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Can I get a bf estimate?
6'4"
195 Pounds
On keto, so very depleted

No matter what diet your on the it's ultimately about calories in vs calories out.
Say your maintenance is 3000 calories a day (which its probably close to)
You eat 2500 calories a day (-500...

At least 60% fat and under 30g carbs is pretty standard.
Your not horribly fat. Your 16 and your natural growth hormone is as high as it ever will be.
I wouldn't mess with keto if I were you. A...

Thanks man. That's exactly what I wanted to hear.
I'll hit you up with a PM if I have any more questions.

Hey man. Mind me asking how long you have done keto? Do you to carbups?
Have you bulked on it or just cut?
I'm just really interested in people's personal experience with this way of eating and how...

I really like looking dry and hard. I just started taking creatine again a few days ago. I think keto will most likely work out for me.
I just hope it's true that eventually the carb cravings go...

Well, I'll just stick to it and weigh the pros and cons for myself.
The dryness from keto on top of being lean could still give a more desirable look compared to the car bed up spill over.
I know...

I asked because I know a bodybuilder that's been on keto with absolutely no carb ups for six months now.
He said that around week 6 his muscle fullness returned.
He also said that at week 6 he...

Can anyone that has done skd for a long time comment here?
Will muscle fullness return after being on skd for a long time with no carb ups?
I'm not expecting to have that super pumped look that...

Its definitely not just a bigginer routine. My lifts are pretty close to yours and im still progressing after a year on it.
the boring but big template has worked the best for me.

I'm waiting for the economy to get better

I squat twice a week. Its actually my strongest lift.
I hate to use excuses but being 6'4" makes it hard to fill out. Ill get it though.

Starting a long lean bulk today. Slowly adding calories to avoid that rebound fat gain.

How would my fat have helped my chest?
All my training has been powerlifting type routines. I've never really tried to address any specific body part from a esthetic standpoint.
Now that my lifts...

Just finished up my last cut and thought I would post my progress. It could have been better considering the timeframe but atleast I'm moving in the right direction.
6'4" 195 atm...

Bookmarked. Thanks for putting this together.
+rep

Amazing physique, gotta lock up the women when you come to town

I've been bulking with intermittent fasting for a few months. I eat 4000 cals on training days and 3500 on rest days.
I was eating at maintenance on rest days but I'm having much better results...

I had it once and its really not bad. A little bland but not bad

I've been doing leangains for a couple months and I'm having the same problem. Its like there's no limit to my hunger. On training days I eat 4000 cals in my 8 hour window and I'm just left wanting...