Current training

been back after a couple years, been training a few months now current goal is to lose b/f 4% odd, and hopefully harness any muscle memory i have. recently switched to a keto type diet

monday : chest / shoulders

Bench press 3 x 8-6
incline dumbell press - 3 x 8-6
incline flyes 2 x 10
seated dumbell press 3 x 8-6
side raises 2 x 10

40min low intensity cardio

tuesday : back

bent barbell raises 3 x 8-6
pull downs 3 x 8-6
seated rows 2 x 8
hyperextensions 2 x 15
dumbell shrugs 3 x 12

40min cardio low

wednesday :

cardio 40min low

thursday : legs i alternate high rep and low rep days

squats 4 x 15/12/8/6
leg press - 3 x 15
leg extensions 2 x 15
stiff leg dead lifts 3 x 10


40min cardio low

Friday : arms

barbell curls 3 x 8-6
reverse barbell curls 3 x 8-6
rope extensions 3 x 10
lying french press 3 x 8-6

40 min cardio low

Saturday : calves

40min cardio low followed by

2 x standing calves raises - 15 full reps
2 x seated calve raises - 15 full reps


i am struggling where to slot in calves and whether to train 2-3 times a week as i find them very stubborn lol


current diet :

6am - wake up - pure protien shake with macadamia nut oil
7.30 am - 5 egg whole
10.30 am - protien shake with mac oil
1pm - 200g chicken breasts with veges and a table spoon peanut butter
4pm - protien shake with mac oil
7pm post workout - protien shake
8.30pm - 200g lean steak with cup broccolli
before bed protien shake with mac oil


most days i rather eat 200g chicken with peanut butter instead of the protien shakes at 10 and 4pm

ok well first of all u are having to much protein for keto.if u take in more than 1.5g of protein the body will convert it into glucose through glucogenisis. u should look at having a maximum of 1.5g of protein per pound of body weight and 1/2g per pound of fats,no direct carbs. also this is funny,the less protein u consume the more fat u loose,scary but true.. KETO = high intensity training so dont bother with those high reps for legs rather push heavy through out...low intensity cardio.

djeasye wrote:

ok well first of all u are having to much protein for keto.if u take in more than 1.5g of protein the body will convert it into glucose through glucogenisis. u should look at having a maximum of 1.5g of protein per pound of body weight and 1/2g per pound of fats,no direct carbs. also this is funny,the less protein u consume the more fat u loose,scary but true.. KETO = high intensity training so dont bother with those high reps for legs rather push heavy through out...low intensity cardio.

thank you for the advice, i will adjust it accordingly, dabbled in keto some time ago, but never gave it a proper go.

look for the palumbo diet in the dieting thread...its working very well for me,i am down 10kgs in 3 weeks,this week has been a bit slow but i have been loading the salt!! but i am still 1kg down but i think i am retaining some water weight from all the sodium. keep to 6 meals a day... i am going back on cycle tommorrow,something similar to what u where doing except longer. 700mg equi a week 640mg test combo a week and 300mg masteron a week and then after 16 weeks i switch to short esters probably NPP MASTERON and Prop.get hold a of a yohimbine fat burner for when u doing keto as it will have the best results...as yohimbine is effected by insulin it works extremely well with keto

djeasye wrote:

look for the palumbo diet in the dieting thread...its working very well for me,i am down 10kgs in 3 weeks,this week has been a bit slow but i have been loading the salt!! but i am still 1kg down but i think i am retaining some water weight from all the sodium. keep to 6 meals a day... i am going back on cycle tommorrow,something similar to what u where doing except longer. 700mg equi a week 640mg test combo a week and 300mg masteron a week and then after 16 weeks i switch to short esters probably NPP MASTERON and Prop.get hold a of a yohimbine fat burner for when u doing keto as it will have the best results...as yohimbine is effected by insulin it works extremely well with keto

thanks, going to search for it now, wow 10kg in 3 weeks, well done, i am also looking at starting cycle in 3-4 weeks, i was hoping to start sooner but didnt want to with b/f so high as it will be a cycle concentrating on gaining good clean muscle, i am currently just on a test base cyp / enanthate over the last few weeks to avoid drastic muscle loss because my natural test is a bit low after a decade of cycling

