Timed Carb Ketosis w/ ellipticer... cutting fat step by step & diet plan

ellipticer · 08-14-2005, 07:49 PM

This thread will explain, in detail, how to drop only body fat and preserve or even increase lean mass. How? A simple to follow method of carb cycling outlined by Iron Addict combined with weight training and cardio.

READ THIS FIRST

Now that you've gotten the background of the plan down, here are the details. First, I'll go through an example using "Joe" who weighs 205 pounds and is at 25% body fat. This gives him a lean mass of approx. 153 pounds. I round off the numbers for ease of use.

Take your lean mass and multiply it by 14.

# of calories for cardio/off days: 153 x 14 = 2150 calories

Take your lean mass and multiply it by 16.

# of calories for weight training days: 153 x 16 = 2450 calories

Each meal for Joe: 2150 divided by 6 =

360 calories
45 grams of protein
20 grams of fat
0-5 carbs

Each meal should be about the same number of calories, so for cardio days, that is about 360 calories per meal. For weight days, you stick to the same meals except for post workout. That is where your extra calories come in-- in Joe's case, an extra 300 calories after his workout will come from simple and complex carbohydrates.

So no matter what time Joe is eating, that should be the ratio Joe hits. 360 calories with 45g of protein and 20g of fat. Doing that 6 times a day will put Joe at his target goal for the day. After his weight workouts, he takes the PWO shake and a huge PWO meal as described in the original Iron Addict document. You can use dextrose, but personally I prefer the instant sugary oats in my shake.

Here is a sample meal timing plan:

6:30 - wake up

8:15 - 45 minutes of cardio, 15 minutes of stretching

9:30 - MEAL 1: protein/fat, usually 1 egg, 6 whites, 2-3 pieces turkey bacon

11:30 - MEAL 2: protein/fat, protein shake + 1 tbsp MCT oil + few almonds

1:30 - MEAL 3: protein/fat, solid food-- tuna, beef, or chicken w/ fat source

4:00 - MEAL 4: same as meal 2

From that point, on weight training days, it goes like this:

5:00 - Pre-workout snack: an apple if needed for energy

5:30 - Weight Training

6:30 - MEAL 5: Post-workout shake: 45g protein, 2 packets instant sugary oatmeal

8:00 - MEAL 6: protein/carbs/fat-- lean protein, green carb like broccoli, starchy carb like yams, fat from olive oil

For non weight training days, it's this:

6:30 - MEAL 5: protein/fat, usually beef or chicken + broccoli + fat from olive oil & cheese

8:30 - MEAL 6: protein/fat, shake + almonds, or cottage cheese + PB / fish oil

Why does this work?

A variety of reasons contribute to the success of this plan. By only eating carbohydrates on your weight training days, you will often get to ketosis in between workouts. Even if not, you will still be burning a high percentage of stored fat. And by eating carbs around your workouts, you prevent the typical lethargy and drag that comes from low-carb diets.

This is carb cycling at it's simplest. Off days / on days = no carbs / med carbs.

ellipticer · 08-14-2005, 07:51 PM

Here is an example of how this plan has worked for me in the past. I went from 195 / 23% to 181 / 18% in about 6 weeks. (Lean mass will always drop a few pounds due to carb restriction dropping water weight)

ellipticer · 08-14-2005, 07:55 PM

Sample Meal - breakfast
1 whole egg
6 egg whites
3 pieces turkey bacon
1/2 scoop whey

Sample Meal - lunch
2 pouches tuna
1 tbsp real mayo
celery or salad

Sample Snack
45g whey
1 tbsp MCT oil / fish oil / flax oil
8-10 almonds

Sample Meal - dinner
1.5 chicken breasts
2 cups salad
1 tbsp ranch dressing
2 cups broccoli

Sample Meal - postworkout
4 oz. meatballs / lean beef
1/2 cup tomato sauce
1.5 cups yam, baked
2 cups broccoli or brussels
1 tbsp olive oil for cooking

ellipticer · 08-14-2005, 08:02 PM

From here, this topic will be a journal of my fall/winter cut of 2005 + answering questions on the plan.

