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you can always do a some more squats on your deadlift day:
deads 531; SLDL or RDL 5x10 followed by some front squats.

also, you might not have as much muscle developement as you think you...

For the most part you can build muscle while losing fat only if still a beginner or using "special supplimentation".
What is more realistic is a slow body recomp, where you stay more or less the...

Why take it if it wont cause anything?
if it realy wont do much I'd rather save that money and get myself another steak :)

Will try taking some to see what happens.
As far as recovery, it pulls water into muscle by volumizing the cells, thus aiding more nutritions to be delivered.
At least that's mu understanding.

There is no magic in keto diet. Just like on any deficit diet - the muscle will be the first thing to go if they are not stressed enough.
You will have to FIGHT to keep your muscle while cutting by...

Hi,
I would like to incorporate some creatine into my diet for better recovery, but not sure how to take it during the low carb portion of the diet.
As far as I know, creatine pulls water into...

I agree.
Just squat more. Do a heavy 5x5 back squats and then finish up with 3x10 front squats, 3x10 SLDLs and 3x30 barbell calf raises (same bar position as squats while standing on a couple of...

Start with 5x5 but have a very light start to get used to this volume.
When you will be stalling on most lifts for a while switch to 3x5.

Taking from his description you should have 1-3 warmups sets and all working sets should be the same weight through.

It seems that he wants you to start the program slowly and then build up to heavy lifts by week 5. This way you get used to the program and start with the momentum and room to grow (lift heavier...

There are many other calculators.
You can find something similar on acaloriecounter.com

I find that in fitday.com there is an option to choose lean/regular ground beef and then choose an option under it that has oz, yielded after cooking raw, as well as oz, cooked.
This should have a...

Ok, so I finally got a hold of both Lyle McDonald's "The Ketogenic Diet" and Mauro Dipasquale - "The Metabolic Diet" and compared the strategies on the mid week carb spike.
In the nutshell, they...

Hi, there.

After doing a research on this topic here I couldn't come up with the "right" version.
It seems that there are 2 camps of people here. Some advocate carbing up Pre workout on Wednesday...

I don't see a benefit from IF. That's only if you prefer that way of eating.
Besides, if you read about IF, you gotta have some amino acids before your workout if you working out on empty stomach.
...

not sure if this would work for a soup but try ground almonds or almond mill. I use it in baking instead of flour.
You can also look for flavorless casein powder. This will def thicken any liquid...

Thanks for reasurrance.
I'll finally find some use for those Waxy leftovers afterall.

I have half a tub of Waxy Maze left from before I started keto.
It's just sitting there for now.
I was not sure if I can use it instead of dextrose in PWO shake, as I'm bulking now.
Please reasure...

You can keep the IF approach if you like it, as long as you get enough calories into yourself.

As I stated, slowly up your calorie intake over the next couple/few weeks not to shock your body into...

That's true, just watch out for Thai food - they do use lots of sugar with everything.
But, Atavis is right - the traditional style cooking might not be as bad as modern, I'd still ask for all the...