The Journey To A Six-Pack - Keto Style

[Druluv75]

I have gotten myself down to around 16 - 18% bodyfat/ 251lbs using keto. I will chart my weight loss for scientific purpose.
These numbers give me 211lbs Lean Mass/ 40lbs Fat Mass. So if my numbers are correct I'll need a 20lb fat loss to get below 10%.

Being that the summer is coming to an end, I can take my time to lose the last 20lbs. However, while taking my time, why not gain a little muscle in the process. I have already taken on a slimmer appearance so taking my time is not a big deal.


So the goal is to:
Lose 20lbs of Body Fat not Body Weight.
Gain 10lbs of Muscle


I want to give myself 10 months to get this goal. 2lbs a month of fat/ 1lb of muscle a month


Since nutrition is 85% of the equation a need a diet that can help obtain these goals.


Meal #1
4-6 eggs any style
Cheddar Cheese
Nitrate Free Bacon
2tbls Cod Liver Oil
1600mg Borage Oil

Meal#2
3/4lb - 1lb Grilled Steak or Chicken Thighs or 12oz Cheddar Burger
2tbls Cod Liver Oil

Meal#3
3/4lb - 1lb Grilled Steak or Chicken Thighs
Side Salad w/ Cheese
2tbls Cod Liver Oil

The diet is pretty simple

PreWorkOut/ Post Work Out - BCAA / Glutamine

Other Supplements:
Vita C/ bio flavanoids
Calcium
Kelp
liver tablets
mineral tablets

Work Out 2x a Day for 5 days a week

Mon/Thurs - Upperbody
Wed - Core Excercises (Deadlifts/Abs)/ Walking
Tues/Friday - Lower Body

The Work Out is built around Gironda 8sets/ 8reps/ short rest intervals or 4sets/12reps / short rest intervals. So I'm trying to pack in a lot of work in the least amount of time. Workouts are going to be kept to 45min.



Upper Body Goals:

Build Wide Chest not Dropey tits - Neck Press, Cable Crossover, Gironda Dips, Dumbell Presses
V shape back by Widen The upper back, no lower back development - Chin Ups to middle chest, Lat Pulldowns, Seated Row
Wide Delts but not bulky - Bent Over Flyes, Dumbell Flyes
Triceps - Bring out Side triceps, pull downs, kick backs

Lower Body Goals:
Build Shapely thighs with out building big but or thicken core- Hack Squats, no regular squats
Hamstrings - Leg Curls
Calves - Seat Calf Raise

Ultimate goal is to keep the waist small!

Thats all in a nutshell

[Druluv75]

9/6 - Good Day Fellow Keto'ers - 255lbs

May the fat you eat burn the fat you don't want

Well day 1 of the slow burn and I alread f-up. Woke up late and didn't get a good breakfast; I only manage a small piece of cheese. In addition, I forgot my wallet so lunch was very small too. But I made up for it for dinner

I had:
3 egg Western
3 nitrate free bacon slices
organic sauage
2 oz cheddar cheese
2 tbls Cod liver oil
Work out was good today, I was able to get two leg work outs today.

I aslo found a site that sells fresh organic lard, this will help with my phase out of vegetable oils.

Good Day Fellow keto 'ers

[Mo_ria]

Whoa, fresh organic lard? Where did you find that?
I'm kind of scared and intrigued at the same time...!

[Druluv75]

Whoa, fresh organic lard? Where did you find that?
I'm kind of scared and intrigued at the same time...!

I have been doing my research on fats, and I have found the vegetable oil is bad for the body. For some strange reason our bodies use animal fats much better than veggie oils. So I wanted to phase out veggie oils except olive oil, borage oil, coconut oil (only during carb ups). I was having a hard time find fresh rendered lard, because the supermarket ones were partially hydrogenated. So I finally found a site that carries this health fat.

Here is a good read on fats
http://www.westonaprice.org/knowyourfats/skinny.html

[Druluv75]

9/7 - Good Day Fellow Keto'ers - 252lbs

Confucius Says - May the fat you eat burn the fat you don't want

Well day 2 of the slow burn:
Much better today Diet Wise.

BreakFast:
2 boiled eggs/ 2 eggs yolks/ with butter

Lunch:
Turkey & Swiss Roll-up w mayo / Chicken Salad
2 tbls Cod liver oil

Dinner
4oz of rib-eye steak with melted parsely butter

I had a big lunch so I wasn't real hungy for a large dinner.

