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Looking great! I ran a CKD for a while and started a log before calling it quits...I have a couple of days worth of my menu in there if you wanna take a look.
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How long have you been playing and what is your current hcp?

Monday - Chest, biceps, and abs
Tuesday - Back and shoulders
Wednesday - Legs, triceps, and abs
Thursday - Off or just cardio
Friday - Chest, biceps, and abs
Saturday - Back and shoulders...

Yea, it seems to work pretty good for me. I just started lifting in mid Dec. and its gotten me this far.

Thanks fellas!

Back routine: I try to hit each muscle group twice a week with at least 2 days between training the same muscle group, and mix up what I do each time.

Day 1:
Wide grip...

Thanks bro!

Thanks! I hear ya!



Thanks! Yea, when I leaned down to 165 it was starting to go away but still pretty noticeable. I don't know how low I would have to go to get rid of it, but I'm not...

What do you think? Any suggestions on getting rid of my stubborn lower back fat? Other than that, do you see anything that needs extra attention?

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80851 + 30 = 80881

Today's workout - Chest and biceps

Pre-workout - 2 scoops of ACG3

Push-ups (feet on bench onto bosu ball) - 25, 20, 20
Ez bar 21s - 50lbs, 60lbs, 60lbs
Hammer grip dumbbell press - 45 x...

Who said that the syrup was regular syrup containing fructose? I actually use the Walden Farms syrups.

I have read all of Lyle's recommendations and am fully aware of his suggested ways to do a...

The point of depletion is to empty your muscles of glycogen prior to carb-up. This allows for all the carbs you eat to go straight to replenishing your muscle glycogen.

Sounds like you are pretty much set up for success on keto. Enjoy!

Yea, they should be fine...I've never seen a label with "other carbohydrates" as a sub category, so I'm not sure what those...

Foods for today were pretty much the same with exception to my evening snack. I made some protein pancakes using 1 egg, 3/4 scoop of whey, 1 and 1/4 T of coconut oil, a little water, and doused them...

Here is what I do...

http://forum.bodybuilding.com/showthread.php?t=133111853

Yea, but sometimes you can find a reduced sodium beef jerky. Also, I don't have a problem limiting my sodium on keto...and if you're working out hard enough and drinking plenty of water, it's not...

Yea, if you are going to eat nuts almonds are your best choice...and there is nothing wrong with eating them. For me I just didn't find nuts to be filling enough even as a snack, therefore I have...

Watch the amount of nuts and cottage cheese you eat. These can have quite a few carbs per serving and can add up quickly. I have found it easier to get my fats from whole meats cooked in coconut...

KWebber's "Cooking on Keto" threads have a couple good ones. I've made both and they turned out great.

Shoulder workout this morning

Pre-workout - 2 scoops ACG3

Arnold presses - 40 x 10, 45 x 10, 45 x 8
Front dumbbell raises - 30 x 10 x 3 sets
Rear delt flyes - 90 x 10, 95 x 10, 100 x 10 ...