steak.n.eggs' 6 week body recomp

[steak.n.eggs]

Hello bb.com, am currently 80kg at 5ft11. From the looks of it, I'm at around 15-18% bf after a bulk and am looking to cut to 10% bf or 73kg, whichever comes first, without losing any of the muscle mass I have worked hard for. I've done my research, and I figured that the CKD diet would be the best option for me. Tomorrow, 15 Dec, will be day 1 of my 6 week long cut to 10% bf. Diet would be high fat/protein and only trace carbs from eggs, cheese and veggies. Carb-ups will not be planned; they will be used whenever I have no choice but to eat carbs (like at a function or gathering), or whenever I feel that one is needed. Will also be doing this CKD diet IF style, with one large meal PWO in addition to other small meals.

The journey to 10% bf starts tomorrow!

[steak.n.eggs]

PreWO:
2 fishoil tabs
1 green tea extract tab

PWO:
4 eggs
600g ground beef
2 slices cheese
Some cauliflower

Still felt hungry after that, so I had 2 beef burgers with 1 slice cheese

PreBed:
4 eggs
2 fishoil tabs
1 green tea extract tab

2000kcal today. Going well so far, lots of energy despite lack of carbs. We'll see how tomorrow goes.

[MarkVI]

You need to eat pre workout....a couple crappy little pills ain't gonna cut it!

[steak.n.eggs]

Oh I was'nt exactly hungry this morning, so I din't try to force anything down. Will try to down a couple of eggs next time. How are the food choices looking? Will I be able to get into ketosis by tomorrow morning? I did an hour of med-intensity basketball, followed by 30 pullups and 50 bw dips broken into sets. Is that enough to significantly deplete my glycogen for me to enter ketosis?

[MarkVI]

food looks fantastic (always does when hamburger is involved).

You might want to go on a long walk or do some pop-ups to help deplete the glycogen, just keep moving and keep the fat WAY high instead of high protein.

[steak.n.eggs]

Breakfast:
6 eggs scrambled in butter
3 slices cheese

2 beef burgers
1 slice cheese

Lunch:
1 whole BBQ spring chicken

PreBed:
2 fishoil tabs
1 green tea extract tab

Totals: 2000kcal

Weighed in at 77kg today, 3 kg weight loss. Mainly water weight from the looks of it, had a big ass carb meal before starting keto the day before.

[pacificgrl]

Breakfast:
6 eggs scrambled in butter
3 slices cheese

2 beef burgers
1 slice cheese

Lunch:
1 whole BBQ spring chicken

Totals: 2000kcal

Weighed in at 77kg today, 3 kg weight loss. Mainly water weight from the looks of it, had a big ass carb meal before starting keto the day before.

looks great. you might want to double check that there are no carbs in the BBQ chicken (unless you prepared it yourself) : )

[steak.n.eggs]

It was store bought, so I think there might be carbs in the sauce. If the carbs in the sauce does fit into my allocated 50g a day (I have'nt eaten any carbs cept trace in eggs and cheese) it would still be fine right?

[MarkVI]

It would still be o.k.....but you need to keep your carbs under 30

[pacificgrl]

It would still be o.k.....but you need to keep your carbs under 30

thanks Mark.

yes, of course. i should have been more specific to say check that the LEVEL of carbs in the nutrition data of the BBQ chicken isn't high enough to knock you out of ketosis.

[steak.n.eggs]

Breakfast:
4 eggs microwaved with 1 slice cheese

PWO:
4 hardboiled eggs

Lunch:
300g beef striploin fried in butter with some cauliflower

4 beef burgers with 2 slices cheese

PM snack:
ALOT of peanuts (I slipped)

PreBed:
2 fishoil tabs
1 green tea extract tab

Totals: 2500-ish kcals, due to that stupid bag of nuts.

Weighed in at 76.5kg today, down a total of 3.5kg from day 1. Looking great so far.

[steak.n.eggs]

By pacificgrl's theory, that means that a small amount of carbs (say that present in BBQ sauce) won't knock me out of ketosis if the level of fat and protein is high enough to completely blunt the insulin response of the carbs?

[MarkVI]

By pacificgrl's theory, that means that a small amount of carbs (say that present in BBQ sauce) won't knock me out of ketosis if the level of fat and protein is high enough to completely blunt the insulin response of the carbs?

No!

If carbs are too many, than you will be knocked out, regardless of fat levels (or activity levels for that matter).

Fat and protein will reduce the insulin response from whatever carbs you eat, but this question is a dangerous one -- you're new to KETO so you need to continue to strive to keep them at a minimum, not exploring "what you can get away with"....

AWESOME day3 though, Cheeseburgers are the way to go my friend! My last KETO run had me eating 24 oz of hamburger a day (grassfed organic hamburger :))

[steak.n.eggs]

Yikes! I slipped. Was hungry. Ate the whole bag of peanuts (think some 100-150g) instead of a handful. Hopefully there are'nt enough carbs to kick me out of ketosis. Going back to diet tomorrow 100%!

[pacificgrl]

By pacificgrl's theory, that means that a small amount of carbs (say that present in BBQ sauce) won't knock me out of ketosis if the level of fat and protein is high enough to completely blunt the insulin response of the carbs?

oh sorry that's not what i meant but Mark cleared that up. when i started doing keto in the fall i read through the keto board archives and found a lot of answers to my questions. i'll shut up now so i don't confuse you anymore. : )

[DD66]

Where did you get the grassfed organic hamburger


No!

If carbs are too many, than you will be knocked out, regardless of fat levels (or activity levels for that matter).

Fat and protein will reduce the insulin response from whatever carbs you eat, but this question is a dangerous one -- you're new to KETO so you need to continue to strive to keep them at a minimum, not exploring "what you can get away with"....

AWESOME day3 though, Cheeseburgers are the way to go my friend! My last KETO run had me eating 24 oz of hamburger a day (grassfed organic hamburger :))