My 'step3' routine and results.

[LeeJunFan]

OK, like a lot of people i have put on a little bit of weight over the christmas period, and i am determined over the next 4 weeks to get my BF% down from about 20% to about 10%, i have called this little routine 'step3' because there are 3 things that i'm going to be doing to achieve this goal (duh!), they are:
1. CKD
2. T-rex/L-rex combo
3. Cardio every night
The reason i am doing this thread is mainly for me to keep a track and to not slip up anywhere (which i have many times before), but feel free to comment on anything.
I will post daily my meals and what cardio i will be doing (as for the t-rex/l-rex, i will be taking 2, 3 times a day of each)

 

[LeeJunFan]

DECEMBER 30th (Day 1)

meal1: Tuna(75g)(80cal)(all these statistics are approx.)
meal2: Tuna(75g)(80cal)
meal3: 2Chicken breasts w/ veg(?g)(?cal)
meal4: 1Fillet steak w/ veg(?g)(?cal)
meal5: Tuna (75g)(80cal)

My two main meals are 2Chicken breasts w/veg and 1Fillet steak w/veg, i just eat tuna in between these meals for metabolic reasons and tastes good!
I know its not the best diet but it is sticking to CKD (I hope)

cardio: played a hard game of squash from 20:40 - 21:50 (burnt anywhere from 400-800cal)

This is what my routine is basically gonna look like for the next 4 weeks, with maybe a few little changes here and there.

 

[LeeJunFan]

I'm going to figure out my BF% tomorrow aswell so i'll post that!

 

[Aston]

You need to be eating ALOT more fat to get into ketosis. You whould be getting %70 of your calories from fat. Add 3-4tbs of mayo or olive oil to your chicken and tuna.

Also, for a CKD you really should be doing some weight training to get the best results. Try doing:

mon: back, chest, cardio
tues: legs, arms, cardio
wed: shoulders, cardio
thurs: depletion w/o
fri: cardio

sat: CARB-UP

SUN: reapeat

With only one carb up day you will get faster fat loss.

When trying to get back into ketosis on sun use alot r-ala, or other glucose disposal agents helps alot as well as being very active all day long.

 

[LeeJunFan]

thanx for the input bro, i'll add the weights starting from 2moz,
Thanx

 

[Aston]

Dont forget to up your fat intake!! That is what will get you into ketosis fast. Infact the fastest way to get into ketosis for the first day is to start off just sipping flax oil or olive oil but not many ppl can stomach that. Remember at least %70 of cals from FAT.

 

[LeeJunFan]

so i am just adding olive oil or something to what i am already eating, if you were to eat ONLY meat all day could you get into ketosis?

 

[LeeJunFan]

No way, i've just read the back of the Olive oil and it says that in one TableSpoon there is 123cal, is this correct?
Thanx

 

[LeeJunFan]

apart from just bumping up the calories what will adding Olive Oil to my tuna actually do, will it make me fill fuller for longer...etc?
Thanx

 

[Aston]

The fat IS WHAT get s yout into ketosis. Once you are in ketosis the fat is converted into ketones and used as fuel. Excess ketones are then exhaled through breath or pissed out. ADD 3 TBS OF OIL OR MAYO TO YOUR MEAT!!