re: PuttaDaForkDown v2.0

I have high arches but hate anything touching my arch.

bulletproof coffee twice a day

coffee
heavy cream
mct oil
coconut oil
grassfed unsalted butter

Ideal macros for somebody like you for fat fast would be

1200 cals
115g fat
40g protein
0g carbs

So lets say you could have something similar to the following

Breakfast:
Bullet Proof Coffee
Kerygold Butter- 1 tbsp
Coconut Oil-2 tbsp

Lunch-
4oz ribeye steak
1oz Macadamia Nuts

Dinner-
8 egg yolks


that would put you at
Cals-1170
Carbs-4g
Fat-114
Pro-49


So about 87.6% from fat which is perfect. Remember this is only for three days


Day 2

Breakfast-
Same

Lunch
4oz lamb chop on organic greens with red wine vinigar
1oz macadamia nuts

dinner
4 egg yols
6 slices uncured bacon

Cals-1289
Fat-118
Pro-50
Carbs-4


Day 3

Breakfast
4 egg yolk
6 slices uncured bacon

Lunch
6 oz smoked salmon lox
2 oz full fat cream cheese

Dinner
4 oz lamb chops
1/2 small avocado
on organic greens with red wine vingar

3rd day the protein inches up but it will be fine. After this slow add fat and protein days 4 and 5.

this can be repeated on weekdays over and over again. start low on Day 1 and add 100 or so cals everyday through day 5. Day 6 eat keto at maintenance and day 7 have about 1g carbs per lbs of bw. repeat. or you could stay keto and do maintenance cals on day 7 and complete the full 2 weeks.

Any gainz?

#Gainz bigly today

Did a full plank for a minute
Some clowns were hogging the free weights and one of the OG lifters came over said you need a weight or bench and got me in their group. They were like dude don't worry about weight just get what you can handle we will help.
Did a tri workout
Some gym chick actually said hey



They had me do a press down on the assisted dip station board. The guy was like it will hurt tomorrow but it's a good way to start

Heavy push day today.

Dumbbell chest press 4x5
Dumbbell incline chest press 4x5
Dumbbell shoulder press 4x5
Cable fly 3x12
Tricep pushdowns 3x12
Bench dips 3x7

Swordfish and roasted carrots for dinner and a half pint of red velvet enlightened for dessert #gainz



Glad some gym Bros were cool about it. The gym I go to is typically empty. Missing a power rack though :(

Sup fellas. Definitely off the keto train bc I'm tired of eating chicken. But not going overboard with carbs unless it's a sushi day lol!

On week 6 of Stoppani's Summer Shred. Definitely seeing gains. Great program just a little too long in the gym so having to cut some of the tabata stuff out.

Like hulk said, that is a dumbass program.

My google drive is linked in the original post. Click the greyskull link. Do the program and do it like he says. Do it right and try and get strong as shite. Do the push-ups fm work during your breaks at work(teacher right?). Start with the bar on all exercises and add the weight like he says. Do full squats too, arse to grass squats. Pick one of his templates, don't make your own. I suggest the linebacker template, and yes do the damn burpees.

On the other days you are not lifting(only lifting 3 days a week) pick one of the conditioning workouts and do it to the best of your ability or you can row or ride airdyne or swim.

Cut all that other crap out. Get strong and hit the conditioning hard.

For diet I suggest avatar but if you don't want to do the get shredded diet macros

Cals=bw x 10-12
Pro-30-35%
Fat-60-65%
Carb-5-10% all from leafy green veggies

One carb meal on Saturday night

Again avatar or iifym would be better for you.

Hulk you should really think about greyskull too now that you are getting smaller so it would be easier on the joints. Do it and get strong as frick.

Keep doing you then lol. And yea I would be pissed

Jesus that's ton of sugar. What are your stats? I.e height/weight/age?