With this out in the way, how are they healthy? Very much like mentioned before, they contain high volumes of vitamins and antioxidants, making sure your body will run at premium speeds. Also, it is easier for you to get all those fruits proper into a day, and so you can add tasty variations into a smoothie.

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5) Goals: 0.8 for cutting weight at 20% below maintenance calories, i.2 for bulking up at 20% above maintenance calories. For simple maintenance diet enter 1.0 (modify to your needs).

You will not have to be preoccupied with being in ketosis, and if you eat an “unplanned” carb meal, or just feel the necessity to eat more carbs raise energy, you didn’t just knock yourself out of the ketogenic state you worked 2 hard days to do this.

Do some cardio. It can be not mandatory, but it can be make an oversized difference. Try one 30-minute session at moderate intensity and one 15-minute HIIT session in one week.

Approximately 10-15 minutes later have a whey protein drink with 65-100 gram protein (35-50 grams for women). You’d like you are hungry again, eat a tiny “regular” 40/30/30 meal (protein/carbs/fat) to completely fill your muscles with glycogen. After this meal, you back to zero carbs until the second workout.