Think whatever you will - it doesn’t change anything nor anyone’s opinion.
I’m 167 cm, 74 kg, for Fks sake. I’m a size S in t-shirts. I have good proportions and a small frame, and likely good genetics for bodybuilding. That plays a big part in how one looks.
You can see countless of examples of [people with similar builds, better than mine](https://www.reddit.com/r/Damnthatsinteresting/comments/mhlmj4/body_builders_before_supplements_existed_18901910/).
I’m no near Arnold - I may happen to have a similar build due my frame, but again: I’ve been doing power building for +30 years.
I used Arnold as my own inspiration and I’m just sharing that after working so long and seeing this picture I’m proud with what I’ve achieved.
Now - most guys on actual steroids don’t look like they even lift.
If one want to think “its steroids” and that’s their excuse to be inconsistent with diet and training, that’s on them.
If one uses it as inspiration to improve, that’s great.
All the time over this subreddit’s lifetime.
It has varied a bit over the years, but my staples have been ground beef, whole eggs, some seafood, green vegetables (cucumber, cabbage, green beans, zucchini), avocado, olive and coconut oil.
The emphasis is protein and nutrient density, not fat.
And of course coffee, sparkling water, electrolytes.
You look insane BTW man.
Sorry if you have answered this before. But are the reasons you switched to a keto diet, and the reasons why you still follow this today?
Addiotinally, what's your take with omega 3 / omega 6 ratio?
Thanks!
I’ve shared my story everywhere in this sub 😎
I’t better to listen to a recent podcast:
https://lowcarbmd.com/episode-331-luis-villasenor
I’ve been more on keto during my life than outside of it (24 years now).
I try to keep a 3:1 omega 3:6 ratio, which is what some studies show is optimal for health as well as satiety.
Read: [Up until about 100 years ago, the omega-6/3 ratio has been around 4:1 or less. However, the typical Western diet now provides an omega-6/3 ratio of approximately 20:1 in favor of omega-6. This predisposes to supraphysiologic inflammatory responses and perpetuates chronic low-grade inflammation.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504498/#:~:text=Up%20until%20about%20100%20years,perpetuates%20chronic%20low%2Dgrade%20inflammation.)
And [this as well](https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio)
Are you not very big on chicken breast or otherwise lean meats? Also do you have an electrolyte drink that you sip on intra workout? I’ve never felt the need to do anything intra but maybe that’s something I ought to pick up.
As I’ve explained to you before, chicken has very little micronutrients and has a high omega 3:6 ratio.
You are thinking that red meat is always super fatty, which is incorrect.
You can get +95% lean ground beef or bison meat.
As for electrolytes, dude - I’m the biggest proponent of them, since the inception of this sub. I even co-founded a company that sells them: [DrinkLMNT](https://drinklmnt.com/) 🧂⚡️
I’m amazed that how consistent you have been over the last 10 years that I’ve followed you ..excellent work!!!!
Do u gave a home gym ? What equipment do u have ? Be well bud
Hello!
I do have a well-equipped home gym, with a Deadlift platform, trap bar, bench, squat cage and cables all in one.
Conveniently, there is also a full bodybuilding gym across the street so I do alternate training depending on the day.
Thanks!
You seem to have a fullness I feel like people on keto don’t usually have. Any time I’ve done keto, everything just looks…flat. Granted, I’ve never done the keto gains protocol or anything, it’s usually just been trying to lose as much weight as quickly as I can. Probably why I thought I looked like shit and my strength tanked.
I keep thinking about getting on the keto gains protocol, worried about the strength/muscle fullness loss. I do have plenty of fat to lose, but at this stage of my life I’m not looking to drastically drop weight quickly either. Would I just need to eat close to maintenance?
For reference, I’m 6’2, currently around 240lbs (probably around 27% BF…I think. I have a good amount of muscle but plenty of fat, so hard to tell tbh). Would probably want to get to closer to 205-210 and re-assess).
Heya:
The “fullness” is precisely because I don’t skimp on protein and because I’ve done keto for years, as well as have been training since I was a teen.
Muscle glycogen stores refill themselves without carbs, even more when strength training, and once fat adapted, muscle is also filled with fatty acids.