Previous low weight: 181.6, ~18% body fat

Started: Aug 02, 2005 - after all out bulk

Weight: 217.6
Body Fat: 21% (calipers & visual)
Waist: 37.5
Abdomen: 39.2

Currently: August 14, 2005

Weight: 208.6
Body Fat: 19-20%
Waist: 36.5
Abdomen: 38.0

Background:

Original high weight of 235 lbs and approximately 35% body fat. All flab, no muscle at all. Over the course of about 8 months, I got to 181 and about 18%. I was pretty happy with myself. However, I have a honeymoon coming up in January and I felt I was getting too skinny. I decided to do an all-out bulk for 4 months, put on as much lean as possible, and then cut the rest of the fat away over the winter.

On the bulk, I think I was fairly successful. Right now at 208, I'm just about as lean as I was at 181.. so a solid 27 pound increase. I'll now be cutting down to about 10 to 12%.

PapaRingo61 · 08-14-2005, 08:47 PM

I'll be keeping up with this thread. I know you stay with mine, so maybe if i end up stalling or something I can see what someone who is about where I am is doing!

I know how determined we both are, hopefully we will be posting some pretty sweet transformation pictures in a few months!

ellipticer · 08-14-2005, 09:27 PM

Quote:

Originally Posted by PapaRingo61

I'll be keeping up with this thread. I know you stay with mine, so maybe if i end up stalling or something I can see what someone who is about where I am is doing!

I know how determined we both are, hopefully we will be posting some pretty sweet transformation pictures in a few months!

Cool deal, we are kicking ass already with it; I figured we should have a one stop shop for all the information and diet plans. Stalling on this plan is difficult and not likely -- unless your only measurement is the scale. If you up your calories a bit on weight days, you might lose scale weight slowly, but will likely be adding lean mass.

skelooth · 08-14-2005, 09:41 PM

you wouldn't happen to be trying to dethrone my sticky?

ellipticer · 08-14-2005, 09:47 PM

Quote:

Originally Posted by skelooth

you wouldn't happen to be trying to dethrone my sticky?

Someday I hope to be as sticky as you.

Nah, this is just a journal for my long winter cut.. plus an explanation of the plan up front. Your sticky is a great FAQ of not-so-common knowledge.. I'm not going to go into lots of generalities, just facts about TKD/Timed Carbs.

skelooth · 08-14-2005, 09:49 PM

CKD > TKD

Why? C is higher up in the alphabet obviously

I'm interested to see how your results are the second time around. I hope there will be pictures!

ellipticer · 08-14-2005, 09:53 PM

For the first week, I did CKD without carbing up after workouts to get myself back into keto-burning mode. Now I'm back to my normal TKD and loving it.. such an easy plan and the meals are delicious.

This can serve as a crappy starting pic, but this is about 223 lbs, the peak of my bulk

skelooth · 08-14-2005, 10:04 PM

lookin thick, but you need more mass on your arms! Your... lats look really big in that picture for some reason? Do you have big lats? Hmmm, your lats, my arms, Abdominators six pack.....

ellipticer · 08-14-2005, 10:22 PM

Quote:

Originally Posted by skelooth

lookin thick, but you need more mass on your arms! Your... lats look really big in that picture for some reason? Do you have big lats? Hmmm, your lats, my arms, Abdominators six pack.....

Yea, my arms were the main reason I felt skinny and stopped cutting the first time. Right now they are just under 16" flexed, so they're not too bad. They bulge out of Banana Repub. medium polo arm holes, so it looks good.. definitely something I still need to work on though. I started out with literally no muscle mass on my arm-- I had never felt or seen my tricep before.

My lats are not that big, but I have broad shoulders for my height.. which, along with decent calves like most former fatties, is about my only genetic bonus feature. The shoulders give me a decent V even with a wide waist.

skelooth · 08-14-2005, 10:34 PM

all hail the endomorphic calves. I'd be willing half the people on the losing fat board maxed out the calf machines in their gym during their first month of lifting, lol.

