FT Questions....

[Scott Stevenson]

Hi guys,

Currently ending my 2nd week, first blast cycle => Freaking loving it

Just few questions :

-During day 3 & 4, doing 1 MR takes approximately 1:30 min
Scott say if you take 10 min between MR = decent pace
but in my case i rest ~2min (even for bigger muscle groups) and I'm fine because wtf do you want me to do during 10 min (other than stretch after last set) ?
Am I doing it wrong or is it fine to keep going ?

I'd re-read that section.

I wrote, "Rest between Muscle Rounds should be enough to prepare for the next MR. Generally, if you’re doing a MR every 10 minutes, you’ve moving at a decent pace. (A faster pace for smaller muscle groups, and slower pace for larger muscle groups makes sense.)"

A MR every 10 min, not resting 10 min between.

If you warm-up for 3 min, take 2 min to do your MR, rest 2 min before warming up again (another 3 min) and then start your next MR, you have
3min W-iu
2 min MR
2min Rest
3 min WU
Start next MR...
Rest 2min

Etc, thats about a 10 min pace. If you do a MR with 10plates on a leg press it'll take you longer (loading and unloading) than if you do a MR with a selectorized machine, for instance.

-About the abdominal work, in my case Basic Tier II, I have 2 pump sets and 1 MR, I find it's very low volume (specially while cutting) even the calf got much more work.
What do u recommand, is it possible to do more volume and/or frequencies ?

Sure, it's possible.

I suggest working harder. Progress those MR's upward and make the pump sets "death sets" where if someone might think you're about to give birth on the gym floor.

- Last question, the topic is the diet, what's your opinion about keto diet while cutting ?
After doing some research to get efficiency I have find these data :
Calorie balance 65-70% Fat / 25-30% Prot / 5% Carbs
Length : at least 4 to 6 weeks
Only vegetables (spinach, broccoli)
6 meals daily
Carbs Refeed only after 2 weeks then 1 day / week / max

So, please do make use of the search function here.

I am a fan of low carb diets (or low carb non-training days), but I think the virtues of a keto diet *from a bodybuilding* perspective are a bit overrated, except for the effect they have in blunting hunger.

I'm not a fan of training a muscle group more than twice without a carb-up of some sort to replace lost glycogen and aid in recovery. This is not going to work with the generic approach you have there.

I'd suggest picking up and reading Lyle McDonald's The Ketogenic Diet. Still the best guide out there as far as CKD's, TKD's, etc.

-S