re: Anyone doing Keto?

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Human beings have been around for approx 200,000 years and are documented to have eaten rice for less than 20% of that. I dont know how long we've been farming it and distributing it to the American consumer but it's got to be less than 100 years.

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Total bullshite. Rice was grown in the colonies in the 1600's and has been consumed in Asia for centuries. Japan and China eats it morning, noon, and night and as a whole, are more fit than Americans. The issue with the Western diet of today is super size everything and processed foods containing astronomical amounts of refined sugar.

Attia and D'Agostino have some fantastic info on podcasts. Tim Ferris' podcast with D'Agostino was awesome.

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75-80% of my intake are vegetables.

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That seems impossible too me, unless it's beans and potatoes.
What kind of vegetables can you fill up on?

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My trainer looks like a middle linebacker with 6% body fat and he said he gets between 400-500 carbs per day

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Increased testosterone might help with this just saying. Your trainer have bachne and mood swings?

Then lift in the morning, drink some bcaas post workout. Break fast when it's convenient for you. Just keep the 8 hour or less eating window.

Stick with 531. Stop the running. Walk and them do a tabata on workout days. Running is not that great for weightloss and if you think it sucks or its painful then don't do it.

For diet use the IF calculator and use -10% on workout days and -30% on non workout days. Carbs on workout days should come in the first meal since you workout in the morning or if you eat in the morning they should come right after the workout, atleast as many as you can handle. The non workout days should be carb free, higher fat. Protein stays really high no matter what.

Monitor and adjust by 250 cals. Shoot for 2lbs weight loss a week. Don't over do the cardio and go walking if you wanna do something.

I haven't had a chance to plug it into the spreadsheet, but will when i get to work Monday but the if calc will give you a good idea on macros.

your pee stinks!

Workout then have some the humapro, then dont eat until 16 hours since your last meal.

So lets say you want to eat dinner with the family your day would look like this.

Worout then humapro

Noon break fast, not necessarily the largest meal protein wise meal, but most carbs should be consumed here, like 80%+ of your daily allowance (carbs only on lifting days as much as possible)

Afternoon(before 8pm) eat with family. Try to stick to meat and veggies. If you would like to help hold you over try and make this the largest meal protein and fat wise and calorie wise. A large meal like this takes the body forever to process.

And you are more than welcome to shorten the eating window and more than welcome to add another meal in the eating window. Thats up to you. Hell add two for all i care but i prefer bigger meals.

Essentially you are skipping breakfast and not snacking and focusing on lunch and dinner and calling it quits. You are focusong on overall macros. Keep protein really high(around 3g per kg of lean body mass), carbs on days you lift(calculator will tell you amount) with smaller amounts of fat. On non lifting days, protein stays the same, carbs drop in place of veggies and extra fats.

You are eating at a -10% deficit on lifting days and -30% on non lifting days. Focus should be on getting stronger on lifting days with no more than 10 min of high intensity interval training after the lifting session. Regular cardio if wanted can go on non lifting days but dont over do it. Try to move/walk as much as possible during the fast.

Overall dont sweat the small stuff. Overall calories are what matter, the rest just helps a little. Intermittent fasting just helps because the large meals dont feel like you are dieting.



For cardio do something like rowing or swimming if you want cardio for overall health. Aridyne bike, jump rope and the heavy bag are great too. If you dont enjoy running then dont. Its not like its that good at burning fat. Fasted walking is much better.


I will post screen shots of martins calculator and some sample meal plans tomorrow or Tuesday when i have time.

Haha wait you want me to give you a link that our body adapts to jogging quickly and becomes very effecient at it? A link to skew that HiiT has a much greater Epoc(post exercise calorie burn) than jogging? Or a link saying that jogging tends to cause the body to use muscle as fuel more frequently than other forms of exercise?

Do you want one showing how hard slow jogging is on the body? Or one comparing calories burned in a certain time frame?

Go fricking google any of that and you will get your links.

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A link to skew that HiiT has a much greater Epoc(post exercise calorie burn) than jogging?

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my early research got me to that conclusion as well, so I stuck with HIIT


I did this HIIT cycling routine when I lost a big portion of my weight.

Lately, I started following Lyle McDonald's stubborn fat solution, and doing 5 min warmup, 10 minutes of intervals (bike), 5 minutes rest, then 30 minutes of low intensity (inclined walk).

I explicitly asked for a link. Your rebuttal was downright nasty and dismissive to say the least. Look at what I asked for (a link) and look at your response to me. You cannot be serious about calling me a douche when all I literally asked for was a link.