How my carb up/cheat day?

[Vietgoboi]

http://www.fitday.com/fitness/Public...wner=Vansonbee
2200 calories total for carb up/cheat day on off day Sunday.
BMR = 1750

I lift 5 x a week and perform 30 minutes of LISS afterward.

Currently eating at 1800 calories deficit, I believe my maintenance is at 2600 to stay on 160 lbs.

Will I gain weight ?

[gekkoboy14]

http://www.fitday.com/fitness/Public...wner=Vansonbee
2200 calories total for carb up/cheat day on off day Sunday.
BMR = 1750

I lift 5 x a week and perform 30 minutes of LISS afterward.

Currently eating at 1800 calories deficit, I believe my maintenance is at 2600 to stay on 160 lbs.

Will I gain weight ?

most likely lot, i dont like the linear approach to fat loss

[Vietgoboi]

most likely lot, i dont like the linear approach to fat loss

I will gain weight on this carb up/cheat day once a week on ketogenic?

I didn't under the second part of the answer, straight toward fat loss?

[bluedo]

Isnt Vapoorize that stuff that makes poop disapear?

[Vietgoboi]

Isnt Vapoorize that stuff that makes poop disapear?

Its supplement, you can check it out on BB.com store

Anyone else has any input about this carb up/cheat day once a week eating in deficit

[li0n]

What the hell are you talking about dude?!?!

Just eat a normal clean diet!

Keto is fkin with people!!!

[goodfella0729]

looks like a decently healthy carb up day, wouldnt really call it a cheat day. a carb up day and a cheat day to me are two different things. if i do a carb up day i still track my cals and macros, if i do a cheat day, its just that a cheat day. i enjoy it, then get back to work the following day.

[Vietgoboi]

What the hell are you talking about dude?!?!

Just eat a normal clean diet!

Keto is fkin with people!!!

I am looking forward to getting off of keto when I get my first 6 pack, the result are coming in slowly

looks like a decently healthy carb up day, wouldnt really call it a cheat day. a carb up day and a cheat day to me are two different things. if i do a carb up day i still track my cals and macros, if i do a cheat day, its just that a cheat day. i enjoy it, then get back to work the following day.

Do you recommend maintenance or deficit carb up?

[gekkoboy14]

I am looking forward to getting off of keto when I get my first 6 pack, the result are coming in slowly


Do you recommend maintenance or deficit carb up?

maint or higher

[Vikingur]

You should keep fats low to minimum on this day, and don't perform cardio or lifting

[gotskillz11]

http://www.fitday.com/fitness/Public...wner=Vansonbee
2200 calories total for carb up/cheat day on off day Sunday.
BMR = 1750

I lift 5 x a week and perform 30 minutes of LISS afterward.

Currently eating at 1800 calories deficit, I believe my maintenance is at 2600 to stay on 160 lbs.

Will I gain weight ?

Your protein looks low. How much do your consume per normal day? I think you need to increase this.

[Vietgoboi]

maint or higher

Great.

You should keep fats low to minimum on this day, and don't perform cardio or lifting

I try lowering fat some more, fat = 9 calories = waste space for more carbs

Your protein looks low. How much do your consume per normal day? I think you need to increase this.

Regularly 135 for LBM, but it come out to total of 150*

[Vikingur]

Your protein looks low. How much do your consume per normal day? I think you need to increase this.

You don't really need much protein on carb up days.

[gotskillz11]

You don't really need much protein on carb up days.

Hence the question about "normal" days.

[gotskillz11]

Great.

I try lowering fat some more, fat = 9 calories = waste space for more carbs


Regularly 135 for LBM, but it come out to total of 150*

Keep doing what your doing. You shouldn't gain weight. What is your heart rate at during cardio?

[Vietgoboi]

Keep doing what your doing. You shouldn't gain weight. What is your heart rate at during cardio?

LISS cardio after my lifts are 130-135 = for my age

Still gain any benefits at a lower heart rate of 110-115, 115-120, and 120-125 etc...?

[gotskillz11]

LISS cardio after my lifts are 130-135 = for my age

Still gain any benefits at a lower heart rate of 110-115, 115-120, and 120-125 etc...?

I used to jog at a higher rate and it didn't work for me. For the last month I've kept my heart rate around 125 and it's worked wonders. Experiment a little to you find your personal niche.

[Vietgoboi]

My excercise burn around 500 calories a day

I am eating 1800 calories for deficit weight loss

LBM = 135 lbs

Maintenance = 2400 calories

1800 - 500 = 1300 to low?

I went through few calculator stating I lose 1-2 lbs eating at 1800 cals

[Vietgoboi]

My excercise burn around 500 calories a day

I am eating 1800 calories for deficit weight loss

LBM = 135 lbs

Maintenance = 2400 calories

1800 - 500 = 1300 to low?

I went through few calculator stating I lose 1-2 lbs eating at 1800 cals

bump

[goodfella0729]

1800 cals if fine for your weight. i wouldnt go any lower than that though. although most people on here will say you need to up them. i lost 1-2 pounds a week eating 1800 cals, higher protein low carb. my strength continued to go up and i lost a lot of fat and minimal muscle if any.

[HairyScandinavian]

http://www.fitday.com/fitness/Public...wner=Vansonbee
2200 calories total for carb up/cheat day on off day Sunday.
BMR = 1750

I lift 5 x a week and perform 30 minutes of LISS afterward.

Currently eating at 1800 calories deficit, I believe my maintenance is at 2600 to stay on 160 lbs.

Will I gain weight ?

Hell when I cheat I come close to that in 1 meal.

[Vietgoboi]

1800 cals if fine for your weight. i wouldnt go any lower than that though. although most people on here will say you need to up them. i lost 1-2 pounds a week eating 1800 cals, higher protein low carb. my strength continued to go up and i lost a lot of fat and minimal muscle if any.

I also excericse, lift 5 x a week w/ 5 x 30 minutes of LISS afterwards for total near 500 calories
Will this push me well below deficit? Should I do less cardio or eat more?

[goodfella0729]

like i said this worked for me fine. when i started i was 186. now im 158. lost the fat in about 4 months. i also worked out 6-7 days a week. if you feel it isnt enough or you are feeling tired up the cals. if you dont want to start at 1800 try starting at 2100-2200 cals for two weeks and see how you do. if you are losing weight then just stay with that. if not then start to go down in cals by 100 cals until you start to see the fat coming off.

[Vietgoboi]

like i said this worked for me fine. when i started i was 186. now im 158. lost the fat in about 4 months. i also worked out 6-7 days a week. if you feel it isnt enough or you are feeling tired up the cals. if you dont want to start at 1800 try starting at 2100-2200 cals for two weeks and see how you do. if you are losing weight then just stay with that. if not then start to go down in cals by 100 cals until you start to see the fat coming off.

Do you perform cardio at 1800 calories or just weight lifting for deficit?

[goodfella0729]

i only did cardio 1-2 times a week. but when im lifting most of my workouts are supersets so it really gets my heart rate up. and when i did cardio it usually on off days and i ran 3 miles and did supersets for abs. then maybe once or twice id do a quick 15 minute run after i lift but that was rare because im usually dead after i lift.