Introduction Any advice is appreciated

Big0PCaddicT wrote: Thanks dude I do it's the only place my mind is at peace. Life is still very rough as I'm working things out. But seems like the worst is over. Been out of gym for a week now. Still busy with some stuff so may only get there later in the week. Luckily today I'm back on diet so now starts the 5week challenge to get my body back to where it was 2 weeks ago.

good on you bud, bliksem the gym!!

What's everyone's opinion on eisbeins? It's keto a bit dirty but if I can fit it in my calories every now and then that should be fine?

What do you mean by dirty on keto? Dude, IIFYM plus animal fat FTW IMO. Although a popular belief is that unsaturated fats digest faster and easier than saturated fats and therefore result in more fat loss. So I guess if you aren't eating solid lard for your fat macros everyday you should be fine.

Ya it's just something I thought of to have now and then maybe once every 10days or so

I've really been struggling to get back to my 2000cal last 2 day yesterday being a total over to nearly 2700cal. I want to get back to the 2000cal intake keto fasting diet I've been on but after a 2 week gap entering day 4 of keto eating I'm so hungry it's crazy. Any suggestions?

Here is yesterday's intake macros and calories, question, will going over like this now and then put on fat? Carbs still don't exceed 30g



Training intensity is still high to very high

Are doing the Intermittent Fasting thing with keto?

Yes I have been doing it with the keto.

Any updates Biggy? Been awfully quiet...

Got off track. My weight is back to 100kg been stable there for 2 months. Been struggling to get back on track. I am currently busy with shutdown so work is crazy working 6 to 7 everyday so struggling to be consistent with gym and my eating. Also moved into my first owned house 3 weeks ago. Still trying to sort out the budget with the new expenses as we all know finding your feet in the world is quite expensive in the beginning. I'm going to start from scratch as soon as my hours go back to normal. Once I'm on again will start with regular updates again.

Sorry to hear that man. I was in the same situation as you. Keep strong try by all means to keep diet as clean as possible to prevent further weight/fat gain.

I know with a new house its a headache budget sometimes goes to a minus. Keep strong man. Use the work as your cardio if it's mostly outdoors

The fact that you've stayed stable is a good thing. Big ups.
Plus side with all the bills you won't have bucks to waste on crap. Best wright loss program ever. If you really want to fk yourself over have kids...

Ha ha nope not at all won't have kids not for me that.

I've gone backwards a bit but now I know how to fix it so not worried too much in 2 weeks can get back to it full steam and hopefully by January can start looking into learning how my body needs to be fueled to lean bulk

Finally got myself back on track been on diet a week and back in gym about 2 weeks. Work has been a bit hectic but slowly getting use to the new work load. As well as personal life problems have been sorted out. Seems went backwards quite a bit but no big deal time to fix everything.

Weight currently 105kg.

Here is today's calorie log so far. Will be going for a walk with my dogs this afternoon as well.

Training 1h10m. No cardio added yet.

Diet is still 2000cal and keto with I.F. With 20hr fast and 4hr feeding window.

Creatine loading is complete and supplementing with preworkout and arginine before gym

Will keep everyone posted

Big0PCaddicT wrote: Finally got myself back on track been on diet a week and back in gym about 2 weeks. Work has been a bit hectic but slowly getting use to the new work load. As well as personal life problems have been sorted out. Seems went backwards quite a bit but no big deal time to fix everything.

Weight currently 105kg.

Here is today's calorie log so far. Will be going for a walk with my dogs this afternoon as well.

Training 1h10m. No cardio added yet.

Diet is still 2000cal and keto with I.F. With 20hr fast and 4hr feeding window.

Creatine loading is complete and supplementing with preworkout and arginine before gym

Will keep everyone posted

Good to have you back man. cant wait to see your progress. are you planning on doing carb-ups? on what intervals?

Not yet will watch how my results progress. Maybe a cheat day once every 6 weeks but for now clean for the next 2 months.

I'm with you bud. I'll be watching in your corner

Big0PCaddicT wrote: Creatine loading is complete and supplementing with preworkout and arginine before gym

If you're on keto how are you taking your creatine? I thought you have to take it with something "sugary" like a fruit juice to ensure absorption.

Cyclo wrote: If you're on keto how are you taking your creatine? I thought you have to take it with something "sugary" like a fruit juice to ensure absorption.

That's such an old myth. Eat your creatine daily, fasted or feed, pre or post. Consistency is more important than method.

I also always thought you need a transport system for creatine but it's not necessary. I take 5g pre and 5g post creatine and same with arginine. With my preworkout and 5g but post just water. I gotta agree consistency is key. I do take DAA before I break my fast normally but keep forgetting about it. Will have to leave it by the pots so I remember.

This is what I had in my feeding window last night

Coconut oil used to cook with and butter


Coconut milk used with cream add a bit of cinnamon


I'll post today's meals and gym log later tonight

@BigOP with IF, you're 20hr fast and 4hr feeding window, @ 2000 cal/day, do you fit all the Calories in that 4hr? How does it work?

I basically have 2 big meals either in 1 sitting or 2hours apart. As you can see it's not a lot of food to get in so it's quite easy. See my dinner post that is 1 meal was 1400 and the second one under snack was 1 shake I made with all ingredients made 900ml smoothie so got both those in within 2 hours

Any thoughts on the topic of coconut oil slowing fat burning while in ketosis

Jerry is not saying coconut oil will slow fat burning in ketosis. He is beating around the bush a bit, but is really saying too much coconut oil will cause your body to burn the MCTs as energy instead of the ketones you are making which is counterproductive to optimal fat burning. Good video.

Ok so coconut milk in shakes and coconut oil for cooking then isn't best? Or is alternating it 1 day olive oil one day coconut oil still ok