To become a fat buring furnace skip the cardio

[Tapeworm]

Nobody does Keto for more than a few weeks and even the multi-monthers reach a point where their body barely burns fat at all unless they add fat burners or cardio, so that's rubbish.

Wolf did a keto diet for the Olympia back in the late 2000s and he came flat and placed badly.

Gf is about 9 weeks in and walking every day.  Tbh I kind of miss the chub.  What's the best way to sabotage a ketoist?

[IroNat]

.

25-30% bodyfat

[Rambone]

That doesn't work perfectly, though. Let's say you need 2K to maintain and eat 1K, your body eventually makes you lose like .03lbs a week at most. I've seen people max out on keto, low calorie, intermittent fasting, you name it. Granted, all were natural but still...in and out works VERY well in the beginning but it slows down a lot without something to force it to keep moving.

You can’t diet forever. That’s why you slowly add calories back in. I dieted down to 2600 calories at my lowest and have added in 75 calories a week every week since. I have nearly no weight gain(1 pound) and the same waist size (31.5”) while adding a total of 800 calories from my lowest point. It gives you more room to diet each and every time.

[HTexan]

what the hell is on his dick

Looks like someone photoshopped a toliet brush on there. 

[FREAKgeek]

. Compound lifts in the 6-8 rep range.

That does absolutely nothing for fat loss

[Marty Champions]

keto will only get u to around 12%bf.....not calorie counting just eatin as u feel

[FREAKgeek]

The whole secret to fat loss is to stabilize your energy and not feel hungry, or don't have easy access to food. That's why some people do well on keto, and others who labor all day and have restricted access to food. If you are hungry all the time and can easily eat, it will never work your brain telling you to eat will win every time.

[Royalty]

He's also running the gear of a Pro. Keto for naturals doesn't really work that well after your body adjusts to it. Also, I can cherry pick people who trained 4x a week and won the Sandow (DORIAN), that doesn't mean any other pro could pull it off (including Ronnie, who did 6x). When you can come up with 30 pros who do that diet and win shows, different story.

I think that Dorian had VERY underrated genetics.


People say that prime Ronnie was better than prime Dorian.


Well, Ronnie practically lived in the gym. And Dorian barely even trained.

[pellius]

Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.

Conclusion: Cardio sucks. Fuck cardio.

Can you post a recent pic to show us how it worked for you.

[Kwon]

Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.

Conclusion: Cardio sucks. Fuck cardio.

So just do 6-8 reps per set then and you will burn fat without cardio?

Isn't 8 reps what we've been doing years?

[Coach is Back!]

Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.

Conclusion: Cardio sucks. Fuck cardio.

K

[Go 4 It]

Keto and cardio absolutely work, the problem is that it's the hardest diet to adjust to, thats where most people fail, the adaptation period switching from carbs to ketones is hell, for my prep it took about 2 weeks for my body to transition and I felt like death. I called my coach 3 times and told him I quit, he kept telling me to hang in there and kept upping my fats, zero energy,  zero pump, zero intensity. The average gym rat is not going to go through that shit and on top of that try to work a 9-5. If it wasn't for me being in prep, I would've quit that diet in 4 days. However,  if you stick to it you will see your physique transform by the day once you hit ketosis,  I never seen changes that rapidly,  not to mention limitless energy.  But you gotta suffer to get into ketosis and not many people are willing to do that.

[IRON CROSS]

Less then 50 carb per day going as low as zero carb days as well, consuming only beef and eggs. He would carb cycle 0 carb days, 20 carb, 50 carb, then back to zero.

Today beef is not like 1965 beef   , just like 'organic egg' BS industry !.

[Go 4 It]

And you were 100% natural for this entire process?

Because if not, then let's have a separate discussion for enhanced vs. naturals on this diet. For people who just use protein shakes and maybe a few multivitamins, this diet is like basically like punching yourself in the face repeatedly on purpose without any major physical transformation in return. You go flat, you lose some fat, you lose a lot of water, then you stall.

