Alexart photos

[devil_911]

oh sorry i didnt knew you were on keto.then do what ever it says.i was talking about normal diet and fat loss.

althogh i still think cardio is a must.i dont know much about keto someone who has tried it might be able to give you good advice

[legacy]

I wish you the best of luck mate with your weight loss and hope the cut goes to plan. Keep us posted on your progress.

[alex-art]

oh sorry i didnt knew you were on keto.then do what ever it says.i was talking about normal diet and fat loss.

althogh i still think cardio is a must.i dont know much about keto someone who has tried it might be able to give you good advice

Yes, with normal low-cal diet cardio is a part of success. But on keto you don't have much glycogen to support your energy needs. But you still need to keep sweating and in order to do so normal weight training changes with 60 sec rest between sets and higher (12-15) number of reps.

2 years ago I was dieting in similar way but with lower fats and higher proteins (around 300g protein, 80g fats and 50g carbs daily) and was loosing 1kg per week. I went from 90+ to 78kg but stopped as was scared how small I am

Now I have 220g proteins, 160g fats and 30g carbs 5.5 days per week and carb load for 36 hours. Fat loss is slow but I'm not using any fat burners yet.

[PeterDolan]

I think on cyclic keto you should do cardio even if only for the 3 days after your carb meal. Just a walk, make it so it doesn't seem like cardio by walking the dog etc

[alex-art]

I think on cyclic keto you should do cardio even if only for the 3 days after your carb meal. Just a walk, make it so it doesn't seem like cardio by walking the dog etc

Good thought thanks, will try to add some cycling on Sunday as it's next day after carb load

[PeterDolan]

Could always start off with out it and add it in if the fat ain't budging. Remember that you'll lose a ton of weight when you start cause you'll drop alot of water and you'll gain a kilo or two after your carb meal too. Use the mirror, not the scales

[alex-art]

Could always start off with out it and add it in if the fat ain't budging. Remember that you'll lose a ton of weight when you start cause you'll drop alot of water and you'll gain a kilo or two after your carb meal too. Use the mirror, not the scales

I haven't experienced any initial weight drop really. Don't know why, might be because I drink heaps of water and run to a toilet just after 15min of any glass I'm actually rely on body tape not scales.

[Optimass]

I prefer the tape and mirror to guage my drops (normally).

Cardio on keto is not essential but it will help for sure. I know some very accomplished bodybuilders that do not use cardio at all to cut - (use it only in the final few weeks of contest prep).

Also, the short rest periods and high reps will assist - but again, not essential. You can maintain your size and strength longer if you stay properly hydrated on lower volume weight training and at lower reps.

If you are losing more than 1kg per week then you are losing weight too fast - this will often mean you are at risk of over traumatising muscle and will result in what you described above in your previous cut - (felt small).

The best way is to manipulate your calories slightly to stick between 0.5 - 1 kg loss per week. You'll keep all of your gains and maximise your result if you monitor and maintain this as a glide path.

[alex-art]

Thanks a lot, Opti

[weener lad]

Still not sure if I need to include any cardio as most of the sources discourage it in order to keep muscles.

What sources are telling you not to? Cardio is required regardless of the type of diet you are doing. What varies is the type and intensity of that cardio.

I have not done a Keto diet to lead into a comp and don't wish to but most of the people I know that do Keto also do a fair bit of low intensity cardio. Just a thought but perhaps have a read of BigMD workout journal leading into his first Pro Show. He was Keto.

http://www.nzbodybuilding.co.nz/viewtopic.php?f=8&t=4413

[jimjim83]

Still not sure if I need to include any cardio as most of the sources discourage it in order to keep muscles.

What sources are telling you not to? Cardio is required regardless of the type of diet you are doing. What varies is the type and intensity of that cardio.

I have not done a Keto diet to lead into a comp and don't wish to but most of the people I know that do Keto also do a fair bit of low intensity cardio. Just a thought but perhaps have a read of BigMD workout journal leading into his first Pro Show. He was Keto.

http://www.nzbodybuilding.co.nz/viewtopic.php?f=8&t=4413

That didnt turn out so well

[alex-art]

Just a thought but perhaps have a read of BigMD workout journal leading into his first Pro Show. He was Keto.

http://www.nzbodybuilding.co.nz/viewtopic.php?f=8&t=4413

Thanks mate, will do

[alex-art]

Today

[huck1972]

mmmmmmmmmmmmmmmmm?

well, i'm lost for words!!!!

[alex-art]

mmmmmmmmmmmmmmmmm?

well, i'm lost for words!!!!

hope it was positive comment

[thatwaslight]

Def made some improvements in size bro have u started cutting yet?

[rovr4on]

much less saggier around the tit region, but def can see a difference. you will look good if you can do a good cut and maintain the muscle champ!!

[aidangro]

yea bro looking big, hows your keto going, is your bf going down? you look like you lost some off your chest, traps look big

[jimjim83]

Today

Time to cut down fatty! :pfft:

Looking like you have added some good mass. Is it for anything in particular or just because you can?

[Optimass]

Today

Time to cut down fatty! :pfft:

Looking like you have added some good mass. Is it for anything in particular or just because you can?

I'm impressed - nearly positive Jim! (baby steps mate - days not over )

Good shots there Alex - Your still look like holding a lot of water but you'll look pretty swole the leaner you get and the less fluid there is. Will tighten up the excess around your chest too - If you can get down to 10% I suspect your skin will sit pretty much on your pecs.

Well-done any way mate -

[Riccardo]

Mate I suggest You jump on a strict keto diet (dunno if you have already), I've found this is the quickest and best way to do a cut. You've started to tighten up round the arms and chest, Now just time to get rid of the belly fat. Great progress already, Hit the cardio hard aswell, High intensity. You obviously have a solid amount of muscle and should look good once you strip all the fat.

Best of luck.

[mr natural]

getting there. keep it up.

[alex-art]

Def made some improvements in size bro have u started cutting yet?

Yep, right in a process

[alex-art]

yea bro looking big, hows your keto going, is your bf going down? you look like you lost some off your chest, traps look big

Keto is Ok, Sun-Fri morning on, Fri afternoon - Sat off. As I said before, going quite slow so I've started some walking before the sessions. Still looking for a bike so can ride around with my gf. And yes, started taking Muscletech Hydroxycut Hardcore 3 days ago.

[alex-art]

Time to cut down fatty! :pfft:

Looking like you have added some good mass. Is it for anything in particular or just because you can?

Yep, cutting right now Because I can but will see how it goes - distant target is to hit Akl Novice \:D/