Body Recomposition

Ketogains Boot Camps – July Edition

Ready to take the next step in your fitness and nutritional goals? Well we have the thing just for you: Ketogains Boot Camps. Our greatest experts and coaches will be conducting two paid private boot camps for beginners and intermediates. This is the opportunity to join a private group of people for motivation and receiving specially designed programs and coaching from Luis Villaseñor, Tyler Cartwright, Zach More and Jeremy McAlister.

Check out the info below, we’re ready to start on July 18th so click the links to register and pay to get into the best ketogenic fitness boot camp program…
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life change in dieting can be hard. picture of a tent with a church mass

Life Change – The Cost of Investment

Life Change, of course, is not easy. I grew up in a Southern Baptist church.  I still attend regularly.  One of the interesting things that I saw growing up was that every time a Summer Revival week would come around was that the same handful of people in the church who had felt they were somehow out of touch with God would want to “rededicate their life.”  While I appreciate the spiritual significance of this, and I don’t at all want to demean their choice, I found my inner cynic saying, “So if the first four times didn’t create lasting…
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start to finish image ilustrating the fear to change on your fear to change in a diet journey

The Two Fears that Sabotage Change

 

It’s become a recurring thought in my head about how to share with people who have a long journey of self- Change ahead of them something that I’ve learned from 9 years trying to become the person I want to be.  How do you take all of the successes, all of the struggles, and all of the questions that bounce around in your head and condense it down into something that both resonates with people and also encourages them to recognize what is ahead and how to deal with the challenges that will come?  I was reminded of something…
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protein synthesis without carbs equals with carbs

Protein Synthesis without carbs

New post by Jacob Wilson aka “The Muscle Prof”

Protein Synthesis is supposed to be carb based, but this myth has been debunked.

Day two of the Muscle Professor Academy is looking at ketogenic dieting and muscle protein synthesis. A common misconception is that carbohydrates are needed to stimulate muscle protein synthesis (building of muscle).

We did the first study ever to look at synthesis in muscle following resistance training. In this study we had two groups of participants that consisted of 6 weeks of calorie matched high carb or very low carb ketogenic segments. After 6 weeks we did…
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What Makes Muscles Grow?

Great little TED-ED video by Jeffrey Siegel that explains the basics for building muslce:

Eating enough protein (protein is the building block of muscle tissue) – as per the FAQ, between 0.8 up 1.2g per lean pound (more is not necessarily better). Eating adequate calories – to build muscle, you need extra energy from enough calories -You can’t build from sweat alone- These calories can come from protein, carbs or fat, (preferably, from the latter two, as protein is better used for repair and growth). If you are following a ketogenic diet, your extra calories should come from Fats. Note: your own body fat serves as…
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The Ketogains TKD (Targeted Ketogenic Diet) Protocol

The TKD (Targeted Ketogenic Diet) protocol is a specialist and advanced approach for ketogenic athletes that will allow one to lift harder and heavier, do some extra reps, as well as promote muscle growth while minimizing fat gain (as long as diet and training are on par, of course).

 

The Targeted Ketogenic Diet (TKD) is nothing more than the standard ketogenic diet (SKD) with carbohydrates consumed at specific times around exercise. This means that extra carbohydrates are consumed on days when exercise is performed.

If fat loss is the goal, the number of calories consumed as carbohydrates should be subtracted from…
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Weight Loss Secrets…. REVEALED!

 

Ok guys.

Now that I got your attention, please read this.

I felt the words below were poignant and highly relevant to many people struggling with weight loss.

The public needs to realize that achieving significant weight loss is a monumentally challenging, mind-numbing, daily grind. It’s not a stroll through the park where you’re faithful to an “off limits” food list, and look like a superhero by the time you click your heels and get back home to Kansas.

People have to realize that caloric deficits gradually diminish as weight is lost…
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ketogains 5x5 novice strength program exercise squat example

Ketogains Novice Strength Training Program (5×5)

The Ketogains 5×5 Novice Strength Training Program by DarthLuiggi

 

If you are a beginner in strength training or someone who has not mastered the basic compound lifts and want to make gains in muscle mass and strength follow this program. It is based on the classic an original version of the 5×5 program with some slight modifications by Luis Villasenor (aka Darthluiggi). 5×5 has a reputation for being a very tough and very high volume program, but in truth, it can be adjusted to every fitness level (from using your own body weight to super heavy weights) and…
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How to Estimate Your Body Fat Percentage (BF %)

What is the measurement of body fat percentage?

Put simply, the measure of body fat percentage is assessing what portion of your body is made up of fat. The remaining weight spread between organs, water, muscle tissues, bones, etc.

If you weigh 200 pounds, and 20 pounds of that is fat, then your body fat percentage is 10%. 30 pounds of fat would put it at 15%, 40 pounds at 20%, and so forth. The rest we refer to as your lean mass.

If you gain or lose only fat, your body fat percentage goes up or down accordingly. But it…
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