The Cletus Kasady Chronicles

[Carnage]

Good workouts big guy, interesting to read everyones takes on certain diets.

Hope you have had a great start to 2012, all the best for the monster upcoming year bro JIM.

Thanks Jim, success to you in 2012 my friend!

[Carnage]

Kerosene gets a bad rap for some reason. I loved it and its the only type.of diet I tend to stick to with no problem.
Evan went pro working with Dave p and i think freeman looked his best working with him as well.
a big thing in the beginning is making sure the fats are high enough. That will give you energy but still allow you to get into ketosis. Then you can play with the numbers from there.

I didn't have a problem doing jerk before as well...easy to follow.

I know Keith believes strongly in skip loading. That coupled with jerk I think will keep cravings at bay! I'm gonna finish up these sweet potatoes and oatmeal I have sitting around then pull carbs.

[Carnage]

Jerk = keto

[tjoe]

Kerosene... LOL damn Kindle! Changes half the words I type. Sorry.

as bogoso said the volume will have to come down. In my opinion the reps should drop also. No more than 10 preferably 8.
cardio needs to be at 120 bpm or LESS (which is why you have to do so much). Any higher and you risk burning muscle because the energy demand is to high/fast for the body to rely purely on fats anymore.

Biggest keto mistakes I see all the time: not enough fats and cardio at too high an intensity.

[bigoso]

I agree with Tjoe, 8-10 reps is good.... Try and keep the weight heavy as possible to help keep all the muscle on ya.... I also agree the 2 biggest mistakes are fats not high enough and too much cardio. Losing muscle deffo is a risk... I've done keto and I've done keto and withered away at the end.... The year I worked with Dave p at the end trying to get real hard was doing 2 hrs 10 of cardio daily on mostly pro/veg days....around 1500 cals... Lost 30 lbs in about 4 weeks I think equal parts muscle and fat....wasn't that hard either..... And that was with "assistance"....this last year I think the skiploads helped me avoid that. Don't think ill do another keto diet all the way through prep again, but maybe using it at certain times

[Carnage]

Kerosene... LOL damn Kindle! Changes half the words I type. Sorry.

as bogoso said the volume will have to come down. In my opinion the reps should drop also. No more than 10 preferably 8.
cardio needs to be at 120 bpm or LESS (which is why you have to do so much). Any higher and you risk burning muscle because the energy demand is to high/fast for the body to rely purely on fats anymore.

Biggest keto mistakes I see all the time: not enough fats and cardio at too high an intensity.

My last keto, I did 30 minutes fasted every morning at around 125bps. I probably could have got more fats in but as long as I was pissing purple I was a happy camper. And surprising enough...I was repping in the 8 range during that time as well....I just didn't know that was the right thing to do

[D-NUTZ]

If you are going to do keto, I recommend Lyle McDonald's version rather than Dave P.

Dave's version isn't a true keto because he keeps his protein numbers WAY to high. If you a running a true keto, you only need .9g of protein per pound of BW. I am only taking in about 175g and still getting/staying pretty strong.

The E-book is excellent and I learned a shit-ton not only about keto, but about how the body works overall.

I am doing a TKD which allows me to keep my volume as high as I want it to be and I am only doing 20 minutes of cardio on my workout days while still losing 1-2 pounds per week.

[tjoe]

LOL, sounds like you were right on track.
I'm not so sure the fasted cardio aspect makes any difference in this scenario since no matter when you do cardio the fuel source should be fats anyway. So I would say as long as you get it in then your good.

[Carnage]

If you are going to do keto, I recommend Lyle McDonald's version rather than Dave P.

Dave's version isn't a true keto because he keeps his protein numbers WAY to high. If you a running a true keto, you only need .9g of protein per pound of BW. I am only taking in about 175g and still getting/staying pretty strong.

The E-book is excellent and I learned a shit-ton not only about keto, but about how the body works overall.

I am doing a TKD which allows me to keep my volume as high as I want it to be and I am only doing 20 minutes of cardio on my workout days while still losing 1-2 pounds per week.

I'll check this shit out...Thx dude!

[Carnage]

LOL, sounds like you were right on track.
I'm not so sure the fasted cardio aspect makes any difference in this scenario since no matter when you do cardio the fuel source should be fats anyway. So I would say as long as you get it in then your good.

Is there a certain number of sets I should be targeting? I'm comfortable with 4-5 sets per bodypart

[Carnage]

I agree with Tjoe, 8-10 reps is good.... Try and keep the weight heavy as possible to help keep all the muscle on ya.... I also agree the 2 biggest mistakes are fats not high enough and too much cardio. Losing muscle deffo is a risk... I've done keto and I've done keto and withered away at the end.... The year I worked with Dave p at the end trying to get real hard was doing 2 hrs 10 of cardio daily on mostly pro/veg days....around 1500 cals... Lost 30 lbs in about 4 weeks I think equal parts muscle and fat....wasn't that hard either..... And that was with "assistance"....this last year I think the skiploads helped me avoid that. Don't think ill do another keto diet all the way through prep again, but maybe using it at certain times

I know you were passionate about the skip loads and I fully understand why you did that... As far as duration, I'm thinking 8-12 weeks, then slowly start to load up for another 8

[tjoe]

I was just checking out his RFL stuff on his forum... looks interesting for sure. I have no use for it right now but once I diet again it may come in handy.
Thanks D-Nutz

[bigoso]

I know you were passionate about the skip loads and I fully understand why you did that... As far as duration, I'm thinking 8-12 weeks, then slowly start to load up for another 8

Sounds like a solid plan

[Carnage]

Awesome Delt Day

really goes to show that equipment is soo important when training and having a variety of toys to play with. I hit delts today, i was going to train legs but im going to give them another week off due to a groin injury id like to let heal. So I decided to try a new gym today and i ended up training at the "training center" while Fred Smalls was there, he was doing some heavy deads (sumo style and some back training). Anyways, I Found the seated Benhind the neck ISO Press Machine, standing side lateral machine and rear delt machine...fking great!! I killed shoulders and i can tell that this is the type of work my shoulders need to get big, they got pumped to hell and im sure they will be sore and that for me is an indication of proper training. Anyways...just thought i would mention that.

Seated Iso Hammer Shoulder Press
1 plate per side x 20 reps
1 plate per side x 15 reps
2 plates per side x 10 reps
2 plates per side x 8 reps
1.5 plates per side x 12 reps
1.5 plates per side x 12 reps

Seated Side Dumbbell Laterals
40lbs x 10 reps
40lbs x 10 reps
40lbs x 10 reps

Standing Front Laterals
50lbs x 10 reps
45lbs x 10 reps
45lbs x 10 reps

Standing Side Lateral Machine !!!!!!
65lbs x 12 reps
65lbs x 12 reps
65lbs x 10 reps

Rear Delt Fly (reverse pec dec) - Slow Negative
130lbs x 15 reps
135lbs x 12 reps
135lbs x 10 reps
135lbs x 10 reps

Seated Shrug
3 plates per side x 10 reps
3 plates per side x 10 reps
3 plates per side x 10 reps


Finished off with 20 minutes stepmilling.. Awesome motivational workout.

[ZyklonB]

I like this routine!

Never seen a side lateral machine...wait is the that one is pin loaded and you raise the handles up from a resting position?

That shit is awesome on the "caps", unfortunately haven't seen them here in NC