Work out was good today. I move to a real Gironda Honest Work Out Routine, and it kick my ass. I thought it would easier because I would only pick one excercise per muscle group. But group chest and back together really wore me out. So I need to get better with my new routine.

I notice some more loseness with my pants but the scale is still at 251lbs, I'm currently working into fitting into 36" waist at 250lbs. Funny thing is that my thighs are really slimming out (caliper test), faster than my love handles, I really hope the love handle will catch up!

Man its carb up weekend plus its my birthday, so I'm going to eat some chinese food, I haven't eaten rice for so long, I hope it still taste good. :



Good Day Fellow keto 'ers and have a happy Carb up

[Jglinatsis]

Happy B-Day Dru!!!

You have been a big help to me so far. Thanks and keep up the great posts!!

JG

[Mo_ria]

Thanks for the Weston Price link...always interesting things from that end. Have you seen that Sally Fallon book that's based on Price's research? I think it's called Nourishing Traditions...not a keto book per say, but lots of info on animal fats, organ meats, going back to using and eating bones, almost a paleo approach to eating.
I'm only "scared" of lard because it conjures up scary memories of childhood---we always had like a 2# tub of it in the house...Cubans are all about lard. Manteca, baby!
How are you doing with the coconut oil on keto? I've been eating the hell out of it and still in ketosis according to the stix and still losing weight...
Happy birthday, by the way!

[Druluv75]

Sunday 9/9 - 259lbs

Had a wonderful carb up on Sat. Went to a chinese bistro. The next Morning I gained 8lbs in one day . Well is Sunday and its back to keto.

I wasn't all that hungry so I didn't eat as much today.

Breakfast-
1 egg/ cheese/ bacon/ half n half

Lunch
1/2 lbs chicken salad
3 oz of smoke salmon

dinner
two eggs / ribeye steak

no work outs today.

Mo_ria - I know the lard thing is crazy, but when you look into it, its more heart healty than canola oil. I haven't used coconut oil in a while, but will use it when I make popcorn again.

Jglinatsis -
Thanks for the b-day wishes

[Druluv75]

Sunday 9/10 - 257lbs

Pretty simple day today

Breakfast-
2 egg/ cheese/ bacon/ half n half

Lunch
Deli Turkey/ Swiss cheese/ mayo
2 tbls Cod Liver Oil

Dinner
Triple Wopper w cheese/ no bun/ BK Chicken Garden Salad cheese.
2 tbls Cod Liver Oil

no work outs today.

[rubes00]

wait do you make popcorn on keto?? i really miss popcorn

[Druluv75]

No, I eat popcorn during the carb up

[Druluv75]

Good Read On Cod Liver Oil: The Number One Superfood

http://www.newstarget.com/017590.html

[Druluv75]

9/12 - Good Day Fellow Keto'ers - 252lbs

Confucius Says - "Do Less To Get More and Do More in Less Time."

Well I'm 5 days into my slow burn, and I lost 2lb from Friday and gained two lbs of lean mass, I'm using fat track for bf %measurements. Funny thing is that I have been taking more rest day, but Gironda always stated that the nervous system needs a break from intense training. So I'm getting more results by doing less.

I lost the most in the front belly area this time, but I noticed that my thighs were slimming down too much, so I'm glad the belly fat chipped in. I also made a small dent on the side tits.

BreakFast:
2 Eggs/ Cheese/ half-n-half/ bacon
1/4 cup Cod Liver Oil approx 560 calories

Lunch:
3 Slices of Sauage Pizza(Crustless of Course)
1/4 cup Cod Liver Oil

Dinner
BK Quad Stacker(Bunless)
3-4 oz of Steak
1/4 cup Cod Liver Oil


A rough Calorie Count - It about 3500 cals but I didn't count the steak for dinner, half-n-half, borage oil and pizza. So I know I'm higher than 4000k

[Jglinatsis]

How are you taking the cod liver oil Dru? Are you just drinking it? Doesn't sound very appetizing, but I haven't tasted the stuff yet either, I have been taking caps...

Just currious..


JG

[Druluv75]

How are you taking the cod liver oil Dru? Are you just drinking it? Doesn't sound very appetizing, but I haven't tasted the stuff yet either, I have been taking caps...

