Reasonable time frame to drop 3% bf?

[WRX333]

Evening all, as above im wondering whats a reasonable time frame to drop
3% bodyfat? Im currently 12.5% bf on keto & do 30mins min each day of hiit.
I also train (heavy) 4 times a week & id like to think my diet is upto scratch. I plan to do another 4-5 weeks on keto with sat carb ups & then strat into cycle.

Is it reasonable to think i could be sub 10% by start of cycle?

[run_n_fool]

I think it is absolutely possible to drop 3% in 4 weeks on keto. That said, I would recommend longer cardio at lower intensity. I have read for people on keto, that anything over 130 bpm heart rate will start to burn muscle.

Good luck

[edgarr]

I think it is absolutely possible to drop 3% in 4 weeks on keto. That said, I would recommend longer cardio at lower intensity. I have read for people on keto, that anything over 130 bpm heart rate will start to burn muscle.
Good luck

Do you have the source?

[WRX333]

Thats an interesting theory. and a scary one considering my current layout!

[crazypat123]

I think it is absolutely possible to drop 3% in 4 weeks on keto. That said, I would recommend longer cardio at lower intensity. I have read for people on keto, that anything over 130 bpm heart rate will start to burn muscle.

Good luck

this is false if on a carb up cyclic keto diet

[soulstealer]

The Idea behind it is activating a pathway to producing glucose through gluconeogenesis (sp?) it occurs in the abscense of glucose, the body breaks down protein to produce glucose... this only happens when there is a huge demand for it so in theory if you keep the lipolysis screaming (the break down of fat acids into energy) and keep the demand for glucose low through low intensity cardio, then your primary fuel source is fat, but go too high and you torch muscle.... again not an issue if your taking in carbs...

[FireGuy]

How about the question no one is asking. What is your current bodyweight? If you are 300lbs @ 12.5% you are going to need to drop 9lbs to drop 3% if you are 125lbs @12.5% you are only going to need to drop a bit over 3lbs to drop 3%.

[FireGuy]

The Idea behind it is activating a pathway to producing glucose through gluconeogenesis (sp?) it occurs in the abscense of glucose, the body breaks down protein to produce glucose... this only happens when there is a huge demand for it so in theory if you keep the lipolysis screaming (the break down of fat acids into energy) and keep the demand for glucose low through low intensity cardio, then your primary fuel source is fat, but go too high and you torch muscle.... again not an issue if your taking in carbs...

Using protein to produce energy doesnt necessarily equate to breaking down muscle tissue. Dietary protein will be used first.

[soulstealer]

Using protein to produce energy doesnt necessarily equate to breaking down muscle tissue. Dietary protein will be used first.

Absolutely true... the body will begin to use most readily available source of amino acids to produce glucose... however if he is rocking out HIIT style cardio in ketosis I cannot believe any amount of protein will keep him from torching off muscle with that fat...... just my 2 cents.... (baring the use of large quantities of AAS and other drugs of course)

[FireGuy]

I agree, HIIT and Ketosis is not a good combination.

[elfin1mf]

I love this thread so far. It reminds me of 2 things. Now that I have so much more muscle, my bodyfat % is not as high than I thought, which explains why I look pretty cut even with this fat. Also, cyclic keto diet is way to go, works for me very quickly, especially if I do the bulk of my exercise during carb time.

[javerton]

To be safe I would say safely around 6 weeks, could be more maybe less. Take it easy though man, you didn't put on that weight overnight, you're not going to lose it overnight. But yes, you didn't list enough info.

[edgarr]

I agree, HIIT and Ketosis is not a good combination.

Does this change if the diet is CKD? What about HIIT cardion after weights for the first couple of days after a carb re-load?

[HeavyL]

HIIT cardio is a no go on keto. ive been doing this for a while i just dont feel like im pushing myself enouugh if my heart rate isnt over 145. but im 23 so maybe this isnt to intense

[**TOP**]

Doing HIIT training while on keto is not something i personally would want to do! Cardio without carbs is no fun what so ever! I do low intensity while on keto.

[edgarr]

would LIT cardio be advised both on an empty stomach as well as after weight training when on Keto? or one or the other only?