How does my fat loss plan look?

**diabolicsoul** · 03-09-2013, 02:45 PM

Normally, I would just do a simple caloric deficit to lose weight. I'm going for a much drastic approach because of my current time frame.

I'm looking to lose around 20 pounds of fat within 7-8 weeks. Trying to get down to the 10-12 BF% mark for my vacation coming up and for summer.

My plan is to do a keto diet while consuming 1500-1800 calories. With a carb re-feed once or twice a week.

I have ostarine and s4. I've heard mixed reviews on sarms . Some people have had great results, some think it's a waste of money. Ill give it a try. I'll be doing a 4 week cycle and if I like it, I will extend it to a 6-8 week cycle.

In about two weeks, I'll be using clen and will cycle two on and two off until my vacation.

I'll be adding more sets and do higher reps on my workout days, just to change things up and injury reasons. And I will be running/jogging 3-5 times a week depending on weather.

I realize that 20 pounds in 8 weeks is stretching it, but I want to lose as much as I possible can.

The only thing that would hold me back is my diet. But if I can make it a week without carbs, I should be good.

Looks good?

I would start clen this up coming monday, but I've been on ephedrine for the last couple weeks and that I should take 1-2 weeks off ephedrine before starting clen?

**cj111** · 03-09-2013, 02:56 PM

Ok, what do you plan on eating in those 10 weeks ? That's what it boils down to.

I'll be adding more sets and do higher reps on my workout days,

Still train heavy, lighter weight more reps doesn't make you lose weight, cardio and diet does. All that will do in the long run is make you lose muscle mass.

**diabolicsoul** · 03-09-2013, 03:21 PM

Originally Posted by cj111

Ok, what do you plan on eating in those 10 weeks ? That's what it boils down to.

Still train heavy, lighter weight more reps doesn't make you lose weight, cardio and diet does. All that will do in the long run is make you lose muscle mass.

I'll probably have a detailed diet plan made up sometime tonight or tomorrow. Lots of eggs/chicken/tuna/steak. cheese, pork.

Ill be doing coconut oil shots if I need extra calories from fat. Protein shakes.

Only reason why I wanted to change my training to higher frequency is because of my back problems and I've been pulling the same muscle a lot from lifting heavy. So I'll be sticking in the 6-8 rep range for major compound movements and 8-16 range for isolation movements.

I need to go shopping today and look for 0 carb sauces for meats and eggs.

Is eating fruits okay on a keto diet?

**cj111** · 03-09-2013, 03:56 PM

I have no idea, I don't believe in keto diets peronsally. But carbs are carbs no? Or is keto only starchs? Just google it, I'm sure the answer is there.

**Soar** · 03-09-2013, 04:15 PM

From what I've read during a keto cut you'll want to keep your carb intake at 20g a day max. Which for me is next to impossible... I feel like death by day three.

**cj111** · 03-09-2013, 04:40 PM

I feel like death by day three.

Fact.
You can still lose weight with carbs, and not feel like shit everyday.

**951thompson** · 03-09-2013, 04:50 PM

Check out the ketogenic book by Lyle McDonald, all the info you need in that

**diabolicsoul** · 03-09-2013, 05:32 PM

Originally Posted by Soar

From what I've read during a keto cut you'll want to keep your carb intake at 20g a day max. Which for me is next to impossible... I feel like death by day three.

Yeah, it's actually really hard. No gum, etc. I'm feeling pretty shitty at the 12 hour mark lol. I've read that after you get passed the first week, food cravings are very minimal and you start to feel normal. I feel a little foggy headed at the moment.

Originally Posted by 951thompson

Check out the ketogenic book by Lyle McDonald, all the info you need in that

Thanks, will def check it out!

Originally Posted by cj111

Fact.
You can still lose weight with carbs, and not feel like shit everyday.

Yeah, normally I just restrict my calories, but I'm looking for something much more drastic. And I haven't tried keto before, so i figured it's time.

**cj111** · 03-09-2013, 05:57 PM

Curious, 20g a day carbs, do you count vegetables towards that ?

**knuckles69** · 03-09-2013, 06:35 PM

I am doin a similar diet but aiming for 30g of carbs a day and feeling like shit is basically 24/7. Also you will need to eat a LOT of other foods or you'll lose muscle big time. I had to add carb shakes and the odd piece of fruit to my diet just to maintain. So be careful dude you don't want to lose all your hard earned muscle

**diabolicsoul** · 03-09-2013, 07:02 PM

Originally Posted by cj111

Curious, 20g a day carbs, do you count vegetables towards that ?

