From: Mr.X...FREE/NEW INFO

[Mr.X]

Dear Friends,

I have to apologize for the lateness of some of my responses to your PM's and emails, this is due to the fact that I have been working on putting together a new free CKD manuel. It is now published.
Mr.X's new CKD manuel:
http://www.mesomorph.net/bros/docs.php?ID=46

Tell me what you think. Do you guys want me to put together a TKD manuel as well?
Mr.X

 

[elijah]

Thanks!

First BUMP more people gotta see this.

As much great work as you do to help us out it feels greedy to say but... YES a tkd manual would be very very nice!

 

[Onenameleft]

Mr. X,
First of all, thanks for taking the time to put that together. It will be very helpful for any of us that want to do a CKD. My only request would be for some sample foods or combinations that give those % of fat/protein. I know there are endless ways to do this, but I have trouble sometimes planning my diet out. You covered it in the carb up very well. I appreciate all the work you put into that, and all they help you offer to those of us constantly trying to improve on our conditioning. And I'd love one for the TKD and maybe a compare contrast of the pros and cons of each based on goals and workouts. I'm just full of requests, huh?

I have a pretty thorough understanding of ketogenic diets, and I still found some extremely helpful information in that manual.

 

[iced earth]

"!@#$" all I gotta say is you rule Mr.X.!

 

[cozmokramer]

as always MR X does not disappoint.... way to go mr x!

 

[biaggi]

Well done

biaggi

 

[Medical Detective]

Nice Job !!!!!!!

 

[PsychoSkitz]

Yous da man brudda

 

[WarriorPL]

wow, thanks a lot MR X!!


~WizKid

 

[gy]

I just read throught it and was extremely impressed. Great work as usual Mr. X.

 

[iced earth]

I know it may be too much to ask but, is it possiible to add a list of food or even recepies Mr.X? Thanks

 

[manny78]

Good stuff Bump!!!

 

[Mr.X]

This is my 2nd article on motivation: I just finished it....

http://www.mesomorph.net/bros/docs.php?ID=47

Thanks to
www.mesomorph.net
I can let everyone know the importance of health.

Mr.X

 

[iced earth]

Mr.X I noticed that you did'nt give a BMR % for day 4? is it 5%. Thanks.

 

[Mr.X]

It's not a deficit...it's just your BMR calories for that day..

Mr.X

 

[Enock]

I'd love a TKD guide.

 

[Mr.X]

Ok, I have some informational research together. In about 2-3 weeks the TKD manuel will be done.

Also, my Insulin/Cutting will be out soon.

Mr.X

 

[Mr.X]

BUMP this bad boy
I want everyone to be able to read it.

Mr.X

 

[latinhire]

Mr. X Please Review, too long for PM

Mr. X,

Thanks for all your advice so far, i appreciate it fully and am beginning to see results in a short time. I have gone from 240+ to 207 with a significant increase in muscle definition and hardness. ( about 8 1/2 weeks) ( my wife is all over me )

I cant seem to loose more weight though, still stuck between 207 and 210 ( body fat is dropping though)

I hope its not too much of a distrubance to review the following and advise on some changes.

Diet: The following is my food calorie intake

Meal 1 – Lean Body Low Carb Protein Shake ( 7:00 Am )

Meal 2 - 4 egg white Omellette w/ ham & tomatoe or vegetable ( 9:00 Am)
1 cup cottage cheese

Meal 3- Garden Salad w/ chicken, beef or shrimp ( no dressing ) (12:00 )

Meal 4- Myoplex Low Carb Shake ( 2:30 – 3:00 )

--- Workout --- starts at 5:30 PM (afterwork)

Meal 5- Isopure drink or Protein shake / bar w/ glutamine

Meal 6– meat or fish, w/ vegetables (1/2 cup brown rice once a week)

Meal 7- Lean Body Low Carb Protein shake

Supplements:

Multi-Vitamin

Xenadrine ( 2 weeks on / 2 weeks off )

Clenbuterol ( 2 weeks on / 2 weeks off ) 150 mcg.

Workout: ( routines alternate every 2 weeks in order to find best exercise)

Monday- Chest & Triceps (Heavy , 6-8 rep max)

Warm-up : 10 minute Cardio or 130 + Sit-ups / Abs work / strectch
Chest: Incline, Flat, Decline, cable cross-overs, pull backs + (supersets)
Tricpes: Triceps extensions, pulldowns, presses
Cool-down- 10 minute Cardio

Tuesday- Shoulders, Cardio ( Heavy / 6-8 rep max)

Warm Up: 10 minute bike or cross trainer / stretch
Shoulders: dumbbell military presses, lateral raises, shrugs, + 1-2 other exercises
Cardio- Run –20 Min. or cross trainer 25 min.

Wednesday- Legs (Heavy / 6-8 rep max)

Warm Up: 10 minute bike or cross trainer / stretch
Legs: Presses, extensions, curls, calf raises, glute machine
Cardio: 10-15 Minutes bike or cross trainer

Thursday- Back, Bi ‘s ( Heavy / 6-8 rep max)

Warm Up: 10 minute bike or cross trainer / stretch
Bi’s – Concentration, bar curls, smith machine, hammer curls + (supersets)
Back- lat pulldowns, rows, dumbbell rows
Cool-down- 10 minute Cardio ( row machine)
Friday: Cardio Abs

Abs- abs ball crunch w/ weights, (120 reps), cable crunches (100 reps), incline sit-ups w/ weights (till failure), leg raises ( 50-60 reps), side oblique work (75-100 reps)
Cardio- 20-25 min. run w/ alternating sprints or step machine or cross trainer

Saturday: Cardio Day
Stretch, some abs work, pushups, ( mostly try and touch up what I felt was a weak workout during the week)
Cardio- 40-45 min. bike or cross trainer or run

Sunday: REST DAY + CHEAT DAY (means take in extra carbs, like wheat toast or a piece of cake )

 

[funkoram]

I want to try this diet but I have one question. Is it true that you can't lose over 2.5 lbs a week on this diet, I read that on a few websites.

 

[Onenameleft]

You will lose quite a bit at first. Exactly how much will depend on a lot of things, but the first couple of weeks you'll see huge losses.. A lot of that is water. Then it will slow for a while, but 2.5 or 3lbs a week is still within the realm of possibility if you hit the cardio hard, and watch the diet. You can go a little lower in calories to try to force faster losses, but don't go much. It's a thin line you walk between losing more weight, and slowing your metabolism, and losing less. After a while, though, the weight loss will slow. I'd say it's hard to consistently lose more than 2.5lbs a week, on any diet. After a few months or so, your body just starts to fight to hold onto its weight. I can't think of any diet that I would feel comfortable telling someone they could use to lose more than 2.5 lbs a week for any extended period of time. You're talking about having a 12000 calorie/week deficit there. The only way to lose that much weight for any period of time is with DNP, and even that is hard to do for any length of time. That's my two cents. I'd be interested to hear what the others say on this. How much weight loss per week do you think is really possible, Mr. X?

 

[Mr.X]

Latinhire, you need EFA's (fats), add 1 tbsp. flaxseed oil 3 times a day, that's extra 400 cal, but it will do wonders for your diet. Otherwise, the diet/program looks good overall.

Funkoram, listen to onenameleft, it's impossible to have consistent 2.5lb/fat-loss. Only at first will this actually hold true. You have to remember, that your body is a machine that slows down and speeds up depending on the goal.

Mr.X

 

[latinhire]

MR. X

Thank you kindly, for the response...i will make the suggested change....


When the Way comes to an end, then change - having changed, you pass through.
- I Ching