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  1. #5806
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    I have been training for about 10 years and recently decided I wanted to turn towards a more athletic look and stop chasing the heavier weights and all the food. I've been on Dave's keto plan and have had good results.....it is not happening overnight but I am slowly changing.

    I have a female friend that wants to give this a try but I don't have any experience with female dieting and I have heard it is a completely different animal. Currently she is 31, 4'11 and 122lb.....she is an ex-cheerleader so she has a thicker/more muscular frame. My first impression is that her ideal weight would be about 105lb. She has the typical female issues with carrying her BF in her legs, back of arms and stomach. I modified the following diet split and wanted to hear the consensus. I recommended eating meal profile #1 for 1 day and then profile #2 for 2 days.....the rotate. We would emphasize low intensity cardio and introduce weight training for tone. How off am I?
    #1
    Meal 1 -6 egg whites
    Meal 2- 1 scoop of Isolyze
    Meal 3-4oz meat with 1 cup of green veggies
    Meal 4-4 oz meat with salad/vinegar/salt
    Meal 5-1 scoop of Isolyze

    #2
    Meal 1 -1 whole egg and 4 egg whites
    Meal 2- 1 scoop of Isolyze / 1tbsp Natural PB
    Meal 3-4oz lean meat with 1 oz of almonds
    Meal 4-4 oz meat / salad with 1tbsp olive oil and vinegar
    Meal 5-1 scoop of Isolyze /1tbsp Natural PB
    Last edited by SPF427; 06-15-2016 at 09:21 AM.

  2. #5807
    RX MEMBER osfitness's Avatar
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    Quote Originally Posted by SPF427 View Post
    I have been training for about 10 years and recently decided I wanted to turn towards a more athletic look and stop chasing the heavier weights and all the food. I've been on Dave's keto plan and have had good results.....it is not happening overnight but I am slowly changing.

    I have a female friend that wants to give this a try but I don't have any experience with female dieting and I have heard it is a completely different animal. Currently she is 31, 4'11 and 122lb.....she is an ex-cheerleader so she has a thicker/more muscular frame. My first impression is that her ideal weight would be about 105lb. She has the typical female issues with carrying her BF in her legs, back of arms and stomach. I modified the following diet split and wanted to hear the consensus. I recommended eating meal profile #1 for 1 day and then profile #2 for 2 days.....the rotate. We would emphasize low intensity cardio and introduce weight training for tone. How off am I?
    #1
    Meal 1 -6 egg whites
    Meal 2- 1 scoop of Isolyze
    Meal 3-4oz meat with 1 cup of green veggies
    Meal 4-4 oz meat with salad/vinegar/salt
    Meal 5-1 scoop of Isolyze

    #2
    Meal 1 -1 whole egg and 4 egg whites
    Meal 2- 1 scoop of Isolyze / 1tbsp Natural PB
    Meal 3-4oz lean meat with 1 oz of almonds
    Meal 4-4 oz meat / salad with 1tbsp olive oil and vinegar
    Meal 5-1 scoop of Isolyze /1tbsp Natural PB
    looks good how long has she been on it? can you send a pic to see what she looks like? sometimes we can make adjustments along the way.

    any cheat meals?
    cardio duration?


    thanks

  3. #5808
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    Quote Originally Posted by osfitness View Post
    looks good how long has she been on it? can you send a pic to see what she looks like? sometimes we can make adjustments along the way.

    any cheat meals?
    cardio duration?

    thanks
    She will not start until this coming Sunday. Was planning on introducing the cheat meals 7 days out last meal of the day. Cardio is going to be 30-45 minutes with heart rate staying 130 or under.

  4. #5809
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    Help please!

    Hello Everyone I am big fan of Dave and the RX Muscle community.

    I have a question about the keto diet Dave recommends...

    I recently ended a pretty lean bulking face and started the Palumbo's keto diet last Monday at 252 pounds of body weight. I did the diet Dave gave away for 250 plus man with the whole six omega 3 eggs, etc... today is my seventh day no cheat meal yet and I've been training 5 times a week with 2 25 min. sessions of slow steady cardio (walking) twice a day...

    I weighted myself for the first time this morning and I was surprised to see that my weight went from 252 pounds last Sunday to 239 pounds this morning! that is a 13 pounds lost in 7 days I have never lost weight that fast while dieting... was that all water weight? or muscle I have lost... at 252 I was able to see my abs so I donīt think I was holding that much water... but who know probably I was...

    Any thoughts and/or recommendations from you experience will be much appreciated. Should I do a cheat meal?

    Thanks in advance!

  5. #5810
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    Rather than start a new thread I figured I'd bring oneverything back to life. I've been on a keto diet for almost 3 weeks and just starting to see some results. I use keto straps every morning and they consistently range from a small amount to very moderate. My macro's are 180 fats 120 protein and 25 carbs and my goals are reached consistently. What should I do or be taking to enhance the amount of ketone so I'm producing? Thanks in advance.

  6. #5811
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