JoeS

I'm am 6 foot, currently 192lbs, about 10% bf, and weight training 5 times a week. I've just found out I go on holiday in 3 weeks time so I want to shred as much bf as I can. I know its not long but I lost nearly 2lbs a week cutting earlier this year, so I'm hoping I can loose around 6lbs before my holiday.

I have been bulking for the last 2 months on a 3300cal clean bulking diet. My question is how quickly should I cut these calories? I don't have time to waste, but I read that you shouldnt cut calories too quickly. What happens if you cut them too quickly? Muscle loss maybe?

irwit

why not switch to a keto diet ? 3 weeks should be good

JoeS

I've not tried a keto diet before. I've just read about how you structure the carbs/protein/fat ratios on a keto diet, seems to make sense. With this diet do I need to eat 500 calories less than maintainance like with a regular cutting diet?

irwit

To be honest mate Im only in the early stages of it myself, Youd still need calorie defict but carb wise you need to be basically nil. Im on about 25 grams of carbs a day at the moment. For me the science made the most sence for me and my goals. A regular calore deficit I would feel hungry. Personally on this I feel more leveled out if that makes any sense. Im enjoying it but dont see it as a long term diet, maybe a month or so purely from an inconvienience point of view with the meals. However I feel I would enter a carb cycleing diet alot better having experienced a zero carb diet.

Lost Soul

realistically you wont lose much in 3 weeks and be flat as fcuk by the time 3 weeks come and look flat and probably smaller.
You are better offlooking at carb depletion and loading if your vanity gets the better of you and you wish to look good on a beach.

Its a case of dropping carbs out, depleting and then supercompensating when in the days before you go away. You wont lose much fat but will look better and fuller

irwit

From what Ive read, not what Ive done, people losing quite a few pounds a week often over 5 isnt uncommon. If keto switching your body to burning fat as its primary source then keto plus plenty of cardio, 2-3 times a day should help burn alot of fat very quick. I guess you would have to be super strict and maybe unrealisticly strict for you to make a 3 week change though.

Or accept yourve not really time to make a serious change to your look, crack on as normal and enjoy your holiday. Extreme keto could make you ill and then youve got a pretty **** holdiay in store !!!

Lost Soul

ketogenic diets dont make you ill, poor dieting will
ketogenic diets are fine if you are going to re feed or target carbs. This is a long term plan to shed bodyfat and is very effective for some

it takes 3 days plus for most people to establish ketosis and if you are cycling carbs you look flat ans sh1te for many days until you re feed.

you can burn equally as much fat with carbs, ketogenic diets are just fashionable not the be all and end oall of dieting

for me when i diet i look my worst after 2-3 weeks as you flat and you are still holding fat, a sh1te look for the beach

Reesy

LS how would you go about carb depletion and loading? The week up to a holiday, 4 days of depletion then the last 3 days of loading?

And how to not look too flat or fat?

Cheers

XPS

ketogenic diet, like atkins ?

JoeS

I decided to go on a low-carb diet, training hard and it's going well so far. How does 'supercompensating' work? Eating every carb in sight? And how long should I do it for?

Aftershock

You need to deplete the carbs and then start putting them back back in at least 4 days before you go on holiday mate. Id start loading 6 days prior.

I realistically wouldn't bother aiming for fat loss now if I was already at 10% bf

It will take at least a week to deplete add 4-5 days to put the cabs back in and you have already lost 12 days or more which leaves very little time for real fat loss anyway.

The muscles will hold several lbs more glycogen when you put the carbs back in. Having been depleted they will overcompensate for a short while giving a permanently pumped look.

Carb depletion and loading isn't for the faint hearted you will certainly feel like and look like crap until the carbs go back in.

Muscle loss shouldnt be an issue in such a short space of time. Any lost will go back on during the carb up anyway.

You have to control the carb up because once you start eating again it will be very difficult to stop.

You would probably want to put 500g of carbs back in the first few days of the the carb up and then judge it by the mirror thereafter, dropping back to about 350 for maintenance.