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  1. #5776
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    Quote Originally Posted by Granite-Dawg View Post
    How long have you been training previously(years of experience)? How much cardio have you been doing? I would cut it down to just the pwo shake and get the rest from real food. My opinion is dont be scared to eat. At 6'2" 188 isn't that heavy. Do you have a weight goal or an image goal?


    Sent from my iPhone using Tapatalk
    I started working out last year however the first 6 months were with a personal trainer and it was mostly fitness training as I was quite out of shape. (25% BF) and although I don't look obese / fat because of my height, I used to run out of breath quickly when exercising due to the lack of stamina.

    The remaining 6 months was spent working out on my own in the gym, however I was doing a lot of common rookie mistakes,as I did not understand the correct techniques. I started training hard this year thanks to a bunch of videos on youtube, and noticed more gains than previously.

    I used to do 10 minutes of cardio before working out. Earlier this year, it was 10 minutes of cardio before working out , and 30 minutes after working out. This was on a normal diet, however I did not notice any weight loss for 2 weeks. I did the ketogenic diet for about 1 month and 2 weeks without any cardio and lost a few pounds and about 2% body fat from 24%.

    This is currently my belly, the area that I am having the most trouble with.



    Should I continue to cut, or should I bulk up instead? No weight goal, but I would like to get rid of my belly and love handles by reducing my body fat %.

  2. #5777
    OLYMPIAN Granite-Dawg's Avatar
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    The more muscle you have the more fat you will burn. It is up to you. Is it easy to get supplements in your country?


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    DON'T BE AVERAGE!!!

  3. #5778
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    Quote Originally Posted by Granite-Dawg View Post
    The more muscle you have the more fat you will burn. It is up to you. Is it easy to get supplements in your country?


    Sent from my iPhone using Tapatalk

    Hmm. In that case, I should continue to go to the gym and continue with my initial keto diet. In that case, I would have to hit 140g of protein and 184g of fat per day @ 2316 cals. Been stalling for about 2 weeks now and was told because I am spending too much time training, hence the body is holding everything it could.

    Supplements are easy to get over here, mainly popular brands, Dymatize, ON and so on.

    Thank you for your reply.

  4. #5779
    OLYMPIAN Granite-Dawg's Avatar
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    May want to try an eca stack to help shed the fat. What training method do you use?


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    DON'T BE AVERAGE!!!

  5. #5780
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    Quote Originally Posted by Granite-Dawg View Post
    May want to try an eca stack to help shed the fat. What training method do you use?


    Sent from my iPhone using Tapatalk
    I don't think i would be able to get ephedrine over here. Is there an alternative?

    Currently I am following this routine from jefit.com:

    Arms


    Back


    Shoulders


    Chest


    Legs


    These are done on monday - Friday.
    Last edited by Avngl; 03-23-2014 at 03:24 PM.

  6. #5781
    OLYMPIAN Virtual Trauma's Avatar
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    Let's get this thread going again. I started a keto diet (Dave's version) on Monday to drop some body fat. Who's using keto these days?

  7. #5782
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    Quote Originally Posted by Jameson829 View Post
    For a whole day refeed, I would suggest cutting fats (skip oils, peanut butter, fatty meats). If you were following Dave's diet, you would have your normal meals with one cheat meal in place of the last meal of the day. I do not believe in mixing fuel sources (fats and carbs). Essential fatty acids can be stored by the body and the purpose of your refeed is to replenish glycogen. Focus on that during your carb-ups using a mix of high/low glycemic carbs. Don't do what I do and eat shit all day lol.
    I just eat whatever is not nailed down.
    Pizza, ice cream, cookies , chips, etc.

  8. #5783
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    I was thinking of trying the keto diet but not real sure,also so used to eating veggies, but hey I need to get this gut gone!!!

  9. #5784
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    I'm currently attempting to make a stab at the Keto diet. I'm not holding a ton of fat but before I ever plan to really emphasize on growing again I want to be really lean. Currently 250lbs(morning weight) 6'1. Any recommendations on macros? ImageUploadedByTapatalk1443797667.296950.jpg also should I eat a carb meal pre workout? Or should I keep to very low carb throughout the day until my cheat day which I planned for once a week just 2 meals on that day to start. Any help is appreciated and I'll start working my way through this thread. Looks like a lot of good info.

  10. #5785
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    Currently running a 3day a week DC split. Cardio Tue/Thur/Saturday in the evenings; 30min incline walk at brisk pace. Mon-Fri I do fasted cardio for 30min fast walk-jog intervals.

  11. #5786
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    Hi everyone, im new to the forum I didn't read quite a few posts but in all honestly there are so many and I did use the search tool but could not find my answer.

    2 questions really,
    1) I am a type 1 diabetic and I know a big part of daves ketogenic diet is to limit insulin release . As a diabetic, protein + fat meals still require an insulin shot obviously not as big as a carb meal
    but a few IU non the less. How does this change my results if any?

    2.) I am currently 215 so technically my fat intake should be about 107g according to the 0.5g of fat per lb. here is my dilemma

    following daves protocol:
    meal 1: 5 whole eggs (25g fat)
    meal 2:whey shake + pb (8-10g fat)
    meal 3: almonds chicken (28g fat)
    meal 4: whey shake + pb (8-10g fat)
    meal 5: 8 oz salmon (28g fat) *he suggests oil with the salad that would be 14g fat I skip this as already my total fat consumption is about 103-105
    meal 6: supposed to be 4 whole eggs (20g fat) but again I skip this as my fat intake
    already maxed out so I eat 8 oz chicken breast instead

    that is a significant amount of fat I am "skipping" and I am
    wondering how essential it is to have but it would put me WELL over the 0.5g of fat per lb of body weight . The diet just doesn't add up as posted for a 200lb man.

    Please let let me know what I am to do! Thanks in advance !

  12. #5787
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    Hi guys. Quick question about low carb and blood pressure. I am currently on a 150 gram carb diet. doing dead lifts and squats seem to make my head feel like it is going to explode. I checked bp and it is within the normal/high range. has anyone experienced this with low carb style diets?

  13. #5788
    OLYMPIAN black-elephant's Avatar
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    Typically carbs are not a major factor in elevating blood pressure unless you are reacting to a specific food (i.e. allergy, inflammation). Do you know the "cause" of the elevation? Do you injest a significant amount of sodium? Do you ingest high levels of caffeine? Are you stressed out? If you can identify the cause it would be easier to address.
    Training and diet consulting available. Send me a PM.

  14. #5789
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    I see mentions of "refeeds" multiple times on this thread. I searched multiple pages and could not find a good description of what a re feed is? when to do it? Apparently, it is a version of a cheat meal done for multiple meals. Is this correct? Or is it a carb load consuming only healthy (rice, potatoes, etc) carbs?

  15. #5790
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by derrickrhubbard View Post
    I see mentions of "refeeds" multiple times on this thread. I searched multiple pages and could not find a good description of what a re feed is? when to do it? Apparently, it is a version of a cheat meal done for multiple meals. Is this correct? Or is it a carb load consuming only healthy (rice, potatoes, etc) carbs?
    Not to intentionally plug the podcast I speak on but this is a very complex topic so I would give this a listen for a better idea of your needs.

    http://beastfitnessradio.libsyn.com/...eedcheat-meals
    A Passionate and Dynamic Approach to Physique Enhancement
    Strength and Nutrition/Contest Prep Coach
    -serious inquiries: [email protected]

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