Keto Diet Meal Plan and Workout Help and Advise

@Furk,

Bro my usual MIIS is 20 mins treadmill (brisk walking on 40% inclination) before weight training, Again Thanks for the very much rationalise advise, I'll make sure to stick and strictly follow it for the remaining 3 weeks of my cycle (clen and yohimbine (with CLA)), and will keep all of you guys inform.


+1 Karma for you bro.

Byron182 wrote: The other thing, follow that diet for 2 weeks then do a carb up meal of 200-300g, then evey week a carb up meal.

Good luck you will drop fat fast if you follow it to the tee.

Thanks Bro, +1 Karma for you aswell.

@Pyro: I help where I can with the knowledge that I have, in return I lurk and learn what I don't know about - the juice! Cheers bud

@emjaycee23: No worries, happy to help. My concern is the cardio, you said first you do 2 sessions of 40-50min/ week then you said 20min prior to workout. 2 sessions of 40-50min/ week is alright, assuming you are tired and your heart & lungs had a good workout. I seen plenty guys doing the incline-walking warm-up prior to weights. If it gets you pumped up, awe I guess. Personally I find it too time consuming and boring, I prefer a run or a calisthenics routine. Too each their own. I can't really agree with the carb-up consisting of such a large amount in one meal. Rather on the day of the carb-up, consume mostly protein for the day until the workout, after the workout add some (40-80g) carbs to your PWO shake. In the next 12hours, eat maintenance but only carbs and about 15g whey with each meal. Preferably small meals spaced 2-3 hour apart. If you need help with calculations give a shout again.

@Byron182: I recommend the above cause I've found it works fantastic. Also you can only restore glucose into muscle at a certain rate, so by splitting it up you take advantage of the fact that your muscles crave it without pushing too much to fat stores. If the 200-300g in one meal has worked for you I'd like to know how you approach it - I know I would be friggen terrified of so many carbs in on sitting on a cut! :lol:

With the carb up meal, i normaly hit all the muscels that have not been trained for 3 days on a friday.

Ill make a big pot of oats and get it down after training. Your body needs more then 80g of carbs to full up.

Some split the 200-300g of carbs. But have been told its beter to get it all in at ones after a hard drained workout. I even pass/crash out after the carb up meal. By monday you will be feeling great and friday you will be pap.

I train at night so your body will full up with the carbs when you sleep.
So far i have droped 22kg.

The other thing about the fats/protien is to start with a 50/50 for the first week, and then later on up the fats and lower the protien with time.

Keep the cardio at 5km/h 45-60min walk or it will eat up your muscles, bpm at about 120-130.

@byron: Big ups for the progress man! Oats, everyones best friend. I have 80g of carbs (isotonic drink) pwo and following that a carb meal every 2 hours till my quota is hit.

Yea i think you can split the carbs up if you train early as long as you hit your total, like you say every 2hours sounds good. I dont have time after gym to eat 3-4 meals of carbs so i just get it in one go.