re: PuttaDaForkDown v2.0

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how is everyone doing with their lifting?

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Doing my 5x5 lifts then trying to just pump it out after.

So lifting 5 times a week. I've become obsessed with going to the gym and legs went from my favorite day to SKIP to being the most enjoyable workout.


Flexibility affects my form on squats and deadlifts though. So i use 10lbs plates under my heels for squats and my workout partner had me start doing straight leg deadlifts since my form was so awful and was using all lower back.

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PuttaDaForkDown v2.0
I read that right before bed, and had to actually force myself to think happy thoughts so I'd stop feeling like I was going to barf. Lol. I'm better this morning, but never going back to that link!

Reading about other people doing it was enough to make me want to die!

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1 cup chicken fat - 1846 calories. That should have thrown him way over his needed amount and his body should have store the excess calories. The point - calories don't mean jack in this zero carb setting.

Here is the second LINK I meant to post.

Hulk have you thought about getting really serious after the new year and taking a more extreme approach for a while now that you have taught yourself how to eat maintenance calories?

I ask because it seems like you have been in the 270-285range for a really long time now. Not trying to discourage you as the progress you have made has been amazing, but it seems like the cheat/refers days are really setting you back.

If you got crazy strict like doing the rapid fatloss diet then by the end of march you would prolly be below 240. It sucks but you seem to be like me where you have to crack down and go hardcore to really get the jaw dropping results you want. Just something to think about. It would also cut your gym time down to less than 3 hours a week plus walking.

Let me know if it is something you are interested in and I will give you the link and password for the online calculator.

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multivitamins

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Why do I need these? Will I die if I don't eat vegetables?

Come on Hulk, you already know your body doesn't require carbs at all to survive. Why would you suddenly require a multivitamin to supplement what you already do not need more of? Vit C is hardly needed on a zero carb diet. What would you need to supplement?

You don't require vegetables. Anyone who says otherwise is selling you something.

I know people hate me going on rants but they miss the point. Circling round and round chasing and counting calories when it isn't about a unit of measurement you can't hopelessly, accurately count. It was why I made one post in the fuel OT thread and never went back. It isn't the amount of food you eat.

We've been ingrained and beaten to death of eat less and move more....eat less and move more. That isn't it. Go back to extreme basics. Remove everything but what your body requires. You can live and thrive on meat/fat.

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Let me know if it is something you are interested in and I will give you the link and password for the online calculator.

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I'd like to check it out.

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Keto does allow you to slightly break the first law of thermodynamics but over time the cals will catch up. One thing I will say is going zero carbs but high calorie does allow one to recoup to the point I have seen guys eating 5k cals and although their weight on the scale stayed roughly the same they continuously lost inches around their waist and visually leaned out other places as well.

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Those old school body builders know a thing or two about shedding weight

You can also thrive on extremely low fat, no carbs and just lots of protein and can go down to extremely low calorie levels without losing lean muscle aka protein sparing modified fast. same goes for high fat, no protein, no carbs aka fat fast.

Now like I said to a certain extent you are right about cals but nobody is making jaw dropping progress if they aren't eating well below maintenance in cals. Sorry it's not happening. Can you make progress, yes, but not fast and visible progress in short amounts of time.

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You can also thrive on extremely low fat

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For years right? That is why we have an explosion of diseases these days. You can do it, but not long term.

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Now like I said to a certain extent you are right about cals but nobody is making jaw dropping progress if they aren't eating well below maintenance in cals. Sorry it's not happening. Can you make progress, yes, but not fast and visible progress in short amounts of time.

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One of these isn't like the other. Quit using the term "maintenance cals" like someone has to use them or they will become overweight. You are coming from a muscle building background. I am saying you don't need to do it to live a normal life.

No not for years and you are right I am talking from a muscle building standpoint/body transformation. Depending on body fat % you can do just protein for up to 12 weeks without a complete break but you will have to take in refeeds twice weekly. If you are below 15%; 12 or so days is all you can do.

And if you consistently eat over the calories you burn off during a day, you will gain weight. Call it maintenance calories or frick me in the arse cals, the principles still apply, Keto or not. Keto might allow for higher cals to maintain weight but that depends on the insulin sensitivity of the person and new studies prove that.

I know you love Keto and so do I but it's not magic. Especially if you aren't doing regular weight training.

Essentially you are a category 2 dieter and will remain so until you get below 15% bf. You can run up to 6 weeks before needing a full diet break. You will have 1 refeed a week for up to 5 hours and one free meal. I suggest the following

Follow the horizontal/vertical lifting split I posted one page back. Stay within the rep ranges by stripping 10% off the bar on subsequent sets. Do not do more than 1 extra rep outside the range as in a huge deficit like this, you will need that extra for recovery. Focus on getting stronger on the first set but you might be able to advance the later sets before the first, that happens. Just lift hard as you can and get out the gym. You can walk on rest days but don't go crazy, already going to be in a crazy deficit.

As for the free meal, I suggest no more than 1g carbs per lbs of body weight and it needs to be lean. No fruitose, keep it starchy. This should be your post workout meal. I suggest not starting this until after 14 days on the diet. This day should still be well below maintenance calories.

Refeed should be after the second lifting session and should be at least 72 hours after free meal. This meal should put you above maintenance calories but not more than 25% above. Do not start this until after 17 days of being on the diet. So essentially two weeks without a refeed or free meal. You can expierenced with this meal. Most like to have carbs here post workout, but there have been some new studies showing a Keto refeed does just as good of a job resetting hormones as one with carbs so long as calories are above maintenance level by 10% or more.