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Minor point, but I'd suggest you can probably even go up to 1g/ lb LBM and still be fine. The serum glucose levels tested 1-3-5 hours after protein consumption are still significantly lower than...

Yeah, that's a pretty uneducated viewpoint. During a straight caloric deficit cut, you're going to have low blood sugar points, which will significantly impact brain function. On a keto diet, after...

First, you need to step back and ask the question about what the "recommended" is based on?

Fat intake guidelines are based on cholesterol as a proxy for heart disease risk, but really dietary...

And your source is? Just google what I put in quotes....the research is literally the first result that pops up. You can read right?

To me it sounds like OP is not in a deficit. Keto works for most people because they get full from fat and protein, such that they don't really need to think about maintaining the deficit....its just...

Agree protein is too high, but % conversion via glucogensis lower than the 50% estimates folks throw around. Too much protein won't knock you out of keto.

I don't re-feed for the first 2-3 weeks,...

Sorry, but thats not correct -- link redacted by BB, google "Protein Controversies in Diabetes"-- The basis for that argument is based on imputed protein glucogensis from urinalysis (50%...

I'm on a pretty intense program; I'm doing 3-days per week of weights, usually only 1 hour, but very high intensity, with HIIT cardio 3 mornings a week and 2 days of recovery cardio.

If you're...

Sorry BF% was calc'ed off 218 not 209. Still I think 205 - 209 is aggressive, but manageable. If I were going from 12% to 6%, I'd agree. I did a 6-wk, non-keto cut in Sept and went from 231 to 218,...

I'm about 10 days into a 5-week cutting phase using a keto diet, and have some questions for the community if anyone can help.

For reference, I'm 6'2 and started at 218.5 and 18% BF, looking to...

I think a lot of folks are missing the boat here. For most folks, the factor that most causes rounding of the back is hip flexibility. When your hips are tight, your pelvis rotates as you drop into...

I'll save you a lot of the background, but I'm a life-long lifter and have had varied levels of success. In college, I played D-1 football and was a monster, getting up to 285, but since cutting...

A little bit of caffeine isn't bad, but once you get over like 80mg, like the amount in a cup of coffee you're going to do yourself more harm than good. Caffeine is diuretic, so its going to...

The workout looks more like a strength program than a mass gaining program. Generally, when I think about anything under 6 reps that is a strength focus exercise.

At a minimum, I would suggest...

So I get accused by my girlfriend of being too prescriptive, but generally speaking, from a bodybuilder perspective there is one method for losing weight and getting in shape.

The #1 priority, by...

The length of your workout doesn't really have as much as importance as the intensity with which you workout. What you do need to keep in mind though is that your body is going to run out of energy...