First time low carb diet

[Sfla80]

Stats first:

33yo
5'-9"
189#
Bf%-15%ish
Cycle- In week 6 of Test c 500mg a week, in two weeks will be adding winny 75mg Ed
TDEE- 2200 cals

So from about a month before I started this cycle ive been eating 2500-2700 cals a day. Started cycle at 178#. I see bf lowering some, but I also I have been doing minimal cardio. I have an easier time adding weight then an actual cut. With this diet adjustment I would like to keep the strength and size I am putting on will lowering the BF more. I was hoping to eat around same amount of cals, rough est of 2400 cals a day, but only hitting maybe 140-150g of carbs a day. I would go lower to but having trouble figuring out how to add cals without the carbs. I have never done a "cut" diet before so my knowledge is a little weak on this subject.

Cals/pro/carb/fat

Meal one:

2 extra large egg whites
2 extra large whole eggs
1 cup oats
1/4 cup strawberry

430/34.7/40/14

meal two:

6oz salmon grilled
1cup quinoa

426/38.8/39/13

Meal three

6oz chicken breasts
1 cup Broccoli

244/41.5/4/4

Meal four:

Post workout: time might change
Protein shake
2scoops
1/2 oats
1 banana
almond milk

580/56.9/68/6.5

Meal five:

Red Meat usually for dinner

6oz Flank
1cup Broccoli

375/34.5/4/15

This would be a total as of now at:

total: 2094/209/171/58

For me I think could add another meal of lets say chicken and brocc and would get me to 2300 cals and 240-250 protein. Anything else I should add or reduce in this diet?

I think I got everything but might have missed something.

Thanks guys.

[bigsparky84]

Whenever your carbs are low raise the fat and protien to get the same cals. your diet is looking good though!!

[Tron3219]

With only having 100-150g of carbs I think you'll feel overly tired. Reason being is that you're teetering on the brink of ketosis. I doubt that you will have enough carbs to completely fill ur glycogen stores and with insulin in the picture, fat oxidation won't occur. So your body will produce glucose from protein to fuel ur body. Ur considered to b in ketosis under 100g carbs. So me personally I'd go either 50g or less carbs and raise fats or raise carbs and lower fats. I personally run 40g carbs day now. I was doing about 150g as well as in a carb cycle. I feel the best and get the best results at staying in ketosis. 30 of those carbs are preworkout.

[Sfla80]

With only having 100-150g of carbs I think you'll feel overly tired. Reason being is that you're teetering on the brink of ketosis. I doubt that you will have enough carbs to completely fill ur glycogen stores and with insulin in the picture, fat oxidation won't occur. So your body will produce glucose from protein to fuel ur body. Ur considered to b in ketosis under 100g carbs. So me personally I'd go either 50g or less carbs and raise fats or raise carbs and lower fats. I personally run 40g carbs day now. I was doing about 150g as well as in a carb cycle. I feel the best and get the best results at staying in ketosis. 30 of those carbs are preworkout.

Thought about the carb cycling. But don't have the experience with it. And don't think in the middle of a cycle would be a good time to experiment.

Tron may I ask when u say u only take In 40 carbs a day now. What's ur total cals looking like for that? And after hitting ketosis, most people will feel lethargic at first right? How long does ur body take to adapt to that?

[Tron3219]

Thought about the carb cycling. But don't have the experience with it. And don't think in the middle of a cycle would be a good time to experiment.

Tron may I ask when u say u only take In 40 carbs a day now. What's ur total cals looking like for that? And after hitting ketosis, most people will feel lethargic at first right? How long does ur body take to adapt to that?

I'm cutting now, so I'm eating about 2600 cals.

During the initial adaption phase you'll possibly feel a bit lethargic for a week or so. It's not that bad on me. But you also have to be aware of the amount of protein ur consuming too. Because u need a little bit excess to convert to fuel in part ur brain. But too much with kick u out of ketosis.

[Sfla80]

I'm cutting now, so I'm eating about 2600 cals.

