This is probably the toughest week to date. Not the toughest in the program, but definitely the toughest you’ve had yet. But, we promise you that if you stick to the KETO the entire week, and don’t cheat, you will see big gains.
To learn more about the KETO run, check out Dr. Willey’s book, Better Than Steroids.
[clearboth] Enter your Weight, Body Fat %, and Min in Gym/day into the our Nutrient Calculator to give your the optimal dietary needs for this program. Be sure to record the amounts of Carbs, Protein, and Fats listed in the Calculator, as these numbers are vital to the design of your diet.
[clearboth] The KETO run is one of the most powerful fat burning tools out there. Similar eating plans go by a number of names, including low carb diet, and Atkins diet. I call it the keto run to emphasize two points: number one, ideally you get your body to switch to using ketons (the by‐products of fatty acid metabolism when carbohydrates (sugars) are not present for energy) and number two, because like any ‘run’ it should be short (I am not a runner…), 7 to 14 days a time.
Example: Bench press at 90% of max for 6 – 8 reps (employing a partner to help you through the full phase of contraction).
|Cardio||20 min HIIT Post Workout||15 min HIIT Post Workout||18 min HIIT Post Workout||10 min HIIT Post Workout||15 min HIIT Post Workout||25 min HIIT Post Workout||OFF|
|RT||Forced Reps Chest/ Triceps||Forced Reps Back / Biceps||Forced Reps Quads / Traps||Forced Reps Shoulders / Hamstring||Forced Reps Biceps /Triceps||Calves||OFF|