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Yeah man, it's not hard to count calories. You get your macro ratio, multiply each percentage by your total calories which gives you your calories for each macro. Then divide carb and protein...

Keto is a strict diet. You should try something else first and if you stall on that diet, then maybe consider a ketogenic diet to shed that last bit of fat.

Cut out the sugar!

This is funny

Squats!

Smith Machine Close-Grip Bench Press 3x12/10/9=185 +5 lbs
EZ-Bar Curls 3x12/10/8=80 +5 lbs
Skull Crushers 3x12/10/8=75 +5 lbs
Hammer Curls 3x12/10/8=50 +5 lbs
Dips 3x12/9/8=30 +5 lbs
5-rep...

Looking back, almost identical to this.

For legs, squats are king. I usually do something like:

Squats 3x8-12
Leg Extensions 3x8-12
Lying Leg Curls 3x8-12 (If you don't do deads for back, I would suggest stiff leg deadlifts for...

Cut down on the volume. Do deadlifts on back day as your first exercise and do barbell curls as your main biceps exercise. I would also swap close-grip bench for something for tris. Oh, and swap...

Why do people recommend tris the day after chest?? And then shoulders the next day? Or bis the day after back? I like:

Monday: Chest/tris
Tuesday: Back/bis
Wednesday: Off
Thursday: Legs...

I just listen to my body. Usually this means a deload week about every 3 months

Squats 3x10/9/9=315 +5 lbs
Leg Extensions 3x15/11/10=140 +10 lbs
Lying Leg Curls 3x14/9/7=120 +10 lbs
Standing Calf Raises 3x13/11/10=190 +10 lbs

Although I didn't feel very energetic, I...

Agreed. Reading the book for the information is more valuable than actually running the program.

Just realized I repeated myself a little there. Guess I should've read my first post. Any sort of training early on should give you good results since you are a beginner. Starting Strength will...

You should try to eat as soon as you get up. In the morning, you have not had a meal in around 8 hours and your body is screaming for nutrients. The longer you wait to eat, the more risk you run of...

Seated Dumbbell Press 3x10/9/7=65
Seated Lateral Raises 3x14/12/10=25 +5 lbs
Front Plate Raises 3x12/10/10=45
Rear Delt Fly Machine 1x20=120---1x15=130---1x10=135 +5 lbs
Decline Medicine Ball...

It's unanimous. Starting Strength!

I recommend checking out Mark Rippetoe's Starting Strength routine. It is a solid program that will give you a good base and get you on the right track regarding training. Diet depends on your...

You should try to eat 5 or 6 smaller meals during the day. Cut your portion sizes down and try to get some sort of protein in every meal. Never skip breakfast! A good breakfast will kickstart your...

Deadlifts 3x5/5/4=435
T-Bar Rows 3x13/10/10=165 +10 lbs
Pullups 3x8/6/6
Cable Pullovers 1x8=130
Barbell Shrugs 3x12/12/10=255 +10 lbs

Hoped to get 6 on first set of deads, but only got 5. ...