Furk's Keto Log

PSMF?

I am subscribing want to learn all I can from one of my two mentors.

Where are you at wheight height an BF% wise? Cals a day?

I am also doing IF works well for me.

Rooi Bul 86 wrote: PSMF?

my.clevelandclinic.org/health/diseases_c...ic_PSMF_Diet_Program
www.bodyrecomposition.com/the-rapid-fat-loss-handbook/

Basically eat lowest amount of food to not go muscle catabolic, with little to no regard for energy or health.

Height: Short
Weight: Lots
BF: Fat
Cals: Working on new reformed diet today. Will try to keep within 1300 cals.

How Short is Short.

Don't make fun I am 1.68m 97kg 25% Body Fat at the moment

1.725m, no idea weight, I'll weigh and take photos today.

Lucky Bliksim.

Jy gaan makliker gewig verloor as ek. Sal like om daai PSMF n go te gee

Rooi Bul 86 wrote: Sal like om daai PSMF n go te gee

Wees bereid om hakken baie vloeistof te drink.

Water?

Ek drink sterk swart koffie geen suiker of versoeters. Sterk swart rooibos tee geen suiker of versoeters. Sal dit werk?

Jis ja. Ongelukkig is dit Somer so ons is geneig om koue drankies te drink, want ek't gevind as ek warm koffie of tee (nes jy) drink, werk dit die beste teen honger.

Thanks Bees.

So my daily Calories so 1300 van protein en vet dis dit?

Rooi Bul 86 wrote: Thanks Bees.

So my daily Calories so 1300 van protein en vet dis dit?

Hang af wat jou gewone kalorie is. Vir my mik ek onder 1K, so 800, suiwer protein.

Ek sny nou op 1900 en zig zag nou en dan af na 1700 toe.

Ek wil nie nou so laag gaan soos 1200 of 1300 nie julle ouens wat op TRT Test dose is kan julle het Test wat julle Anabolic hou. Ek sal so laag gaan op 15% as ek my Anavar en Proviron begin?

Bul, die BESTE idee is om kaloriee so hoog te hou en nog steeds vet te verloor. Let wel ek gaan nie elke dag 800cal eet nie. En wat jy se oor die TRT is absoluut waar, dit help vir seker.

Op die Anavar en Prov, ja jy kan seker, maar net as jy dink di's nodig. Luister nou mooi hier, ek gaan dit in Engels se dat almal verstaan:

"Do not take somebody else's plan as a cookie cutter for you own plan."

Hoop ek't jou vrae beantwoord.

Nee Furk ek wou nie jou plan net so vat en self gebruik nie.
Dis hoekom ek eers oor dit gevra het. Ek sou dit ook nie elke dag doen nie dalk een of ip die meeste 3dae n week. As ek op die Anavar en Proviron is later dan dalk so twee weke maar dan fokus op net protein vir my Calories

Nee 100%, ons verstaan mekaar dan. Onthou net PSMF is nie langtermyn nie, di's 'n gereedskap wat kan ongesond word. Maar ek is seker jy het dit al besef.

Generic no-carb day

Fruk, bru, how are you? what happened with this log? where are you at, at the moment? :ohmy:

Hi Ron, and everyone else,

Ja I’ve been off the radar for a while. Since midyear 2015 my life took a bit of a turn, and December it pretty much collapsed. Physique wise I’m a mess, but promises remain, I’ll post pictures of my transformation when I achieved what I set out to do Not planning on being active in the near future either.

Hope you all are well and achieving your goals.

Furk wrote: Hi Ron, and everyone else,

Ja I’ve been off the radar for a while. Since midyear 2015 my life took a bit of a turn, and December it pretty much collapsed. Physique wise I’m a mess, but promises remain, I’ll post pictures of my transformation when I achieved what I set out to do Not planning on being active in the near future either.

Hope you all are well and achieving your goals.

That is a shit one Furk!! I am sure you will manage to pick up the pieces and rebuild!

Life happens, it comes in ways. The high's and the low's. Try not to be too much of a stranger if you can, your advice is greatly appreciated on this forum!

Furk wrote: Hi Ron, and everyone else,

Ja I’ve been off the radar for a while. Since midyear 2015 my life took a bit of a turn, and December it pretty much collapsed. Physique wise I’m a mess, but promises remain, I’ll post pictures of my transformation when I achieved what I set out to do Not planning on being active in the near future either.

Hope you all are well and achieving your goals.

Hang in there my bru! you're a good man, Furk! please hang around! nice that you are honest my bru! but you know what bru, fuck that you better plan on getting active! WTF???

Every time you are tempted to react in the same old way, ask yourself if you want to be a prisoner of the past or a pioneer of the future? and I know what your answer is to that question Furk.. come bru! make shit happen! you have it in you!

Keep us posted and all the best my man!

Thanks for the encouraged gents, by active I meant "active on the forums". Sorry for the misunderstanding. Still physically active yes. Adjusted my program to focus more on the powerlifting movements. I was so worried about injuring myself, that my compound strength collapsed last year. Call me shallow, but my goal now is: 4 plate dead, 3 plate squat, 2 plate bench, 1 plate OHP. Hahaha!

Furk wrote: Thanks for the encouraged gents, by active I meant "active on the forums". Sorry for the misunderstanding. Still physically active yes. Adjusted my program to focus more on the powerlifting movements. I was so worried about injuring myself, that my compound strength collapsed last year. Call me shallow, but my goal now is: 4 plate dead, 3 plate squat, 2 plate bench, 1 plate OHP. Hahaha!

That is awesome!! 4, 3, 2, 1 I would love to be able to do those weights.

It would be 3x my BW for deads and my bodyweight for OHP.

What sort of training style do you use when aiming for such goals? Lower reps, higher weights with around 3 or 4 sets or?

Perhaps one day I will be able to do that. Will have to wait, train hard and see.

If you are serious about power-lifting, your routine will look nothing like the common bro-splits.
Take a look at Wendler's 5/3/1, Stronglifts 5x5, or if you want to focus on a specific lift consider the Bulgarian Method or Smolov.

Starting Strength Excel Template: whatwouldthestigdo.com/files/SS_Log_Book_Calc.zip
5/3/1 Explanation: crossfitnorthvancouver.com/wp-content/up...5/03/Wendler-PDF.pdf
5/3/1: Excel Template: www.allthingsgym.com/531-excel-spreadsheet-by-poteto-v1-28/
Smolov Program: stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
Smolov Excel Template: stronglifts.com/wp-content/uploads/smolov.stronglifts.zip

Thanks Furk.

Very informative

christian thibaudeau's cluster sets and wave loading also work very well for strength. have a read
www.t-nation.com/training/wave-ladders-for-maximum-strength