My Fat Loss plan, advice needed. (Cross-Post)

[Savage]

SaVaGe Mega Fat Loss Diet 60 day plan

CKD type diet, High Fat/Protein and low carbs 6 days M - S
One high carb day, low fat/protein 1 Day Sun

Start Body weight: 264 Fat% 36

Exercise:

PM 4 days a week weight training, Westside System.
PM 3 days a week some form of cardio
PM 7 days Pullups
PM 3 days Grip workout, alternate between
AM 7 days Dive Bomber pushups, Reverse pushups, ab routine from ab book, pushups with bars
AM 3 days Cardio get your lazy ass to the gym.

WestSide Strenght Training:

Sunday Max Effort Squat Day
Tuesday Max Effort Bench Day
Thursday Speed Day Squat Day
Saturday Speed Day Bench Day

Start diet on Monday.


Food is divided into 5 or 6 meals a day.

I was thinking about subtract 500 calories per day for faster fat loss.



DAY BMR cal/day Fat grams Protein grams Carb Grams
1 3009.6 284 113 less than 20grams
2 2851.2 238 178 less than 20grams
3 2692.8 194 236 less than 20grams
4 3168 246 238 less than 20grams
5 2851.2 222 214 less than 20grams
6 2692.8 194 236 less than 20grams
CARB-UP
7 4118.4 46 206 721

Setting up a CKD (6days Ketosis/1day Carb-Up)
BMR (basal-metabolic-rate). 264 * 12 = 3168

Day:
1-> 85%fat/15%protein--BMR-5%


2-> 75%fat/25%protein--BMR-10%


3-> 65%fat/35%protein--BMR-15%


4-> 70%fat/30%protein--BMR


5-> 70%fat/30%protein--BMR-10%


6-> 65%fat/35%protein--BMR-15%


Carb-Up:
Day-7-> (CARB-UP) BMR+30% --- ~70%carbs/20%protein/10%fat~ ---


FOOD** CALORIES (1st #) Carbs(2nd#)
1 and ½ oz turkey breast 47 0
1 cup beef bouillon 17 0.1
1 cup chicken broth 39 1
8 oz shrimp 125 0
1/2 lemon without skin 8 2.7
2 oz corn beef 142 0
2 oz beef bologna 76 0.4
2 oz turkey salami 111 0.3
3 oz canned salmon (sockeye) 130 0
3 oz lean ground beef 218 0
3 oz rib eye 191 0
3 oz t-bone steak 182 0
3 oz tenderloin 141 0
3 oz top sirloin steak 176 0
3 oz turkey breast 133 0
3 slices bacon 109 0.1
3 oz eye round roast 143 0
4 oz tuna packed in water 120 0
6 oz beef broth in water 5 0.6
6 oz chicken (baked, brld, or bbq) 300 0
Alfalfa sprouts ½ cup 5 0.6
Cabbage ½ cup cooked 15 3
Celery ½ cup diced 10 2.2
Cucumbers (One Med) 5 1
Diet pop 0 0
Egg white 17 0
Hard boiled or poached egg 65 trace
Lettuce greens Lg (oil and vinegar) 50 1
Mushrooms ½ cup 21 4
Dill Pickles (watch the salt) 5 1
Radishes ½ cup 10 2
Spinach ½ cup cooked 20 3.5
Swiss chard ½ cup cooked 20 3.5
Tea or coffee 0 0
Watercress ½ cup chopped 2 0.2

Use www.fitday.com to monitor food intake and food nutritional values.

Week 1 Goal: Loose 5 lbs 1% fatWeek 2 Goal: Week 3 Goal: Week 4 Goal: One Month Diet Anniversary
Week 5 Goal:
Week 6 Goal:
Week 7 Goal:
Week 8 Goal:


***********BIO

I'm 264lbs and around 30% bodyfat with about 184 lbs lean mass and 30 years old so the metabolism is slowing down. I accomplished this feat through four years of going to the gym on and off, eating 6 times a days, skipping gym days (sometimes weeks at a time) and while moderately juicing.
I'm not sure what diet I should follow.

I try to go to the gym 4 times a weeks and I do a 2 day split for powerlifitng.

I would want to cut my body fat percentage in half in a resoneable amount of time. (I'm allergic to DNP and about all I can find is fina floating around.)

I want to diet down and from a high bodyfat percentage and still manage to maintian strength.
**********

My concearn is to maintain *strength* but loose bodyfat at the same time.

I am debating as weather to change my workout to MAX-OT(1 muscle per day x 5days) for 8 weeks or stay with Westside (2day split). My main goal is strenght and a great secondary goal woiuld be to see some muscles.

(I posted on Diet, PowerLifitng, & training to get a wide range of advice.)

 

[Savage]

Anyone?

 

[MrMakaveli]

Since no-one else is responding I'll give it a shot.

Diet looks ok, calorie cycling is probably a good idea too. Depending on what you feel like doing it might be a good idea to add in some r-ALA for the carb-up.

Your workouts maybe a problem. Wetside on a CKD maybe a problem due to lack of muscle glycogen towards the end of the week. (See how it goes or other responses before changing anything though).

At your bodyfat level, you should be able to lose-bodyfat and gain strength fairly easily with this plan.

Best of luck.

 

[Savage]

Thanks for the reply.

 

[PwB]

At no point should you take in less than .9-1g protein per lb. of lean body mass, meaning take in 184g protein a day. Understand the ratios mean NOTHING unless you need to get into deep ketosis to prevent epileptic seizures. What is most important in getting enough protein, efa's, and just cutting cals reasonably. There is nothing magical about ketosis or certain protein/fat ratios. Trust me on this on, get enough protein, fill the remaining cals w/ fat and dont sweat the ratios. Fat won't spare protein if protein intake is insufficient, u need enough protein each day.

 

[Savage]

I thought about the protien part a whole lot andwas not sure what to do there, I'm still in magazine land where everyone says at least 2.5 g per lbs. So I'm not used to eating so little

 

[PwB]

2.5g per lb is excessive, 1g per lb. should be your minimum unless u want to lose more muscle.

 

[Zagreus]

I do not have alot of time and will respond more latter but you may consider reducing your calories because your current BMR is based upon a body with 30% fat. Also try to keep things as simple as possible in terms of food so it will be easier to succeed. If you haven’t already, check out Mr. X's CKD and TKD articles on his board at www.massmonsters.com.

Zag-

 

[OXANDRIN]

yeah if you are 36% bodyfat any diet will work for you. you don't need CKD. most important is restricting calories. if you are that fat you probably don't have great control of yourself when it comes to eating. make sure you watch calories!!! i would also suggest a revision of that workout plan. and add some cardio in the a.m. on empty stomach

 

[Savage]

I do not have alot of time and will respond more latter but you may consider reducing your calories because your current BMR is based upon a body with 30% fat. Also try to keep things as simple as possible in terms of food so it will be easier to succeed. If you haven’t already, check out Mr. X's CKD and TKD articles on his board at www.massmonsters.com.

Zag-

My numbers are based on Mr. X's CDK worksheet and his CKD diet. I will drop the calories by 500 per day and work from there.

What do you think about the protien? It would be difficult raising the protein because I would have to lower the fat and that would throw the calories off and it would turn out to be a high fat/protein diet vs. a high fat moderate protien diet, as per CKD.

The last 3 days:
Monday 269.5 lbs 36% bodyfat
Tuesday 266.5 lbs 36% bf
Wednesday 263 lbs 36% bf
Last 3 days 6.5 lbs gone. Water?