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Ace
05-18-2003, 10:49 PM
I have been on the CKD for 5.5 weeks now and noticed awesome results on it, however, if you look at my other threads in here, you will see why I stopped it. Now, I am looking into a balanced cutting diet to lose some more of this fat. Since I have been researching stuff about the CKD for a long time now, I have almost forgotten all the necessary information when it comes to just a normal cutting diet.

I am 195lb 11.5% BF. I want to be able to get down to 8% or lower. Should I go with a 40/30/30 diet or something similar? Also, if there is already a diet made up that you guys know about that could help me, I would greatly appreciate it.

Thanks!

Manveet
05-18-2003, 10:58 PM
http://www.wannabebig.com/article.php?articleid=87

read that interview, all three parts. Very good info contained in there.

bradley
05-19-2003, 04:08 AM
Just make sure you are in a caloric deficit at the end of the day and that you are consuming adequate amounts of protein and EFA's. I would go with approximately 1g of protein per lb. of bw and about 25-30% of calories from fat (mostly healthy fats). You can fill in the rest of your cals with low GI carbs, except for postworkout in which high GI would be ideal IMO.

I would also recommend reading the article below that is related to refeeds.
http://www.theministryoffitness.com/mof/library/articles/article18.htm

Ace
05-19-2003, 07:37 AM
Thanks for the links. I was sure that there were some other threads around, but I just couldn't find them.

Ironman8
05-19-2003, 07:58 AM
Ace, why not just cut calories?

Ace
05-19-2003, 08:22 AM
Originally posted by Ironman8
Ace, why not just cut calories? I feel that if I simply cut calories, I will not lose as much as I would hope for. I guess I have just been spoiled by a keto diet. I have never actually done a regular cutting diet before and since the CKD was the first that I tried and had good luck with, I decided I might as well start with the TKD now.

Do you think I could get the same kind of results by just cutting calories than on the CKD? I lost 5%BF on the CKD for 5.5 weeks. Do you think I could accomplish this by simply cutting calories?

Ironman8
05-19-2003, 08:42 AM
IMO, it depends on many factors. Dedication, genetics, metabolism, etc. I would experiment.

bradley
05-19-2003, 09:34 AM
Originally posted by Ace
I feel that if I simply cut calories, I will not lose as much as I would hope for. I guess I have just been spoiled by a keto diet. I have never actually done a regular cutting diet before and since the CKD was the first that I tried and had good luck with, I decided I might as well start with the TKD now.


Ketogenic diets are not some magical diet. You still lose weight because you are cutting calories and creating a caloric deficit. Yes, they do have some advantages over other diets, like an appetite suppressing effect in some people.

Ace
05-19-2003, 09:54 AM
Originally posted by bradley


Ketogenic diets are not some magical diet. You still lose weight because you are cutting calories and creating a caloric deficit. Yes, they do have some advantages over other diets, like an appetite suppressing effect in some people. So do you believe that you could get the same fat loss off of a regular cutting diet, ie. simply cutting calories?

bradley
05-19-2003, 10:06 AM
Originally posted by Ace
So do you believe that you could get the same fat loss off of a regular cutting diet, ie. simply cutting calories?

Yes if you are creating the same caloric deficit with both diets. You might see a little difference in the amount of weight that is lost but as far as a large difference no.

You have to keep in mind that the ketogenic diet will have a large weight loss at the beginning of the diet due to the initial loss in water/glycogen.

SoulOfKoRea
05-19-2003, 02:38 PM
Originally posted by Ace
I feel that if I simply cut calories, I will not lose as much as I would hope for. I guess I have just been spoiled by a keto diet. I have never actually done a regular cutting diet before and since the CKD was the first that I tried and had good luck with, I decided I might as well start with the TKD now.

Do you think I could get the same kind of results by just cutting calories than on the CKD? I lost 5%BF on the CKD for 5.5 weeks. Do you think I could accomplish this by simply cutting calories?

under 500 Cals/maintenance(3500Cals in one week!) a day for one week will drop about 1lb. of fat.

