Planning a Cutting Cycle/Diet!

[monkeyjuice]

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?

[Mr. Sparkle]

Are you going to take some anabolics? Or is this just a diet thing? It will depend on a lot of things to see you drop 4%..... diet, work out intensity, supps or AAS.

[monkeyjuice]

Just a diet thing, no aas or supps. Well ala, multi-vitimain, & fibre.

[powerlifter]

Bro goto Diet Forum - Swolecat will set you up nice - best of luck - on the CKD diet - red meat Bro - that is the best way to get all the fat - also use of CLA's - hope this helps

[Mr. Sparkle]

Just a diet thing, no aas or supps. Well ala, multi-vitimain, & fibre.

no aas = no fun

[palequail]

with that cardio schedule and the diet you will get ripped in no time...

[usualsuspect]

While CKD diet's are good for losing weight fast they come at a major expense...losing hard earned muscle mass. If your interested in a body composition shift rather than becoming a skinner version of your former self I would suggest you learn as much as you can about post-workout nutrition.
PWO nutrition is practically the hallmark of bodybuilding. Whether cutting or bulking...your muscles need carbs post-workout (at the very least) to aid in recovery, increase glycogen storage, increase protein synthesis, and preventing protein breakdown to name a few. Based on experience life becomes miserable on a low carb/no carb diet...and I end up putting all the weight back on (and more) when I introduce carbs back into my diet (And did I mention insulin sensitivity is greatly reduced on a CKD diet!).