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Would estimate 18-21%

Very similar stats to me :D
You could look at TKD to keep your lifts heavy, while still getting the benefits of the keto diet.
Protein as above (I take in 150g a day)

Definitely looking good, more definition. Duno about 6%, best advice is paste it in the fat estimation thread. Definitely under 12-13%. Good job.

^ This

Split looks pretty normal (i do pretty much the same thing). One thing you can do is add in a depletion workout where you basically just do 2 exercises for each body part.
ie-
Deadlift...

You may have to google it but there is information on the carbup process, and the limit of carbs that can be absorbed over a period of time. If you could push Thursday to Saturday then you could do...

I don't have a set meal plan. Im currently unemployed and so spend as little as possible, which normally means buying whichever meat is on special. I always keep some chicken and tuna to ensure i get...

This is spot on. As long as you do not up your protein to crazy levels you will be fine, and i agree 191g of fat is quiet a lot. Try keep the fat to 160g and see how you feel and then adjust as you...

excess protein is broken down into carbs...
LBM = 190, protein = 190g per day, so your spot on Paul.
Make sure you stay hydrated (green tea is great for this).
Also make sure your work out is as...

There are other diets out there, you don't need to use a keto diet. Given that you have had this many issues already, if i were in your situation i would be looking for an alternative diet.


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Go find the thread with body fat estimates. 9-11% is a very low body fat, and you would definitely have visible abs at that level.
Taking your stats and putting them into...

Good job man! Sorry i havnt been able to keep up to date... damn net in my building is shoddy at best.
Probably should have waited a little on that carb up, but 3 days shouldnt hurt too much.
- How...

Feel free to! thats the exact same problem i faced. If your carbing up over a 12 hour period, your body does not have enough time to absorb all the carbs, which could result in you putting on fat...

Cheers. Mirror wise I feel like I'm leaning out. Ill Carb up and keep a very close eye on fat intake and see how much weight I gain, if it too much ill go 2 weeks between Carb ups as long as gym...

I have completed my first 2 weeks without an issue and at the end weighed in at 79.7kg. After Carb up I was up to 83.1, and today one week later I'm back down to 79.7kg. If I stick to the plan I...

Maths and intake are fine, although cardio is not really supported by keto, not that it hurts.



When was the last time you were on keto/ Have you been on a ketogenic diet before?
Best thing...

Correct, it doesnt need to be changed for that day/diet plan. For the working, yes - lift the fats to provide the energy for them, and yes try to fill those calories with as much fat as you can (you...

First of all congratz.
Putting the effort in an planning is key to achieving your goal, so your definitely setting your self up for success.

As to your measurements, scrap body fat as its...

good job, keep it up. suprirsed you got the energy boost so soon, but i guess if you were already cutting, keto state wasnt too far off. Love the training regime btw - really dedicated, no wonder...

nope, sounds great. enjoy :D

Oh - remember to have some fruit before your last depletion workout to get your body ready for the carbs.

Was just wondering if i was consuming too much salt in my diet.
The last 2 days have been around 4.5-3.7g of sodium, and around 4-5L of water.

- If i keep drinking lots of water does it balance...