My race to 9% BF - CKD

[equi30]

Hi!

I’m trying a CKD for the first time.
My stats are:

Height: 5”5
Weight: 180 lbs
Bf: 12%

Regarding cals, I’m trying to get 2000 cals a day, with the protein and fat macros being 40% P, 60% Fat.

From Monday to Saturday my meals are:

- Meal 1 : 60gr Whey + 15gr olive oil = 50gr P, 15gr Fat
- Meal 2 : 30gr Whey + 10gr olive oil = 25gr P, 15gr Fat
- Meal 3 : 150 gr meat (beef, turkey or chicken) + 25gr Olive Oil + 50gr green veggies (leef, cabbage, etc) = 35 gr P + 25gr Fat + 15gr carbs (From veggies)
- Meal 4 : 30gr Whey + 10gr olive oil = 25gr P, 10gr Fat
- Meal 5 : 30gr Whey + 10gr olive oil = 25gr P, 15gr Fat
- Meal 6 : One tuna can in olive oil + 50gr green veggies (leef, cabbage, etc) = 20gr P + 15gr Fat + 15gr Carbs carbs (From veggies)
- Meal 7 : One tuna can in olive oil OR 2 eggs = 20gr P + 15gr Fat

This gives me aprox: 200gr P + 110gr Fat + 30gr Carbs.

Carb up in Sunday:

- 500gr carbs (mainly raw oats) + 250grP

“Supplements ” :

EC Stack 2 times at day (At 10h and 14h) - dose: 30mg E + 300gr C
2,5 mg yoimbine + 100mg cafeine
2 multivitamin

I’m doing a 5-week cycle of 150gr Prop EOD.

Cardio:

M, W, F : 45m kick boxing + 15m jogging
T,T,S : 45m Weight training + 30m jogging


Objectives: Reaching 10% (9% if possible), ideally maintaining weight (although I’m prepared lose 10lbs to reach to the desire BF).

Can you guys advise me ? Lyle (ideally) , etc ???

[TheGimp]

Watch the protein intake. That can kick you out of ketosis.

In my mind UD2.0 by Lyle McDonald (www.bodyrecomposition.com) is the apogee of cyclical dieting. Check it out if you haven't already.

[Eszekial]

Actually just started reading "The Ketogenic Diet," by Lyle.

And i'm actually doing UD2 right now.