Cutting Diet? Trying to drop 4% bf

**monkeyjuice** · 02-25-2004, 10:47 AM

Planning a Cutting Cycle/Diet!

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Weight: 190 lbs
BF%: 11%

Goal BF%: 7%

I am going to go on a CKD diet with carb ups Friday Night till Saturday Night.

Here is my diet:

190 (Bodyweight) x 12.5 = 2375 (maintenance).
2375 (Maintenance) - 500 = 1875 calories per day

I am going to stay under 20g of Carbs/Day

I will be taking R-ALA during the carb ups to help me stay in ketosis.

Protein Goal Per Day - 200-225g
Fat Goal Per Day - 225-250g

I have read to keep fat intake higher than protien intake? But i find it hard to get over 200g of fat per day unless i eat tons of mayo! I don't know if i can deal with that. Does this matter that much to keep fat intake higher than protien intake?

I do have keto-stix to test if i am in ketosis.

I will do cardio almost everyday for at least 30min - 45min on an empty stomach.

I will drink 2 gallons of water per day.

Questions:
1. How does my diet look?
2. On the carb-ups, how much carbs should i take in?
3. How long will it take to achieve my goal of dropping 4% bf?

**daman1** · 02-25-2004, 10:56 AM

Originally Posted by monkeyjuice

Planning a Cutting Cycle/Diet!

--------------------------------------------------------------------------------

Weight: 190 lbs
BF%: 11%

Goal BF%: 7%

I am going to go on a CKD diet with carb ups Friday Night till Saturday Night.

Here is my diet:

190 (Bodyweight) x 12.5 = 2375 (maintenance).
2375 (Maintenance) - 500 = 1875 calories per day

I am going to stay under 20g of Carbs/Day

I will be taking R-ALA during the carb ups to help me stay in ketosis.

Protein Goal Per Day - 200-225g
Fat Goal Per Day - 225-250g

I have read to keep fat intake higher than protien intake? But i find it hard to get over 200g of fat per day unless i eat tons of mayo! I don't know if i can deal with that. Does this matter that much to keep fat intake higher than protien intake?

I do have keto-stix to test if i am in ketosis.

I will do cardio almost everyday for at least 30min - 45min on an empty stomach.

I will drink 2 gallons of water per day.

Questions:
1. How does my diet look?
2. On the carb-ups, how much carbs should i take in?
3. How long will it take to achieve my goal of dropping 4% bf?

you didnt post an eating plan. but right off the bat I can tell you, you need more carbs on a regualr basis, not just carb-up days. by limiting your carb intake you will compromise the muscle you already have. you shouldnt drop cals. per day any lower than 500 per day.

**fritz2435** · 02-25-2004, 04:48 PM

Be sure to take glutamine to spare your muscles during calorie deficit.

**rambo** · 02-25-2004, 05:00 PM

I hate to tell you this but you (unless you have AMAZING genetics) be able to get to 4% naturally. 6-8 yes, but not 4.

**AbsolutelyLethal** · 02-25-2004, 05:19 PM

Rambo he said...Trying to drop 4% not dropping TO 4%...He said his goal is to get to 7 from 11%....

Originally Posted by rambo

I hate to tell you this but you (unless you have AMAZING genetics) be able to get to 4% naturally. 6-8 yes, but not 4.

I think let him try a CKD diet...You go to try something before you figure out you dont like it...MonkeyJuice, give it 3-4 weeks and see what you feel like and see how the results are coming....If not revert to a rambo/swole/every one's basic cut style diet stickied above...

Good luck...

**rambo** · 02-25-2004, 09:51 PM

Sorry about that, my fault

.

**RockyX** · 02-25-2004, 10:30 PM

That is basically the same thing I am doing right now. It has not compromised any muscle as of yet (I am 4 weeks into the diet), and I have lost a very noticeable amount of fat. You never know until you try, could work for you, could not, it all depends on your bodies reaction to the reduction of calories & carbs.

**SwoleCat** · 02-26-2004, 08:46 AM

As well, R-ALA during a carb up is NOT going to help you STAY in ketosis!

~SC~

**eggplant** · 02-26-2004, 11:05 AM

hey man..i'm into my 3rd week of dieting ..and have used Rambo's diet plan..it worked pretty well i must say..of course coupled with advicess from great guys on the board..i didnt lose any muscles..but my waistline has dropped from 34.5-33.5...i've been having a cheat meal per week..i'm gonna take it away now to see how it works..and like everyone says..it takes experimenting to know how ur body reacts to diet..i'm starting to get the hang of it..hope u will too..gd luck bro!