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Zagreus
New member
Mr. X
After considerable research I have selected your version of the TKD. It just made the most sense, especially when considering your very descriptive journal in which you show your blood glucose / ketone levels. Thank you for posting that.
I am a male age 29 195lbs approximately 12%-15% body fat. My genetics provide an excellent disposition for fat accumulation and lack of lean body mass or muscle. Since September 2002 I have dropped 25lbs from 220lbs to my present weight of 195lbs using real food and a protein powder supplements. I have been trying to drop fat weight while slowly adding muscle. What a challenge. Two ½ years back I did a program in which I dropped 50lbs in
3-4 months while weight training and cardio (no steroids) and looked small and wirey. I was eating like 4-5 mrp a day. As a result I did not learn good eating habits and gained all the weight back when combined with a nice bout of depression. Anyway, I’m back in the game again.
My current goal is to get shredded and ripped while maintaining or if possible gaining some lean body mass. I just started a straight and fairly clean keto diet 2 weeks ago to get used to low carbing again while waiting for my Anavar to arrive. I will be running Denkall Var at 40mg ed for 10 weeks with my TKD program.
Now for some questions:
1st. Once you establish Ketosis you have a 5 day diet/workout program outlined. How does the program reset the following week assuming you did the 30%fat/70%protein on day 7 or the day before? Would the following week be identical?
I typically work out Mon-Friday leaving Saturday and Sunday as rest or cardio days. Could I reset the program as follows:
Mon Day 1. 65%fat/35%protein---BMR-5%-> 30min cardio morning/ start your TKD workout(30 min prior to workout carbs)
Tues-Thurs Days 2-4. 60%fat/40%protein---BMR-5%-> 30min cardio morning/ start your TKD workout (30 min prior to workout carbs)
Friday Day 5. 30%fat/70%protein---BMR-> full body workout early morning AM (before any food)/no cardio
Sat Day 6. Day 1: 85% fat/15% protein---BMR ->1 hour cardio in the morning empty stomach/no workout.
Sun Day 7. 85%fat/15% protein---BMR->1 hour cardio in the morning empty stomach/20min cardio in the evening/no workout
Is this okay. Any modifications necessary? I am planning to run your TKD for at least 8 weeks unless otherwise advised.
2nd . I have been advised by Huck Finn that Creatine should definitely be used iin conjunction with Anavar because of their synergies and to utilize grapefruit juice to increase the Anavar absorption. This is one of the other reasons why I choose TKD. I have read in your journal not to use fructose and have seen that you only use Dextrose and Maltodextrin as you pre-workout carb up in alternating days. My plan was to use Creatine and some sugar for my pre-workout carb up. Is it okay to use 25 grams or 8 ounces of Grapefruit juice / fructose combined with between 20-25 grams of Dextrose mixed with Creatine? If this is okay, should I just forget about using Maltodextrin since fructose is a low GI carb and not considered as good as Dextrose when paired with Creatine?
3rd. I also read in you Journal that Vanadyl Sulfate and Aspartame can interrupt ketosis. I have a sweet tooth and have been curing it in Ketosis by mixing 4 packets of equal with Isopure zero carb strawberry protein, water, ice, and between 1-2 ounces cream cheese. 50g protein 20g fat 4g carb 416 calories YUM! Is this okay, I also use a lot of sweetener to make lemonade etc. What sweetener would you recommend as the best for Keto dieting?
I don’t understand why Vanadyle does not get more respect as compared to ALA in glucose disposal. I bought a Glucometer and my friend and I took our glucose levels. Lets say we were both at 80 blood glucose. We then took 400mg of ALA waited 45 minutes and checked out blood glucose again. No real change in blood glucose. We then waited an hour and started again by taking 2 twin labs Vanadyle Sulfate. Our blood glucose dropped by 10 to approximately 70 from the 80 it was at before. We ran this test again with greater time intervals to be sure we had the correct chemical response isolated and achieved very similar results. Vanadyle had a more pronounced effect on our blood glucose. I also noticed in the past that when I took Vanadyle I started excreting more Ketones as seen by the Keto strips shortly later. Sorry for the lack of detail, I am going by memory. My friend whom is a MD/PHD student and who also worked with Lyle was engaged in and conducted the tests. What do you think Mr. X? I am not discounting the importance of ALA at all. I am just wondering if Vanadyle is worth it. Also heard Vanadyle could be toxic?
