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bms wrote: Is my drop rate slow? I feel like it's too slow.

Friggen getting there again. Success of other endeavours depends on it. Here is a true piece of inspiration that I found some weeks ago: "Commitment means staying loyal to what you said you were going to do, long after the mood you said it in has left you." So yeah, success is a factor of setting goals and staying committed. Thanks for the compliment BMS, inspiring others is a truly great feat I want to accomplish again.

So, red wine on keto? No no?

bms wrote: So, red wine on keto? No no?

No :lol:

Furk wrote:

bms wrote: Is my drop rate slow? I feel like it's too slow.

Friggen getting there again. Success of other endeavours depends on it. Here is a true piece of inspiration that I found some weeks ago: "Commitment means staying loyal to what you said you were going to do, long after the mood you said it in has left you." So yeah, success is a factor of setting goals and staying committed. Thanks for the compliment BMS, inspiring others is a truly great feat I want to accomplish again.

Quoted and replied in wrong thread. Sorry.

It's cool man Furk.

Which BCAA do you guys prefer or I can get any brand?

Not MusclePharm, stuff doesn't mix. Go for the must pure IMO. Regular brandname BCAAs are way too expensive.

Hi guys, back from my holiday. I have decided to re-introduce Carbs on my diet. Reason

1. Keto is good but not my life style. Will revisits it at a later stage for final cutting.
2. I have put back a bit of the weight I lost

So here's my plan.

Age: 27
Weight: 102kg
Height: 176cm
Bf: 20% (assume)

Cutting
2300 calories per day
Carbs: 55% or 60%
Protein: 25%
Fat: 20% or 15%

Diet
Breakfast (08:00)

Oatmeal
Egg whites + 1 whole egg
Fruit

Mid-morning (10:30)
Tuna/fish/sardines/pilchards
Low fat mayonnaise
Brown rice
Olive oil

Lunch (13:00)
Chicken breast
Sweet potato /potato mash
Greens salad + olive oil/avo/nuts

Mid-afternoon before gym (15:30)
1 banana
BCAA/ glutamine/ creatine

PWO
Whey in water + BCAA

Dinner (19:00)
Lean Steak/ fish/ extra lean mince
Green beans/ salad + olive oil

Pre-bad (21:00)
Whey + peanut butter (no salt no sugar)

I will work out the exact grams later. But that's just an example.

Let me know what do you guys think.

Hi guys

Please assist

Cutting
2200 calories per day
Macros aiming for
Carbs: 55%
Protein: 20%
Fat: 15%

Upon waking up

40mcg Clen + 10mg Yohimbine
1 Cup coffee (No sugar)
1 tsp coconut oil

+/-40 min cardio

After cardio
10g BCAA + 10g Glutamine

Diet
Breakfast (08:00)
60g Oats (raw)
4 Egg whites + 2 whole egg + 2 tsp Olive oil


Mid-morning (10:00)
50 Tuna/sardines/pilchards
150g Sweet potato (boiled)


Lunch (12:00)
200g Chicken breast
200g Brown rice + 100g Sweet potato
Greens salad or Broccoli


Mid-afternoon (14:30)
150 Sweet potato (Boiled)
50 Tuna/sardines/pilchards


Before gym (16:15)
20g Whey in water + 10g BCAA + 5g creatine

PWO
20g Whey in water + 10g BCAA

Dinner (19:00)
100g Lean Steak/ fish/ extra lean mince
250 g Baked potato

currently these foods do not add up to the macros above.

Any advice, comments are welcome.

reason for suspending Keto, i'm going to be doing a lot of travelling and i won't have much control of what is cooked and what was put in. Therefore I will be kinda forced to eat carbs again and I will regain the weight, so rather adjust now and keto later next year.