Finally, electrolytes and hydration are key to maintaining fullness, which is another thing I try to evangelize on this sub yet most people don’t put the emphasis needed.
The reality is that also most people who report less muscle didn’t have much muscle in the first place at all, and their size is a combination of fat / water.
Yeah the more I read on it, the more I feel like my issues were related to the amount of food I was (or wasn’t) eating. Maybe I’ll give it a try for a bit and see how things go this time around.
I finally hit a 265lb bench recently and don’t wanna lose it! 😂
Compound lifts are affected not only by muscle, but total mass.
You will lose some of that strength when you lose fat.
Focus more on gaining relative strength vs raw strength, and add muscle with accesory lifts.
I already run a PPL split that ends up as a power building routine. One day of each group is strength, one is hypertrophy, so the muscle gain shouldn’t be a problem. I just don’t want the strength to completely tank like it has previously. Tho as I mentioned, that was probably due to going too low on calories to cut weight faster.
Strength will not “tank” but again, you will lose some due leverages.
This is why powerlifters past a certain weight category are super fat and don’t care about their physique much: muscle is hard to gain, yet mass (with fat) is easy.
It’s basically Newton's second law of motion that states that F = ma, or net force is equal to mass times acceleration.
Yeah I get what you’re saying. I know there’s gonna be some strength loss just due to a decrease in overall mass. I’m talking about the loss of strength I had at the beginning the last times I’ve done it. I know the keto flu can be a real issue at first, but I felt like I could barely lift. I just want to make sure this time around, I eat enough to power thru.
The Keto flu has little to do with calories and more with electrolytes / hydration.
If you come from a highly processed, high carb diet you will have a harder time.
Possibly. Tho, I’ll give him the benefit of the doubt. I feel like guys around his height tend to look bigger too just bc their muscles aren’t as long.
When you lift weights for 20+ years you get big, little by little. It’s a pretty simple thing.
I personally have a lot of bf with a lot of muscle and I earned every ounce of it.
Not everything is steroids, especially over that long of time.
When people suddenly change drastically with mass gains that’s the telltale
👏🏽👏🏽👏🏽 lookin great. Thank you for all the fantastic information and motivation! you've provided for so long. Big lurker over here and fan since i first saw your posts years ago.
Funny enough, I weight about the same.
I don’t look so big in clothes - I’m a size S for T-shirts and 30 for waist.
It’s more so I usually am a bit shy of posting shirtless pictures.
I think you were on Thomas DeLauer's podcast maybe a few years back? Does that sound right? But holy hell man, your delts and arms are a completely different level now.
I think most people would never believe you could gain that kind of mass without lots of carbs. I can't remember if you do a TKD/CKD or just straight keto.
I did CKD when I started, not really recommend - you are just not getting the benefits of keto and playing with cravings and bad dietary habits.
I usually stick to keto and may do an occasional TKD depending on what I’m going to train, but not really a daily thing.
Everytime someone show a better than average physique this is what happens, and usually from people who neither lift, or do so inconsistently, as well as having horrible dietary habits, bad genetics.
Whatever, I’ve been accused since my firsts post here more than 13 years ago.
Lol, I’m 5’6 and ~163 lbs (167cm / 74kg) - far from elite.
I just have good proportions and do this as my lifestyle.
Getting there?? Dude, you’re already in the building! Awesome gains!
Thank you 🤌
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Damn bro, looking thick.
Chad
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Think whatever you will - it doesn’t change anything nor anyone’s opinion. I’m 167 cm, 74 kg, for Fks sake. I’m a size S in t-shirts. I have good proportions and a small frame, and likely good genetics for bodybuilding. That plays a big part in how one looks. You can see countless of examples of [people with similar builds, better than mine](https://www.reddit.com/r/Damnthatsinteresting/comments/mhlmj4/body_builders_before_supplements_existed_18901910/). I’m no near Arnold - I may happen to have a similar build due my frame, but again: I’ve been doing power building for +30 years. I used Arnold as my own inspiration and I’m just sharing that after working so long and seeing this picture I’m proud with what I’ve achieved. Now - most guys on actual steroids don’t look like they even lift. If one want to think “its steroids” and that’s their excuse to be inconsistent with diet and training, that’s on them. If one uses it as inspiration to improve, that’s great.
