Keto

Just killed my abs so please don’t look at my messy hair – it’s the hair of a killer Currently I’m combining a few nutrition approaches and it works very well without feeling “dieting”. The newest approach is kcal-cycling. So my nutrition is now a combination of intermittent fasting (16/8) keto (noon till evening) slight carb-backloading (after training) and that’s new: calorie-cycling with a 2-day refeed on weekends. What you wanna do first: calculate your WEEKLY kcal needs incl. weekly workout etc. I would need to eat about 16700kcal/week to keep my weight. Now decide how much you wanna go down to loose fat. My decision was to save 2700kcal weekly. On weekdays I eat less than 1700 kcal. Then leg day approaches mostly on Friday so the day before I’m up to 2000kcal then Friday 2600 and Saturday 2600kcal. Sometimes on Sunday I’m so full from my refeed that I even go down to 1500. That’s it – and look at me – it works #obliques #intermittentfasting #weightlifting #gym #workout #ga...

Havent done a physique check up in a while so I thought Id share! Currently 80-81kg here compared to 87kg last year. What have I done differently? – Reduced my total caloric intake from 4500 to 4000 Cals. – increased hypertrophy after my training sessions. – focused on timing of nutrition rather than overall caloric intake. – incorporated low carb days (under 50g net carbs) on rest days. – eaten until Im satisfied not about to vomit – incorporated more Cheat meals into my diet! (2/3 times weekly) For me training and nutrition is about long term goals I figured that eating until Im about puke everyday is not sustainable and I feel so much better now! Training 9 times a week killed my motivation and body so by cutting back on this I feel again much better! Life is about sustainability and balance! Find what makes you happy! Do what makes you happy! #weightlifting #crossfit #nutrition #gains #physique #bodybuilding #snatch #cleaneating #keto #lowcarb #happy #balance #sustain...

Just killed my abs so please don’t look at my messy hair – it’s the hair of a killer Currently I’m combining a few nutrition approaches and it works very well without feeling “dieting”. The newest approach is kcal-cycling. So my nutrition is now a combination of intermittent fasting (16/8) keto (noon till evening) slight carb-backloading (after training) and that’s new: calorie-cycling with a 2-day refeed on weekends. What you wanna do first: calculate your WEEKLY kcal needs incl. weekly workout etc. I would need to eat about 16700kcal/week to keep my weight. Now decide how much you wanna go down to loose fat. My decision was to save 2700kcal weekly. On weekdays I eat less than 1700 kcal. Then leg day approaches mostly on Friday so the day before I’m up to 2000kcal then Friday 2600 and Saturday 2600kcal. Sometimes on Sunday I’m so full from my refeed that I even go down to 1500. That’s it – and look at me – it works #obliques #intermittentfasting #weightlifting #gym #workout #ga...