I would agree, keto definitely has a great impact on sex drive and I believe the diet raises natural test quite a bit

Cutting calories definitely works, no way around it. I just find keto easier to stick to, have less cravings, hunger, more energy and strength gain even while dieting.

The following information is basically a summary that is found in Lyle McDonald's Ketogenic Handbook:

First and foremost, for one to lose bodyfat, one must be in a calorie deficit:
-the most simple way to do this is to simply multiply your current bodyweight by 12, this will give you your caloric level that you will need to consume to lose fat ie if you weigh 200lbs, then 200 x 12 = 2400 kCal. This is how much calories you must consume.

The next step is to set your protein intake:
-in the book, Lyle recommends a protein intake of 0,9g/lb bodyweight ie using our 200lb person, he will need to take in around 180g protein per day.

The next step is to limit carb intake:
-carb intake should be less then 30g/day, this equals only to around 120 kCal of carbs coming only from fibrous veg like broccoli, spinach etc.

The next step is to set fat intake:
-this is calculated by subtracting your protein calories and carb calories from your total calorie intake, then divide that number by 9 to get your fat grams
-protein 180 x 4 = 720 kCal
-carbs 30 x 4 = 120 kCal
-fat = (2400 - 720 - 120) ÷ 9 = ±170g

So your macronutrients will be as follows:
Protein = 180g
Fat = 170g
Carbs = <30g

Now that you know your calorie intake and macro nutrient lay out, you must follow the following cycle:
Sunday - Friday Evening: eat the above low carb menu
Friday Evening: start carb load
Saturday: carb load

From Friday evening till Saturday evening the carb load should last between 24-30 hours.
-so if you start carb loading 17:00 Friday, then you should stop carb loading between 17:00 and 23:00 on Saturday.
-during this time you can eat basically what you want, but it is best to keep fat intake lower, protein moderate, and carbs high.

Yes this is true. But I'm not only looking at it from a fat loss perspective, but also a fitness perspective

I've come to the conclusion that if you do not want to diet and eat chicken and broccoli 5x a day, a high level of activity will help you achieve a ripped physique.

All you have to do is:
-Eat like a normal person but eat in moderation.
-Weight train 3-5x a week
-Weight lifting MetCons 3x a week
-Run 5km 5-7x a week

I've observed a few people at the gym who trains like this and eat what they like.

Of course, this plan won't get you ripped and huge, but it will definitely get you sub 10%, fit, ripped and strong.

Anyone agree with this?

Let's say you must eat 2500 calories/day to maintain your weight or do a "recomp"

I would structure it like this:

Weekly calorie budget: 2500 x 7 = 17500

Let's say you workout 4x a week:

Monday: workout 3025 calories
Tuesday: workout 3025 calories
Wednesday: off 1800
Thursday: workout 3025
Friday: workout 3025
Saturday: off 1800
Sunday: off 1800

So essentially your still eating 17500 calories a week, but your eating more on workout days and less on off days.

You could even fast on one of your off days, meaning you can eat even more on workout days.

I just wrote some metcons for simplicity sake, but will switch them up after a while or every week. And thinking of new metcons every week that apply to the bodypart being trained that day gets difficult after a while.

I just outlined a basic routine, hence no push-press, but I do use it in my training often.

I read about a simple template in designing your own metcons:
3-5 rounds of:
5x oly/powerlifting movements (cleans, power cleans, snatches, overhead squats, hang cleans, deadlifts, thrusters, front squats, back squats etc)
10-20 x basic bodyweight exercises (push ups, pull ups, bodyweight squats, hanstand push ups etc)
10-20x ancillary bodyweight exercises (wall balls, burpees, box jumps, toes to bar, knees to elbows, crunches, leg raises etc)

So how about?
Monday: Legs
Squats - Work up to 5RM
Accessory exercise: Leg Curls 4 x 12

MetCon:
3-4 rounds of:
10x 50kg Thrusters
10x Burpees

Tuesday: Chest, Delts, Tris
Bench Press - Work up to 5RM
Chest Press Machine - 4 x 12
Lateral Raises - 4 x 12
Tricep Pushdowns - 4 x 12

MetCon:
3-4 rounds of:
10 Pullups
15 Pushups
20 Crunches
25 Bodyweight Squats

Wednesday:
OFF

Thursday:
Back, Bis
Deadlift - Work up to 5RM

MetCon:
3-4 rounds of:
5x 60kg C&J
10x Pull Ups
15x 20" Box Jumps

Friday - Sunday:
OFF

Thanks coach.

