Keto people

[Don_Draper]

Just now, Picha lite said:

ok uncle I will follow this

You know the drill right? every week 50gms penchu.. protein+fat will remain same..You will focus on muscle build.. When your weight increases go back to first week Protein+Fat+ 50g carbs diet..

[Picha lite]

Just now, Don_Draper said:

You know the drill right? every week 50gms penchu.. protein+fat will remain same..You will focus on muscle build.. When your weight increases go back to first week Protein+Fat+ 50g carbs diet..

sureee

[Don_Draper]

Just now, Don_Draper said:

You know the drill right? every week 50gms penchu.. protein+fat will remain same..You will focus on muscle build.. When your weight increases go back to first week Protein+Fat+ 50g carbs diet..

100g cooked white rice is 80gms carbs

50g cooked white rice is 40gms carbs.. so on

[Don_Draper]

Just now, Picha lite said:

sureee

Let me know how it works...

[Don_Draper]

8 minutes ago, mettastar said:

Cooked chepthunnadu don vuncle.. cooked rice 1 cup weighs around 175-200gms anta..

 

20gms em thintunnav ra 

uncle nuvvu matram keto simple ga cheyyu   mari complex pakodilu antey kastam.. keto lo plateau vostey go to first week calories and do Intermittent fasting..debbaki drop aitahdi..

[Picha lite]

Just now, Don_Draper said:

Let me know how it works...

yaa.. lunch lo no rice aa ayithe? only post workout..btw nenu evg velta gym.

[Don_Draper]

Just now, Picha lite said:

yaa.. lunch lo no rice aa ayithe? only post workout..btw nenu evg velta gym.

Evening velthey Post workout ee tinu.. Breakfast+Lunch No carbs in your case.. oka 3-4 days kastanga untadi.. tarvata alvat aipoddi.. push yourselves a bit.. You can have a protein shake before workout and after workout though..

[Don_Draper]

Keto lo plateau evarian hit chestey gattiga Cheat day teskondi one day and restart keto from next day.. it will reset your leptin levels..

[Picha lite]

Just now, Don_Draper said:

Evening velthey Post workout ee tinu.. Breakfast+Lunch No carbs in your case.. oka 3-4 days kastanga untadi.. tarvata alvat aipoddi.. push yourselves a bit.. You can have a protein shake before workout and after workout though..

okay cool. 

[Don_Draper]

@idiBeZaWaDa : Vuncle nuvvu workout ila split chesko..

 

first  2 workouts will be Compound movement do it 4* 8-12 Progressive loading ( Lowest to highest you can)  Then go for isolated movements.. Nervous system compounds daggara fresh untadi and will help you to build some muscle too..  isolation start chestey anta punch em undadu..

example : Chest day + biceps

 flat bench press   -- Compound

Inclined bench press -- Compound

Chest dips,  -- Compound

Chest flyes  -- isolation

Bicep curls -- isolation

Hammer curls -- isolation

 

You can split like this..Make sure if you are too fried up in the week take 2 days recovery..thats really needed.

[idibezwada]

22 minutes ago, Don_Draper said:

@idiBeZaWaDa : Vuncle nuvvu workout ila split chesko..

 

first  2 workouts will be Compound movement do it 4* 8-12 Progressive loading ( Lowest to highest you can)  Then go for isolated movements.. Nervous system compounds daggara fresh untadi and will help you to build some muscle too..  isolation start chestey anta punch em undadu..

example : Chest day + biceps

 flat bench press   -- Compound

Inclined bench press -- Compound

Chest dips,  -- Compound

Chest flyes  -- isolation

Bicep curls -- isolation

Hammer curls -- isolation

 

You can split like this..Make sure if you are too fried up in the week take 2 days recovery..thats really needed.

nenu inhome workout chesta uncle...like p90

[dakumangalsingh]

Draper ankul Nee work out regime post karo here ?? 

[Don_Draper]

8 hours ago, idibezwada said:

nenu inhome workout chesta uncle...like p90

Okay thats why you are loosing steam.. indeed you gotta check you aren't loosing steam but indeed gaining more strength and stamina. You will know.

[Don_Draper]

8 hours ago, dakumangalsingh said:

Draper ankul Nee work out regime post karo here ?? 

I haven't been working out lately due to lower back issues.. im in love with strength cycle.. so paina dey follow avtunna. Compounds then isolation. Majority i squat almost 4 days a week now Back/Front. No deadlifts yet due to injured back. I wanna improve my Overhead Shoulder press too.

[mettastar]

Eroju tho 1 week aindhi.

Lost 5lbs .. 2days nunchi em thaggale.. may be weekend mandhu effect emo

Intermittent fasting cheyali