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Alright /fit/ so I have let myself go this summer (3 months of no gym or dieting) and have lost my strength and gained quite a bit of bodyfat too) I need to be ripped by december so i was wondering what I should do? Im thinking about going on a keto diet with a cyclic carb refeed every 7th day (sunday). What do you think my tdee should be around and how many grams of protein/fat/ carb should I eat? Also I need help in what kind of workout I should do since ill be on keto for 6 days a week and my glycogen stores will be shit after day 4/5.
Stats:
>Height: 6ft
>Weight:88kg (gained 7kg over summer)
>Bf% just above 30 i reckon
I appreciate all advice.
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>>42678718
Well this has been a great help thanks yall
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>>42678718
>>42679207
I don't know what you expect buddy, you're asking for basic as fuck advice that's all covered in the sticky.
You won't get ripped in 3 months, but if you eat at a 500 calorie deficit, do a PPL or a full body with cardio every other day, you can lose 1-2 kg/month or even more
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>>42678718
>6'3
>90kg
Fat's got nothing on me
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>>42679207
Also, you sound like a bitch
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>>42679273
Dude I feel like a bitch rn my life is on shambles im tryna sort it. I will have to do it, with or without your help
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30 day water fast, then slow bulk
if you have no muscle atm then you have nothing to lose
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>30% bf
>let myself go this summer
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how are you 30% bf at just 88 kg have you ever worked out before ?
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>>42678718
>just above 30
>just
3months of water fasting should do the trick i reckon.
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>>42678718
>30%bf
>7kg
How the fuck.
The 7kg is easily doable in 3 months, but looking ripped? You fucked up pretty hard so unless you work out like you're the star of a martial arts film, you're not gonna make it.
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