5 weeks in and I've lost about 1% body fat, and I'm barely under a calorie deficit, if I'm actually even in one. I've just been eating healthier and around 2,000 Cals.

Ace
05-19-2003, 02:44 PM
Originally posted by SoulOfKoRea
5 weeks in and I've lost about 1% body fat That doesn't sound very good.

SoulOfKoRea
05-19-2003, 02:48 PM
well I'm like 7% now, so it's pretty hard to keep stripping fat and retain muscle, I've actually gained a pound, and I'm still able to add plates each week, beginners phase I guess(4 months on WBB#1, 6 months b4 that I began overtraining and found this site), will dread the days when I start gaining slowly.

Ace
05-19-2003, 02:58 PM
I am trying to get my numbers straight here if I want to start a normal cutting diet. I am 195lbs, 11.5% BF.

Cals: 2300
Protein: 230g 920cals
Carbs: 172g 690cals
Fat: 77g 690cals

What do you think of that breakdown?

That is just the simple 40/30/30 breakdown.

GhettoSmurf
05-19-2003, 03:04 PM
that looks good IMO.

now its just rial and error. try it for a couple weeks and if you notice you are gaining weight, or losing weight too fast adjust the cals.

Ironman8
05-19-2003, 06:42 PM
Looks good Ace. Just keep in mind, lose 1 pound per week ;)

Ace
05-19-2003, 08:05 PM
Originally posted by Ironman8
Looks good Ace. Just keep in mind, lose 1 pound per week ;) blah! 1 lb a week is for pussies! :D

Ironman8
05-19-2003, 08:14 PM
Heh. But dude, you'll probably be losing muscle if you lose more than 1Ib. per week.

Ace
05-19-2003, 10:24 PM
Originally posted by Ironman8
Heh. But dude, you'll probably be losing muscle if you lose more than 1Ib. per week. I have heard 2-3 lbs a week is sufficient.

bradley
05-20-2003, 03:53 AM
Originally posted by Ace
I am trying to get my numbers straight here if I want to start a normal cutting diet. I am 195lbs, 11.5% BF.

Cals: 2300
Protein: 230g 920cals
Carbs: 172g 690cals
Fat: 77g 690cals

What do you think of that breakdown?

That is just the simple 40/30/30 breakdown.

Why start a cutting diet with cals so low? What are you calories at currently?


I have heard 2-3 lbs a week is sufficient.

I think you can lose more than 1lb. a week, but why risk losing LBM? I am not saying that you can't lose more than 1lb. a week and it all be fat.

Ace
05-20-2003, 07:36 AM
Originally posted by bradley
Why start a cutting diet with cals so low? What are you calories at currently? That is 500 minus my maintenance cals and those are basically the same cals that I was working with while I was on the CKD.

Ironman8
05-20-2003, 07:47 AM
Did you start at 2,500 cals and reduce until you lose weight?

Ace
05-20-2003, 08:08 AM
Originally posted by Ironman8
Did you start at 2,500 cals and reduce until you lose weight? I just took my cals for the CKD and are using them. My maintenance calls are 2900, so I figured my CKD cal numbers of 2300 would suffice.

bradley
05-20-2003, 09:28 AM
Originally posted by Ace
That is 500 minus my maintenance cals and those are basically the same cals that I was working with while I was on the CKD.

I was just curious if you were coming off of a higher calorie intake and just dropping cals by a large amount initially. The above sounds fine IMO.

SoulOfKoRea
05-20-2003, 02:40 PM
3 pounds(of fat) lost in a week= 10,050 Cals dropped.

unbelievable to lose only fat at that many Cals, you'd lose more muscle than fat.

Ironman8
05-20-2003, 05:57 PM
Originally posted by SoulOfKoRea
3 pounds(of fat) lost in a week= 10,050 Cals dropped.

Do you mean 1,050 calories?

bradley
05-20-2003, 06:01 PM
Originally posted by Ironman8


Do you mean 1,050 calories?

No he is saying 3lbsx3,500 calories per lb.=10,500 calories