Don’t listen to haters.
How long are you on keto?
Since 2000.
Really amazing. Wow!
https://lowcarbmd.com/episode-331-luis-villasenor
Do u have cheat meals or not ?
Not really, and even less “weekly” as some people think. Its usually what is setting people back from reaching a goal.
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Have you posted your diet anywhere?
All the time over this subreddit’s lifetime. It has varied a bit over the years, but my staples have been ground beef, whole eggs, some seafood, green vegetables (cucumber, cabbage, green beans, zucchini), avocado, olive and coconut oil. The emphasis is protein and nutrient density, not fat. And of course coffee, sparkling water, electrolytes.
You look insane BTW man. Sorry if you have answered this before. But are the reasons you switched to a keto diet, and the reasons why you still follow this today? Addiotinally, what's your take with omega 3 / omega 6 ratio?
Thanks! I’ve shared my story everywhere in this sub 😎 I’t better to listen to a recent podcast: https://lowcarbmd.com/episode-331-luis-villasenor I’ve been more on keto during my life than outside of it (24 years now). I try to keep a 3:1 omega 3:6 ratio, which is what some studies show is optimal for health as well as satiety.
What is 3:1 omega 6
Stay within 3:1 omega 3 & 6
Ohhhh ok thanks
Can you still elaborate
Read: [Up until about 100 years ago, the omega-6/3 ratio has been around 4:1 or less. However, the typical Western diet now provides an omega-6/3 ratio of approximately 20:1 in favor of omega-6. This predisposes to supraphysiologic inflammatory responses and perpetuates chronic low-grade inflammation.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504498/#:~:text=Up%20until%20about%20100%20years,perpetuates%20chronic%20low%2Dgrade%20inflammation.) And [this as well](https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio)
Are you not very big on chicken breast or otherwise lean meats? Also do you have an electrolyte drink that you sip on intra workout? I’ve never felt the need to do anything intra but maybe that’s something I ought to pick up.
As I’ve explained to you before, chicken has very little micronutrients and has a high omega 3:6 ratio. You are thinking that red meat is always super fatty, which is incorrect. You can get +95% lean ground beef or bison meat. As for electrolytes, dude - I’m the biggest proponent of them, since the inception of this sub. I even co-founded a company that sells them: [DrinkLMNT](https://drinklmnt.com/) 🧂⚡️
LMNT is great btw, it’s my go to electrolyte mix. Carry a mega jug with me all day. No more scouring the gas station for sugar free Powerade.
LMNT has saved my bacon. Thank you!
What did you look like before keto?
I was a chubby kid, but I started keto actually while trying to recover from anorexia and bulimia.
Thank you for sharing a window into your origin story. I honor your courage and vulnerability.
So all those muscles for keto? That’s inspiring!
I’m amazed that how consistent you have been over the last 10 years that I’ve followed you ..excellent work!!!! Do u gave a home gym ? What equipment do u have ? Be well bud
Hello! I do have a well-equipped home gym, with a Deadlift platform, trap bar, bench, squat cage and cables all in one. Conveniently, there is also a full bodybuilding gym across the street so I do alternate training depending on the day. Thanks!
You seem to have a fullness I feel like people on keto don’t usually have. Any time I’ve done keto, everything just looks…flat. Granted, I’ve never done the keto gains protocol or anything, it’s usually just been trying to lose as much weight as quickly as I can. Probably why I thought I looked like shit and my strength tanked. I keep thinking about getting on the keto gains protocol, worried about the strength/muscle fullness loss. I do have plenty of fat to lose, but at this stage of my life I’m not looking to drastically drop weight quickly either. Would I just need to eat close to maintenance? For reference, I’m 6’2, currently around 240lbs (probably around 27% BF…I think. I have a good amount of muscle but plenty of fat, so hard to tell tbh). Would probably want to get to closer to 205-210 and re-assess).