For a 200lb man:

MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites



bingo, this looks very managable

djeasye wrote:

....i am going back on cycle tommorrow,something similar to what u where doing except longer. 700mg equi a week 640mg test combo a week and 300mg masteron a week and then after 16 weeks i switch to short esters probably NPP MASTERON and Prop....

And.. SHITE... i'm just starting the runout on Prop!

I think you might have the answer there... except Test approaching 1G is more my style right now.

I liked the last NPP cycle so much i might opt for 300 NPP/ 300 Test Prop EOD next time round.

...... for 15 weeks!

bit of a conundrum, i have all my gear for my main cycle, eq test e dbol prop etc , i am very keen to start it, although i am a few percent to high on b/f , i know my ideal would be to start once i have hit that (i am on a test base though atm)

its a long cycle , my idea now would be to start next week, while continueing the palumbo diet for a further 3-4 weeks and the cardio at 40min 6 times a week, or to switch to adding a few carbs (200g) eating clean and hoping it will reduce as the cycle goes along and training intensity increases , concentrating on weights and doing 20min HITT 3 x a week

your thoughts ?

apologies djeasye , just spotted this now

"get hold a of a yohimbine fat burner for when u doing keto as it will have the best results...as yohimbine is effected by insulin it works extremely well with keto"

which do you suggest bee sting/hopper advanced or wasp ?

wasp

Gearedup wrote:

bit of a conundrum, i have all my gear for my main cycle, eq test e dbol prop etc , i am very keen to start it, although i am a few percent to high on b/f , i know my ideal would be to start once i have hit that (i am on a test base though atm)

its a long cycle , my idea now would be to start next week, while continueing the palumbo diet for a further 3-4 weeks and the cardio at 40min 6 times a week, or to switch to adding a few carbs (200g) eating clean and hoping it will reduce as the cycle goes along and training intensity increases , concentrating on weights and doing 20min HITT 3 x a week

your thoughts ?

Why is it that so many guys on this forum will be on cycle during the festive season? Are you anti social, got no family or are you competitive BBers?

North_Boy1 wrote:

Gearedup wrote:

bit of a conundrum, i have all my gear for my main cycle, eq test e dbol prop etc , i am very keen to start it, although i am a few percent to high on b/f , i know my ideal would be to start once i have hit that (i am on a test base though atm)

its a long cycle , my idea now would be to start next week, while continueing the palumbo diet for a further 3-4 weeks and the cardio at 40min 6 times a week, or to switch to adding a few carbs (200g) eating clean and hoping it will reduce as the cycle goes along and training intensity increases , concentrating on weights and doing 20min HITT 3 x a week

your thoughts ?

Why is it that so many guys on this forum will be on cycle during the festive season? Are you anti social, got no family or are you competitive BBers?

Maybe we all wana look hot for the chicks on the beach in december :blink:

tiny wrote:

North_Boy1 wrote:

Gearedup wrote:

bit of a conundrum, i have all my gear for my main cycle, eq test e dbol prop etc , i am very keen to start it, although i am a few percent to high on b/f , i know my ideal would be to start once i have hit that (i am on a test base though atm)

its a long cycle , my idea now would be to start next week, while continueing the palumbo diet for a further 3-4 weeks and the cardio at 40min 6 times a week, or to switch to adding a few carbs (200g) eating clean and hoping it will reduce as the cycle goes along and training intensity increases , concentrating on weights and doing 20min HITT 3 x a week

your thoughts ?

Why is it that so many guys on this forum will be on cycle during the festive season? Are you anti social, got no family or are you competitive BBers?