16" arms is GOOD, but i'm still jealous of your chest. :P

morry · 08-15-2005, 02:47 AM

Good work. I might have to look into this actually.

rdryden · 08-15-2005, 03:05 AM

Quote:

Originally Posted by skelooth

all hail the endomorphic calves. I'd be willing half the people on the losing fat board maxed out the calf machines in their gym during their first month of lifting, lol.

ha. yah I did.
whats with that?

ellipticer · 08-15-2005, 05:09 AM

Quote:

Originally Posted by rdryden

ha. yah I did.
whats with that?

If you're obese, your calves have to walk around all that weight; all day, every day. That sort of resistance usually leaves us fatties with some massive calves.. at least bigger than most ectos can ever dream to have. It is our one bonus from being fat.. nice calves when you're done cutting.

Morry: Give it a try.. you'll drop 5 or 6 pounds of water in the first week, but then most people get to the max 1.5-2 lbs of fat loss per week after that.

PapaRingo61 · 08-15-2005, 05:48 AM

Hey, ellipticer, quick question. I have been doing a cutting workout plan five days a week for a month and three weeks now. Should I do a mass building workout plan now, I just feel like it's time to switch up. Thanks, won't be able to reply back, gotta get to work!

ellipticer · 08-15-2005, 06:02 AM

Quote:

Originally Posted by PapaRingo61

Hey, ellipticer, quick question. I have been doing a cutting workout plan five days a week for a month and three weeks now. Should I do a mass building workout plan now, I just feel like it's time to switch up. Thanks, won't be able to reply back, gotta get to work!

Hey Ringo, I'm far from an expert on lifting so I usually stay away from detailed comments in that area. Being over the hill myself (well, 30) I prefer to do a 3-day split which gives me more time for recovery. I also do some sort of dead/rack-pull or squat with almost every workout, so I like to have the days off inbetween.

migizi · 08-15-2005, 07:19 AM

I am going to start this tomorrow,,,I'll let you and everyone know how it goes.

HatesFat · 08-15-2005, 07:23 AM

allow me...

STICKY PLEASE!

ellipticer · 08-15-2005, 07:35 AM

Quote:

Originally Posted by migizi

I am going to start this tomorrow,,,I'll let you and everyone know how it goes.

Please do. Everyone can post pics in this thread concerning their progress with the plan.. it would be excellent to show all of the examples of how it works.

edit: I just saw your thread and I realized why your name looked familiar, migizi. Another old schooler.. glad to have you here. You have some impressive measurements! I hope this plan helps preserve that bicep size and cuts down the tire for you. Good luck. I know you're strong enough to cut as far as you want with all the crap you've been through lately.

HatesFat · 08-15-2005, 08:23 AM

Are you doing cardio every day on this plan ellip? From your original post, that's what it seems like.

ellipticer · 08-15-2005, 08:34 AM

Quote:

Originally Posted by HatesFat

Are you doing cardio every day on this plan ellip? From your original post, that's what it seems like.

Ah yea that could use some clarification. I was doing 5 days of morning cardio the last time I did the plan. Right now I'm doing 0. Mmmm.. zero days of cardio. I decided it would be my "next step" in the fat loss once I get a little leaner. Taking a cue from Nithos, I believe.. if I were doing 5 days a week right now, what could I do to speed up later on?

I am going for occasional road rides, but not in the morning.. usually about 15 to 20 miles at 20 mph.

HatesFat · 08-15-2005, 08:58 AM

Quote:

Originally Posted by ellipticer

Ah yea that could use some clarification. I was doing 5 days of morning cardio the last time I did the plan. Right now I'm doing 0. Mmmm.. zero days of cardio. I decided it would be my "next step" in the fat loss once I get a little leaner. Taking a cue from Nithos, I believe.. if I were doing 5 days a week right now, what could I do to speed up later on?

I am going for occasional road rides, but not in the morning.. usually about 15 to 20 miles at 20 mph.

I see.. is cardio detrimental at all to the plan? I can't avoid some decent cardio.... thinking of trying this out..

ellipticer · 08-15-2005, 09:06 AM

Quote:

Originally Posted by HatesFat

I see.. is cardio detrimental at all to the plan? I can't avoid some decent cardio.... thinking of trying this out..

