Keto and Refeed

[jlagrassa333]

iv done my research on this and have been on this diet for 2 weeks now. and iv been told several times to wait a month to do my first refeed so i can hop back into ketosis easier after each refeed. i just read one of the stickys about leptin and refeed and stated the exact opposite. I know right now im looking for any excuse to have some beloved carbs so i would like some other opinions on my diet and if i should wait to refeed or refeed weekly. here is my stats, diet, and weekly workout ( i will be starting a aas cycle in a week when my gear gets here so ill post that also )

24 years old
2 years consistent training
197 pounds
6'2
17 bf ? hard to calculate accurately

meal1-3egg=210cal 18pro 15fat- 3bacon=240cal 15pro 21fat=450cal33pro 40fat 0carb
meal2- 4.5 ground chuck beef= 393cal21pro 34fat- 1/4cup cheese 100cal 6pro 9fat 1carb= 493cal27pro 43fat 1carb
meal3- 6.7oz beef chuck steak= 335cal31fat 31pro 0carb
meal4-4oz chicken= 184cal 4fat 36pro0carb- 2tbs naturalpb= 200cal 16fat 7 pro 6carb-1== 384cal20 fat 43pro 6carb
meal5- 3egg=210cal 18pro 15fat- 2.25sausage cooked= 225cal 20fat 12pro 1carb= 435cal35fat 30pro 1carb


1oz almonds= 162cal 6pro 14fat 6carbs




totals-cal2259 170pro 183fat 15carbs (brocolli or mushrooms with meals) protein does not include 24g shake only on workout days


Day 1: Upper Body Power Day


Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day


Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day


Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day


Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day


Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest



AAS CYCLE

WEEKS
1-12 600mg test-e
1-12 12.5mg aromasin
PCT
14-17 nolva 40/40/20/20
13-15 2000 HCG first day 1000 every 3 days after

[ac guy]

Use HCG during the cycle, 250iu twice a week, drop it from your PCT. Add clomid to your PCT 100/50/50/50. What are your goals?

[jlagrassa333]

Use HCG during the cycle, 250iu twice a week, drop it from your PCT. Add clomid to your PCT 100/50/50/50. What are your goals?

i was going to run HCG during but on ironmag fourm we had a huge debate and came to this conclusion. nova should be enough by its self for a simple cycle like this ( i was going to run clomid also but was told by multiple people that it was not necessary cause the cycle is not to harsh) but if i do see shrinking i will add HCG to cycle. if you have an opinion why i should use both im all ears .... its my first cycle ... im 24 yo 195lbs 6'2 for this cycle im trin to cut down and if i can maintain my weight and strength and lean out that would be optimum

[tarmyg]

I would suggest putting all the gear in a bag (It's what I have done) until you have proven to yourself that the diet is working as intended. Doing a cycle while your figuring that out would be fairly pointless and you would end up waisting all that good gear.

Thanks
~T

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"I stay mostly by myself, but it's OK, they know me here"
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[jlagrassa333]

I would suggest putting all the gear in a bag (It's what I have done) until you have proven to yourself that the diet is working as intended. Doing a cycle while your figuring that out would be fairly pointless and you would end up waisting all that good gear.

Thanks
~T

i have used clean eating for quite some while now and that has worked to build muscle but i still have excess belly fat im tryin to cut out. this keto has worked well so far but im worried its to much loss too fast. iv lost 8 pounds in 8 days and my intensity in the gym has been really tough to keep. my strength is still there but it doesnt last thru the workout like it used to. so the diet is working as far as i can see and i dont plan on starting the cycle for another week or 2. i plan to cut this entire cycle i just dont know if ill be able to keep the intensity that i like unless i refeed often. then aftrer cycle maintain for a little bit till i recover then try to lean bulk and stay under 12%bf. what ya think

[Back In Black]

Refeed every week. Even with AAS I wouldn't want to wait any longer.

Don't you eat veggies?

Read this

http://forums.steroid.com/nutrition-...enic-diet.html