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busbeepbeep
New Orleans Saints Fan
Far, far away from Blue Oak
Member since Jan 2004
12507 posts

re: PuttaDaForkDown v2.0
I think this is a cool site to see relative strength standards for your size/age.
http://symmetricstrength.com/


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9204 posts

re: PuttaDaForkDown v2.0
they are all on my google drive.

but here are a few links
Wendler 5/3/1
Wendler Boring but Big
Greyskull LP
Madcow 5x5
Layne Nortons PH3 Program
Texas Method
Max OT
Reverse Pyramid Training
PPL


Should be good. The others you listed are also correct.


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20
Yung_Humma
Member since Oct 2013
756 posts

re: PuttaDaForkDown v2.0
What happened to the last thread?


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10
Delacroix
LSU Fan
Member since Oct 2008
3797 posts

re: PuttaDaForkDown v2.0
thats a badass calculator. Looks like I need a lot of work on my deadlifts and chin ups


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Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
34854 posts

re: PuttaDaForkDown v2.0
What happened to the old thread?????





Got back from Denver today. Wanted to stop by Blue Oak for some of these legendary wings I keep hearing about, but they were closed!


Back on the keto pain train. I have a wedding coming in February, gotta get skinny AF by then. I could feasibly get to my goal of 220 by then if I lose an average of ~2lbs/week. Totally doable if I dedicate myself to it.


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
3633 posts

re: PuttaDaForkDown v2.0
You got that!


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
5484 posts

re: PuttaDaForkDown v2.0
300/188/175

4 more weeks of eating 2500-2800 cals then I get to go down to 1800! ??

If I can get a little leaner I may be stupid and run an ultra marathon



Lazy But Talented
Houston Astros Fan
Member since Aug 2011
9868 posts

re: PuttaDaForkDown v2.0
Kind of mind blowing how something so little as eating in an 8hr window before 8pm makes my body feel in the mornings.


ETA: man that sentence structure was terrible
This post was edited on 4/26 at 7:46 am


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9204 posts

re: PuttaDaForkDown v2.0
good thing or bad thing? I know I woke up this morning staving as a son of a bitch. I just started following John Bernardi's Get Shredded Diet and will until my vacation in 11 weeks. Eating everything from 2:30 til 10:30 and for some reason I woke up just wanting to eat everything.

I think it might be the early morning cardio I started. Body isn't used to that.


Lazy But Talented
Houston Astros Fan
Member since Aug 2011
9868 posts

re: PuttaDaForkDown v2.0
quote:

good thing or bad thing?


Good as soon as I wake up. I don't look or feel sluggish. But by around this time I'm starving, but still feel slim.


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Lazy But Talented
Houston Astros Fan
Member since Aug 2011
9868 posts

re: PuttaDaForkDown v2.0
Just used the keto calculator...Where the hell am I supposed to get 136g of fat from? I usually fill the majority of my calories with chicken breast. Also is it okay to tweak the numbers a little bit for keto? Can I pump up the protein and lower the fat?


---
*Generated by [Keto Calculator]

22/M/6'4" | CW 205 | 15% BF | Moderately active

* 2024 kcal Goal, a 28% deficit. (2013 min, 2810 max)
* 25g Carbohydrates
* 174g Protein (105g min, 174g max)
* 136g Fat (136g min, 223g max)

----



ETA:
quote:

Sufficient proteins: proteins are a goal you should hit most days, try not to exceed, as excess proteins are metabolised as glucose.
Ah nvm
This post was edited on 4/26 at 2:53 pm


Tiger Ryno
Houston Astros Fan
#WoF
Member since Feb 2007
83868 posts

re: PuttaDaForkDown v2.0
Eat meats high in fat. Steak...bacon...eggs...sausage patties...burger patties...ecksetry....excetry.


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9204 posts

re: PuttaDaForkDown v2.0
eat steak, be a man


Lazy But Talented
Houston Astros Fan
Member since Aug 2011
9868 posts

re: PuttaDaForkDown v2.0
I love me some steak, but chicken is a lot easier to cook.
This post was edited on 4/26 at 3:34 pm


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10
busbeepbeep
New Orleans Saints Fan
Far, far away from Blue Oak
Member since Jan 2004
12507 posts

re: PuttaDaForkDown v2.0
quote:

Also is it okay to tweak the numbers a little bit for keto? Can I pump up the protein and lower the fat?
those macros are very close to my targets (1955cal, 25C, 160P, 135F)

Note, the protein is the real target. The fat is a guide, limit
Mix it up. Eat ground beef (80/85/90% will get you some fats), chicken wings, chicken thighs. Eat nuts (pecans, walnuts, macadamia). Cook with butter, olive oil, coconut oil. Eat cheese. Use heavy cream in your coffee.


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
3633 posts

re: PuttaDaForkDown v2.0
This protein issue is a quagmire. Some say yes, others say no. The boys over at the ketogains Reddit have done n=1 experiments and found that extra protein is really a mute point. I think I put the link in the OP, if not, it basically states that GNG (turning the extra protein into glucose for fuel) is regulated very well and stays relatively constant even if you up the protein in a keto adapted body. I believe scientists were only able to increase it by 14%.

I've read a lot of Ash's compiled studies as well on it that I will link later today. Buyer be ware - he's a layman, he just compiles studies and gives an overview. With that, the studies themselves are a great read.

Like it was mentioned earlier, eat the fat. Stay with your calories, just hit your protein goals in grams and don't worry if you go over. You cannot accurately count calories anyway. Be happy and enjoy your newfound awesomeness.

Ketogains GNG article. Thanks busbeepbeep!

Ash's GNG collection
This post was edited on 4/26 at 3:56 pm


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Lazy But Talented
Houston Astros Fan
Member since Aug 2011
9868 posts

re: PuttaDaForkDown v2.0
quote:

Use heavy cream in your coffee.


This would go against my IF I thought?


busbeepbeep
New Orleans Saints Fan
Far, far away from Blue Oak
Member since Jan 2004
12507 posts

re: PuttaDaForkDown v2.0
quote:

This would go against my IF I thought?

correct. Black coffee for IF. I didn't realize that was part of the question. I was explaining how to get fats in your daily diet.


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
5484 posts

re: PuttaDaForkDown v2.0
Afternoon cup of joe with 2 tbsp of coconut oil helps hit fat macros!


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Lazy But Talented
Houston Astros Fan
Member since Aug 2011
9868 posts

re: PuttaDaForkDown v2.0
My bad, should have mentioned I'm doing IF.


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