mstockwe87
03-25-2008, 08:37 PM
alright folks, just as some background info., I've used keto to cut before. I cut 137lbs. in 9 months. Recently I did a standard 40/40/20 clean bulk with great results and little fat gain (went from 183 to 212). Alas, summer is around the corner and its time to go from lean to ripped. I'm currently at 204 lbs. after a two weeks of slight calorie reduction and the next step is to cut those carbs. I plan on a modified ckd, modified in the sense that carb-ups will be spread out more seeing as that first 9 months of extreme weight loss taught me that I didn't need to carb up weekly. So we're looking at a carb-up every two weeks or so. I just wanted to get some input on my diet. I've done well on my own in the past, but never assume I cant do better and part of doing better is getting others' opinions.
menu plans-starting with 2500 kcal/day
meal 1-5eggs, 4 tbsp ranch dressing
meal 2-1 can tuna, 1 tbsp mayonnaise
meal 3-8 oz. 73%/27% ground beef
meal 4- Pre/intra-workout-5g creatine mono,6 scoops scivation xtend
PWO 2 scoops ON 100% whey
meal 5-5 eggs, 3 oz cheddar cheese
macronutrient ratios-
2492 kcal, 175g fat, 202g protein, 20g carbs
64.03% fat/32.72% protein/3.25% carbs
training routine-wont go into specifics, here's the general split
Sunday-back, biceps, cardio (LISS 30 min)
Monday-chest, shoulders, triceps, cardio (LISS 30 min)
Tuesday-legs, cardio (LISS 30 min)
Wednesday-cardio (LISS 45 min)
Thursday-cardio (LISS 45 min hour)
Friday- total body, cardio (LISS 30 min)*
Saturday-rest
*-total body workout will be done regardless of carb-ups, obviously if a carb up is going to follow it will be a more intense workout.
I'd appreciate any suggestions from you guys, like I said the more input the better.
menu plans-starting with 2500 kcal/day
meal 1-5eggs, 4 tbsp ranch dressing
meal 2-1 can tuna, 1 tbsp mayonnaise
meal 3-8 oz. 73%/27% ground beef
meal 4- Pre/intra-workout-5g creatine mono,6 scoops scivation xtend
PWO 2 scoops ON 100% whey
meal 5-5 eggs, 3 oz cheddar cheese
macronutrient ratios-
2492 kcal, 175g fat, 202g protein, 20g carbs
64.03% fat/32.72% protein/3.25% carbs
training routine-wont go into specifics, here's the general split
Sunday-back, biceps, cardio (LISS 30 min)
Monday-chest, shoulders, triceps, cardio (LISS 30 min)
Tuesday-legs, cardio (LISS 30 min)
Wednesday-cardio (LISS 45 min)
Thursday-cardio (LISS 45 min hour)
Friday- total body, cardio (LISS 30 min)*
Saturday-rest
*-total body workout will be done regardless of carb-ups, obviously if a carb up is going to follow it will be a more intense workout.
I'd appreciate any suggestions from you guys, like I said the more input the better.