Just currious..


JG

It is a very light tasting oil, but no one wants to eat oil by itself. I usually down it with some water, and you don't notice the taste. I use this oil to keep my omega 3 high, and to balance out the omega-6 form I get form meats. Its also a good way to increase calores in the diet when I can eat a lot of food.

[Druluv75]

9/13 - Good Day Fellow Keto'ers - 251 lbs - day 6

Confucius Says - "Do Less To Get More and Do More in Less Time."

I have been trying to get my calorie count up, I have been using The Anabolic Solution numbers for the first phase (static phase); which is 18 X Body Weight. So I need approximately 4500k. I doubt that this enough because I work out twice a day. I will use the static phase to normalize metabolism for about six weeks, then return to a cut again.

Now the problem is getting 4500k, but I will be stair casing calories through out the week to keep the body guessing. So I will soon be carrying my food suit-case to work to get the right amount of food. The Cod Liver oil makes it easy to quickly adjust calories. 1 1/4 cup is 1700 cals, So you see how easy it is to quickly make adjustments.
With the Cod liver oil it is 3 days on 3 days off. As with all supplements I take. I have been slacking on my supplements though, but it’s a good thing to take off time with supplements. For the fun of it, I might look into Metabolic Diet supplements, I actually like the science behind the products and might give it a try.


Breakfast:
Smoked Salmon
1/4 cup Cod Liver Oil approx 560 calories

Lunch:
1 Slices of Pizza (Crust-less of Course)
5oz Chicken Salad
Two roasted Chicken Thighs
4oz Deli Ham
1oz Swiss Cheese

Dinner
8oz Rib eye
1oz Cheddar Cheese
1/4 cup Cod Liver Oil approx 560 calories

Work Outs
I feel that in the static phase, I should get a little bit stronger, so I would like to gain some more muscle. Since the summer is coming to a end, its good to rest the body & mind from extreme calorie dieting.

Work Out #1 - Morning
Neck Press 8-reps X 8-sets X 5 Deep Breaths
Seated Row 8-reps X 8-sets X 5 Deep Breaths
Dumbbell Raise 6-reps X 6-sets X 5 Deep Breaths
Triceps Pull Down 8-reps X 8-sets X 5 Deep Breaths

Work Out #2 - Evening
Cable Crossover 8-reps X 8-sets X 5 Deep Breaths
Lat Pull Down 8-reps X 8-sets X 5 Deep Breaths
Dumbbell Raise 8-reps X 8-sets X 5 Deep Breaths
Triceps Kick Back 8-reps X 8-sets X 5 Deep Breaths

[Druluv75]

9/14 - Good Day Fellow Keto'ers - 256 lbs - day 6

Gironda Says - "Remember, calories are not all the same. Carbohydrates Calories equal fat. Protein and Fat calories equal Muscle Tissue."

I have been really failing to get my calories up on the off cycle of cod liver oil. What makes it worse, is that I'm finding out the more calories I get in more body fat melts off. I know I can not eat a unlimited amount of calories, however, I need more to get to baseline. Which brings to light that I have been in too large a calorie deficit to keep losing body-fat. I also make it worse because I train twice a day.

Here is an example below, it seems like a lot of food but calorie count barely breaks over 3000k, My base line should 4500k.

On the good side, My BMI scale showed 15% bf, I know its not true but its fun to see it trend downwards. I do notice I need to eat a little carbs or drink water to get good readings.

Breakfast:
5 boiled eggs
2 oz cheddar cheese
half-n-half flavored w coffee

Lunch:
1 Slice of sausage Pizza (Crust-less of Course)

5oz Chicken Salad
4oz Deli Ham
1oz Swiss Cheese
2oz Mayo

Dinner
Buffalo Wings
Heavy Cream w/ sugar free jello
corn chips w salsa - carb spike

Work Outs
Pretty good work out, I'm starting to add weight to my hack squats, and hamstring curl. Calf raises, is still a struggle because I always get sore after working them. I attack them with high reps instead of the standard 6/8 rep routine.

