’s what you think is best. have 18 days until my shoot so whatever yous think is best is what i’ll do. definitely happy with how i look now but i know i could lean down even more and im willing to stick the 1800 out until then so i get tighter. still have love handles a bit so id love to lose them and get v lines
@lukeobz80 you won't go wrong with this. i like the updates.
Nooooo, takes days to get back into ketosis. After you fast , eat keto again.
Probably the only carb refeed now is before the shoot but I have no experience there would need to ask lev.
Last week wasn't keto, this week is and your responding real well, its a great tool to have.
I think 2000 is better after the fast, your body will be happier less cortisol etc hopefully burns the fat faster.
Training pics look dope
I would say if you don't feel like you need the refeed, don't do it.
@lukeobz80 gotta eat to be lean still bro!
Yes you're right takes up to 3-4 days to be back in ketogenic state.
Good day for you.
But dont see any meal pics @lukeobz80
If you're fasting, post fast go into ketosis, you dont need a refeed, what for? you're on a tight schedule.
You should go to BBQ just have meat no sauce and no potato.
@lukeobz80 looking good man! Keep after it.
4th may 2025
diet
photos
training
db shoulder press
15kg x 10
20kg x 10
30kg x 8
30kg x 7
cable front raise
5kg x 15
10kg x 10
12.5kg x 6
db lateral raise
7.5kg x 20
10kg x 15
12.5kg x 7
10kg x 6
cable rear delt flies
2.5kg x 15
5kg x 15
7.5kg x 5
5kg x 10
tricep bar push downs
20kg x 15 slow
25kg x 13
30kg x 10
db skull crusher
27.5kg x 6
27.5kg x 5
cable bar bicep curl
10kg x 15 slow
15kg x 15
20kg x 12
30kg x 5 + 15kg x 8
db hammer curls
15kg x 10
15kg x 9
15kg x 6
cardio in pics
diet
photos
training
db shoulder press
15kg x 10
20kg x 10
30kg x 8
30kg x 7
cable front raise
5kg x 15
10kg x 10
12.5kg x 6
db lateral raise
7.5kg x 20
10kg x 15
12.5kg x 7
10kg x 6
cable rear delt flies
2.5kg x 15
5kg x 15
7.5kg x 5
5kg x 10
tricep bar push downs
20kg x 15 slow
25kg x 13
30kg x 10
db skull crusher
27.5kg x 6
27.5kg x 5
cable bar bicep curl
10kg x 15 slow
15kg x 15
20kg x 12
30kg x 5 + 15kg x 8
db hammer curls
15kg x 10
15kg x 9
15kg x 6
cardio in pics
Attachments
went all good. diet is good. 13 more days till the shoot.
honestly i’d be happy if i could maintain this level of leanness year round. i’d be happy to stick with keto just up the cals to maintenance and then have a big refeed day on saturdays when i need it.
don’t have lean cut abs yet but honestly it doesn’t worry me. i feel like if i built my abs up they’d be poking through. i just never trained abs much until now.
Yeahhh boiiiii. So same protocol this week with a fast at the end ?
Whats the plan for the following week?
yeah same same unless you guys suggest differently
same cals, same cardio, same fast
what should my protocol be for the last week before shoot? are we talking less water intake on shoot day, 36-48hr fast before shoot day etc
What day is the shoot?