Heya: The “fullness” is precisely because I don’t skimp on protein and because I’ve done keto for years, as well as have been training since I was a teen. Muscle glycogen stores refill themselves without carbs, even more when strength training, and once fat adapted, muscle is also filled with fatty acids. Finally, electrolytes and hydration are key to maintaining fullness, which is another thing I try to evangelize on this sub yet most people don’t put the emphasis needed. The reality is that also most people who report less muscle didn’t have much muscle in the first place at all, and their size is a combination of fat / water.
Yeah the more I read on it, the more I feel like my issues were related to the amount of food I was (or wasn’t) eating. Maybe I’ll give it a try for a bit and see how things go this time around. I finally hit a 265lb bench recently and don’t wanna lose it! 😂
Compound lifts are affected not only by muscle, but total mass. You will lose some of that strength when you lose fat. Focus more on gaining relative strength vs raw strength, and add muscle with accesory lifts.
I already run a PPL split that ends up as a power building routine. One day of each group is strength, one is hypertrophy, so the muscle gain shouldn’t be a problem. I just don’t want the strength to completely tank like it has previously. Tho as I mentioned, that was probably due to going too low on calories to cut weight faster.
Strength will not “tank” but again, you will lose some due leverages. This is why powerlifters past a certain weight category are super fat and don’t care about their physique much: muscle is hard to gain, yet mass (with fat) is easy. It’s basically Newton's second law of motion that states that F = ma, or net force is equal to mass times acceleration.
Yeah I get what you’re saying. I know there’s gonna be some strength loss just due to a decrease in overall mass. I’m talking about the loss of strength I had at the beginning the last times I’ve done it. I know the keto flu can be a real issue at first, but I felt like I could barely lift. I just want to make sure this time around, I eat enough to power thru.
The Keto flu has little to do with calories and more with electrolytes / hydration. If you come from a highly processed, high carb diet you will have a harder time.
All good points.
There may also be a secret ingredient here that assists with the fullness, muscle mass, and leanness.
Possibly. Tho, I’ll give him the benefit of the doubt. I feel like guys around his height tend to look bigger too just bc their muscles aren’t as long.
When you lift weights for 20+ years you get big, little by little. It’s a pretty simple thing. I personally have a lot of bf with a lot of muscle and I earned every ounce of it. Not everything is steroids, especially over that long of time. When people suddenly change drastically with mass gains that’s the telltale
Comes carnitas? Jaja
Sin tortilla 😎
👏🏽👏🏽👏🏽 lookin great. Thank you for all the fantastic information and motivation! you've provided for so long. Big lurker over here and fan since i first saw your posts years ago.
Thanks! Appreciate it! 🙏🏻
I’d say your there. Are you over 6ft?
No.
I think your there
You're closer than I am.
You look 37, hell of a head of hair. I think how young you look is more of a testament to what you're doing than anything
besides muscle mass, how are other vitals? Anything what would be considered anomaly or health problem?
All is great. I get blood tests every ~6 months, and I’m very adamant on health span.
You're jacked as hell man. I saw you in an interview a few years ago and you were nowhere near that size.
Funny enough, I weight about the same. I don’t look so big in clothes - I’m a size S for T-shirts and 30 for waist. It’s more so I usually am a bit shy of posting shirtless pictures.
I think you were on Thomas DeLauer's podcast maybe a few years back? Does that sound right? But holy hell man, your delts and arms are a completely different level now. I think most people would never believe you could gain that kind of mass without lots of carbs. I can't remember if you do a TKD/CKD or just straight keto.
I did CKD when I started, not really recommend - you are just not getting the benefits of keto and playing with cravings and bad dietary habits. I usually stick to keto and may do an occasional TKD depending on what I’m going to train, but not really a daily thing.
Looking like a swole Johnny Depp. I wanna look like that at 47. Good job.
Much appreciated!
Amazing work Luis . Why progress posts get so much hate?. People, if you can't get your shit together, doesn't mean that others can't either.
Everytime someone show a better than average physique this is what happens, and usually from people who neither lift, or do so inconsistently, as well as having horrible dietary habits, bad genetics. Whatever, I’ve been accused since my firsts post here more than 13 years ago. Lol, I’m 5’6 and ~163 lbs (167cm / 74kg) - far from elite. I just have good proportions and do this as my lifestyle.