[Jlausen]

The bb.com forums are pretty good on keto. I tried it and puss'd out, like 2 days before my first carb up. It was CKD, though. All the articles I have are on that.

[peltco123 (Banned)]

I want one on SKD, so I can get the basic idea and then more on TKD.

I found this, but it refers to other readings so much it is worthless.
http://anabolicminds.com/forum/weigh...enic-diet.html

[Jlausen]

http://www.thinkmuscle.com/articles/...genic-diet.htm

This is one someone on this forum gave me, it's pretty good.


What do you guys do for back/biceps days? I lift between 45-60 min M/T/T/F, and for my back/bi day I do

DL 3x5 (rack pulls if I'm feeling lazy)
Seated Rows 3x10
V Grip Pullup 3x10
Wide Grip Pullup 3x10
Kroc Rows 3x20

I don't really do any isolation exercises, how important are they? I've always been under the impression compounds were better for the most part. My arms are getting bigger but they've always been small...my main goal really is to get a broader back, but for lats I wasn't really sure what to do. I feel like this is alright for all-around though. I definitely feel it all over.

[LGB (Banned)]

The problem with generic routines like that is they don't have any set scheme for progression. You need to pick the best/most simple exercises and pound them until you can't add any more weight to them. deadlifts/bb rows/pullups are all you really need.

[peltco123 (Banned)]

I am really strapping down and doing some reading and thinking I am going to try a targeted keto diet. Will let you guys know how it goes, also, Lurker lmk how the lean gains thing goes.

What I posted on bb.com:
"Well even if I can't lift I plan to start doing either 30-45 min of cardio a day + 15 min of core on some days.

I have been doing some thinking and have come up with this plan:

*2800 cals on lifting days - 2700 on cardio/core days - 2400 cals on off days

*75-80 carbs on lifting days (30 glucose carbs pre&pwo = 60) - 50-55 carbs on running/off days

*roughly 34% cals from protein (~240 grams) and then the rest from fat (55% lifting-58% off)/carbs

What do you guys think?

Right now 2900 cals on a 40/40/20 diet seems to have me gaining maybe .5 or so pounds a week."

Now that I have done some more reading I might down the protein and up the fat a bit.

[Jlausen]

Originally Posted by LGB

The problem with generic routines like that is they don't have any set scheme for progression. You need to pick the best/most simple exercises and pound them until you can't add any more weight to them. deadlifts/bb rows/pullups are all you really need.

Less **** to do is alright with me, haha. If 3 a day is alright, I'm not going to complain. Just work until failure? I look for workouts but most are compiled by curl jockeys or have like 11 lifts a day on a 4 day split and I don't have the time/attention span to be in the gym for 3 hours and just lift.

[LGB (Banned)]

Pick a reasonable rep/set scheme and get stronger at it in all the main lifts. For the most part, it really doesn't matter if you do 5x5 rows and add 100lbs to it or do 3x8 rows and add 80lbs to it. Certain lifts are better at certain rep schemes by nature for each person, i.e. i sure as hell don't wanna be doing bb rows for sets of 12.

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