Work Out #1 - Morning - 30 min./ No Cardio
Hack Squat 8-reps X 8-sets X Rest- 5 Deep Breaths
Hamstring Curl 8-reps X 8-sets X Rest - 5 Deep Breaths
Bicep-Curl - Did the rack- 3 reps - per dumbbell start at 5lbs - max at 35lbs no rest
Calf Raise- 20-reps X 3-sets X rest - 5 Deep Breaths

[Druluv75]

9/15 - Good Day Fellow Keto'ers - 256 lbs - day 7

Gironda Says - "The 8x8 workout can be extremely tough, not only on the muscles but also on the cardiovascular system, especially when minimum rest is taken between sets. The secret of short-term recuperation is oxygen loading. Try breathing twice per repetition. This will force oxygen into the bloodstream, and certainly help the pump. After a set, concentrate on hyperventilating (5-10 slow breaths through pursed lips) to pay back the oxygen debt you will incur from the intense sets of 8 reps.

Finally got to my maintenance calories, so I know what the quantity should look like. Well Happy carb every one.

Breakfast:
3 boiled eggs
half-n-half flavored w coffee

Lunch:
1lbs of shell steak
5 tbls olive oil
5 tbls ranch dressing

Dinner
1lb 90% Ground Beef
2 oz Cheddar Cheese
2 oz Monty Jack Cheese
5tbls Sour Cream

approx 4500k 70%fat/ 29%protein/1% carb

Work out was strong, up the weight on my lat pull downs.

Work Out #1 - Morning - 30 min./ No Cardio
Gironda Dips 8-reps X 8-sets X Rest- 5 Deep Breaths
Lat Pull down 8-reps X 8-sets X Rest - 5 Deep Breaths
Triceps Pull Down - 8-reps X 8-sets X 5 Deep Breaths
Bent-over Delt Raise- 6-reps X 6-sets X 5 Deep Breaths

[devildogJMS]

Do you weigh in on your bathroom scale? do you tape or rely on your scale for your bodyfat?

[Druluv75]

Do you weigh in on your bathroom scale? do you tape or rely on your scale for your bodyfat?

I use a BMI Scale, accu-measure, and fat track calipers

[devildogJMS]

Good to go, im startin my keto diet Sunday. did it feel weird at first eatin alot of fat? I gonna have trouble mentally with that factor...good luck!

[Druluv75]

Good to go, im startin my keto diet Sunday. did it feel weird at first eatin alot of fat? I gonna have trouble mentally with that factor...good luck!

Honestly everyone does, we have been brainwashed to be afraid of fat. The only fat I fear is trans fat. In fact, we need to fear suger instead of fat. Do your research on fats and decide.

I love reading this link:
http://www.biblelife.org/myths.htm

[Druluv75]

9/16 - Good Day Fellow Keto'ers - 256 lbs - day 8

Ron Kosloff N/C of NSP Research Nutrition Says - " Whether we like to admit it or not, we are all controlled by Madison Avenue and big advertising from what we eat to what we drink and what we smoke. The whey-protein powders and MET-Rx are in fashion today. Amino acids, glandulars, hydrochloric acid and digestive enzymes are out.”

Today is Carb up Day.

Breakfast:
2 Scrambled Eggs
Home Fries
Bacon
2 slice toast/ w butter
Orange Juice

Lunch
2 Cheese Burgers

Post Lunch:
3 - Ice Cream Sandwiches
Can Grape Soda

Post Post Lunch
Ham n Swiss Sandwich
Can Grape Soda

Dinner
Large McDonalds Fries
Med Coke

No Work Out

[Druluv75]

Common Beef Myths:
http://www.westonaprice.org/mythstruths/mtbeef.html

[devildogJMS]

Honestly everyone does, we have been brainwashed to be afraid of fat. The only fat I fear is trans fat. In fact, we need to fear suger instead of fat. Do your research on fats and decide.

I love reading this link:
http://www.biblelife.org/myths.htm

Thats a very good link, makes me feel less guilty bout puttin oils on/in every thing. thanks and good luck

[Druluv75]

9/17 - Good Day Fellow Keto'ers - 255 lbs - day 9

Dr. Mario Di Pasquale Says - " Interestingly, keeping the carbs low after training, and taking in more protein along with some fat has a dual partitioning effect on fat in the body. First of all body fat is broken down and used as fuel preferentially to amino acids and glycogen. As well, there is an increase in intramuscular triacylglycerol levels, which are fat droplets in muscle cells and provide energy to working muscles in ways that are similar to muscle glycogen."

