NEW DIET PLAN WITH PROGRESS PICS

~EDIT~

Renamed thread title. Keto diet and meal plans are complete. This post will be continually updated

Goal- 7-8% bodyfat

~LOG~
Start- October 6th, 176.6lbs, approx 10-11% b/f
Week 1- October 15th, 176.0lbs, approx 10-11% b/f

~END OF EDIT~




I'll get right down to it-

Ive been 'cutting' for the past 6 weeks and have been making good progress, started at 190 and i'm 180 now, i think im at 9-10% b/f. I've been following a diet i created, all split between 6 meals daily.

Daily cals- ~2300
Carbs- ~200g
Protein- ~270g (1.5g per lb.)
Fats- ~45g

I use all whole food sources (chicken, tuna, brown rice, whole oats) beside whey/casein and partial servings of pro complex gainer as meal a replacement.

Note- I follow the above diet daily. No deviation except for the occasional cheat meal and post-workout waximaize/whey shake.

Now, this past week i've made no weight-loss progress. I have been strict on my diet as usual, but weighed in at exactly 180. Same as the week prior. I'm thinking that i've plateau'd with my current diet, so i've created a new plan. I'd like to get some advice/comments from some of you before i dive into it. So here it is-

Low Carb days (Mon, Tues, Fri & Sat): 65g fat, 125g carbs, 250g protein
No Carb day (Wed & Sun): 90g fat, 50g carbs, 250g protein
Carb Load day (Thurs): 60g fat, 300g carbs, 150g protein

My lift days are- Thursday, Friday and Saturday. Thursday being the most intense day (squat, deadlift, bench, military press).

Here is the HIIT session i do after each workout-

~All on +3 incline~

2mins 4mph
1min 8.5mph
1min 4mph
1min 9mph
1min 4mph
1min 10mph
1min 4mph
1min 9mph
1min 4mph
1min 8.5mph
1min 4mph
2mins 4mph *max incline

I think thats it. Any help is appreciated.

OnLettingGo

Looks like you've got a good plan brother, on ur low carb and no carbs days make sure ur get'n ur fat from good sources...natural peanut butter, almond butter, flax oil, almonds, avacado, etc...don't know what ur do'n for cardio but maybe bump that up a little too...good luck!

Good approach but only doing 1 "no carb" day is not allowing your body to get into ketosis. With carbs, in my opinion, it is all or none. I would recommend switching the "low carb " days to no carb days, then carb up on the 4th day, then back to 3 days of no carbs...cycling them.

If done correctly you will hit ketosis and will minimize muscle loss IF your fat intake is high enough and you include your meats. Make sure they are good fats like Korjer said too, like almonds, fish oil, olive oil, macadamia nut oil,etc.

Can u shed a little light on this Tim for us...isn't there a difference between a carb cycle'n diet...wich I know Joe lyons, etc follows, and a actual "ketosis" type diet like dave palumbo advocates? If I am correct the carb cycle'n diet keeps ur body guess'n from day to day, and palumbo's type diet basically takes u into ketosis. Little bit different styles aren't they? Hope u can clear this up.

Onlettingo,

Your plan sounds good, but at your body weight I might opt more for medium days around 150-160 carbs, and low or no carb days can stay around 100-50 grams depending on if your working out on those days. Like Jer said make sure to incorporate healthy fats on your lower days, and bump protein up a bit. On high carb refeeds drop fat intake and protein intake a bit, as your calories will be coming in from carbs. I'd also try adding in 5 extra minutes of cardio if your still not noticing any differences, but do not exceed 45 minutes a session. You might also benefit from mixing up your cardio by doing 2 HIIT sessions a week (preferably on off days from lifting), and two or three low intensity steady pace cardio days.

I knew i forgot something, Cardio. I'll add this to the first post as well. Here is my creation of an HIIT session that i do after each workout-

~All on +3 incline~

2mins 4mph
1min 8.5mph
1min 4mph
1min 9mph
1min 4mph
1min 10mph
1min 4mph
1min 9mph
1min 4mph
1min 8.5mph
1min 4mph
2mins 4mph *max incline

Totals 14 minutes

-Joe

I am not too familar with Joe's diet, but a cycling diet , in my definition, is one where you you deplete carbs for more than 2 days for your body to hit ketosis. Then you load the carbs. You do not stay in a low carb state too long. Some people do this because they fear they will lose to much muscle if they go no carbs for too long (this is a myth). but then again I am not familar with Joe's diet.

