Biltong Keto?

Ok after 2 weeks u add Fibrous green veg and salad ...u dont have to be in complete Ketosis after 21 days but still in fat burning..if u arnt eating starchy carbs your system has no choice but to use fat as energy but remember I said after contest dont mess with it now...wait for DJ rather

You guys are probebly getting fed up with me by now, but here goes...I am reducing my ostrich mince to 150g and taking out the bad tasting flax seed oil of meal 2 only, keeping it with meal 6 to keep my hunger at bay through the night...resulting is:

1684.6 calories with 217.74g protein, 80.5g fat and 10.79g carbs. I took your advice FatBoy. Does my ratio look ok?

So 3500 cal's = 1 lb in weight so if you average 500 cals deficit a day you should lose approx 1/2 kg a week.

Because you're prepping for a show I would suggest you get hold of DJ rather than trial and error it from here. DJ has a proven track record with regards to pre-contest prep and IMHO is your best bet!!

Does anyone know how much he charge? I tried like Mike123 said and went to contacts to email Admin...but somehow I can't manage??? I can't get an email or a reply, nor does anyone get back to me if I was suppose to just click on contacts. Sorry for sounding so stupid, but I'm blond!

AnnieS wrote: Does anyone know how much he charge? I tried like Mike123 said and went to contacts to email Admin...but somehow I can't manage??? I can't get an email or a reply, nor does anyone get back to me if I was suppose to just click on contacts. Sorry for sounding so stupid, but I'm blond!

I received no email from you yet. You have to fill in the contact form here: www.anabolicsteroids.co.za/contact-us/1-admin

No wonder. I got this message when I click on Contact-us:

Expect a response to your email in the next 6 to 36 hours due to the massive amounts of requests we receive daily.

Name Position
Enquiries General enquiries about products or product usage
Admin Site Administrator / Site Owner
Netro

Thanks though, I mailed you Admin.

yes we know how much he charges but he will discuss that with u....Admin is quick with the response and should have contacted u by now....DJ sometimes u will need to email more than once as he doesnt always seem to get mails .

I'v noticed that he did not respond. And you said he's good? I can diet and train myself, bus at times you get to a roadblock and don't know whereto from there. My hubby's also a well known bodybuilder, been doing it for years, but I don't listen to him. Heheee! Funny, I'm a bit rebelious. If you diet yourself or your husband helps you, you cheat and don't give it your all. You look for ways out. But I do not want to disappoint someone else and I don't like to fail. When you report to someone else, you don't cheat because you know they will know and you are to proud to let them know you struggle.

Anyway, I reduced my calories since yesterday and I burned 752 calories with my leg, delt and cardio (which only lasted 20 min although I wanted to do 45) day, all in 1hour 8 min and a heart rate max of 98, average of 84. Not too bad...and I dropped another kg. Thanks a lot for your input guys, it really helped me a lot.

H/R 98 ??? that should be 150 plus ? shouldnt it ..mail dj again some mails seem to get lost in the system .

Is that u in the photo ?

Darling, I work on percentage of my heart rate max, forgot to mention it. I will never burn 750 calories with a heartrate of 98...and I use my personolised polar heart rate monitor to track that.

Yes, that is me 2 weeks before my first comp in 2011. Not totally there yet, but I hope for better this year.

Damn... u should be advising us ...going back to the gym to work on my back

It took years of training. I actually want to train (I always do for I am a personal trainer) and diet myself this year, just to see what I can achieve. But I'll decide once I speak to DJ. I am short on budget and really want to get back into shape and compete again. It's in my blood. It's like a disease, think I got it form my husband! Heheee! Thanks a lot.

Ok guys, I tried getting hold of DJ, but he's not answering the 2 emails I sent him. I just need advice, will train and diet myself. Just some guidance and your opinion perhaps.

I gained 500g again. I am consuming 1680cal and burning 750 daily, though yesteray I only burned 700. I am then left with 1000 for my body to function on, correct?

At 78kg, 165cm tall, I had my body fat analized yesterday and as a big shock (I'm 10kg's over my normal non compitition weight, embarassing, I know to say the least) my BF is at 26.9% (ag, who am I kidding...lets make it 27. This is the worst I've been, ever!