After been off for supplements for about a month, I'm ready to introduce them again. So I started with liver tablets, and I'm trying to take 2 every 1-3 hours. I will invest in some purple wraath for EAA/BCAA.

Breakfast

Egg
Cheddar Cheese
Whipping Cream
Cream Cheese
Deli Ham
Butter
Lunch
Shell Steak
Olive Oil - salad
Butter
shrimp

Dinner
Polly-O Mozzarella String Cheese
Ground Beef
Cheddar Cheese
Sour Cream


Calories:4200 - 73% fat 2% carbs 25% protein

No Work Out
__________________

[DD66]

9/17 - Good Day Fellow Keto'ers - 255 lbs - day 9

Dr. Mario Di Pasquale Says - " Interestingly, keeping the carbs low after training, and taking in more protein along with some fat has a dual partitioning effect on fat in the body. First of all body fat is broken down and used as fuel preferentially to amino acids and glycogen. As well, there is an increase in intramuscular triacylglycerol levels, which are fat droplets in muscle cells and provide energy to working muscles in ways that are similar to muscle glycogen."

After been off for supplements for about a month, I'm ready to introduce them again. So I started with liver tablets, and I'm trying to take 2 every 1-3 hours. I will invest in some purple wraath for EAA/BCAA.

Breakfast

Egg
Cheddar Cheese
Whipping Cream
Cream Cheese
Deli Ham
Butter
Lunch
Shell Steak
Olive Oil - salad
Butter
shrimp

Dinner
Polly-O Mozzarella String Cheese
Ground Beef
Cheddar Cheese
Sour Cream


Calories:4200 - 73% fat 2% carbs 25% protein

No Work Out
__________________

Hey Druluv,

I Do read and belief in the same stuff as you. I read up on Gironda. But lookins at that post, I actually have to say, isnt excess? 4200 calories to get abs. I remember in one course vince stats. 3000 calories is enough for abodybuilder to build muscle, and when derived from fat and protein can make you lose 20 pounds in a 90 day period. I agree with this. But 4200 wouldnt you agree there are lots of unnecessary calories.

[Druluv75]

Hey Druluv,

I Do read and belief in the same stuff as you. I read up on Gironda. But lookins at that post, I actually have to say, isnt excess? 4200 calories to get abs. I remember in one course vince stats. 3000 calories is enough for abodybuilder to build muscle, and when derived from fat and protein can make you lose 20 pounds in a 90 day period. I agree with this. But 4200 wouldnt you agree there are lots of unnecessary calories.

Honestly on paper it looks high, however, when I read the "Max Definition" Diet it calls for 1-2lbs of meat per meal. One pound of meat is close about 1000 calories, so 2 lbs is close to 2000k. So if you were eat three meals a day, this diet would be a min of 3000k and a max of 6000k. So I know I fall in-between there. I used Dr. Di Pasquale diet outline to know what should I begin with. He recommended to start with 18 calories per body weight; 18 X 252 = 4,532 calories. So I use this number as my maintenance calories. Dr. D said this number would result in muscle gains & fat loss, so the plan is to stay in the maintenance phase for 5 more weeks, then start reducing the dietary fat. The 6 week maintenance phase is being used to normalize my metabolism, add some more muscle mass, and reduce body fat. After the maintenance phase, comes the mass, and then the strength, but I'll skip these phases and go straight to the cut.

The higher calories days has been god sent, in one week I increase my neck press by 20lbs, and hack squat by 90lbs, and still lost 2% from my BF. So to me the calories in/out theory is just a myth to me when calories are derived from fat and protein. I also work out twice a day so 4,500k may need to be raised if energy levels fall again. I have approx 18lbs to go to get to 10%, since the weather is getting colder in NY, there is no need to panick, I can use this time to add some mass and lose body fat at the same time. With the body getting used to the high calories, this will give me a lot of room to cut when its time to cut.

Thanks for stopping by

[jked4life]

Honestly on paper it looks high, however, when I read the "Max Definition" Diet it calls for 1-2lbs of meat per meal. One pound of meat is close about 1000 calories, so 2 lbs is close to 2000k. So if you were eat three meals a day, this diet would be a min of 3000k and a max of 6000k. So I know I fall in-between there. I used Dr. Di Pasquale diet outline to know what should I begin with. He recommended to start with 18 calories per body weight; 18 X 252 = 4,532 calories. So I use this number as my maintenance calories. Dr. D said this number would result in muscle gains & fat loss, so the plan is to stay in the maintenance phase for 5 more weeks, then start reducing the dietary fat. The 6 week maintenance phase is being used to normalize my metabolism, add some more muscle mass, and reduce body fat. After the maintenance phase, comes the mass, and then the strength, but I'll skip these phases and go straight to the cut.