I'm just not sure how to structure the metcons after my squat, bench and DL training.

Should I do the same metcon every day or should I do metcons based on the bodypart I train that day?

ME = Maximum Effort (Westside Principle)

Yes I know you can get ripped on diet alone, but I would like to increase my aerobic fitness and anaerobic capicity.

I know its somewhat difficult to train both systems at once, but I would like to do it, just not sure how.

That's why I thought of doing my strength training, followed by metcons and then some running.

Yeah, pretty much ripped, fit and strong. Don't care to0 much about size at the moment!

I've become a bit bored with normal "bodybuilding" type workouts and I want to try something new.

I've read about combining like power training with crossfit metcons (metabolic conditioning) workouts but not sure how to structure it.

I've read this article:
http://forum.bodybuilding.com/showthread.php?t=111530641&page=1

But I'm still a bit uncertain how do structure the metcon WOD's. I'm uncertain about how to design WOD's as in what exercises to do as part of the WOD.

My thinking was:
Monday
ME Squat (work up to 5RM)

WOD
4 rounds of:
08x Pullup
10x Pushup
12x Box Jump
14x Wall ball

20-30min run

Tuesday
ME Bench (work up to 5RM)

WOD
3 rounds of:
5 reps 75kg thrusters
10 pull-ups
15 push-ups

20-30min run

Thursday
ME Deadlift (work up to 5RM)

WOD
3 rounds of
10x Pull Ups
10x 60kg C&J
10x 20" Box Jumps

20-30min run

I think its very sensible to move your eating time to a later time, as I've found if I fast for 24H, I find it very hard to control my hunger when I break the fast and I sometimes binge, which then means I fasted for nothing.

I usually do a 24 hour fast, so then you can also eat more calories on eating days.

Let's say you eat 1000 calories after a fast, then you can eat over 3000 calories on "eating" days, and still remain the same weight as your weekly average is still the same.

Weekly Calories:
2600 x 7 = 18200 kCal

Monday: 3240 Calories
Tuesday: 3240 Calories
Wednesday: 1000 Calories (FAST - Dinner)
Thursday: 3240 Calories
Friday: 3240 Calories
Saturday: 3240 Calories
Sunday: 1000 Calories (FAST - Dinner)

Carbs aren't essential - true, but who wants to give them up if you don't need to?

So in other words you didn't even bother reading the SAME links I posted on Page 1? Do you even know who Alan Aragon is? Oh I forgot your such an expert on human metabolism. Such great advice you give: only eat protein and use AAS. I think you should become a prep guru

I posted these links on page 1 already. I guess no one bothered to read it

I'm white

Honestly, how is the US to live in?

Since South Africa is becoming a shit hole, I was wondering what are some countries that are good to emigrate to that:

1) Are safe
2) Are not too expensive
3) Have good job opportunities
4) Where tax money goes to good use

And please give reasons why its a good move...

Who is this girl?

HHWYHI??

PDF on BodyOpus for those interested:
http://uppit.com/zxojw0mlerzd/Dan_Duchaine_-_Body_Opus.pdf

I'm on clen and t3. Guess its only a matter of time then.

I am sticking to a diet atm. Since last year I've lost about 20kg's all by just lowering overall calories, focusing on clean food and fasting a few times a week.

So I'm just struggling to get past 12% bodyfat now. Want to get to 8%. So I thought I wanted to change it up a bit.