4th Last question. Since I am going to use Anavar with this TKD program unless otherwise advised should I change up my workout routine given the AS usage. Should I stick with your workout program or switch it up with another of your suggestions or the following?
MONDAY/THURSDAY
SET#1 SET#2 SET#3 SET#4 SET#5
BENCH PRESS
12 REPS 10 REPS 10 REPS 8 REPS 6 REPS
DUMBELL FLYES
12 REPS 10 REPS 10 REPS
BARBELL CURL
12 REPS 10 REPS 10 REPS
CONCENTRATION CURL
12 REPS 10 REPS 10 REPS
CLOSE GRIP BENCH PRESS
12 REPS 10 REPS 10 REPS
FRENCH PRESS
12 REPS 10 REPS 10 REPS
AB CRUNCHES
12 REPS 10 REPS 10 REPS
LEG LIFTS
12 REPS 10 REPS 10 REPS
TUESDAY/FRIDAY
SET#1 SET#2 SET#3 SET#4 SET#5
BENT OVER ROW
12 REPS 10 REPS 10 REPS 8 REPS 6 REPS
LAT PULL-DOWNS
12 REPS 10 REPS 10 REPS
MILITARY PRESS
12 REPS 10 REPS 10 REPS
SIDE LATERALS
12 REPS 10 REPS 10 REPS
SHRUGS
12 REPS 10 REPS 10 REPS 8 REPS
SQUATS LEG PRESS
12 REPS 10 REPS 10 REPS 8 REPS
LEG EXTENSION
12 REPS 10 REPS 10 REPS 8 REPS
LEG CURL
12 REPS 10 REPS 10 REPS 8 REPS
CALVES
12 REPS 10 REPS 10 REPS 8 REPS Drop Burnout
I could even change this program so it runs Monday thru Thursday with your prescribed full body workout conducted on Friday? Okay I will shut up now.
Thank you in advance for the Help!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Zag-
P.S. Thanks for the Protien Factory link. That is the first and only good suppliment link I have seen on the boards.
After considerable research I have selected your version of the TKD. It just made the most sense, especially when considering your very descriptive journal in which you show your blood glucose / ketone levels. Thank you for posting that.
I am a male age 29 195lbs approximately 12%-15% body fat. My genetics provide an excellent disposition for fat accumulation and lack of lean body mass or muscle. Since September 2002 I have dropped 25lbs from 220lbs to my present weight of 195lbs using real food and a protein powder supplements. I have been trying to drop fat weight while slowly adding muscle. What a challenge. Two ½ years back I did a program in which I dropped 50lbs in
3-4 months while weight training and cardio (no steroids) and looked small and wirey. I was eating like 4-5 mrp a day. As a result I did not learn good eating habits and gained all the weight back when combined with a nice bout of depression. Anyway, I’m back in the game again.
My current goal is to get shredded and ripped while maintaining or if possible gaining some lean body mass. I just started a straight and fairly clean keto diet 2 weeks ago to get used to low carbing again while waiting for my Anavar to arrive. I will be running Denkall Var at 40mg ed for 10 weeks with my TKD program.
Now for some questions:
1st. Once you establish Ketosis you have a 5 day diet/workout program outlined. How does the program reset the following week assuming you did the 30%fat/70%protein on day 7 or the day before? Would the following week be identical?
I typically work out Mon-Friday leaving Saturday and Sunday as rest or cardio days. Could I reset the program as follows:
Mon Day 1. 65%fat/35%protein---BMR-5%-> 30min cardio morning/ start your TKD workout(30 min prior to workout carbs)
Tues-Thurs Days 2-4. 60%fat/40%protein---BMR-5%-> 30min cardio morning/ start your TKD workout (30 min prior to workout carbs)
Friday Day 5. 30%fat/70%protein---BMR-> full body workout early morning AM (before any food)/no cardio
Sat Day 6. Day 1: 85% fat/15% protein---BMR ->1 hour cardio in the morning empty stomach/no workout.
Sun Day 7. 85%fat/15% protein---BMR->1 hour cardio in the morning empty stomach/20min cardio in the evening/no workout
Is this okay. Any modifications necessary? I am planning to run your TKD for at least 8 weeks unless otherwise advised.