During the initial adaption phase you'll possibly feel a bit lethargic for a week or so. It's not that bad on me. But you also have to be aware of the amount of protein ur consuming too. Because u need a little bit excess to convert to fuel in part ur brain. But too much with kick u out of ketosis.

Thanks tron. One more question. Do u suggest the ketosis approach for my goals, or maybe I should look into the carb cycling more?

[tarmyg]

34g of carbs/day for me atm. First week or so is always a pain for me after that it kind of becomes my new state of mind.

[tarmyg]

No point in cycling before your body have adapted and you are not shedding fat anymore, IMO anyways.

[Robot Body]

Been on am extreme low carb diet myself for about a month. First week is always the worst, you'll probably notice a strength decrease of around 10-15 %. Don't worry though, after about 2 weeks your body will get accustom to functioning on a lower carb intake and your strength will come back.

[matthepanther]

I noticed that at first strength dropped but came back as well. I cut most of my weight when I was at 80-100 carbs a day stable but I've been experimenting with cycling

[bigdippin]

I first did low carb when I was 18. I played football at 300 lbs and wanted to drop weight. It worked great. Stayed around 40 carbs per day, lost 55 pounds in around 2 months while still increasing all my lifts. Now, its alittle harder for me to lose weight on low carb but the weight is still coming off.

[Sfla80]

Thanks guys. I'm just gonna go cal deficient for now. See where that takes me. Would like to keep some of the mass/strength which is why I was gonna go low carb but same cals. But do not think its the right time to play with Ketosis.

[tarmyg]

Ketosis will not affect strength in the long term.

[jamesthompson91]

Ok 1stly I'm sorry if I'm doing this wrong but I'm not big on forums and unsure how they work, so I found a relative one to post on. That been said...
I'm 21 6ft 1inc 80kg and down to 12% bf my diet is spot on so not going to go too much into it. I'm doing a ketosis diet and I consume 2200 kcal 620kcal in proteins and the remaining in good fats and what have you. I get 300g protein in daily. I have 1 refeed day a week in which I eat pretty much what I want. What I would like to know is how effective a testosterone cycle will be, should I maybe up carbs or will my refeed dates service for my cut? When is the best time to take them around my refeed and dieting? And finally are there any other good supplements I could be taking to help myself in anyway possible? I read about anabolic pump and P-slim to take on refeed to up my glycogen update during insulin spikes?!? I say all this loosely as I have no actual background in this and is all based on what I have read, and these days everything seems to contradict them selfs.

[Tron3219]

Ok 1stly I'm sorry if I'm doing this wrong but I'm not big on forums and unsure how they work, so I found a relative one to post on. That been said...
I'm 21 6ft 1inc 80kg and down to 12% bf my diet is spot on so not going to go too much into it. I consume 2200 kcal 620kcal in proteins and the remaining in good fats and what have you. I get 300g protein in daily. I have 1 refeed day a week in which I eat pretty much what I want. What I would like to know is how effective a testosterone cycle will be, should I maybe up carbs or will my refeed dates service for my cut? When is the best time to take them around my refeed and dieting? And finally are there any other good supplements I could be taking to help myself in anyway possible? I read about anabolic pump and P-slim to take on refeed to up my glycogen update during insulin spikes?!? I say all this loosely as I have no actual background in this and is all based on what I have read, and these days everything seems to contradict them selfs.

Start your own thread, and 300g protein doesn't equal 620 cal

[jamesthompson91]

Ok thanks yea that's what I worked out I should be taking in preteen kcals to save me looking and retard twice how do I work put how many kcal it is equal to, and how do I start my own because I have before and loads of people were anal because I put it in the wrong place.

[Tron3219]

Ok thanks yea that's what I worked out I should be taking in preteen kcals to save me looking and retard twice how do I work put how many kcal it is equal to, and how do I start my own because I have before and loads of people were anal because I put it in the wrong place.

Go to the nutrition section and start a thread. I'm willing to bet ur diet is not spot on.