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calories should be around 2500 and am cardio added
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you are holding a lot of fat in your stomach. your legs look lean though.
you need to drop body fat pure and simple. i would put your body fat at 30% area which is high.
you need to drop body fat pure and simple. i would put your body fat at 30% area which is high.
bro yo lookin tight don't care what anyone says. can see abs almost. any chance seeing full frontal pics? mobster and dylan request by PM
"""""Will try and eat better. I always thought the best way to shuttle glycogen into the cells was to eat the simplest carbs. I dont think anything with fiber would be a good idea durring the glycogen loading phase.""""
1. do not try and eat better, you need to do it man. you are not gonna get anywhere half assing this stuff. stop treating food like a treat, it isn't. treat food like a blessing. you need to learn how to respect food more just like most americans. eating what you want, when you want, and how much you want is not gonna work here
2. your nutrition idea sounds like something a grifting diet coach on social media would say to sell a person a scam $500 copy/paste diet program. this whole loading phase stuff is made up nonsense that the push to sound smart. the truth is they are just skinny crackheads who get away with eating garbage because they are on coke or heroine. or at best they are on a ton of stims and sleep like 3 hours a night. i kid you not it is the truth. you cannot follow that dart board dieting and get anywhere.
3. always eat clean. 100% of your diet. the lie that you cannot eat clean and eat tasty food is wrong. I never put anything in my body that isn't 100% natural and 100% clean. and i enjoy food just like any other fat person. if you are addicted to junk foods then don't worry, after 2-3 weeks you will conquer that addiction and start loving healthy food the same way. I LOVE HEALTHY FOOD! and i love how i feel and how i look
1. do not try and eat better, you need to do it man. you are not gonna get anywhere half assing this stuff. stop treating food like a treat, it isn't. treat food like a blessing. you need to learn how to respect food more just like most americans. eating what you want, when you want, and how much you want is not gonna work here
2. your nutrition idea sounds like something a grifting diet coach on social media would say to sell a person a scam $500 copy/paste diet program. this whole loading phase stuff is made up nonsense that the push to sound smart. the truth is they are just skinny crackheads who get away with eating garbage because they are on coke or heroine. or at best they are on a ton of stims and sleep like 3 hours a night. i kid you not it is the truth. you cannot follow that dart board dieting and get anywhere.
3. always eat clean. 100% of your diet. the lie that you cannot eat clean and eat tasty food is wrong. I never put anything in my body that isn't 100% natural and 100% clean. and i enjoy food just like any other fat person. if you are addicted to junk foods then don't worry, after 2-3 weeks you will conquer that addiction and start loving healthy food the same way. I LOVE HEALTHY FOOD! and i love how i feel and how i look
I am going to do what I know my body responds well too. I have lost over 20lbs in the last 6 months while putting on lean mass. I do agree that I need to lower my carb up phase to 1 day instead of 56 hours. I am not a 25 year old anymore. It worked for me 25 years ago when I was much bigger and leaner. I have gone 3 years at a time without stepping inside a gym. My body has been accustomed to massive stress with my job. Worked on a fishing boat for 35 years in Alaska. Eating 5000 calories per day while being awake for as much as 72 hours without hitting the bunk. My body knows how to store glycogen. As long as I see no spillover I am fine.
I am liking all the feedback. I am working on trying to get my fast to 20 hours. Hoping to be able to get there by months end. I might go as far as eating 2 dozen eggs per day and see how my body responds to that. Would be about 2000 calories. I am having a hard time eating more than 2000 calories on this keto diet. I am also doing cardio 5-7 days per week. My fitbit says I am buring 4000 calories per day as high as 4300 yesterday. I do intense interval training on the eliptical. 1 minute sprint without hands holding on at 12 elevation and 12 restistance followed by 1-2 minutes of easy 8 on both elevation and resistance. Do this for 10-15 rounds. Says I burn aprox 600-700 cal. I lift smart listening to my body. I dont go balls to the wall every workout as your body needs to heal.
I still believe its my liver and my body holds a TON of water. I just orderd dandilion root as well as artichoke to add to my NAC and Milk thistle.
This next weekend I am going on a hike with family and I am going to eat what the fuck I want. I am not a bodybuilder and I am going to continue to lose fat and build muscle. Will post my workout later today and what I ate yesterday.
You couldnt be further from the truth. Ive never paid anyone for advice or training and never will. If I dont carb load I lose muscle on the keto diet. I know this from experience over 30 years. I am far from even getting to my muscle size I used to have when I only trained 1-2 times per week in the 90's. Your way is not the only way. There are many ways to skin a cat and I know personally that I shuttle a tremendous amount of glycogen into my muscle and using dextrose is by far the best way to do that in the first 4 hours after being in ketosis for a while. You also need to do a full body workout without destoying any muscle or it wont work. If you lift too hard before carb loading it will fail 100% of the time. Lets just agree to disagree on this one. I do agree with the fasting though. So far today I ate 1 meal after my workout at 2 p.m. Ate a 6 egg omlet with 2 pieces cheddar, 1/2 cup onions, 1/3 cup sauteed shrooms, and 4 pieces Canadian Bacon. Best omlet ive ever had. Can eat it everyday. I will work on starting my first meal at 4 p.m. to get it down to 4 hours per day in the next couple weeks.
Workout performed fasted for 15 hours, 6 hours after waking up this morning. Weight upon rising this morning 292.6 Weight after workout and omlet 291.8.
Also took 200mg Test Cyp and 100mg of EQ.
