Mufffin top be gone!

[jlnoah87]

Good after noon all I have a question even though i'm a long way off from doing a show as you van see my my pics I had a couple of questions:

in my current state would be the best approach for diet a keogentic program or just lower carbs like around 200 to start then slowly lower? any help would be greatly appreciated!!!

[rcswent]

Good after noon all I have a question even though i'm a long way off from doing a show as you van see my my pics I had a couple of questions:

in my current state would be the best approach for diet a keogentic program or just lower carbs like around 200 to start then slowly lower? any help would be greatly appreciated!!!

Why only low carb diet options? You can achieve weight loss by lowering your overall caloric intake and still keep carbs at a moderate level.

[AustrianOakJr]

It depends on your body type and your sensitivity to carbs. Most glycogen dependent athletes do much better dieting on higher carbs, so I would take the advice of rcswent and start experimenting with a moderate carb/moderate fat diet first. If you have a hard time losing weight after playing around with your ratios for a while, THEN you might want to try a CKD diet.

[CaseySmithBB]

Good after noon all I have a question even though i'm a long way off from doing a show as you van see my my pics I had a couple of questions:

in my current state would be the best approach for diet a keogentic program or just lower carbs like around 200 to start then slowly lower? any help would be greatly appreciated!!!

I think that it might not be optimal to jump right into a ketogenic diet mostly because, depending on your dieting experience, it might not be sustainable. Unless you have already tried CKD, or a various form of keto, it can often be very difficult to adapt to at first. Some people go through an adjustment phase when switching to keto and the first week or two make they feel awfully lethargic and irritable. However, after your body adapts, you certainly can thrive on it.

However, I would suggest that you focus on meeting your macronutrient requirements (your protein and fat requirements) while setting up the highest amount of carbohydrate intake that you can while still slowly losing weight (about 1-1.5lbs a week).

If you look at some people's contest prep journals, you will see that for even a period of close to six months, they are eating the same amount of protein and fat, while only slightly manipulating carbs along the way.

I personally abide by a calories in vs. calories out approach, while meeting my macronutrient requirements. Here is an organized set of information on how to calculate your macros, calories, etc. in the Nutrition section of the forums:

http://forum.bodybuilding.com/showthread.php?t=121703981

[jlnoah87]

Thanks everyone for your replies. The reason I was thinking of a CDK diet was to get to around 10% body fat from what I’m at now which is around 25%.
I was talking to two different middle weight competitors at my gym and one stated that I should do the CDK diet to get down to the 10% then start building again from that point. … like a rip down and rebuild stage.

[CaseySmithBB]

Thanks everyone for your replies. The reason I was thinking of a CDK diet was to get to around 10% body fat from what I’m at now which is around 25%.
I was talking to two different middle weight competitors at my gym and one stated that I should do the CDK diet to get down to the 10% then start building again from that point. … like a rip down and rebuild stage.

I'll be completely honest with you. I have received SO MUCH MORE information about dieting, training, nutrition, and how to be a competitive bodybuilder just through a few hours of skimming through these boards and reading up on the natural pro bodybuilders' contest prep journals on here, than I would ever receive in a lifetime of listening to the bros at the gym.

There are only a handful of guys at my gym that know what they're talking about and how to apply that knowledge to other people. The rest are just scrambling to regurgitate what they read in the last issue of Muscular Development magazine, lol

If you would like to learn more about CKD, here are some awesome links that I found very helpful. Anything by Lyle McDonald seems pretty legit in my opinion. He has a few rogue ideas about dieting and training here and there, but I have found most if not all of his advice is extremely helpful.

http://www.thinkmuscle.com/articles/mcdonald/index.htm

[jlnoah87]

Thanks agian I will check this out... any quick advice for cardio ie how much to start ... 30 min, 40 or 60 I don't want to start out to hard to quick.

[red_cat]

Thanks agian I will check this out... any quick advice for cardio ie how much to start ... 30 min, 40 or 60 I don't want to start out to hard to quick.

I'd start out with a couple of 300-350 calorie sessions per week and see how that does for you. A popular approach is that weight loss should be 80% diet and 20% cardio (Layne Norton's approach).

[CaseySmithBB]

Thanks agian I will check this out... any quick advice for cardio ie how much to start ... 30 min, 40 or 60 I don't want to start out to hard to quick.

