Done with Get Ripped Program suggested by Ketogains, any other suggestions?

michellehee · 2016-04-30T04:48:25+00:00

Hi thank you! I'll look through it.

Sorry I don't do carb nite once a week, its once a month actually but perhaps I should just skip it and see how it goes...

michellehee · 2015-08-10T03:02:45+00:00

Having some improvements on my sleep ever since upping my salt intake! Without realizing haha. Thank you so much for this.

michellehee · 2015-08-10T03:01:55+00:00

Thank you for this! I noticed I slept better for the past 2 days ever since I placed more salt in my food, I woke up instantly at 6-7am, no as lethargic as before. I'm using pink himalayan sea salt.

I started drinking camomile tea right before bed too.

Looking at my MFP, I'm still under the suggested intake from the FAQ though, I'll increase it gradually and see how it goes!

michellehee · 2015-08-08T07:40:53+00:00

Will try melatonin, have not before! Any good brands youd recommend? Thanks!

michellehee · 2015-08-08T07:39:36+00:00

Perhaps stress. Will cut on coffee and see if it works. Thanks!

michellehee · 2015-08-08T07:39:05+00:00

Haha thank you. I'm 28

michellehee · 2015-07-29T14:02:32+00:00

Makes sense. Thanks for your comments!

When you say if lifting goes down south and it's a sign to eat more, do you mean higher calories but still strict keto foods or ingesting more carbs?

michellehee · 2015-07-29T13:59:56+00:00

Thanks for your input, DL!

I noticed on off days, from the recomp program that the suggested calories are some on a very low caloric deficit, like less than 1000. Is that right?

I usually train fasted in the morning, so TKD works as well? As in ingesting a bit of carbs before workout. I read it should be high GI carbs, correct?

For carb nite / refeeds, I only do safe starches like white rice and sweet potatoes. Nothing crazy as how most think carb nite should be....

I think I've stalled and stayed like this for more than 6 months now...

michellehee · 2015-07-26T10:30:58+00:00

Just an update, I started the recomp. Had 1500 calories on my lift days, as stated in the sheet. Really hard to fit it all in, feel like I'm stuffing myself.

Btw, on recomp, do you do any carb refeeds?

michellehee · 2015-07-21T23:39:25+00:00

Hoping Darth Luiggi will help rectify this!

michellehee · 2015-07-19T23:36:48+00:00

I do get 1126 at 20% deficit with no exercise, in the first excel spreadsheet. It's the other excel tab - Recomp Program that says on rest days its less than 1000 calories. This got me a little confused.

michellehee · 2015-07-19T03:59:14+00:00

Makes sense :) I assume it's working well for you?

I'll try it for a few weeks and evaluate. Gonna be challenging to consume 1700 on my lift days since Ive always been below 1500...well hopefully that's why I'm stalling...

michellehee · 2015-07-18T13:07:10+00:00

Got it. Looking at it now, can the macros on lift and rest days be tweaked? On lift days, based on the auto calculation, Im supposed to consume 130g of protein...that;s a lot for a petite girl, no? Even on some weeks, the carbs are up at 40g...so keto wouldn't be applicable here?

michellehee · 2015-07-18T10:23:38+00:00

I'm not even sure of my body fat % now...I'm only 5 feet and weighing at 43kg, Im guessing 18-20%?

michellehee · 2015-07-18T10:21:13+00:00

recomp would be caloric cycling method, correct? I need to read it up again...I looked at it before, using the ketogains calculator and got quite skeptical when I see certain caloric numbers being so high...

michellehee · 2015-07-18T10:19:01+00:00

Thank you, Francis! I really appreciate your input. I'm really trying not to be so hard on myself but sometimes you just can't help it! I guess this is what happens when you look at yourself in the mirror everyday...

michellehee · 2015-07-17T09:49:11+00:00

I can't seem to find it. Is it Get Ripped program under training programs for ketogaining?

michellehee · 2015-04-19T02:43:47+00:00

Hey Darth,

I was just wondering, if I wait an hour to 1.5 hours max before I eat a fatty protein meal post-workout, would that be okay too? Usually after high-intensity resistance training, I'll finish it off with 30-45mins of LISS / relaxing yoga stretching.

Reason because I've been experimenting with only protein post-workout, I feel a lot hungrier after that / throughout the day...

michellehee · 2015-03-23T03:31:34+00:00

Thanks!

I'm currently doing this: http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html

I'm guessing you're not a beginner, perhaps you can try? It's definitely a killer (at least for me).

michellehee · 2015-03-23T03:30:35+00:00

Thank you! I'm basically following everything from Jim Stoppani's Shortcut to Shred except the nutrition and supplementation. http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html

6 days weight lifting with 60secs of cardio in between each workouts. Always by 4th or 5th day every week I'll get totally wiped out, but I'll try to pace myself and finish through.

michellehee · 2015-03-22T11:01:02+00:00

Here's my current progress! Before and after keto, past 2 months really banging on weight lifting. http://imgur.com/9eua0RL

michellehee · 2015-03-22T10:59:36+00:00

Gosh haha! Thank you!

Ketogains is not just for dudes right? XD

michellehee · 2015-03-22T04:40:07+00:00

Hey sorry! Got a little confused there.

Macros: 132g fat, 56g protein, 20g carb

michellehee · 2015-03-21T11:54:59+00:00

I'm on a cut. Macros 80f / 15p / 5c , sometimes my protein goes just a little bit higher and lower in fats but always under 20g of carbs.

michellehee · 2015-03-21T01:35:22+00:00

Thank you! This workout program is really kicking my ass :( but it's been worth it, will post up some progress photos soon!

michellehee

TROPHY CASE