I've read mixed reviews. Some say that you don't count carbs from fruit/vegetables, but don't eat a lot of them. I'm going to be fairly strict and keep them limited.

Originally Posted by knuckles69

I am doin a similar diet but aiming for 30g of carbs a day and feeling like shit is basically 24/7. Also you will need to eat a LOT of other foods or you'll lose muscle big time. I had to add carb shakes and the odd piece of fruit to my diet just to maintain. So be careful dude you don't want to lose all your hard earned muscle

Yeah, ill be taking in lots of protein shakes. I'm hoping that obstarine and S4 will be enough to combat the muscle loss from running this diet, and at best maybe add a couple pounds of muscle.

I'm not that worried on a little muscle loss though, I tend to take my bulks too far and then do major cuts, except I don't have a lot of time to spend cutting. My goal is to get around 10% BF and maintain while slowly adding mass.

**< <Samson> >** · 03-09-2013, 07:16 PM

I ran keto a few times, it works but is very harsh.

It can contribute to some pretty fast weight loss for sure.

Your basics are, carbs should be set at zero or negative. This is produced by fibre intake, one gram of carbs cancels with one g of fibre.

Running it is a complete bitch and you turn into and ass hole(@ least I do). The no carbs and deficit make me very irate. Specially since I runt the EC stack while running ketogenic.

**mockery** · 03-09-2013, 07:56 PM

It comes down to if your body produces enough ketones to feed your brain functions and if there is enough left over to function normally after. The lack of carbs and getting a case of the angry's is related to dependency on sugar and sugar addiction/withdraws along with when you eat through out the day that causes insulin to spike or decrease.

fats are also used as a fuel source a very good fuel source when not stacked with carbs, if you didnt depend on sugars you probably wouldn't turn into an asshole. Remember almost all foods that are made somewhere else other then in your kitchen has got sugar in it. People eat more sugar daily then they really understand.

**diabolicsoul** · 03-09-2013, 08:06 PM

Originally Posted by < <Samson> >

I ran keto a few times, it works but is very harsh.

It can contribute to some pretty fast weight loss for sure.

Your basics are, carbs should be set at zero or negative. This is produced by fibre intake, one gram of carbs cancels with one g of fibre.

Running it is a complete bitch and you turn into and ass hole(@ least I do). The no carbs and deficit make me very irate. Specially since I runt the EC stack while running ketogenic.

Should I look into a Fibre supplement? I'm hoping between EC/clen / or a preworkout will be enough to make it through my days. How much fat loss are we talking?

Originally Posted by mockery

It comes down to if your body produces enough ketones to feed your brain functions and if there is enough left over to function normally after. The lack of carbs and getting a case of the angry's is related to dependency on sugar and sugar addiction/withdraws along with when you eat through out the day that causes insulin to spike or decrease.

fats are also used as a fuel source a very good fuel source when not stacked with carbs, if you didnt depend on sugars you probably wouldn't turn into an asshole. Remember almost all foods that are made somewhere else other then in your kitchen has got sugar in it. People eat more sugar daily then they really understand.

Thanks for the info.

What do you know about artificial sugars? They are 0 carbs, but I read that some can mimic carbs and cause insulin responses.

**mockery** · 03-09-2013, 10:04 PM

Originally Posted by diabolicsoul

Should I look into a Fibre supplement? I'm hoping between EC/clen / or a preworkout will be enough to make it through my days. How much fat loss are we talking?

Thanks for the info.

What do you know about artificial sugars? They are 0 carbs, but I read that some can mimic carbs and cause insulin responses.

i drink them when i dont care, but there seems to be more evidence of diabetics having mimic insulin spikes from fake sugar just the same as if it was real sugar. I have ever have no medical journal evidence to back this up. so its hear say

**diabolicsoul** · 03-10-2013, 02:01 AM

Originally Posted by mockery

i drink them when i dont care, but there seems to be more evidence of diabetics having mimic insulin spikes from fake sugar just the same as if it was real sugar. I have ever have no medical journal evidence to back this up. so its hear say

Yeah I don't know if it's true or not. Just from other speculation from members on forums. The only way I'd have trouble from fake sugars is if I'm drinking on the weekends, but I'm looking on stopping that for a couple months soon. I think my main problem with a keto diet is lack of calories from not eating my usual foods that I'm use to.

**< <Samson> >** · 03-10-2013, 08:22 AM

My first keto run I did not use any fibre supplement. My diet was just mainly meat, eggs and broccoli. The gas alone will kill anyone around you.

I started this diet due to a plateau, after about 72 hours on this diet I started lo lose weight pretty rapidly. All of the weight i wanted to lose was off within about 2 weeks. Which was I think 10-12 pounds.

