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Cutting diet

  1. #1
    Rookie bigm98's Avatar
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    Cutting diet
    Managed to get down to about 11% body fat (top abs visible) without dieting thanks to peptides and clen . However, I've hit a sticking point and I know I will need to follow a diet to achieve my goals of 7-8% body fat.

    I have been doing a great amount of reading and have decided to go with a cyclical ketogenic diet (aka carb cycling). I will be doing low cards, high protein and high fat sunday-friday and will have 2 cheats days on friday and saturday. My cheat days will be high protein, low fat and high carbs.

    I would like a review for my diet. I haven't calculated the portions yet, but I have my meal planned out and I know how many grams of carbs, fats and protein I need to intake. I will calculate the portions once my meal plan is satisfactory.

    Stats:
    5"9
    185 lbs
    11%

    My maintenance calories are 3046. I will be eating 500 calories under that so I'm aiming for 2546 calories daily. I estimate my lean body mass at around 165 lbs, and will be consuming 1 gram of protein per lbs so 165g of protein daily. That's 660 calories from proteins. I will be consuming anywhere between 20-40 grams of carbs a day which is 80 calories from carbs. That leaves 1806 calories from fats which is roughly 200g of fat.

    Meal 1 (morning):
    4 eggs scrambled + 2 slices of ham/or bacon + mozzarella cheese

    Meal 2 (mid-morning):
    Chicken breast + olive oil

    Meal 3 (lunch):
    Steak + nuts

    Meal 4 (post work-out):
    Protein shake + tuna + mayonnaise

    Meal 5 (dinner):
    Chicken breast + salad + salad dressing high in fat

    Meal 6 (before bedtime):
    Protein shake

    Does this sound good to you guys? Thanks for the inputs.

  2. #2
    3J
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    ok two things..

    1. a ckd diet is not a carb cycling diet.. they are two different philosophies
    2. your diet is horrible.. ham? bacon? mayo? protein shake before bed?? youve got some learning to do about dieting..
    3. 165g protien?? you better up that protein bro...

    i am a sports nutritionist and help you with this if you like.. if your interested in becoming a client email me at 3jdiet@gmail.com or visit my website at 3jsdiet.com

    as for dropping to 7-8% whats your cardio looking like?
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  3. #3
    Rookie bigm98's Avatar
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    Quote Originally Posted by 3J View Post
    ok two things..

    1. a ckd diet is not a carb cycling diet.. they are two different philosophies
    2. your diet is horrible.. ham? bacon? mayo? protein shake before bed?? youve got some learning to do about dieting..
    3. 165g protien?? you better up that protein bro...

    i am a sports nutritionist and help you with this if you like.. if your interested in becoming a client email me at 3jdiet@gmail.com or visit my website at 3jsdiet.com

    as for dropping to 7-8% whats your cardio looking like?
    1. My mistake
    2. I will replace the bacon/ham in the morning with oats. I will also remove the mayo. And I don't see what is wrong with a casein protein shake before bed?
    3. I will definitely up my protein and reduce my fat intake

    I have been told on other forums that 60-70 grams of carbs should be my daily target because I won't have enough energy off 20-40 grams as originally planned.

    Yes I still have quite a bit of learning to do and will keep on reading. I am pretty tight with money currently because of university and I will try to make my own diet. If all fails, I will definitely come see you - I know your the expert on nutrition.

    As for my cardio, I do boxing 3x times a week and on days I don't box, I will be doing 30 minutes of HIIT.
    Last edited by bigm98; 12-04-2012 at 04:00 PM.

  4. #4
    3J
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    if you do 50-60g a day (for example add oats in the morning) your doing a tkd diet not a ckd diet.. you will have enough energy on teh 20-40g.. i dunno who said you wouldn't.. your energy source isn't coming from carbs its coming from fats...

    cardio looks good bro!!
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  5. #5
    Rookie Eisaggeleas's Avatar
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    The "ckd"'s main purpose is the body to use fat as fuel and not carbs, and this can be achieved with a 65/35/5 ratio of fats/protein/carbs. Bigm98 read some forums as i did (especially bb.com) and there explain that this ratio with a balance in saturated/unsaturated fats works perfect for those wanting to lose the "ugly fat", see love handles etc.I am about to start this diet in some days to drop 8-9% bodyfat.How is possible for us to take 170g of fats (i am exactly Bigm98 size but higher % bodyfat) without adding mayonese or some "fatty foods"?.I mean yes extra virgin olive oil is good, but u cant have that as main source of fuel....any help?

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