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Mademan118
06-16-2004, 09:28 PM
Okay,
Ive been cutting but havent gotten rid of that last lil bit of fat on my ab's. Then these past 2 weeks my diet went to **** and i can definitely tell a difference. I came up with a ketogenic diet (look further down the board and you will see it). Before the ketogenic diet (i havent started yet) i was doing a 40/40/20 diet and lost a great amount of weight on that. now i cant decide on what i should do, the keto or the 40/40/20 diet. WHat do you think Diet A or Diet B:

Diet A:
Meal 1:
3 Eggs, 3 Slices Cheese, 3 Slices Bacon?

Meal 2:
5 Slices Lunch Meat cooked in 1 tsp Olive Oil, one more item

Meal 3:
Salad with chicken on it, 2 servings Ranch Dressing

Meal 4:
Tuna Melt: 2 tins Tuna, Then cover tuna completely with cheese, (usually about 4-5 slices)

meal 5: Chicken + Green Veggies Edit: Both cooked in olive oil.

Meal 6:
3 Eggs, 3 slices Cheese.

Or Diet B:
Meal 1: 1/2 cup Oats, 1 scoop whey

Meal 2: Chicken with some broccoli or some kind of veggie

Meal 3: 3 eggs on 1 slice wheat bread

Meal 4: Same as 2

Meal 5: 4 Slices Lunch Meat on 1 slice wheat

Meal 6: Opticen MRP

Meal 7: 1 cup Cottage Cheese, 1 tbsp ANPB

What do you think? I cnat decide! I want to get into single digits (bf wise) but i dont which diet is best.

Edit: Or should i do the Keto diet 3 days of the weight, THen do Diet B with More carbs, then 3 more days of keto (kinda like a cycle)

JTyrell710
06-16-2004, 09:32 PM
indeed...

Mademan118
06-16-2004, 09:35 PM
lol smart ass i was editing haha!

Mademan118
06-17-2004, 10:11 PM
okay....

Vido
06-18-2004, 12:07 AM
I don't think a keto diet is necessary. Low carb is good...just make sure to have a refeed (high carb day) once in a while.

TheGimp
06-18-2004, 03:09 AM
I think low carb would be best for getting rid of that last bit of stubborn fat.

But yeah like Vido says you need to refeed.

Mademan118
06-18-2004, 09:44 AM
like a 50/20/30 split?

Mademan118
06-18-2004, 09:45 AM
i think that sounds much better. I think ill do this. Hold my carbs to under 50gs for 3 days, then eat load with 200gs carbs on my refeed. And keep on doing this.

Vido
06-18-2004, 10:21 AM
200g of carbs isn't very much for a refeed. How many grams of carbs do you eat normally while bulking? I ask this because your refeed should be more carbs than this.

Mademan118
06-18-2004, 11:31 AM
never bulked. i want to get some pics up soon to see what i should od. But i would assume 1g of carbs per weight, i weigh 176 so 176 carbs? how does 250 sound?

Vido
06-18-2004, 06:40 PM
Just to give you an idea I eat about 50 g of carbs for 3-4 days, and then have about 1150g carbs over a 30 hour period.

geoffgarcia
06-18-2004, 07:34 PM
what %bf are you?
how long have you been cutting, and at how many calories per day?
how much fat, how much protein?

Mademan118
06-18-2004, 09:56 PM
i estimate 12-14% bf
Was cutting for 15 weeks
1800 cals a day
65gs of fat
189gs of protien
Weighed in at 173 yesterday morning, 176 this morning.

geoffgarcia
06-18-2004, 11:07 PM
15 weeks is a long time to be on a cut...how has ur progress been?
how much weight have you been losing each week?

metabolisms rise and fall a bit to match our diets...if ur at 1800 for 15 weeks ur metabolism has probably slowed to a snails pace which is why ur not seeing the losses you once were.

As far as I know, there are 2 options if you want to continue on the cut, either raise your metabolism or lower your calories below your new metabolic threshold.

1800 calories at your size is low. Not sure how old you are or how tall, but assuming averages, ur probably under your bmr which isn't ideal for such a long cut. so I can't recommend u drop your calories any lower as I think ur body will not be happy with that.

You could try changing ur portions around, shifting ur calories away from fat and carbs. Ur carb intake is already very low, are you suffering from lethargy at all? or having problems falling asleep? or staying awake? but I'm not sure what effect if anything, that would have at this time.

