Lil Freek
03-27-2008, 02:05 PM
I've been dabling with Ketosis for a few weeks, now, and I'm about to start my full keto-cutting log. I'm coming off a vicious cold which involved me taking in a ballistic amount of carbs to fight off the virus (where I still lost weight)
My routine will work as follows:
Weight lifting:
Mon - Upper body
Tues - Lower body
Thurs - Upper body
Fri - Lower body
Sat - Core + shoulders
Cardio:
Mon > Fri - 20min post-wo
Tues, Thurs - 30min morning cardio
Sat, Sun - 30min morning cardio (pre-meal #1)
According to nutritiondata.com, my BMR is 3300cal, excluding activities (daily cardio + weightlifting) (which is 4550cal/day)
I'm going to be eating roughly 2900-3000cal/day (excluding pre/post WO meals). This should sustain reasonable energy levels and allow slow, progressive weightloss and minimal fatloss.
General Meal intake:
Meal1: 3 eggs, 3 slices bacon, 1 multivitamin (340cal - 25/2/25)
Meal2: 2 eggs, 1oz cheese, 1tbsp natural PB (363cal - 27/4/23)
Meal3: 4 chicken thighs w/ red peppers (cooked in olive oil), 2 cups broccoli, 1oz almonds (574cal - 39/11/43)
Meal4: Italian sausage, 1oz cheese (354cal - 28/0/24)
Meal5: 8oz ground beef, 2 cups broccoli, 2tbsp ranch (721cal - 51/10/56)
Meal6: 2 eggs, 1 slice bacon, 1 tbsp natural peanut butter (295cal - 22/4/18)
total intake - 2647cal > 192/31/189 (31g carbs, 15g fiber)
I'm well under 5% carbs every day.
I'm going to be doing a TKD diet with 1 carb up day every week (or so). Pre-WO will be 1/2cup oats and post-WO will be 1/2scoop gatorade powder + Protein Isolate.
All feedback is appreciated!
I'll post starting pics and progress starting next Monday :D
My routine will work as follows:
Weight lifting:
Mon - Upper body
Tues - Lower body
Thurs - Upper body
Fri - Lower body
Sat - Core + shoulders
Cardio:
Mon > Fri - 20min post-wo
Tues, Thurs - 30min morning cardio
Sat, Sun - 30min morning cardio (pre-meal #1)
According to nutritiondata.com, my BMR is 3300cal, excluding activities (daily cardio + weightlifting) (which is 4550cal/day)
I'm going to be eating roughly 2900-3000cal/day (excluding pre/post WO meals). This should sustain reasonable energy levels and allow slow, progressive weightloss and minimal fatloss.
General Meal intake:
Meal1: 3 eggs, 3 slices bacon, 1 multivitamin (340cal - 25/2/25)
Meal2: 2 eggs, 1oz cheese, 1tbsp natural PB (363cal - 27/4/23)
Meal3: 4 chicken thighs w/ red peppers (cooked in olive oil), 2 cups broccoli, 1oz almonds (574cal - 39/11/43)
Meal4: Italian sausage, 1oz cheese (354cal - 28/0/24)
Meal5: 8oz ground beef, 2 cups broccoli, 2tbsp ranch (721cal - 51/10/56)
Meal6: 2 eggs, 1 slice bacon, 1 tbsp natural peanut butter (295cal - 22/4/18)
total intake - 2647cal > 192/31/189 (31g carbs, 15g fiber)
I'm well under 5% carbs every day.
I'm going to be doing a TKD diet with 1 carb up day every week (or so). Pre-WO will be 1/2cup oats and post-WO will be 1/2scoop gatorade powder + Protein Isolate.
All feedback is appreciated!
I'll post starting pics and progress starting next Monday :D