2nd . I have been advised by Huck Finn that Creatine should definitely be used iin conjunction with Anavar because of their synergies and to utilize grapefruit juice to increase the Anavar absorption. This is one of the other reasons why I choose TKD. I have read in your journal not to use fructose and have seen that you only use Dextrose and Maltodextrin as you pre-workout carb up in alternating days. My plan was to use Creatine and some sugar for my pre-workout carb up. Is it okay to use 25 grams or 8 ounces of Grapefruit juice / fructose combined with between 20-25 grams of Dextrose mixed with Creatine? If this is okay, should I just forget about using Maltodextrin since fructose is a low GI carb and not considered as good as Dextrose when paired with Creatine?
3rd. I also read in you Journal that Vanadyl Sulfate and Aspartame can interrupt ketosis. I have a sweet tooth and have been curing it in Ketosis by mixing 4 packets of equal with Isopure zero carb strawberry protein, water, ice, and between 1-2 ounces cream cheese. 50g protein 20g fat 4g carb 416 calories YUM! Is this okay, I also use a lot of sweetener to make lemonade etc. What sweetener would you recommend as the best for Keto dieting?
I don’t understand why Vanadyle does not get more respect as compared to ALA in glucose disposal. I bought a Glucometer and my friend and I took our glucose levels. Lets say we were both at 80 blood glucose. We then took 400mg of ALA waited 45 minutes and checked out blood glucose again. No real change in blood glucose. We then waited an hour and started again by taking 2 twin labs Vanadyle Sulfate. Our blood glucose dropped by 10 to approximately 70 from the 80 it was at before. We ran this test again with greater time intervals to be sure we had the correct chemical response isolated and achieved very similar results. Vanadyle had a more pronounced effect on our blood glucose. I also noticed in the past that when I took Vanadyle I started excreting more Ketones as seen by the Keto strips shortly later. Sorry for the lack of detail, I am going by memory. My friend whom is a MD/PHD student and who also worked with Lyle was engaged in and conducted the tests. What do you think Mr. X? I am not discounting the importance of ALA at all. I am just wondering if Vanadyle is worth it. Also heard Vanadyle could be toxic?
4th Last question. Since I am going to use Anavar with this TKD program unless otherwise advised should I change up my workout routine given the AS usage. Should I stick with your workout program or switch it up with another of your suggestions or the following?
MONDAY/THURSDAY
SET#1 SET#2 SET#3 SET#4 SET#5
BENCH PRESS
12 REPS 10 REPS 10 REPS 8 REPS 6 REPS
DUMBELL FLYES
12 REPS 10 REPS 10 REPS
BARBELL CURL
12 REPS 10 REPS 10 REPS
CONCENTRATION CURL
12 REPS 10 REPS 10 REPS
CLOSE GRIP BENCH PRESS
12 REPS 10 REPS 10 REPS
FRENCH PRESS
12 REPS 10 REPS 10 REPS
AB CRUNCHES
12 REPS 10 REPS 10 REPS
LEG LIFTS
12 REPS 10 REPS 10 REPS
TUESDAY/FRIDAY
SET#1 SET#2 SET#3 SET#4 SET#5
BENT OVER ROW
12 REPS 10 REPS 10 REPS 8 REPS 6 REPS
LAT PULL-DOWNS
12 REPS 10 REPS 10 REPS
MILITARY PRESS
12 REPS 10 REPS 10 REPS
SIDE LATERALS
12 REPS 10 REPS 10 REPS
SHRUGS
12 REPS 10 REPS 10 REPS 8 REPS
SQUATS LEG PRESS
12 REPS 10 REPS 10 REPS 8 REPS
LEG EXTENSION
12 REPS 10 REPS 10 REPS 8 REPS
LEG CURL
12 REPS 10 REPS 10 REPS 8 REPS
CALVES
12 REPS 10 REPS 10 REPS 8 REPS Drop Burnout
I could even change this program so it runs Monday thru Thursday with your prescribed full body workout conducted on Friday? Okay I will shut up now.
Thank you in advance for the Help!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Zag-
P.S. Thanks for the Protien Factory link. That is the first and only good suppliment link I have seen on the boards.