The real problem that I see with this diet is I am pretty sure the muscle loss is pretty large. I read up on it some more recently and that is one of the main concerns.

I will not be running it again, even IF seems to be more muscle loss friendly.

10-20 pounds shouldn't be hard to lose with a good clean diet and some fasted cardio.

**cj111** · 03-10-2013, 09:40 AM

Weight loss is still not hard even eating carbs I don't see why people torture themselves and their bodies like this.
Best of luck though

**Provita** · 03-10-2013, 10:45 AM

I'm not a fan of any carb fast! Your body is designed to run on carbs, so why take away its fuel. I agree by taking away some of the carbs, to make room to burn some of the stored fuel (fat). There is a reason why one feels like crap when you do not get in carbs: YOUR BODY CAN NOT RUN PROPERLY. + if you do any exercise which take your body into an anaerobic phase (mostly high intensity cardio/compound movements with large muscles) , your glycogen stores will be depleted and your muscles will break down. Your body can not get ATP (Energy) from stored fat (Lipopisys) if you are in a anaerobic state.

My advise is leave the rice and all the simple (re-fined) carbs such as potato,grains, bread, rice, pasta, multi-dextorine, sugar (sucrose/dextrose), etc alone and only eat un-refined carbs such as fruits, vegitables. This would ensure that your glycogen stores are full, and due to the slower availibility of the un-refined carbs, the chance that the carbs are stored as fat is minimal.

You can still stay in a calorie deficet to ensure that your bf does get burned. This way you can still train hard, feel good, burn fat, beacuse of good training, burn more fat, keep muscle mass and so it all health. It is much more sustainable as well. What is is worth to lose 20lb which also incl. muscle and gain 20lb of fat in the first 10 days of holiday.

You said you will also add clen . This would assist you even further with your goals. Clen is a foreign chemical, and when you would use it, make sure your body is in a healthy state.

I forgot to mention, if you add the un-rifined (low gi) carbs to your diet, your metabolism would stay fast. Without it, it will surely slow down, and when the extreme diet is over, fat gain will surely happen.

Hope this info helps... :-)

**< <Samson> >** · 03-10-2013, 11:50 AM

Keto is nothing short of torture, IMO.

But, it does have its place in the weight loss world.

Your body can not function properly without carbs? Really? I wouldn't go that far. . . Read the principle behind keto. It's a pretty interesting read.

But, my fav so far is just what I'm doing now. Clean, cal deficit with higher protein intake. Works well and is quite a bit more forgiving.

Yet, it still takes discipline, which rally is the hardest part of keeping yourself from looking like a pile.

**Provita** · 03-10-2013, 12:24 PM

Originally Posted by < <Samson> >

Keto is nothing short of torture, IMO.

But, it does have its place in the weight loss world.

Your body can not function properly without carbs? Really? I wouldn't go that far. . . Read the principle behind keto. It's a pretty interesting read.

But, my fav so far is just what I'm doing now. Clean, cal deficit with higher protein intake. Works well and is quite a bit more forgiving.

Yet, it still takes discipline, which rally is the hardest part of keeping yourself from looking like a pile.

It saddens me that someone would think that your body can function healthy without carbs. So yes, i would that far as to say that. Even the keto diet incorporates carbs, but still too little and not always the right kind. This member suggested he will take some rice. Rice as a med-high GI. Not the best form of carbs as such.

I would suggest that when one does research you check more than one source. Read up a bit more on the effects of ketosis.

To name one: ketosis causes acidosis (lowering of blood ph under 7.35). Acidosis can cause:

* Cardiovascular Disease: Arteriosclerosis,
* Hormonal Imbalance
* Heart Attacks, Stroke,
* High Cholesterol, and High Blood Pressure
* All Forms of Cancer
* Diabetes, Insulin Sensitivity, Obesity
* Neurological Diseases, MS, MD, ALS and Parkinson’s
* Liver & Kidney Disease
* Senility, Dementia, Alzheimer’s
* Immune Deficiencies
* Osteoporosis, Osteoarthritis & Tooth Loss
* Premature Aging, Male Prostate Problems

So yeah, i don't think that is a healthy way to loose weight.... Which leads me to say this again "Your body can not function properly without carbs"

**Provita** · 03-10-2013, 12:29 PM

Originally Posted by < <Samson> >

But, my fav so far is just what I'm doing now. Clean, cal deficit with higher protein intake. Works well and is quite a bit more forgiving.

Yet, it still takes discipline, which rally is the hardest part of keeping yourself from looking like a pile.

Agree 100%. IMO, That's the way to go too. :-)