How does my plan look?

[cjm8232]

Please let me know how you feel on my plan:

Hi I've been a member here for 3 years and this is my second post...I haven't visited in a while, and it looks like I have been missing out...You guys are very knowledgeable!!!

Stats: 25yrs old, Lifted all thru college, maintained 200lbs and single digit bf% for about 4 years (Until 2 yrs ago and I graduated), I am just getting back into lifting have been back at it for about 4 months, now I am cutting. I still look pretty big and cut, I lifted using a mix of powerlifting and bb'ing for about 5-6 years so I still have that dense base and round/full muscles, so I'm progresing very quick...I should try and post before and after pics.

Now I am 205 @ 12% +/- 1%

I am in my second week of dieting and have been using a modified Animalbolics/TKD, where I have carbs post workout. And I have a moderate carb-up on Saturday. I know it's probably not ideal but it's very easy for me to follow. I am not necessarily trying to go into Ketosis, rather keep insulin levels low/stable thru the day. He's a sample day, oh yeah, I'll be working out about 5 days per week:

6:20am - 2tabs Lipo6, 25mgs Ephedrine HCL, 2 Fish Oil Gel Caps
- 30 min. brisk walk

8:30- 30g Pro, 1tbs Flax--- (Sci-Tec Protein Delite Shake)

11:00- 30g Pro, 20gFat--- (Chick Bresat,Nuts,EFA)

12:00- 40g Pro, 30g Fat--- (Lunch) Less than 8g Carb

2:00- 30g Pro, 20g Fat--- (Cold Cuts, Oilve Oil)

4:00- 30g Pro--- (Sci-Tec Protein Delite Shake)

5:45-7:00 Workout (Very high intensity, High weight, med. reps., low sets, * mostly compound movements, plus I might ride the bike * medium intensity for 20 min before workout)

7:00 PWO Shake--- (2 scoops ON Whey, 40g Carbs {Dextrose/Malto Mix})

8:00 Normal Meal with a 40/30/30 Ratio--- (about 400 calories: i.e. chicken w/
* broccoli,zucchini,sm. brown rice)


10:00 Night time shake w/ 14g fat

BED


about: 250g Pro/105g Fat/70g Carb-----2,200 Cals

[liftsiron]

I would up the protein and carbs a bit and lower the fats way down. You outlined a typical keto diet which may be effective for fat loss but no doubt in a short time you're going to feel like shit at least I do.

[Mr.X]

what are you using for protien? I see you list grams of protein but no foods.

[cjm8232]

Originally Posted by Mr.X

what are you using for protien? I see you list grams of protein but no foods.

I did that because I will use a variety of foods to meet those macornutrient requirements, I plan to use:

Protein will be a mix of: steak, ground beef, cold cuts, tuna, chicken, italian sausage, and also Mixed source protein shakes and whey protein.

[cjm8232]

Originally Posted by liftsiron

I would up the protein and carbs a bit and lower the fats way down. You outlined a typical keto diet which may be effective for fat loss but no doubt in a short time you're going to feel like shit.

So you think that meal plan will keep me in ketosis??? I kinda thought I was in it towards the end of last week as my breath and piss stunk!!!

As fas as feeling like shit, I tolerate Ketosis well, I actually have more energy.

If I interpret your response correctly, you're "anti-keto?"

Thanks, CJM

[Mr.X]

Originally Posted by cjm8232

So you think that meal plan will keep me in ketosis??? I kinda thought I was in it towards the end of last week as my breath and piss stunk!!!

As fas as feeling like shit, I tolerate Ketosis well, I actually have more energy.

If I interpret your response correctly, you're "anti-keto?"

Thanks, CJM

Lower fat and higer protein will not help you get into ketosis faster. Protein converts to glucose at a 50-54% ratio, so you will actually be kept out of ketosis with the higher protein intake.

Have you seen my CKD ratios?

[liftsiron]

Originally Posted by Mr.X

Lower fat and higer protein will not help you get into ketosis faster. Protein converts to glucose at a 50-54% ratio, so you will actually be kept out of ketosis with the higher protein intake.

Have you seen my CKD ratios?

Thats the idea, being in ketosis stinks, you have bad breath and feel like you just got run over by a truck. With low but adaquate carbs you're not going to experience a 50% conversion ratio of protein either. The body converts protein at a higher ratio when in ketosis than when not for survival, the brain and CNS can only use glucose for fuel. Also in prolonged ketosis the body converts lean muscle to glucose.


It's no doubt that keto diets work for some, I tried Dan Duchaines Body Opus diet a few times and was really drained from it.

[Mr.X]

Originally Posted by liftsiron

Thats the idea, being in ketosis stinks, you have bad breath and feel like you just got run over by a truck. With low but adaquate carbs you're not going to experience a 50% conversion ratio of protein either. The body converts protein at a higher ratio when in ketosis than when not for survival, the brain and CNS can only use glucose for fuel. Also in prolonged ketosis the body converts lean muscle to glucose.


It's no doubt that keto diets work for some, I tried Dan Duchaines Body Opus diet a few times and was really drained from it.

Before I try to explain ketosis, when was the last time you researched ketone utilization? and how a CKD is supposed to work.

[Mr.X]

btw...if you didn't do well w/ a BodyOpus, you did the diet wrong. I haven't had one client I've worked with who didn't do well w/ bodyopus

[liftsiron]

I didn't say the diet didn't work, I said that I felt like shit warmed over on it. The diet that I do now is far more pleasant and allows me to get to 5% and below.