SteelStick

updated pics in the photo section. Here is my current routine:

1 hr. low intensity fasted cardio every morning Mon-Sat.

Chest/Back-Monday and Thursday
Biceps/Triceps/Shoulders-Tuesday and Friday
Legs-Wednesday and Saturday

I'll start working abs when i can actually see them.

SteelStick

Here's my diet...let me know first if it qualifies as keto and second if it's any good.

6:00 Postworkout shake (2 scoops On Whey, 1 cup skim milk, 5g glutamine)
9:00 1 oz almonds
10:30 3g EFA pills
12:00 Protein shake (same as postworkout)
1:30 3g EFA pills
3:00 1 oz almonds
5:45 Preworkout shake (1 scoop ON Whey, 1 cup skim milk, 5g glutamine)
6:30 Postworkout shake

This is Monday-Saturday at Noon. From Saturday at noon until Sunday Midnight, I eat ~3500-4000 calories of whatever i want.

Sleazy

For most ketosis based diets you need to be taking in alot of fat, your diet really doesn't have enough to get your body to go into ketosis. If you are serious about doing a ketosis diet and want to try something like a CKD, there is a ckd calculator that tells you what you should be eating everyday. Otherwise, alot of people do their own ratios like 2g fat and 1.5 g protein per lb on ketosis based diets (I don't remember exactly, you have to check the CKD thread in the training section). CKD does work great as long as you can stick to it (I lost 11 lbs in 6 weeks on it but am switching to a regular cutting diet now).

Besides that you really want to take in some solid foods, your diet is all protein shakes. On any type of diet I wouldn't recommend this simply because your losing out on vitamins/fiber and liquid diets tend to make people very hungry because you digest the food so fast. Replace some of those meals with lean meat (or if your on a ckd any type of meat). Also if your doing a CKD you CANNOT have skim milk. The milk has carbs and sugar in it which will kick you out of ketosis. You will have to get used to drinking your shakes with water. I saw your ON container in the background, don't worry this stuff tastes pretty good with water actually. If your on a ketosis diet you can add some whipping cream to the shake to fatten it up and add flavor, but no milk period.

There is alot of good ketosis diet threads in the training section and me/hrdgain are/were on it for around two months now so feel free to ask questions. But the main thing you need to do is bump up your fat, lose the milk, and add some solid foods.

SteelStick

thanks man i'll do it.