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I didn't add in any supplements that I take. I take CLA and Fish oil with every meal. The diet didn't start out this way. It was composed of fish, chicken and steak. I subbed them out for the ease of...

Hey Scooby. I decided to do a 12 week diet to use as a guide and a test run before I start to compete in the future. I wanted to use it as a guide to see how lean I could possibly get and how much...

Yea but even 30 minutes a day is valuable time. I'm in law school so preparing food for the day during it is tough. And as to binge eating....my weekly skipload of epic proportions satisfies those...

@TheSolution Haha you come up with some pretty creative meals on your prep diet. I wish I had a little more time to create some of them. My prep diet is Kevin Levrone style and as plain as it comes....

I haven't been on in a while, but seeing as how everyone is tossing up forearm shots I figure I'd toss one in 120243

Yea everyone is different and sometimes larger cheats or refeeds actually work better then smaller ones. Frosty, Myth and I use to go back and forth on the subject of refeeds and cheat meals and...

You could keep the mac oil and the natty pb. You could pretty much have whatever you want as your fat source for all meals just remember the macros have to be balanced. Fiberlyze would most likely...

Yea spinach is great. You could have as much spinach as you want as long as you stay under 30g net carbs a day. It was a lifesaver when I was on keto because I have such a huge appetite and spinach...

It looks good just except for cooking in the oil hit the pan with pam real quik. That will prevent it from sticking and you won't have the extra calories from cooking in oil. Thats what throws your...

What's your activity level looking like? How often are you lifting, for how long and how much and what type of cardio are you doing.

Palumbos diet goes by overall weight not lean mass. Some keto diets do take lean mass into account when figuring out macros. All that matters is that you are in a deficient.

I think they are terrible. The supreme bars are awesome tasting and taste just like a candy bar. If you read the ingredients...they are a candy bar. Just with protein added in. lol. I would stick...

Thats simple. Take your bodyweight and times it by 1.5 (Thats your grams of protein intake) and take your bodyweight and times it by .5 (Thats your grams of fat intake). Now take those numbers and...

I usually stick with sweet potatos and oatmeal because I feel that I get the most boost of energy from them, but whatever works best for you. Just keep it between 20-50g of carbs so that you are sure...

Well 6 ounces of grilled chicken is about 180 cal 3.5g Fat/1.5g Carb/33g Protein. I wouldnt deduct too much. Your only going to be using one serving of pork rinds if that. So do 5 1/2 ounces of...

Torrent is good but a little expensive IMO. If you wanted to save some money I would look into LG Sciences Perfect Carb. Ive been using this for the past week and so far this is my favorite...

Sure what kind of plan? Palumbo's Diet, CKD, SKD, lifting rountine?

If the cardio is HIIT or HISS and would be enough to burn the carbs that you take in before the cardio session then you would be able to get away with eating them. Just make sure that when you take...

Basically it would be the same diet set up as the diet that you are currently on. Just with the TKD you would take in 25-50g of high or low GI carbs(depending on how much you feel comfortable eating)...

VPX Zero Carb graham cracker flavored is prob the best tasting protein shake that you will ever have. After trying that you will look forward to drinking you protein shakes.

Its most likely due to a therm effect and your body is releasing the excess calories taken in threw heat. Whenever I do my refeeds and im taking in huge amounts of carbs I begin to sweat like crazy....

The Targeted Ketogenic Diet (TKD)

Having examined glycogen levels and glycogen depletion in the last chapter, the details of
the first ‘modified ketogenic diet’ can now be discussed. The targeted...

Easy you just add up all the macros for the stuff used in making it. So if you use 6oz of chicken, 1oz of pork rinds, 1 Tsp of LF Parm Cheese. You add up all the macros and you will know how many...

On a serious note. Even though your test levels are high, it may not have anything to do with that. People go through writs from time to time. Have you taken any time off from the gym? Alot of people...

Chicken fingers are pretty easy

(The Breading)
1 serving of Pork Rinds and place in a ziplock bag. Then crush them.
1 Tsp Reduced Fat Parm Cheese place in ziplock bag w/ pork rinds (Helps the...

Haha yea man me too and its twice as bad when im on keto. Not to mention keto sweat smells fucking awful.

Nah no links but whatever you want a recipe for just let me know and ill post it up.

Good luck man. Just remember its always a work inprogress. Their are gona be those days where you say fuck it I just wana eat or I give up and their is gona be days where your gona say damn im...

Stop looking at the gym bunnies on the treadmills:drool:
Go get laid and then go lift :yep:

It depends. It takes certain people longer to get into ketosis while it may not take others as long. Various factors come into play. How long you've been on the diet, how effecient your body is at...

You could always try a targeted ketogenic diet. This would allow you to still eat carbs and remain full while allowing you to go into ketosis. Its kinda like incorporating the two diets into one. lol.

www.asianfoodgrocer.com

Check them out. They are the same thing as miricale noodles just much cheaper and they are awesome tasting.

Though they are all fiber you arent going to be getting too much fiber from them unless you buy the added fiber ones or you are really eating that much per day. Theres only 1-2g of fiber per serving...

I havent had the cookies. Ive tried the blueberry muffins and they werent bad. I would try walmart if I were you. If you wana switch it up and try something new.....A must for all refeeds for me is...

I understand what your saying. Most competitors do whatever diet they feel works for them and if they feel that they are not leaning out fast enough then they switch over to the keto diet. The...

Cause whats happening is your in that inbetween stage. Whereas your getting in enough carbs to keep you out of ketosis but not enough carbs to provide you with a steady state of energy. Your body is...

"Glucomannan can be extracted from the Amorphopallus species, for example, A. riviera and its varieties (often referred to as A. konjac), A. oncophyllus, A. varialis, A. bulbifera and A. blumeli. The...

Most likely the reason that you are feeling moody is because you are in that inbetween stage. Your carbs are real low but they are not low enough for your body to enter ketosis. Most people feel like...

If I were you guys I would order them off of www.asianfoodgrocer.com They are by far the cheapest and they have all different kinds of shiritaki noodles.

Haha sure. For some reason that waldenfarms peanut spread really gives it that sweet asian peanut sauce taste. It makes the marinade.

The reason that they typically wait 2 weeks is to make sure you are in ketosis and that your body is efficiently burning ketones for energy as apposed to carbs. Its touch waiting 2 weeks but then we...

The best thing to do is record your weight every morning. You really dont need to pay any attention to what it is for the most part because it tends to differ. This way you can see how long it takes...

If I was you I would just get the kikkoman low sodium soy sauce. It has 10 calories and 2g of protein per serving.

Yea keto is basically a insulin sensitive diet. Your macros are different then what traditional keto diets are. Usually its higher fats, higher protein and carbs coming in around 5-10%. With carbs...

Ooo and heres what my refeed ended up being

Big Bowl of Whole Wheat Penne w/shrimp, clams, crab, calamari, mussels..
2 Bowls of Golden Grahams
6 Low Fat Pop Tarts
1 Low Fat Skinny Cow Ice...