insta keto and my results really quick just from a purely

insta keto and my results really quick just from a purely statistical standpoint I started this challenge this 30-day weight loss challenge at 189 pounds and I am now at 180 4.5 so I lost about 5 pounds I feel like I tightened up I feel like things improved I did actually test my vo2 max but it's not super important I test it frequently I had a about a half a percent improvement in that so decent improvement my vo2 max probably because my training changed okay I also had a slight improvement on my squat which I always do as a front squat because my back just is jacked up being overweight for so long so I had about a 5% improvement on my squat benchpress stayed about the same I actually lost some strength in some of my auxilary lifts I lost strength in the shoulder press which is interesting anyhow not a lot of this matters but I just documented things but considering that I had strength improvements upon weight loss was pretty powerful for the most part I only lost strength in one overhead and move and there's so many different variables there so it's kind of funny I don't know if anyone also experienced strength increases while simultaneously losing weight but pretty fascinating 

insta keto diet stuff I wasn't here to do an experiment for myself I just always document things so you know you look at that stuff it's just pretty interesting I recommend people always document whatever kind of their I don't know whatever workouts are you and whatever things like that just so they have an idea because if you're not data driven then you're just guessing all the time okay so what I do want to do here cover one more thing I know we got a lot of people one more thing before I start talking about some of the things I experienced with my weight loss because I figured it's a good time and I've got a lot of people here one of the most common things that people keep talking about is cheat meals we have to talk about them because everyone that's doing this challenge right now is probably at a state where they feel like they can have a cheat meal one of the things that I always recommend that I was sitting with a client of mine last week that came to visit me and was sitting in front of me and I saw his eyes line up and kind of a like walk me off when I explained this to him cheat meals should almost never be planned why because it develops again this unhealthy emotional relationship with food