Introduction Any advice is appreciated

You are relying too much in those keto stix. They don't tell the full story because you can show zero ketones in the urine and still be in deep ketosis. The converse is also true where you could show ketones in the urine and not be in deep ketosis at all. What you can take to the bank is that after a cheat meal it will take 3-5 days of solid dieting to get back into the deep ketosis where you were. Remember the body's main energy system is carbohydrate and it will strongly revert back to that if given the chance.

Big0PCaddicT wrote: Does IF interfere with keto?

No In fact fasting is fantastic help for this. Just don't eat all your aloted carbs in one meal. What ever your carb threshold is, spread it as evenly as possible.

Ok do remember a mention that the sticks aren't very accurate or reliable. It is the only stuff I can get in my crummy town. But this does make sense as my energy is a lot more stable when in keto. First day or 2 after the cheat I suffer from hunger and halfway through the day my energy is totally drained. I know my diet is to the T as I track all foods intake. Carbs never exceed 25g a day. Calories are still around 1950 to 2050. My energy in gym is quite strong too.

I find the IF 6 to 4hr feed window works good for me. I get to get all my food in and not worry about the day further. I will test it out next week properly. As yesterday I felt super full all day.

Question: if I get up at 5 and eat 7 to 11 or 1 and only gym at 16h30. Will the gym(including pre workout) kick me out of fast or is it better to try move the 4hr feed up to 12 to 4 and then add in training time under the feed as I've read that workouts can break fast but also not a consistent topic everywhere as people choose to gym AM then enter the feeding window.

The keto strips test for ketones in urine, this is only present when the ketones "spill over" into the urine.

You were not out of ketosis, there were just no ketones in your urine when you tested bud.

Bro your IF method is backwards. 1st if you eat so early, it leaves the rest of the day without calories so you can get really hungry. Second in the morning after sleep your bodies diurnal clock has primed hormones for fat loss. If you gym in the afternoon this makes things even worse - you need to RE-fuel after resistance training or suffer muscle loss. On your schedule what would be best is to wait earliest noon time to break fast. Workout, then have finish the feeding feeding window after that.

Pre-workout supps can affect the fasted state dramatically - not to mention ketosis. Check the ingredients . Most stimulant based pre-workouts should be safe.

Current preworkout. Pump is very good and keeps energy level for a good long workout

Makes sense will look into your method. Problem is travel time to and from gym doesn't allow me to make a 6hr feeding window. Also don't like training on a full stomach. Makes me throw up with our current high rep low rest program. Even drinking too much water in gym makes me feel nauseous and uncomfortable. Can't move the feeding window to after gym that means stuffing my face for max 4hrs as I get home at 19h00 to 19h30. That level of full will make me not sleep well if I can even sleep and means going to bed close to 12am. I normally get in bed at 9.

Weigh in this morning hit 105.5kg. Glad to see I've broken 107 now. Hard work is paying of it seems. Target is 95kg think I'm well on track for my goal date of end October. I hope I can have decent abs popping by then.

Doing great man!

Big0PCaddicT wrote:

Current preworkout. Pump is very good and keeps energy level for a good long workout

Makes sense will look into your method. Problem is travel time to and from gym doesn't allow me to make a 6hr feeding window. Also don't like training on a full stomach. Makes me throw up with our current high rep low rest program. Even drinking too much water in gym makes me feel nauseous and uncomfortable. Can't move the feeding window to after gym that means stuffing my face for max 4hrs as I get home at 19h00 to 19h30. That level of full will make me not sleep well if I can even sleep and means going to bed close to 12am. I normally get in bed at 9.

You have a challenging case mate, your diurnal schedule is unique. I also hate working out with food in my stomach, that's why I workout fasted. I feel agile and flexible. Any food will leave me bloated to a degree. Also only tend to drink whilst lifting when my body reminds me, but I guess that's more from the intensity of training (little rest in between ect so I forget about drinking water/ intra workouts).