Dave Palumbo's diet also allows for recompensation of carbs. He has you have a cheat meal every Sunday consisting of up to 500 grams of carbs. Then he belives you are back into ketosis by mid day on Monday for the rest of the week. His theory is that this is all you need to do to reload the carbs for the week.

Thanks Tim. I think im gonna take your advice and use the no carb/carb load split.

Im not all the familar with his diet either Tim, I just know there are Medium, High, and low carb days..thanks for your input! I just know some do no carbs all week....just protein and fat with a refeed, and others alternate every few days...like brad once said, there are many ways to skin a cat!

Tim, what do you think?

No Carb day (Mon, Tues, Wed, Fri & Sat): 90g fat, <50g carbs, 250g protein
Carb Load day (Thurs & Sun): 60g fat, 300g carbs, 150g protein

Workouts and HIIT will be on Thurs/Fri/Sat.

Also, i gotta find some more sources for fats/oils. So far i'll be using; Nat. Peanut butter, Almonds, Peanuts, Olive Oil. I dont like Avacado and ive never had Flax.

-Joe

Working on my diet plan now. I will post the result when im done, so you guys can critique some more. Thanks for the help so far.

-Joe

So i took some time to configure my meal plans, feel free to comment/offer suggestions. Heres what they worked out to be-

These were my Targets-

No Carb day (Mon, Tues, Wed, Fri & Sat): 90g fat, <50g carbs, 250g protein
Carb Load day (Thurs & Sun): <30g fat, 300g carbs, 150g protein

These are the totals after developing my meal plan-

No Carb day (Mon, Tues, Wed, Fri & Sat): 99g fat, 35.5g carbs, 271.5g protein (2189 calories)

Carb Load day (Thurs & Sun): 29.5g fat, 301g carbs, 175g protein (2115 calories)

-Joe

Looks good to me hopefully you are documenting everything ..pictures,etc. Good Luck stick with it and the results should be excellent Joe!!

Thanks Tim. Tomorrow will be the first day of the new plan so i'm going to snap a few pics first thing tomorrow morning. I'll bump this thread with pics/stats every week on my scale day.

-Joe

YOU MAY NEED TO BUMP YOUR CARBS AND CALORIES UP. REMEBER EVERYBODY IS NOT THE SAME AND THEREFORE NOT EVERY DIET IS GOING TO WORK FOR THEM. I ATE 2800 CALORIES AND 385 GRAMS OF CARBS TO GET TO MY LEANESS CUZ LOW CARBS JUST WASNT CUTTIN IT. IF YOUR ALL NATURAL TRUST ME YOU GONNA NEED YOU CARBS. HIGH FAT IS NOT FOR EVERYONE CUZ THE BODY DIGESTES IT SLOWER THAN CARBS. ITS NOT THE SAME ENERGY SOURCE. TRY IT. IF YOU EATIN THAT CLEAN/AND YOUR CALS ARE LOW/ YOU WILL PLATEAU NOT TO MAKE THAT RHYME. EVERY ONE WANT TO DECREASE STUFF/ INCREASE BABY AND GET MONEY

I've never tried a Keto diet before so im not sure how it'll work for me, but if nothing else, its a learning experience. Pretty sure Tim knows what he's talking about.

Oh and...

Took my starting progress pics yesterday (October 6th), so i'll upload them. Taken at 5a.m. just after waking up. Kinda glad the flash blocked my face, looked dead tired anyway.

Anyone wanna guess my current b/f based on the pics?

-Joe

Bump

Pics look good , my guess is between 9-11% bodyfat, but I havent seen your back or legs.

Hows the diet???

I figured I was right around 10-11%. I've been at this point for what seems like forever, i feel like my body is resisting going any lower. Cant wait to see what kind of progress i can make weekly.

Didnt take any back/leg pics, but i will from now on.

The diet is going pretty well thus far, Tim. I've never had a diet with this much carb restriction, so its been a bit odd for the first few days. Every now and then i get little bursts of hunger/carb cravings, but because i have a meal every 2 to 2-1/2 hours, its not all that bad.

Tomorrow is my first 'carb-load' day.

I'll keep you updated

-Joe