Can someone critique my Keto Diet plan?

[startingKETO]

I'm looking to do a Keto Diet and I just wanted to post here and get some advice on how my strategy looks.

I obviously want to plan before I start it, so here we go


First, here is what I'm working with:

Gender : Male
Age : 22
Weight : 167 lbs
Height : 5'11"
Body Fat: 16%

Caloric Intake for maintenance: 2600
Caloric intake for fat loss : 2000


Body Fat Goal: 8%
Weight loss : ~13 lbs of body fat


I'm not sure if I'll be able to accomplish losing this amount of body fat in 4-8 weeks, but I'm definitely going to give it a shot. (If someone knows whether it is possible, go ahead and post the answer).


I'm looking to strictly cut body fat and try to maintain muscle rather than bulk. I'll be working out 5 times a week around 7 P.M


Here is what my workout plan looks like so far:

(Am I able to caloric cycle on a Keto Diet?)


Week One (2700 Calories):
---- Day 1: (75% fat 25% protein) | (225 fat(g) 167 protein (g) )
---- Day 2: (75% fat 25% protein)
---- Day 3: (65% fat 30% protein 5% carbs) | (195 fat (g) 202 protein (g) 30 carbs (g) )
---- Day 4: (65% fat 30% protein 5% carbs)
---- Day 5: (65% fat 30% protein 5% carbs)
---- Day 6: (65% fat 30% protein 5% carbs)
---- Day 7: Carb up day (how many calories to eat during this day? 2700? What are the ratios for fat, protein and carbs?

Week Two (2200 Calories):
---- Day 1: (75% fat 25% protein) | (225 fat(g) 167 protein (g) )
---- Day 2: (75% fat 25% protein)
---- Day 3: (65% fat 30% protein 5% carbs) | (195 fat (g) 202 protein (g) 30 carbs (g) )
---- Day 4: (65% fat 30% protein 5% carbs)
---- Day 5: (65% fat 30% protein 5% carbs)
---- Day 6: (65% fat 30% protein 5% carbs)
---- Day 7: Carb up day (how many calories to eat during this day? 2700? What are the ratios for fat, protein and carbs?


Week Three (2000 Calories):
---- Day 1: (75% fat 25% protein) | (225 fat(g) 167 protein (g) )
---- Day 2: (75% fat 25% protein)
---- Day 3: (65% fat 30% protein 5% carbs) | (195 fat (g) 202 protein (g) 30 carbs (g) )
---- Day 4: (65% fat 30% protein 5% carbs)
---- Day 5: (65% fat 30% protein 5% carbs)
---- Day 6: (65% fat 30% protein 5% carbs)
---- Day 7: Carb up day (how many calories to eat during this day? 2700? What are the ratios for fat, protein and carbs?


Repeat at 2000 calories for 2-5 weeks afterwards


My plan is to workout like this each week:
- Day 1: Rest
- Day 2: Arms & Chest & Abs
- Day 3: Cardio & Abs
- Day 4: Shoulders & Back & Abs
- Day 5: Legs & Abs
- Day 6: Cardio & Abs
- Day 7: Rest


I also plan to take a multi-vitamin everyday. Will I be alright with just this? Or do I need other supplements?


A summary of my questions:


1) Is it possible to meet the goal of losing 8% body fat in 4-8 weeks with the above planning?

2) What are the suggested ratios for fat, proteins, and carbs on carb up days?

3) Is there a limit of calories one should intake on the carb up day?

4) Can one cycle calories throughout the week on this diet? (Ie Day 1 2100 calories, Day 2 2600 calories...at the end of the week, the average comes out to the goal. Hoping this prevents plateauing)


5) When is the best time to eat the 5% carbs during the week? (before workout? when one wakes up? when one goes to sleep?)

6) How does one exit the diet? Surely one can't just simply go back to their old diet without an excess of fat adding right back on

7) Do I need to adjust anything above?

8) What would a simple meal look like for each of these calories groups above? (I'm okay with eating the same things most of the week)



----

Reading the following to answer a few of my own questions...

Carb Up Guidelines:
showthread.php?t=120288141&p=408824151&viewfull=1# post408824151

[Bonkies]

1) theoretically but fat loss isn't really continuous like that
2,3) http://www.simplyshredded.com/resear...-mcdonald.html
4) sure you can ie less on rest days or something, nt sure if it stops plateaus
5) meal timing doesn't matter, @ 5% ketosis will occur regardless
6) eat at maintanence, but u will regain water weight not fat.
8) whatever meets your macros, 3 x double quarter pounders no buns = 2000 cals exact, but probably isnt the best

[AlwaysTryin]

Your workout is terrible. I'd suggest fixing that