sadler998

Right guys a bit of background on me:

90kg
~19% BF
Training weights on a 5 day split

In 6 weeks i am wanting to drop down to as close to 10% BF as possible, i know this is a stupid aim to set myself but i want to do it.

Things i need clearing up:

• Should you train weights on a keto (light/heavy)
• Is one 65% heart rate cardio session a day for 45 mins enough or could this be increased to 2.
• After a keto diet does you weight jump up when re introducing carbs?
• Does this meal plan attatched look good or need modifying?
• I have the following supplements, can i use them on cycle:

CLA
Fish Oils
ECA Stack
Glucosamine
and a supplement called Lean Xtreme


Many thanks guys

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Bens Keto.jpg (44.3 KB, 44 views)

Lost Soul

Ok some quick thoughts

you will not get to 10% without weight training or you may do but you will have no muscle

you will not go from 19% to 10% in 6 weeks and hold muscle

You will find your energy levels, body composition and performance on a 5 day split and a ketogenic diet with no carbs an absolute nightmare

cycle or target them

you need more veg in there

you will add water weight when carbs are re introduced, they hold around 2.5-3g of water fro each gram you add

cardio is fine although if you want to lose so much you may need to do more unless you are active

some may argue your protein is too high, fat too low and you can up carbs a little

most suggest 1g of protein per lb of bodyweight in ketosis, rest made up with fats to create a deficit but not too low for metabolic slow down. You will find once in ketosis 50-100g of carbs per day should still hold you

cycling or targetting other carbs will be on top

weight training is weight training and you would train as per normal unless doing depletion and priming routines before re feeds

I have my 2 pence on keto diets and believe they are great for some people, in some frameworks when they know why and what they are doing it for.

If you get them wrong you lose muscle, feel crap and end up worst off

few tips. lower saturates and increase fish oils in the diet rather than as a supplement, use olive oil and look to increase fibre

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sadler998

Thx for the quick reply, i understand most what u said lol.

I got:

• I am being over optimistic with hoping to get to 10%
• Weight training should be reduced from 5 day split to maybe 3?
• More veg
• Cardio 2 x per day
• Fat needs increasing - maybe frying bacon and eggs in olive oil and eating a few handfulls of peanuts a day or are we talking MORE needed.
• Could maybe drop down the protein shakes to one scoop?
• Maybe add a bit of tuna for fish oils

What im fuzzy on:

• When you say cycle or target carbs what exactly do u mean?

Also what Body fat do you reckon i could get down to, or will that change too much from person to person? Can honestly say i have never seen my abs in my life.

Lost Soul

no cardio more than twice a week, not twice a day

tuna is not oily, salmon/sardines are for example

If you have done any homework RE ketogenic diets CKD and TKD will have popped up

CKD - weekly refeed over 1/2 even 3 days
TKD - target carbs around training

personally IMO you need to know more to make it work and ketosist isnt needed to lose weight

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sadler998

So for the moment whilst i am researching dieting do you think a simple calorie deficit diet would be best?

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Lost Soul

for now, that looks a point to start at 19% body fat assuming its in a negative energy balance once you have added all cardio in.
The you can look at a day with slightly lower protein, higher carbs once to twice a week

progressions would be any of the diets below:

carb cycling
targetting carbs around training out of ketosis
TKD
CKD

This is when weight loss begins to stagnate

this is a good book

http://www.amazon.co.uk/Ketogenic-Di...5317553&sr=1-1

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