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Diet
I found great success with eating keto and a regimented workout program, initially I did not start into the IF side of things until I was accustomed to the change in diet. Once I had a handle on the food portions and types I started doing a modified IF where I didn't consume any measurable calories until after the morning workouts, the only calories consumed came as a marginal amount with my pre-workout supplements. Post workout it was a casein protein shake to help with muscle repair and mass building.
Exercise
For the exercise portion I did cardio warmup (rowing, running, elliptical) and once heated up I would alternate between upper body activities (bench press, pull ups, seated bicep curls, preacher bench curls, skull crushers, front plate raises) and lower/core work (squats, deadlift, rdl, weighted lunges, planking).
Fancy Graphs
![[Image: Aj1WIqWt_t.png]](https://thumbs2.imgbox.com/1a/0f/Aj1WIqWt_t.png)
I found great success with eating keto and a regimented workout program, initially I did not start into the IF side of things until I was accustomed to the change in diet. Once I had a handle on the food portions and types I started doing a modified IF where I didn't consume any measurable calories until after the morning workouts, the only calories consumed came as a marginal amount with my pre-workout supplements. Post workout it was a casein protein shake to help with muscle repair and mass building.
Exercise
For the exercise portion I did cardio warmup (rowing, running, elliptical) and once heated up I would alternate between upper body activities (bench press, pull ups, seated bicep curls, preacher bench curls, skull crushers, front plate raises) and lower/core work (squats, deadlift, rdl, weighted lunges, planking).
Fancy Graphs