I think that it wouldn't be too exhaustive to start with two LISS/MISS cardio sessions per week at 300-400kcals per session. You might want to do these on your non-lifting days.

Some people like to set a specific time frame (30mins, 45mins, 60mins) and focus on maintaining a certain heart rate. However, I find that there are so many different variables that can mess with your heart rate (even just a preworkout supplement with caffeine can bump it up) that I usually just focus on the allotted calories I have burned.

During my contest prep I preferred getting my cardio done as quickly as possible. Granted this required me to go faster and apply more intensity, but that was my preference, for I'm not very keen on walking/cycling/stepping for an hour or longer, lol

While I did mention a calorie amount that you might want to burn per session/per week above, keep in mind, that you will want to structure your cardio around your diet. The diet is the most important tool you will use to lose weight. The above suggestion is completely general, and you should adjust it accordingly.

Let's say you want to lose 1lbs of fat this week.

1lbs of fat = ~ 3,500kcals
3,500kcals / 7 = 500kcals per day

Let's just assume your maintenance calories are set at 3,400kcals (the amount of calories you want to consume w/o gaining or losing weight).

In order to theoretically lose 1lbs of fat this week, you will need to eat 2,900kcals a day. However, if you happen to do two cardio sessions this week at 400kcals per session, that means you will only have to burn 2,700kcals this week, or ~385kcals per day. With the cardio included you could very well eat 3,015kcals per day rather than 2,900kcals.

Granted the above calculations look legit on paper, real world experience and your own individual response to a caloric deficit will certainly yield varied results. The key is to at least apply some sort of structure, or a frame of reference, and observe the results. Those results might not necessarily reveal themselves visually, but the scale will indicate so, or you might see many changes in the mirror, but the scale seems to stay the same. Keep in mind, as long as you are consistently following some sort of structured plan, you will be miles ahead of most guys out there just guessing or winging it.

[CaseySmithBB]

I'd start out with a couple of 300-350 calorie sessions per week and see how that does for you. A popular approach is that weight loss should be 80% diet and 20% cardio (Layne Norton's approach).

This^^

[jlnoah87]

This^^

Alright so this is what i'm doing

Work out program is layne Nortons Power/Hypertrophy Routine :
at simplyshredded.com
With 30 min of low impact cardio or 400 cal per 2 a week

Diet

Meal 1
6 egg whites
1/2 cup or oats

Meal 2
6 oz grilled chicken
1 cup brown rice

Meal 3
6 oz grilled chicken
1 cup brown rice

Meal 4
6 oz grilled tilapia
1 cup brown rice

Meal 5
Post workout shake 40g protien
2 tbs of dextrose

Meal 6
6 oz lean turkey
1 cup brown rice

Snacks
15 almonds 2 day

[AustrianOakJr]

Alright so this is what i'm doing

Work out program is layne Nortons Power/Hypertrophy Routine :
at simplyshredded.com
With 30 min of low impact cardio or 400 cal per 2 a week

Diet

Meal 1
6 egg whites
1/2 cup or oats

Meal 2
6 oz grilled chicken
1 cup brown rice

Meal 3
6 oz grilled chicken
1 cup brown rice

Meal 4
6 oz grilled tilapia
1 cup brown rice

Meal 5
Post workout shake 40g protien
2 tbs of dextrose

Meal 6
6 oz lean turkey
1 cup brown rice

Snacks
15 almonds 2 day

Depending on the percentage fat in the "lean" turkey your fat intake might be a bit on the low side. You have the almonds in there which is good but it still looks like you are under 25g of fat for the day. Might be best to bump that serving of almonds to two or three servings. If your calories start too high you can always cut more calories out. But if you start too low and run too steep of a deficit your metabolism takes a big hit too quickly out of the gate. It makes it very hard to beat plateaus toward the end of your diet.

The other piece of advice I would suggest is that you dont get into the rut of eating the same foods every day. For one, variety is the key to getting the micronutrients your body needs to perform at its best. For two....its just damn boring to eat the same 6 meals every day. I would suggest either coming up with a 4-5 day rotation of foods that are the same calories and macro ratios......or learn to weigh, measure and tally your nutrients on a daily basis. This opens the door to eating pretty much whatever you want; its just a matter of "fitting it into your macros".