The higher calories days has been god sent, in one week I increase my neck press by 20lbs, and hack squat by 90lbs, and still lost 2% from my BF. So to me the calories in/out theory is just a myth to me when calories are derived from fat and protein. I also work out twice a day so 4,500k may need to be raised if energy levels fall again. I have approx 18lbs to go to get to 10%, since the weather is getting colder in NY, there is no need to panick, I can use this time to add some mass and lose body fat at the same time. With the body getting used to the high calories, this will give me a lot of room to cut when its time to cut.

Thanks for stopping by

First of all, I weigh about the same as you.

I'm eating around 3000k a day. I totally agree that a calorie is not a calorie, and there is much more to things than calories in vs. calories out. It does seem like you are your calorie level is a bit much.

I'm open to new ideas and whatever produces results, so I'm curious to see how you progress. Hopefully you'll be pleased with the outcome.

I will tell you, going from a really heavy guy to the 15-18% bf range is the easy part. Once you get to 11-12%, if you have fatboy genes (like me), it can get really hard to break that plateau. I'd ultimately like to get below 10% but I always seem to get hung up around the 11% area.

Good luck.

[Druluv75]

9/18 - Good Day Fellow Keto'ers - 256 lbs - day 10 Down 2%bf

Gironda Says - "Sugars and starches cause heart attacks. The average American diet includes pancakes, ice cream, cookies, pies, cakes, candies, pretzels, doughnuts, pizzas, slurpies, Pop Tarts, Sugar Frosted Flakes, bologna sandwiches, bagels and pastas. White-flour bagels and pastas are garbage! Then you have all the useless fast foods! But the egg is a perfect food. You see, God is the greatest chemist in the world. He created the egg. A drug company created the medical doctor, and all medical doctors do is write prescriptions. Nothing more, nothing less. They tell you what is wrong with you and then write a prescription for a dangerous synthetic drug!"

Well Instead of trying to hit 4500 calories every day, I wanted to staircase my daily caloric needs. So some days will be higher than some, and some days will be lower than base line. This should make it hard for the body to adapt to the same calories every day.

So I'm been pretty much high calorie for over the week, and my weight is up 6lbs since starting the new phase. However, I did drop 2% bf though. Works outs are getting much stronger, but I don't know if its the extra calories or the extra rest I have been getting in. I'm starting to down shift gears to build back up for another cut. Funny though, since starting the static phase, I have been able to drop bodyfat and gain some lean mass, at the same time. I still have 18lbs to lose to get to 10%. Hopefully I'll gain some more lean mass to up my metabolic rate for the next cut. This should make the next cut more manageable. The last time I started the cut with too few calories, but I was using high carb diet numbers, now I'm using high fat numbers. You need more calories in the high fat diet because the body uses more energy to break down fat calories. If you start dropping calories too low you body stops dropping fat. So you have to relatively eat more to lose more weight.



Meal #1
Egg
Whipping Cream

Meal#2
Pork Roasted
Chicken Salad

Meal#3/4
Swiss Cheese
Beef, cured, pastrami
Burger King Triple Whopper /Cheese
Burger King Double Cheese Burger
BK Side Salad



approx 3590k 69% fat/ 26% protein/ 3% carb
.

Work Out #1 - Morning - 30 min./ No Cardio
Neck Press 8-reps X 8-sets X Rest- 10 Deep Breaths
Seat Lat Row 8-reps X 8-sets X Rest - 5 Deep Breaths
Triceps Pull Down - 8-reps X 8-sets X 5 Deep Breaths
Delt Raises - 6-reps X 6-sets X 5 Deep Breaths


jked4life - Right know I noticed this set up is giving favorable, body reshaping results. However, this can be due the fact that I changed up my program. I have been doing any where from 1800k to 3000k with little results. So if dietary fat can burn off bodyfat, maybe more calories will help too; but who knows, I'm just taking it 1%bf at a time.