NathanTurner
03-30-2008, 07:32 PM
I'm starting another short cutting phase of 4-5 weeks. Here is my rationale and what I'm doing lately: in my experience, my body seems to be much more anabolic between the 10-15% BF range; and with dieting, it seems to be much more efficient in short periods, as opposed to a long, drawn-out stretch; otherwise, LBM is lost. My strategy then is to gain quality weight at a slight caloric surplus (usually 50/30/20 c/p/f split on training days, 40/30/30 on non-training days), then begin a short cut when getting close to 15%..
Over the last couple months, I have went from 190 lbs at 14% to 210 lbs at the high end of 14%; therefore, a short cut is in order.
On my last dieting phase using keto, I went from 201 lbs at 16% to 190 lbs at 14%. over 2 months. Not very impressive; but when reviewing my notes, I noticed that the efficiency of the diet stalled out a bit after 4 weeks. The first 4 weeks, I went from 201 at 16% to 195 at approximately 13.6% BF, after which point I began to lose LBM. The efficiency of the first four weeks was surprising; a total of 6 lbs lost, 5.66 lbs of which was fat. Therefore, my current cut will be no longer than 5 weeks, my main goal being to lose 6-8 lbs during that time and maintain my strength.
Since my cut is so short, my caloric deficit will be pretty sharp; 2500 calories per day, and low intensity cardio burning 250 calories three days per week. I've estimated that I can easily drop 1.5 lbs per week, putting me between 6-8lbs of fat loss. My weight training will remain as it is; strength training focusing on compound movements using the 5x5 system, three days per week.
I will be consuming 60g carbs in the form of maltodextrin pre-workout on training days, with the total carb intake being 70g. On non-training days, I'm keeping it between 15-25g carbs in the form of tag-along carbs in eggs and green vegetables. Protein will be relatively constant at 195-200g per day.
I'm starting tomorrow, so I'll keep detailed entries on my progress on at least a weekly basis to keep myself focused.
Thus it begins (again.)
Over the last couple months, I have went from 190 lbs at 14% to 210 lbs at the high end of 14%; therefore, a short cut is in order.
On my last dieting phase using keto, I went from 201 lbs at 16% to 190 lbs at 14%. over 2 months. Not very impressive; but when reviewing my notes, I noticed that the efficiency of the diet stalled out a bit after 4 weeks. The first 4 weeks, I went from 201 at 16% to 195 at approximately 13.6% BF, after which point I began to lose LBM. The efficiency of the first four weeks was surprising; a total of 6 lbs lost, 5.66 lbs of which was fat. Therefore, my current cut will be no longer than 5 weeks, my main goal being to lose 6-8 lbs during that time and maintain my strength.
Since my cut is so short, my caloric deficit will be pretty sharp; 2500 calories per day, and low intensity cardio burning 250 calories three days per week. I've estimated that I can easily drop 1.5 lbs per week, putting me between 6-8lbs of fat loss. My weight training will remain as it is; strength training focusing on compound movements using the 5x5 system, three days per week.
I will be consuming 60g carbs in the form of maltodextrin pre-workout on training days, with the total carb intake being 70g. On non-training days, I'm keeping it between 15-25g carbs in the form of tag-along carbs in eggs and green vegetables. Protein will be relatively constant at 195-200g per day.
I'm starting tomorrow, so I'll keep detailed entries on my progress on at least a weekly basis to keep myself focused.
Thus it begins (again.)