SouthernCadilac
02-04-2007, 09:33 AM
Hi, ive just completed by 3-week quick cut with the regular 40:40:20 Protein:Carb:Fat diet and 3 Days a Week Workout and 3 Days a Week Cardio...and for the next 1-2 weeks i want to try cutting using a Ketogenic Diet.
Im aiming for 1680Kcals (2176Kcals - 496Kcal Defecit) a day and im 5'10 and weigh about 65KG, which about 20-25% is Bodyfat(quick estimate).
Here is my Diet Breakup:
Monday:
40% Fat, 75g
50% Protein, 210g
10% Carbohydrates, 42g
Tuesday:
80% Fat, 140g
20% Protein, 84g
0% Carbohydrates, 5-10g max
Wednesday + Thursday:
65% Fat, 121g
30% Protein, 126g
5% Carbohydrates, 21g
Friday:
65% Fat, 121g
30% Protein, 126g
5% Carbohydrates, 21g
Saturday:
80% Fat, 140g
20% Protein, 84g
0% Carbohydrates, 5-10g
Sunday:
20% Fat, 37g
40% Protein, 168g
40% Carbohydrates, 168g
1st Question:
Is 1-2 weeks of a Ketogenic Diet with only 2 Low Gi Carb-ups effective for cutting?
2nd Question:
Can you get Fat from this diet?
3rd and Last Question:
How much Fat will I loose, and how do I work this out?
Plz, Plz, Please help me out guys...
thanks!
xtrell
02-04-2007, 10:06 AM
I think you need to read up on keto a little more. Your percentages don't even add up to 100 on Sunday.
Teacher77
02-04-2007, 10:39 AM
Monday:
40% Fat, 75g
50% Protein, 210g
10% Carbohydrates, 42g
Tuesday:
80% Fat, 140g
20% Protein, 84g
0% Carbohydrates, 5-10g max
Wednesday + Thursday:
65% Fat, 121g
30% Protein, 126g
5% Carbohydrates, 21g
Friday:
65% Fat, 121g
30% Protein, 126g
5% Carbohydrates, 21g
Saturday:
80% Fat, 121g
20% Protein, 126g
0% Carbohydrates, 5-10g
Sunday:
15% Fat, 28g
35% Protein, 147g
35% Carbohydrates, 147g
1st Question:
Is 1-2 weeks of a Ketogenic Diet with only 2 Low Gi Carb-ups effective for cutting?
2nd Question:
Can you get Fat from this diet?
3rd and Last Question:
How much Fat will I loose, and how do I work this out?
Plz, Plz, Please help me out guys...
thanks!
First, here's a few comments :
- why do you want to keep 10% carbs on you first day ? Cut that to zero. On CKD, you either take in carbs or fat, not both togheter. So start with zero carbs and once you are certain to be in ketosis, you can take in up to 5% carbs. Experiment to see how much carbs you can take in without leaving ketosis.
- Too much protein isn't good either : you want to force your body to live of fats. Excess proteins will be converted to glucose. You should just eat your LBM (in lbs) in grams of protein. If you weight 65kg (143 lbs) and have a %bf of 20-25, then your LBM is 110lbs or so. 110g of protein should be your daily goal and that's valid for days of keto AND for days of carb-up. So you have too much protein on monday and not enough on tuesday.
- your numbers don't work on saturday and sunday. 20% pro is 84g, not 126. and on sunday, your total isn't 100%.
- Why do you go back to 0 carbs on saturday ? I hope that's not to replace a depletion workout.
- sunday : keep the fats as low as possible while carbing up. The MAX amount should be your lbm in kg. In your case, that's a max of 50g of fat, but the lower the better. 28g seems good to me.
- the day you carb up, you should eat MORE calories than your maintenance. In your case, you should aim for 2370 cals (10% above maintenance). The carbs injested won't be used for energy or converted to fat but to fill your depleted glycogen stores.
Now, to answer your 3 questions :
- 2 weeks is a short diet. You can't expect a revolution. If you're 20% bf, you won't get ripped in 2 weeks. If your main goal is cutting, try having only one carb-up after the entire 2 weeks. The first time, it's always longer to reach ketosis so if you carb up after 5 days, you won't give your body lots of time to burn bodyfat.
- If you eat less calories than your maintenance, you can't get fat on any diet. In fact, you would loose weight on any diet. However, CKD, as opposed to other diets, will help you loose a maximum of fat weight as opposed to muscle weight.
- The weight you will loose entirely depends on calorie reduction, as on any other diet. So if you cut 476 cals daily and eat 10% above maintenance on a final carb up day, you should lose around 2lbs in 2 weeks, which is an average. Of course, your weight on the scale will drop more than that (6-7 lbs, probably) because you will lose water weight too.