Back Day Started at 11:15 End 12:30
Hammer Iso Row Neutral Grip
Warmup 1plt,2plt,3plt,4plt
5pltx10x2
Life Fitness Seated Row Underhand Grip
175x12
220x8
Close Grip Pulldowns
205x8
205x5 dropdown to 130x5, 100x8
Dumbell Shrugs
120x12x2
Rear Delt Life Fitness Machine
145x18
160x15
Bicep Curl Free Motion Seated Machine
80x10
120x8
145x5 dropdown to 80x5, 50x5
15 minutes of eliptical heart rate at 125 for a warmdown.
10 Grams glutamine end of workout
Food for the day
Meal 1) 2 P.M. 6 Xtra Large Egg Omelet with onion, shrooms, 4 slices Canadian Bacon, 2 slices cheddar. Aprox 75 grams protein
Meal 2) 5 P.M. 2 Fairlife Protein Shakes, 20 grams EPA/DHA fatty acids. 60 Grams Protein
Meal 3) 8 P.M. 3 open face albacore tuna melts with slice of cheddar each one and tons of mayo on Franz keto bread. Each melt 1/2 can of tuna. Aprox 90 Grams Protein
I am stuffed. It is hard to eat over 2000 calories on this keto diet. I never thought I would have to force feed myself in order to lose fat.
My body is very sore and swole. Had a amazing week in the gym. Massive pumps. Almost threw up on my final set of Hammer Rows.
Also took 200mg Test Cyp and 100mg of EQ.
Back Day Started at 11:15 End 12:30
Hammer Iso Row Neutral Grip
Warmup 1plt,2plt,3plt,4plt
5pltx10x2
Life Fitness Seated Row Underhand Grip
175x12
220x8
Close Grip Pulldowns
205x8
205x5 dropdown to 130x5, 100x8
Dumbell Shrugs
120x12x2
Rear Delt Life Fitness Machine
145x18
160x15
Bicep Curl Free Motion Seated Machine
80x10
120x8
145x5 dropdown to 80x5, 50x5
15 minutes of eliptical heart rate at 125 for a warmdown.
10 Grams glutamine end of workout
Food for the day
Meal 1) 2 P.M. 6 Xtra Large Egg Omelet with onion, shrooms, 4 slices Canadian Bacon, 2 slices cheddar. Aprox 75 grams protein
Meal 2) 5 P.M. 2 Fairlife Protein Shakes, 20 grams EPA/DHA fatty acids. 60 Grams Protein
Meal 3) 8 P.M. 3 open face albacore tuna melts with slice of cheddar each one and tons of mayo on Franz keto bread. Each melt 1/2 can of tuna. Aprox 90 Grams Protein
I am stuffed. It is hard to eat over 2000 calories on this keto diet. I never thought I would have to force feed myself in order to lose fat.
My body is very sore and swole. Had a amazing week in the gym. Massive pumps. Almost threw up on my final set of Hammer Rows.
Log respect and support 
Not bad. Get your diet in check and you’ll see great progress
There are different ways of doing things. but at the end of the day you came on the forum for help right?
Steve is laying out a strategy for you for FREE, he charges money to many over the years for the same advice and he gets results. I know this cause I send my own clients to him when I need someone to lay into them hard on nutrition. so What is the point of doing things your way without trying something else for a change, has your way resulted in your body being where it should be? You are by your own admission 45% body fat, you should be more flexible and open on advice given and try something new. and not having the ride or die mentality of fuck you i will do things my way. remember you came here for help, nobody went and knocked on your door trying to convert you. just my 2 cents
at the end of the day its your log so let's see what happens. I'm sure you will get decent results if you are atleast doing some of the things that are mentioned like fasting etc. at worse it can be a good experiment. and maybe next log you can take things to the next gear down the line. remember I've trained some IFBB guys that are well known, and even they still come to me and other for coaching. the best basketball player still depends on coaches to help them along.
I came on here for opinions and ideas. I am not going to have somone just flat out say it is 100% wrong like he did. Carb loading to gain muscle flat out works if you know how to do it. It works for me so he is 100% wrong. I will just agree to disagree on that one thing. Like I said I will take advice and get ideas to make it better. I already said earlier that I am in agreement that I did overdo the carb load and most likely had massive spillage over into fat stores at the last 24 hours. I agree that 24 hours is probably best every 2 weeks as I should have zero spillover into fat storage. I do however disagree about his statement that you have to eat 100% clean. Just because its a simple sugar doesnt mean its not clean. During a carb load the simple sugar has been PROVEN to be the most effective way in shuttling glycogen into the muscle cells in the first few hours after starting the load. Data backs that fact up. Also I dont believe my fat is that high. I think its measuring excess water. I am going to find out if I can get the gym to run a caliper test. Who knows maybe my muscle is loaded with fat and looks like Waygu beef?
Your body is going to tend to use the most accessible source of energy it can get. So yes, if you carb load, you are going to use carbs, which is great because they are the most efficient fuel for any body task, but it isn’t great if you are trying to lose fat, because it will absolutely use circulating carbs before it will go into lipolysis and tap into fat stores. But you need, first and foremost, to rid your body of fat, and thus carbing up is not a great strategy. I have no idea what your body fat percentage is, and I don’t really care, but you have a lot of visceral fat, indicated both by pictures and your description of a hernia. That isn’t healthy, especially as we get older, so you, in my opinion, should work to lose fat preferentially. You shouldn’t lose a ton of muscle at your bf%, because your body would prefer to give up fat instead. Were I to advise you, I’d advise some sort of psmf diet, because you will lose fat mass fastest while retaining muscle, and yes, it will suck and your gym performance will suffer, but you’ll get to a healthy baseline from which to rebuild faster. Again, just my opinion.
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