To be realistic, I doubt that I will make it in 12 weeks with stats like this. But I want to try and are willing to push through, even if I'm not stage ready in 12 and will do another show later on. My biggest issue is that I do not know where to from here. I was thinking as from Saturday (12 weeks out) I will leave this keto (I cannot stomach the eggs, cheese, fish, etc anymore)and go on a 1500 calorie diet, adjusting it every 2 weeks , dropping 100 calories every 2cnd week untill I reach 1200. Then I'm thinking of either calorie cycling (using the same diets as the previous 6 weeks as mentioned above) or carb cycling.

What's confusing me is I don't really know if that's the right way to go. I will weel\kly add in more cardio and progress from 1h to 2 hours slowly over the 12 week period.

Training will stay heavy for upper body (my lean body mass is at 58kg, I thought I had it at about 60-61, but I lost a bit of size with my comp.) and I will do lots of high reps and plyo's for legs to lean them out further.

How does that sound?

AnnieS wrote: Ok guys, I tried getting hold of DJ, but he's not answering the 2 emails I sent him. I just need advice, will train and diet myself. Just some guidance and your opinion perhaps.

I gained 500g again. I am consuming 1680cal and burning 750 daily, though yesteray I only burned 700. I am then left with 1000 for my body to function on, correct?

At 78kg, 165cm tall, I had my body fat analized yesterday and as a big shock (I'm 10kg's over my normal non compitition weight, embarassing, I know to say the least) my BF is at 26.9% (ag, who am I kidding...lets make it 27. This is the worst I've been, ever!

To be realistic, I doubt that I will make it in 12 weeks with stats like this. But I want to try and are willing to push through, even if I'm not stage ready in 12 and will do another show later on. My biggest issue is that I do not know where to from here. I was thinking as from Saturday (12 weeks out) I will leave this keto (I cannot stomach the eggs, cheese, fish, etc anymore)and go on a 1500 calorie diet, adjusting it every 2 weeks , dropping 100 calories every 2cnd week untill I reach 1200. Then I'm thinking of either calorie cycling (using the same diets as the previous 6 weeks as mentioned above) or carb cycling.

What's confusing me is I don't really know if that's the right way to go. I will weel\kly add in more cardio and progress from 1h to 2 hours slowly over the 12 week period.

Training will stay heavy for upper body (my lean body mass is at 58kg, I thought I had it at about 60-61, but I lost a bit of size with my comp.) and I will do lots of high reps and plyo's for legs to lean them out further.

How does that sound?

DJ has just had an op he will be back up soon.
When last have you had a cheat meal?
Drop the cheese, drop the Whey unless its Isolate. Drop the Droe wors please that is terrible on diet. Your protein is not enough and not coming from the right sources. Nuts should only be almonds or Cashews.
Where is your Broccoli, Asparagus? No coke light does not act as a diuretic, in fact when diabetics were tested after consuming coke light their insulin levels spiked? Rather Sprite Zero, Coke Zero or water.
Switch up your diet a bit, have high fat days, then low fat days, cycle your fats, example two days High protein and veg, the next high fat and protein, then 2 days high protein and veg again. Try that before stopping Keto I guarantee you will start dropping again. Remember its not the scale but the mirror. 12 weeks out is too soon to judge now.
Also what's your cycle combination look like, dosages etc?

I want to see if I can go clean, thus is why I think I won't be able to do it in the amount of time. I used to use growth and other things...but I had a really bad rebound and experience, and probably used too much (I had someone help me) and I'm scared...thats why I don't want to use a cycle. Not no. My budget is also quite tight, but I really need to get back into shape and back on stage, I'm addicted.

I started this diet on the 29th of Dec, has dropped around 5-6kg's now, but last week I didn't loose and this week I lost and gained. I used 3 different diets (one a week) to change things up and because I get bored really quick. I'm all buff with training and cardio, but the nutrition is the most important and it's make or break for me is such short period of time.

Your advice looks great, thanks! It's also changing with the veg and fat cycle, so it will be a lot easier to stick to.

