Introduction Any advice is appreciated

I'm not a big fan of keto so I haven't into this extensively. If you have a lot of fat to lose you won't notice the difference so much because you will still lose fat because it's easier to get results on a simple caloric deficit. It's the small things that count when you only have a bit of fat to lose. What Jerry is talking about in the video only becomes very important when you're already lean and trying to get ripped. He's talking about optimal vs OK fat loss.

MCTs and coconut oil are awesome. But just keep it all in mind. Why not try macadamia oil for cooking as well. Tastes great and is super healthy.

Big0PCaddicT wrote: 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

Jerry Ward is strongly against MCTs, coconut, avocados and BCAAs. I don't agree on all counts though, I'll hit this thread up later if you want more info. But honestly, don't stress about the coconut oil. Just don't use trans-fats and perhaps try to keep saturated fats low.

Ok cool I'd like the fat loss to be optimal and most effective. But think my main thing is to keep things monitors and that we all know helps best to keep you motivated and in check.

With regards to the macadamia oil, I haven't heard of it will take a look around here. Normally the nut oils are tinny bottles and way expensive if you can find it in my area. Since moving in my budget is crazy tight. But am up to giving it a try.

Yesterday's feeding looked like this.


Only notice now I had calories left damn hit and a miss.

My gym results are this.

Hit shoulders hard and added 10min HIIT cardio after my training. 1h15 total session

Dude macadamia nut oil isn't a game changer. Don't sweat the small stuff.

Hi all been away for a while will I was sorting out my house and job but I'm back on track with my diet now in my third week.

Unfortunately I gained back to 114kg but luckily the keto&fasting has brought me back down to 108kg in the last 2.5 weeks.

I have yet to take photos.

Calories is between 1800-2000 and following between a 18-21hr fast as of last week Thursday.

Training is at 4am and hyperseted 4 clusters of 3 muscles and 4 sets with reps of 15-30 in the mornings. Doing pulling movements one day and pushing movements the next. It's hiit training basically with about 10min cardio.

At 4pm sometimes 6pm I do proper heavy sets on 1 muscle about 5-8 exercises 4-6 sets.

Then break my fast at about 6 or at 8pm when I get home where I will eat 2-3 meals in a 1-3hr period.

Am supplementing with creatine mono and glutamine and now and then a whey.

Been using my HR monitor to track my workouts to at least have an idea of my calorie expenditure during my workouts and the day's total is always 1400-1800.

I'll be posting pictures by the weekend. Not looking so good currently sucks if you get off track

Hi BigOPC.

Been waiting for you to active again. Your thread is what motivated me to start up again.

I made good progress but I am now in the boat you just came out of. Started at a new permanent job a couple of weeks ago had to relocate but do not have the finances yet so temporarily residing with a friend for a couple of months until cash flow is sorted. For this reason I can not follow my strict diet but I am staying under maintenance checking out my calorie needs every 2 weeks so I do not get too far away from my goal.

I learned a lot from your thread. Keep us posted on your Progress. I will do the same once I am settled and back on my feet again

Awesome. I'm glad I managed to motivate some people while I learn how my body works. My next challenge will be to learn to build lean mass on this meal plan by playing with the calories