As far as raising your metabolism there are 2 ways to do that, raising it naturally with a controlled caloric increase to an acceptable level (around 29-3500) over a 3-4 week period to limit weight gain, at which point you could start your cut afresh and with only gaining a small amount of weight.
or you can try increasing your intake of metabolism boosting foods. I believe there are lists of foods that do this all over the net, I think I have one in my journal or a link, but I can't be positive. There are also metabolism boosting supplements which might come in handy. These supplements don't perform miracles though. If ur saying your metabolism has slowed to the point where you can't lose weight at 1800 calories then I think even on a full regiment of ECA + EGCG + sesamin + HEAT u'd probably only lose .25 - .5 lbs per week...(random opinion, not based on any hard evidence)

UD2 and carb cycling diets seem to be very popular for keeping metabolisms up, unfortunately for either to be effective I think they need to be started while your metabolism is still elevated from a bulking cycle...(as far as I know)

Mademan118
06-18-2004, 11:20 PM
see i have no problems at all falling asleep or anything. I havent really been dieting lately i kinda stopped and started eatting fast food cause ive been working alot more. Im goign to eat at maintence level cals of about 2400 cals a day , contince my cardio (4x a week at full speed sprints) and workout (4x a week). Basically yoru syaing my body is burned out? Im just going to slowly up my cals, i find that to be the better way to do it. Thanks man! im 16 and 5'9, 176. I really appreciate your help.
Edit: Well i went from 195 to 191 within the first week. Then hit 189, then 2 pounds for 6 more weeks after that. Then it slowed and i uped the cardio. Got to 171 and then i hit a wall. Gained back 5 pounds (i dont think it really is 5 pounds probably 1-2 as i weigh in at 173 completely dry when i wake up.)

Current Diet looks like this (this is what ive been eatting for the past 4 days):
1: 1 cup Oats with 1 scoop whey in oatmeal
Cals: 390 P: 33gs C:54gs F: 6

2: 6 Chicken and some sort of veggie, usually green beans
Cals: 409 P: 33gs C: 14 F:24

3: 2 Slices Wheat Bread with 5 slices Lunch Meat, Lettuce, Tomatos
Cals: 200 P:15gs C: 28g F:2g

4: 1 tins of tuna cut up on to a salad with tomatos
Cals: 187 P: 40 C: 1 F: 0

5: Same as 2
Cals: 409 P: 33g C: 14g F: 24

6: 1.5 Cups Cottage Cheese, Apple, 2 tbsp ANPB
Cals: 479 P:43g C:37 F: 16g

7: Opticen.
Cals: 323 P: 52g C: 25g F: 2

Total:
Cals: 2397
Protien: 248
Carbs: 173
Fat: 74
I think i need to lower my protien adn up my carbs. what can i replace the protien in my diet with for carbs?
Thats what ill work up to for 4 weeks then cut back down
I will try and get some pictures up. Also this diet looks almost to the diet i posted above, but i think its a little bit different. Just more of the same foods.
Comes otu

reloaded
06-18-2004, 11:43 PM
squat and eat...nuff said.

Mademan118
06-19-2004, 12:12 AM
great advice. I squat but im coming off 2 knee injuries so i cant go that high in weight. i go to 185 and do as many reps as i can until i cant bare the pain throbbing like a knife being cut into you. 3 sets of that by the way.

Mademan118
06-21-2004, 11:07 PM
geoffgarcia any comments?

geoffgarcia
06-22-2004, 12:05 AM
everything looks good, its just that the cuts been so long...
without refeeds or carb cycling ur leptin and metabolism levels fall making it harder and harder to lose fat (or so I understand)
Your diet breakdown looks good, like you said, lowering proteins and raising carbs a tiny bit wouldn't hurt, but it wouldn't make/break ur diet either.

I've been reading up over the last few days about a leptin raising product called leptigen that is offered by Avant Labs.
I'm currently about 5 weeks into my cut and I'm considering trying some out...
Its supposed to mimic the effect of a refeed.
Granted its much more expensive than what a refeed would cost *hahahah*
Apparently it can be used at any stage of a cut, and can be loaded for someone in your position where your fat loss has slowed.

Sorry thats the only thing I know of to help!
You've had a great cut going from 195-176. Thats 19 pounds in 15 weeks which is a nice drop!