When do you suggest I have a cheat meal, and what do you think I should have. I love sweet things, but I constantly (on and off season) have sugar free everythings! I am a bit grumpy the last few days though, diet's starting to get to me.

May I do the changes and post them and will you comment on them for me? I can feel my energy is low and I'm scared of loosing muscle mass on the keto. I'm weaker with the weights...and slower with sprints...or is it all in my head?

And should I concentrate on calories and makro's when making these changes to my diet?

I really do appretiate your assistance! I'm desperate!

Koe007, does this look better? My whey is concentrate and isolate mix, so I will cut it out. A nice thing of the keto is I don't really get hungry(only before my first meal in the mornings because dinner is just a shake and flaxseed oil), and that's awsome because I've got a big appitite. My husband wants me to do bodybuilding or physique rather than figure cause he says I eat like a bodybuilder and I've got a big build. Anycase, this goes by the criteria you set out below...please advice if I'm wrong?

2 Day High Fat:
M:1
4 full eggs
1tbspn Olive oil
20g Onion
M:2
30g Almonds
120g Chicken Breast
M:3
120g Lean Beef Mince
1Tbspn Coconut Oil
M:4
Chicken Breast
1 Tbspn Olive Oil
80g Asparagus
M:5
1 Can Tuna
2 Tbspns Mayo (I'm taking a chance here, the tuna is very dry!)
20g Onion
M:6
1 Tblsn Peanut Butter
120g Chicken Breast

2 Day High Veg day:
M:1
4 Full Eggs
80g Asparagus
M:2
80g Lean Venison Biltong
30g Cashew Nuts
M:3
80g Broccoli
120g Chicken Breast
M:4
120g Lean Beef Mince
M:5
80g Mixed Veg (Onion, mushrooms, green pepper, zuchini, broccoli and asparagus)
1 Tbspn Olive Oil
120g Chicken Breast
M:6
120g Lean Mince
50g Broccoli

Does this sound ok? And do I need to work out the calories and makro nutrients for this?

AnnieS wrote: Koe007, does this look better? My whey is concentrate and isolate mix, so I will cut it out. A nice thing of the keto is I don't really get hungry(only before my first meal in the mornings because dinner is just a shake and flaxseed oil), and that's awsome because I've got a big appitite. My husband wants me to do bodybuilding or physique rather than figure cause he says I eat like a bodybuilder and I've got a big build. Anycase, this goes by the criteria you set out below...please advice if I'm wrong?

2 Day High Fat:
M:1
4 full eggs
1tbspn Olive oil
20g Onion
M:2
30g Almonds
120g Chicken Breast
M:3
120g Lean Beef Mince
1Tbspn Coconut Oil
M:4
Chicken Breast
1 Tbspn Olive Oil
80g Asparagus
M:5
1 Can Tuna
2 Tbspns Mayo (I'm taking a chance here, the tuna is very dry!)
20g Onion
M:6
1 Tblsn Peanut Butter
120g Chicken Breast

2 Day High Veg day:
M:1
4 Full Eggs
80g Asparagus
M:2
80g Lean Venison Biltong
30g Cashew Nuts
M:3
80g Broccoli
120g Chicken Breast
M:4
120g Lean Beef Mince
M:5
80g Mixed Veg (Onion, mushrooms, green pepper, zuchini, broccoli and asparagus)
1 Tbspn Olive Oil
120g Chicken Breast
M:6
120g Lean Mince
50g Broccoli

Does this sound ok? And do I need to work out the calories and makro nutrients for this?

Now we talking, except yes you must drop the Mayo, I hate Tuna so I sub it for Hake, its easier to get down.Also too much oil my dear drop 1 Coconut oil and 1 Olive oil. Your nuts and peanut butter will give you sufficient fats.

No nuts on High veg day.

Your cheat meal should be to replenish those stores and shock the system, as much of anything you want to eat or can eat in one sitting, eat like a pig, have 1000mg ALA just after the meal or 500mg Glucophage to ensure carbs are distributed to the right place. This you will do once a week to keep yourself motivated. Depending on your conditioning, you will drop the cheat meal 3-4 weeks out from your show. That being said, you know what it takes to win and how difficult it will be to compete at those levels naturally? Just thought id mention that, DJ has me come off gradually after my shows so there is no rebound and I always feel 100% after.