Maybe we all wana look hot for the chicks on the beach in december :blink:

Sure thing Tiny, but there are guys that are only starting now with 10, 12 and 15 week cycles.

North_Boy1 wrote:

Gearedup wrote:

bit of a conundrum, i have all my gear for my main cycle, eq test e dbol prop etc , i am very keen to start it, although i am a few percent to high on b/f , i know my ideal would be to start once i have hit that (i am on a test base though atm)

its a long cycle , my idea now would be to start next week, while continueing the palumbo diet for a further 3-4 weeks and the cardio at 40min 6 times a week, or to switch to adding a few carbs (200g) eating clean and hoping it will reduce as the cycle goes along and training intensity increases , concentrating on weights and doing 20min HITT 3 x a week

your thoughts ?

Why is it that so many guys on this forum will be on cycle during the festive season? Are you anti social, got no family or are you competitive BBers?

its the time to be jolly............i am jolly with test corsing through my viens


thanks dj, what is the protocol in taking yohimbe ?wasp.

North_Boy1 wrote:

tiny wrote:

North_Boy1 wrote:

Gearedup wrote:

bit of a conundrum, i have all my gear for my main cycle, eq test e dbol prop etc , i am very keen to start it, although i am a few percent to high on b/f , i know my ideal would be to start once i have hit that (i am on a test base though atm)

its a long cycle , my idea now would be to start next week, while continueing the palumbo diet for a further 3-4 weeks and the cardio at 40min 6 times a week, or to switch to adding a few carbs (200g) eating clean and hoping it will reduce as the cycle goes along and training intensity increases , concentrating on weights and doing 20min HITT 3 x a week

your thoughts ?

Why is it that so many guys on this forum will be on cycle during the festive season? Are you anti social, got no family or are you competitive BBers?

Maybe we all wana look hot for the chicks on the beach in december :blink:

Sure thing Tiny, but there are guys that are only starting now with 10, 12 and 15 week cycles.

True story, i've just started my 15 week equi supertest cycle this week, i guess its just that as a student i got more time on my hands now and im too impatient to wait til next year. Sure the festive season may get in the way abit, but really its only a few days that i wont be able to train, and there a whole lotta big meals thrown in, which helps my hardgain body. I'd be training hard thru the season anyway so might as well be on

well the diet has been going well albeight tough as well, anyways i believe i have been spot on for 7 days , training as well with mostly 40min cardio sessions and the odd 20-30min session because of time issues. anyways yesterday was feeling very flat and sore , i usually experience pain 36 hours odd after training i dont do alot of sets per bodypart but the ones i do i do hard, so as i hobbled around last night , i couldnt control my cravings, i had the smallest pizza and a small bag of jelly babies for supper last night, then slotted back into my diet.

is it fine to have the cheat meal once a week to refill stores, and boost my recovery ?

i have lost a total of 1.8kg so far, but i feel its a mix of my muscle memory kicking in as i feel harder and thicker and my strength continues to climb with each weight session .i picked up some Heat which i am using twice a day.

Gearedup wrote:

well the diet has been going well albeight tough as well, anyways i believe i have been spot on for 7 days , training as well with mostly 40min cardio sessions and the odd 20-30min session because of time issues. anyways yesterday was feeling very flat and sore , i usually experience pain 36 hours odd after training i dont do alot of sets per bodypart but the ones i do i do hard, so as i hobbled around last night , i couldnt control my cravings, i had the smallest pizza and a small bag of jelly babies for supper last night, then slotted back into my diet.

is it fine to have the cheat meal once a week to refill stores, and boost my recovery ?

i have lost a total of 1.8kg so far, but i feel its a mix of my muscle memory kicking in as i feel harder and thicker and my strength continues to climb with each weight session .i picked up some Heat which i am using twice a day.

A cheat meal once a week is an essential part of any good diet.You cannot do without it,just dont over do it.