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Yeah dude you can download it msg me for the source... as for how long you should cut? thats entirely up to you.. theres many variables goals, your current Bf..

if you at 12% and want to get down...

This is further than the gym. You have to get to her mentally. Talk to her about catabolism, and that less is more... if she was on the right diet performing resistance training three times a week...

yeah dude carb with just about anything you can get your hands on!

im a huge fan of CKD and junk loading aswell... i just try to minimize the fat intake with the carb load as fat amounts on short...

Try and keep the tan natural looking. If you start to look like a umpa lumpa then lay off it... its different for everybody but for myself 2-3 times a week 4-6 weeks prior to show then two spray tans...

Hey Andy.. check out the KETO diet by lyle macdonald.. very good read. I've used the CKD diet in the past and had great results.. in a nutshell you'd be cycling carbs 150g or less mon-fri then carb...

I don't know what your split routine is but if your training chest alone, you should always try to hit the three angles in some form of exercise(press,flye,cable). Prioritize your upper chest as your...

bro, get some swimwear made(usually the brief style for those fitness comps). As for the tanning id say tan a few times a week about a month before the show, then the last week stay out of the bed...

nothing left to say.. SOLID POST! RESPECT.

Thanks!

Very true, i also worked at goodlife a few years back and those scales are so innaccurate, i bought my own for my clients after many were disappointed after stepping on those scales expecting to get...

first of all if your on a keto diet high intensity cardio isn't what you want to be doing. You want to target you adipose tissue(FAT) so this requires a lower level of intensity (60-70% of Heart Rate...

Thats pretty much my approach to lower carbs and keep protein/fat high, looking at it now 300g of protien is def overkill.

Thanks for the reply and also the additional information!

thanks fellas

This is my plan for the next while, making adjustments according to how i feel/look.
I'm doing 3 cardio sessions per week low intensity for the first few weeks.
Any input would be great. Thanks

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Yup true enough, however it is stated, in lyles report that ketosis can be maintained with 100gs of carbs or less per day, some say they could only maintain a ketosis state at 30g or under. I was...

dude, read lyle macdonalds book on keto, your diet is nothing near.

To answer your question:

Daves diet and the KETO diet is the BEST way(hands down) to keep hard earned muscle while burning fat or on a cut.

If you want to gain 20 pounds calculate the macros for someone weighing 200lbs. Now, your ratio for your macros should be 40% protein 40% carbs and 20% fat. Eat chicken, fish, and extra lean beef...

I would lower you fat just a bit, your protein should be you calculated LBM.

I've had alot of success with CKD, especially when i was at university !!! haha !!! i'd keep my diet very strict(lean meats, timing/structure) and carbs below 100g(mostly pre and post workout) from...