Supplements on Keto:

Fish Oil 5g
Fiber twice a day 2 tbsp
Vit C 3g a day
Lipotropic Fat Burner I like Super Cuts 3 by Universal (Less Cortisol Buildup)
Evening primrose oil 1000mg twice a day
Calcium Supplement

Whey Isolate I would def get pure Whey Isolate I use Iso Pro just 30g post workout you will need. (Your macros should still be fine considering the minimal protein in the biltong)

There u go ...now u are dealing with a fellow competitor who was helped by DJ.Fitsquirrel.

Aaaaa! Your the best, thanks a lot Koe007 for that sound advice! I might consider using again...if my budget allows and I have correspondance with DJ and take up his guidance. Sounds (and by the foto of you, looks) like he knows his stuff. I am going to give this a try! I'm exited and motivated now! When will he be back? I'm going to change things up from tomorrow, and have that cheat meal.(I read the thread DJ responded on with the homemade burger, jelly sweets and frozen yoghurt for cheats) My mouth's already watering with the thought of that. Sushi I assume will also be ok? I will take those without avo to keep the fats low.

PS-I agree Mike.

Thanks again!

AnnieS wrote: Aaaaa! Your the best, thanks a lot Koe007 for that sound advice! I might consider using again...if my budget allows and I have correspondance with DJ and take up his guidance. Sounds (and by the foto of you, looks) like he knows his stuff. I am going to give this a try! I'm exited and motivated now! When will he be back? I'm going to change things up from tomorrow, and have that cheat meal.(I read the thread DJ responded on with the homemade burger, jelly sweets and frozen yoghurt for cheats) My mouth's already watering with the thought of that. Sushi I assume will also be ok? I will take those without avo to keep the fats low.

PS-I agree Mike.

Thanks again!

Only a pleasure to help a fellow competitor, I know alot now but still cant help myself to the degree a trainer does, lol, strange, but I know exactly where you coming from. Good luck. FYI as a cheat Sushi is the best. Use the green soy though its lower in sodium.
My Cheat was exactly like DJ's, check my thread Koe007 13 weeks to show or something, see what DJ did with me.

Thank you, will do. I am really considering using him. Am just waithing his reply. I went through my pics today from 12 weeks out from my first show till show day and it inspired me so. My last 5 weeks on a cycle and keto did wonders for me.

One more question, will the glycogen not make me gain a little bit of weight when I have the cheatmeal although we only force it into the muscle and liver stores? (Am I correct here?) Why I'm asking is I want to have the cheat meal tonight and from tomorrow follow this changes you advice. I will then weigh and do measurements myself on Saturday. I've got a scale which indicates body fat and water mass, etc. (I know they aren't that accurate, but I want to use it for guidance only for it will be consistant) but are scared what the outcome will be due to the cheat. I don't want to get demotivated.

What does your training routine look like as well as your cardio, please pist up full length photos,front back and side in the relazed position.

I'm so glad to hear form you DJ! I do weights 5 days a week, 2x per week focus on Delts and Lats for I think I lack there a bit. I train legs 2-3 times per week, with barely no weight for I have massive quads. I do add weights for hammies though. My leg routine consists of kettlebell swings, clean squat and presses (with a 50-30kg bar for 15-20 reps) and jump squats, traveling lunges, sprints on stairs, track work (which counts as cardio and leg training) 2 times per week. I switch it up a lot, but try to bring in my weak areas.

I'll try and post foto's now. I emailed you. Do you rather want me to sent it there, or post it here?

Wow Koe, your transformation is amazing! I'm even now motivated and think I can do it in 12 weeks. (hopefully)

Your routine is lacking interms of contest prep standards, this my legs are too bulky is a load of shit, u aren't gonna put on 5Kgs of muscle in your quads from now till then, but kettle bell swings are not gonna be apart of your leg training, thay would be more about conditioning...just remember the harder u train legs the more fat you burn as the legs are 50% of your body so that's why leg sessions usually take a tole as u are utalizing 50% of the body to do the work.