Ah no, sorry if you misunderstood me. Do as much cardio as you want-- 5 or 6 days a week is fine if it is low intensity, under 45 minutes. I'm just saving the cardio (and the supplements like E/C and HEAT) for when the fat loss slows down a bit. I'm only 2 weeks into a 4 month cut, so I have a good way to go. Glad to have you on board if you decide to give it a try. I find it works well over the long term, gives quick noticable results, and doesn't leave me hungry.

ellipticer · 08-16-2005, 06:12 AM

I think I am well enough to get back in the gym again today. I had to take another day off due to illness. I'm beginning to wonder about my previously amazing immune system.. I would rarely get sick in previous years.. but now I am living with a nurse who works on a med floor and brings home lots of lovely germs. She gets a bit ill.. and of course, 3 days later, I come down with the same thing right as she is getting over it. Two weeks ago it was the stomach virus and this week, a lovely head cold. At least today is the lightest day in my workout routine, so I should be good to go.

As an aside, I am a bit of supplement junkie. I like the psuedo-science behind them and I enjoy trying to figure out, through my own research, what should work and what won't work. Here is a brief list of what I currently take:

- Progressive Men's Multi
- Lean Green tea extract
- Lean Extreme (I got a few free bottles from my Rebound exchange, so why not)
- Swole V2 creatine mix
- Ergopharm AMP (I prefer 1 to 2 caps only)
- Glucophase XR (ALA antioxidants)

I'm also trying some natural meds to bring down problem areas that plagued my father and his side of the family:

- Cholesterol supp w/ Red Yeast Rice, Coq10, grape seed ext, garlic ext, etc.
- BP supps: Hawthorne Berries, Celery Seed ext

Judging from the feel of it, my blood pressure has come down from 'high-normal' but I will get a more accurate reading sometime soon when I haven't ingested any caffeine for the day. I know, I probably should avoid the stims if I'm taking BP supps, but hey.. I love caffeine. I occasionally love ephedrine as well, but have been off for a few months.

Looking in the future of this cut, I will probably try:

- Avant H.E.A.T. (free bottle, woohoo)
- Lipoderm Ultra (another freebie, but not till I'm under 12%)

skelooth · 08-16-2005, 06:36 AM

how are you getting free supplements

(says the pot to the kettle who's taking free Melting Point)

ellipticer · 08-16-2005, 06:49 AM

Quote:

Originally Posted by skelooth

how are you getting free supplements

(says the pot to the kettle who's taking free Melting Point)

Shipping error

Last month I placed an order with my normal retailer (NP) but due to a mix-up at the post office, I received another Canadian's entire shipment. Imagine the surprise (like Christmas!) of opening a big box full of supplements that someone else ordered. It had a few things I didn't care about but then a whole whack of interesting stuff that I would like to try, but probably would never spend the money on. The owner of the store was gracious and said not to spend the money on return postage, but keep the box as a free gift.. and then he replaced my original order as well. There was over $250 worth in the box, so that is awesome customer service.

I've tried Sesathin (did nothing apparent for me) and the AMP was free as well (I would keep buying AMP).. I then stashed a few things away for later on when the cut gets serious (or I get bored).

skelooth · 08-16-2005, 06:52 AM

............

*insert ravenous jealousy here*

I love supps too. We're bad bro.

ellipticer · 08-16-2005, 07:00 AM

Quote:

Originally Posted by skelooth

............

*insert ravenous jealousy here*

I love supps too. We're bad bro.

Chemical experimentation is fun! I've always thought that

They are just tools, though, and we both know that... 5% of the equation. The gallon of sweat that pours off during squats is a big part, but then so is the meal scheduling and preparation. I stick to the basics of supps, vitamins, green tea, creatine.. and then add in a few things that should work pretty well.

I hope your Melting Point experiment goes well. I don't want to rain on the parade, but won't it be hard to tell fat loss from MP vs. fat loss from ATD or your hard work? Obviously you're up a few pounds from your food orgy.. that can take a few days to subside. Did you get back to counting your calories?