My 'step3' routine and results.

[LeeJunFan]

JANUARY 4rd (Day 6)

meal1: 4eggs (300cal)
meal2: Protein shake, w/olive oil (3tbl spns)(32g)(500cal)
meal3: 2Chicken breasts w/ veg (140g each)(450cal)
meal4: 3eggs (225cal)
meal5: Protein shake (32g)(130cal)

(I didn't wake up today until about 2pm, so i didn't eat as much as i should have)

cardio: played a hard game of squash from 19:45 - 21:00

weights: day off (still a bit sore from yesterday)
100 sit-ups
chest is still sore from push-ups, once they have recovered i am going to try and
do both 100 sit-ups and 100 push-ups every day, or at least every other day.

 

[LeeJunFan]

Posting my routine here is definatley helping, I am more focused than ever before to reach my goals. I must admit i found yesterday very hard, all my family were eating chocolate and sandwiches and shit like that, normally i would have given in to the pressure (i haven't got the best willpower) but i didn't so it's looking good so far!

 

[SoreArms]

Keep it up bro!

BTW
I like your new avi much better

 

[obiwan9962]

you too can eat chocolate
get diabetic chocolate or atkins bars
as for sandwiches, try keto bread

the holidays were not hard for me
both my parents observed chinese traditions
so my hard time will be the 22nd of jan
gung hay fat choy
http://boards.elitefitness.com/forum/gallery.php?userid=46405&lastpage=1&perpage=9&action=view&sortby=&in=gunhey.jpg

 

[Aston]

I have been telling you all along to EAT FUCKING FAT!!! Excuse my language sir. Ahem. He is right, the exercise only helps to deplete glycogen stores but its your dietary fat intake that largely induces ketosis . To get into ketosis fast and track it especially after carbing, do the following:

1. Eat almost ALL fat on the first day of no carbs, then start eating just a bit of protein with each meal. ex.

meal 1. 2pieces brie(%75 fat) with 2tbs fat
meal 2. 3tbs oil
meal 3. 5 pieces bacon smothered in butter
meal 4. post work out 1 scoop NO CARB WHEY WITH 3TBS OIL

after this first day you can add a bit more meat...but the more fat you eat the MORE FAT YOUR BODY WILL BURN. Shoot for %70-%80 of daily calories.

2. Use a glucose disposal agent on carb-up days, and on first day of no carbs to help induce ketosis.

-- A good indicator of ketosis is you may get a metallic taste in your mouth, and give off a fuity odd breath that isnt pleasnt to say the least. --

3. Work out with weights with similar to the regimine i posted earlier in this thread. It is very effective in depleteing muscle glycogen throughout the week. Especially the depletion workout.

4. Get ketostix so you know when your in ketosis. Seeing those strips turn purple REALLY feels good and makes you feel like your making progress.

YOU FOLLOW THIS PLAN AND YOU WILL BURN FAT.

 

[LeeJunFan]

1. Eat almost ALL fat on the first day of no carbs, then start eating just a bit of protein with each meal. ex.

Ok, I see what you are saying but how the fuck do you eat "All fat" for a day, i don't know that many foods that are "All fat"
Help is appreciated!
Thanx again!

 

[obiwan9962]

hi fat foods:
bacon
soft triple cream cheeses (brie, saga, stilton, camembert, port salut)
regular ground beef
ground pork
pork butt
ribeye steak
peanut butter
sesame butter
almond butter
cashew butter
nuts
butter
cream
ghee
walnut oil
peanut oil
olive oil
safflower oil
sunflower oil
coconut oil(virgin)


you do not need to eat all your fat
take 2-3 tablespoons olive/flax/peanut/walnut/borage/pumpkin seed oil per meal..knock it back and wash with water or add to food
don't forget your fish oil caps 6-9 per day

READ THESE POSTS
we are tired of repeating ourselves
lol

READ means to see and understand what is written not to see what you think we have written

your body will respond but takes 2-4 days
you will be light headed, tired, and maybe confused the first few days (LOL)
but it goes away and your energy levels will return once your body switches it energy source from glucose to ketones

FINAL!!!
there will be a test on friday

 

[Aston]

STUDY THIS FRIGGIN LINK !! ------>http://low-carb.org/lylemcd/

ALL OF IT !!

 

[LeeJunFan]

JANUARY 5th (Day 7)

meal1: 4eggs (300cal)
meal2: Protein shake, w/olive oil (3tbl spns)(32g)(500cal)
meal3: 4eggs (300cal)
meal4: 1Fillet steak w/ veg (140g)(???cal)
meal5: Protein shake, w/olive oil (3tbl spns)(32g)(500cal)

been eating low carb cheese in between meals aswell, altogether probably about 100g

cardio: played a hard game of squash from 21:00 - 22:10

weights:

100 sit-ups
100 push-ups

 

[LeeJunFan]

Ok then, today I am determined to take in more fat than protein!!! even if it means drinking an entire bottle of olive oil!