Yes, I started prep at around 170 and competed around 155, this diet is the absolute best for naturals. Its great for getting shredded, great for physique guys and fitness/figure/bikini chicks. The entire prep I was completely flat, I only filled out three days before the show once carbs were introduced back into the diet. But obviously the guys in the 70's retained fullness and on this diet because of the added drugs. What I know now about the diet I wish I knew then was to keep the sodium sky high this will negate a lot of the flatness and keto flu experienced in the transition period.

[Go 4 It]

Interesting.

I was on it for exactly 3 months to the day, and my carbs started at around 85 and were at less than 10 in the final month. The calories went from 3K to 1K, then back 1.7K at the end. I also lifted light weights (couldn't go heavy), did not do cardio (no energy for it), and by the last week I was losing 0.5lbs a week. Half a pound. It was basically flatlined at that point. But by my estimation I was least 20lbs heavier than where I wanted to be for a hard six pack.

Carbs should be less then 30, 1,000 calories?? That's the caloric requirement of an 8 year old boy, you need fats and lots of them, I was eating 3 grassfed beef meals a day 85/15, a 6 egg omega 3 omelet, chicken salad with mac oil and nuts, and Salmon for dinner, you need calories.

[Coach is Back!]

This entire thread is a moot point unless you define your goals. Keto isn’t for everyone. You’re eating habits, diet, etc is determined by either your body type and/or physical activity. Period!

[Go 4 It]

I wasn't losing weight with 3K either. I tried that as well. Some people just don't get shredded on it, man. I'm glad you did.

You should get some blood work and check your thyroid, if you are even a bit overweight, one week on this diet you should easily drop 5 pounds of just water from losing glycogen. But I agree with coach, keto isn't for everyone, you gotta give a legitimate shot though to see how the diet works for you or you'll never know, this whole thing is about trial and error.

[Go 4 It]

What you lose in week one is irrelevant. What you lose in week 13 is relevant. All diets work for a while. Very few people on them will get to single digit body fat levels naturally if they're not genetically inclined for it. If anything galeniko's and no one's diet is superior to keto for results and speed, but it's the hardest diet on the face of the earth after the oxygen and water diet.

Not sure what those diets are, but keto has worked for millions of people, and Girondas diet specifically works wonders and you get a carb refeed once a week. But again it worked for me and after I got into ketosis, I actually found it very easy to adhere to, zero cravings and always felt satiated, which I never feel when I'm on a carb diet.

[Go 4 It]

Post the millions of natural dieters who got down to single digit body fat levels on it. I'd like to meet them.
Good for you. I already gave you daps for that in my previous post, so should I give you props this time?  

Look into ketogenic groups of all forms of social media, I've seen housewives go from fat to having abs, tons of success stories on youtube Instagram, and yes they are natural.

[Go 4 It]

Heres one from a keto group, shes a house wife, these groups have tons of sauces stories.

[Go 4 It]

You're doing fine, let's see 9 more.

Here's a few more these are regular people and look at the results.

[Go 4 It]

.

[chrisbro]

some amazing results

[Go 4 It]

Only the 1st and 3rd photos are ripped; the rest are average to lean, which is attainable without keto.

Lol, they're normal people just trying to get into shape, not trying to compete and have striated glutes, you can see the results are obvious and these people aren't killing it in the gym, I've seen numerous stories in these groups, people dropping hundreds of pounds, the diet works, you just have to stay dedicated to it.

[Go 4 It]

I'm not denying they changed due to the diet. I'm saying the same thing could've been done without restricting carbs or being in ketosis. There's two people there who do make the case for the diet, but that's a far cry from "millions." I don't buy it, dude, sorry. It's just another fad diet that works for some but has average results for most (those photos prove it).

I'm sorry you feel that way, anyway, good luck dude, hope you find a formula that works for you.