About the Pre. It's very basic. In my books not worth it. Avoid taurine in a pre when combined with beta-alinine, AAKG ect. negacts effects. As far as stimulants it only has caffeine? The electroyte mix is good for someone on keto (but can be fixed in a diet if you eat something like bone broth or the like.) The L-Leucine does and will affect insulin. It is the 1 amino acid that causes the greatest insulin response. That's 1 reason why it's important post workout.

At the moment this preworkout is working well for me. When it's done I'm going back to hemorage for 2 months but just bought this month so for the next month I'm on this as don't have space in my budget to let it go to waste.

What negative effects should I get as I have not felt or seen anything negative. Energy is good and pump is strong and quick on this preworkout. I know preworkout also affect people differently. My training partner burst out with a bad rash from Hungry Muscle. A lot of people say hemorage is crap and I find it works very will for me. I've tried SuperFreak and dark rage as well as some excuses for preworkouts. So I think this is very individualized

Remember the longer you use stimulants, the less effective they become.
This is due to receptor down regulation.

Be careful not to rely on these products to get through a training session.
They are better saved for days you really need the boost or during PCT.

That said, I enjoyed super pump max, and will be trying beserker when I need it again.

As you approach your goal you can look at incorporating ECA or even Clen.

Ya I try not to use it whole week. I can get my hands on a product called lightning(Fat burner) it's a eyca will this work for later on maybe only in October

Mason Might wrote: Remember the longer you use stimulants, the less effective they become.
This is due to receptor down regulation.

Be careful not to rely on these products to get through a training session.
They are better saved for days you really need the boost or during PCT.

That said, I enjoyed super pump max, and will be trying beserker when I need it again.

As you approach your goal you can look at incorporating ECA or even Clen.

Buy 2 get 1 free this weekend @ Chrome:
www.chromeshop.co.za/

Big0PCaddicT wrote: Ya I try not to use it whole week. I can get my hands on a product called lightning(Fat burner) it's a eyca will this work for later on maybe only in October

Yea.of course bro, the closer you come to single digit body fat the more the shit will cling on to you. So save that as an ace up your sleeve to blast off the stubborn fat stores.

Got me some bcaa. Best to take 5g before and after or 10g once off. Or put 10g in my water and sip while training

Best to taste it first.

BCAA have a buffering effect, so you want them in your system before you train.
They also assist with recovery, so again after you train.

The taste will determine if you wanna sip it throughout the workout.

IMHO, BCAA must be the most effective anabolic known to man - based purely on their taste.
Anything that tastes that Bad MUST be good for you & visa versa.
And BCAA are the most disgusting things I have ever taken.

I'd rather suck a malaria pill :sick:

I have 40grams of Bcaas a day. 15g intra and then 5g with every meal.

Ha ha ok awesome will rather have it then before and after

Damn isn't 40g too much

At R300 for 500g you getting 11days that R900 a month on bcaa only

Rhino taking the stage...
Costs money to look good

@OuplPiel, Bcaa's have nothing on the CEE creatine from bssa. Thats in its own league. In the mornings ill have a teaspoon of flaxseed oil after the creatine just to get rid of that taste :sick: :whistle:

Big0PCaddicT wrote: Damn isn't 40g too much

At R300 for 500g you getting 11days that R900 a month on bcaa only

YOU don't need that much mate. Rhino is competing. Have your bcaa's (10-20mg) around your workout. YOI only need to concern yourself with bcaa's if your meals don't have good protein sources. Vary sources and you should be fine mate. At the most have 3mg leucine if it's a crap meal.

So went for an assessment I'm happy to see all measurements go do some a lot. Good results I think over only 2 months. Measurement:

23/01/2015



24/03/2015


23/01/2015


24/03/2015


Progress in improving

Plus 1 brother. You've done brilliantly. Shown some serious discipline and clearly it's paying off.
Keep it up!
Look forward to seeing your progress, not long until your abs start making an appearance.

Tell me are you looking to run a cycle? Pick up mass? What's the next step? (Other than a tan )

Well done, going like a good thing!!!

Have you laid those pics out side by side.
It makes the progress super obvious.