Help with fat loss! Critique my

[thefinest]

Hi all,

This is my first post to this board although I have been lurking about for awhile!

First a little about myself, I am a 27 year old mother of 2 preschool age children. I am a tall 5'10 and currently weigh about 175lbs. I am, according to my new body fat calipers, at 33% body fat.

I am the type of woman who likes to hug her fat on her hips, thighs...you know the story.

I have started the CKD diet about 3 weeks ago. So far I have lost 10.25 inches. I am very pleased so far with my results.

My routine consists of:

Monday: Lower body 4 sets of 10/8/6/4 at the heaviest weight I can lift.

Tuesday(or Sometimes Wed instead) Upper body same deal...4 set of 10/8/6/4 heaviest I can lift.

*Note sometimes I'll up the weight another 5-10lbs for the 3 and 4th rep.

Thursday: 30 min cardio on treadmill. I usually just do the manual course. Approximately 4.0mph and I will raise the platform sporadically from 0-8% grade for a couple minutes at a time.

Friday: If I am carbing up....I work my whole body going from one section to the next doing 18-22 reps at about 60% my maximum weight per set. I do this in a circuit style fashion. As soon as I have worked all parts of my body...I start again. I try to repeat this 3-4 times till I feel sure I am depleted.

This week I opted to do ketosis for 14 days and then carb up. I added a Saturday early morning 30 min cardio session.

Supplements being used:
1-2 NYC
1 multivitamin
Yohimburn
ALA

Now for some questions:

Is it better for me to do 14 days ketosis and then 1 36 hour carb-up?

How often and how long should I be doing cardio? If on the same day as I'm lifting...before or after I lift?

ALA....do I take this while I'm in Ketosis..or just during the carb-up?

What about protein shakes? What brand tastes best and are these ok to use during ketosis?

What about fiber? What should I take to regulate....

Are there any other supplements that would benefit me?

That's all I can think of at the moment....just open to suggestions on how to go about this.

 

[JJFigure]

I can't answer the ketosis question, since I've never done that type of diet, and I'm also not using ALA, but I can answer a couple others based on what I do.

Cardio - If you have to do cardio and weights in the same session, always do cardio AFTER weights. Ideally, split cardio and weights into two separate sessions. Most of us do cardio in the am on an empty stomach, and lift in the afternoon/evening. I limit my cardio sessions to 30 minutes max (trying to preserve muscle), and prefer spints and HIIT training on the elliptical. Right now I'm in a contest cutting cycle, so I've increased the number of cardio sessions I do from 3xweek to 6-8xweek, and decreased the intensity to moderate. I'm mainly trying to keep my metabolism running right now - if you're natural and not in contest prep, I would recommend sticking with 3-4xweek.

Protein - Here are the two new protein powders I found, both of which are low carb, mix easily, and taste good (as good as protein powder can taste). They are both very high quality products, so you will pay a little more, but IMO, it's worth it.

www.nextgenproteins.com

I like the Proform product in Strawberry Banana. I also tried chocolate, but I'm not a big fan of the milky flavored protein powders anymore - too many years of drinking them. You can order samples to try before you buy - they charge $1.50 each for a sample, but no shipping. What I like about this product is it's no carb and has added vitamins and minerals - making it closer to a meal replacement product. Two scoops gives you 49 grams of protein.

3 lbs. is $31.95, 5 lbs. is 44.95.
------------------------------------------
Second one:

www.nuclearnutrition.com

This is the protein powder my powerlifting friend turned me on to - Ultra-Pro 7 in Grape. Two scoops is 40 grams of protein, <1 gram of carbohydrate, but no added vitamins/minerals. This one is a little more expensive - normally it's $42.95 for 2.2 lbs., but right now it's on sale through the end of the year for $32.95.

Fiber - Psyllium husk, s/f metamucil, s/f citracel

Other Supplements - You might take a look at both glutamine and creatine. If you're not eating red meat, I'd recommend adding in 3-5 grams of creatine after your lift. I take a lot of glutamine - 15 g twice/day on lift days and 10 g twice/day on cardio days. It boosts your immune system and helps with recovery. I'm beating myself up pretty well right now though, so you probably don't need as much as I'm taking - maybe start with 10 g twice/day on lift days.

 

[thefinest]

Wow! Thanks for the detailed response! I will send off for samples of the protein powders you mentioned.

I've heard of glutamine....I wonder if that would mess up the ketosis thing??

I may just start with s/f Citracel since it is prob the most inexpensive....I think..haven't checked.

 

[FitFossil]

I have no experience with eating or training on low carb diets either, but welcome to the board!

Another suggestion with the supplements. I'd recommend taking a multi-mineral pill along w/ your other stuff. Other supplements I take include:

multi-mineral
multi-vit
extra B complex, C, E (anti-oxidants)
r-ALA
melatonin (because I'm getting old)

For extra fiber, I add a tablespoon of wheat bran to my oatmeal. Also drink lots of water, with the training and extra protein you're eating, your water requirements are higher.

 

[thefinest]

Thanks for your response, FitFossil!

I need all the help I can get! I am determined to beat the battle of the bulge and to change my whole lifestyle. The gym is going to become my best friend!

 

[macrophage69alpha]

evidence points to use of r-ala, negating the need for CKD.. the purpose of which is to lower insulin levels (which is what r-ala does)..

something to consider..