[asdasdasd]

my workout for cut
MONDAY-Squat 4*10
Bench press 4*10
Barbell rows 4*10
Deadlift 4*10
crunches on ball
30 min run

TUESDAY-30 min run
core workout
30 min bike

WEDNESDAY-Squat 4*10
Push press 4*10
Triceps Pushdown - Rope Attachment 4*10
Pull-ups 4*10
bicep curls 4*10
crunches on ball
30 min run

THURSDAY 30 min run
core workout
30 min bike

FRIDAY Squat 4*10
Bench press 4*10
Barbell rows 4*10
Weighed dips 4*10
Peacher curls 4*10
crunches on ball
30 min run

SATURDAY-30 min run
core workout
30 min bike

my keto diet for cut

1.MEAL-omelet with two whoe eggs,5 small mushrooms,1 yellow pepper,2 foweret of broccoli

2.MEAl-3 slices turkey,50gr fat free cheese,1 carrot

3.MEAL-3 slices turkey,50gr fat free cheese,1 carrot

4.MEAL-beans,tuna or potato tuna or rice tuna

5.MEAL[PRE WORKOUT]-1 tuna,1 slices with tbs paenut butter

.................................................. .................................................. ....
6.MEAL-tuna,broccoli or cabbage tuna

7.MEAL-200gr cottage,36 kermels of cashew

is that good for cutting???

[julio40]

leave out the carrot, the peanut butter, and the potato they add up to to much carbs. During keto you have to keep your carbs lower than 30 grams.

[asdasdasd]

Total: 2001
Fat: 99 893 45%
Sat: 20 180 9%
Poly: 19 170 9%
Mono: 38 343 17%
Carbs: 86 274 14%
Fiber: 18 0 0%
Protein: 201 806 41%
Alcohol: 0 0 0%

isnt it good???

[Thomas_Rivera]

Drop carbs to 20 and under. What's your body weight?

[asdasdasd]

i am 15 y old,146 and 5,6.i am around 14-15% bf.i put only one carrot,no pepper in breakfast but i put 150gr yagurt,also i put 18 kernels of cashew instead of 36.which means that the carbs now are 60 gr.My pre workout meal is ok[1 slice thin whole wheat bread,2tbs peanutbutter,1 tuna]??any other corrections?

[julio40]

thats way to much carbs. and too much protein for being only 146.
are you sure you want to go on CDK only being 146 lbs.

[asdasdasd]

Originally Posted by julio40

thats way to much carbs. and too much protein for being only 146.
are you sure you want to go on CDK only being 146 lbs.

yes i want for my first time try this diet looks goodok i put out my tuna[pre workout meal] and the 1 slices of bread,and i will eat 3 tbs peanut butter mixed with the breakfast's yagurt for my pre workout meal,the macros now are protein-171,carbs-50gr,fat-92gr.Is it better?iam waiting listen more corections.Thank you my friend?

[JD is HUUGGAAHH]

gota up your fat bro, def dont want to be taking in foods that are low-fat or fat free.

Im not sure about the beans either, those may be throwing your CHO intake off, i know they are full in fiber but the CHO:Fiber im not sure about.

With your CHO and PRO intake so high seems to be more like the AD than CKD, I was confused a little about this as well. Do a search and you should be able to figure out the differences.

[ibanezman88]

this doesn't seem healthy at all.

how do you have enough energy for your workouts?

[Thomas_Rivera]

Originally Posted by asdasdasd

i am 15 y old,146 and 5,6.i am around 14-15% bf.i put only one carrot,no pepper in breakfast but i put 150gr yagurt,also i put 18 kernels of cashew instead of 36.which means that the carbs now are 60 gr.My pre workout meal is ok[1 slice thin whole wheat bread,2tbs peanutbutter,1 tuna]??any other corrections?

20 and less, start to read carefully. And now I turn my attention back to serious dieters and bodybuilders.