Search:

"So you could have your 10 rep on monday, 5-6 rep on wed, and maybe a 3x3 on friday."

Would this increase results? as opposed to 3 x 10 all the time?

So I've been working out for about 18 months. I currently do:

Seated Row: 107kg (236 lbs) 3 x 10.
Machine Chest Press: 97kg (214 lbs) 3 x 10.
Bicep Curl: 16kg (35 lbs) 3 x 10.
Tricep Ropes:...

For hypertrophy, would I be better doing:

3 x 10 Chest Press at highest weight you can lift, or

3 x 10 Chest Press
3 x 10 Incline Chest Press
3 x 10 Dumbell Flys

all in the same workout?

I've been working out for about 3 months now, lost 14kg, 95kg to 80kg.

I do

Chest / Triceps / 20 mins alternate running and walking.
Back / Biceps / 20 mins alternate running and walking.
...

Lack of hunger....yellow pee, I think I'm there. 3 days ago (pre-ketosis diet) I was constantly hungry.

Wow, good stuff with the results. Just wondering, how many calories per day you eat while bulking on keto?

Here's a revised one:

http://itschool.com.au/Diet2.JPG

understood, thanks. And thanks to the other responders too

While trying to get the mix right, I'm trying to get 1g/lb of bodyweight of protein per day (for me 180g), but by doing this and to adhere to a 65/30/5 mix, it means I need roughly twice that in g of...

Cheers

Just made a draft diet.
I'm thinking that the ratio of protein to fat is a bit high and I have too many calories. BTW - I'm looking to bulk while doing a Keto and will be working out everyday. Input...

Just wondering what program you used to make your diet up. Looks a lot better than my Excel spreadsheet

Age: 24
180lb
Barely any muscle to speak of, would guess a high percentage of body fat.

Looking to lose fat and build muscle, in terms of nutrition, looking for a ballpark figure of where I...

Cool...thanks for the input

I'm currently taking 20g of Slow Release Protein before I go to bed. Would you recommend keeping this on or eating nothing at all?

What I'm looking to do is lose body fat and build muscle.

What about low calorie, low carb, moderate fat, high protein diet?
Running off a TKD type of diet, so carbs before and after workout but...

What did you end up doing? Coz I got a very similar physique to you.

What happens if you follow a standard bodybuilding program, have 1g/lb bodyweight of protein daily, small amount of fat and NO carbs.

Has anyone ever tried this or would know what would happen?

Just starting

What I should've said is cut out on foods high in saturated fats, not saturated fats alltogether. So no chocolate or processed foods.

Still drinking whole milk, eggs, meat, natural yoghurt.