Yeah I don’t think I will be Keto after dieting and will bump up my carbs somewhat… Will have to give this some thought..
I just always been told to improve insulin sensitivity then its the low carb route rather than a balanced calorie defecit approach.
A low carb diet would prob be more like 150-200g/day. Dieting a different way than you will live after is a recipe for fat gain quickly following the diet. I’ve been there and have seen first hand with myself and others.
You reckon I can start adjusting my macros mid way or would it be too late?
Why not just start now? You may gain a little water from the carb bump but nothing to worry about. Eat this way and be as strict as you can for 2 weeks and we will then see what’s goin on.
Your currently 191.3lbs @ 20%ish so that puts LBM @ 153lbs
Based off that this is how I would set you up with a base diet.
2500cals/day based on info given above
Protein- 191g/day(764cals)
Fats-46g/day(413cals)
Carb-331g(1324cals)
If you like lower carb this is how I would set you up
2500cals/day based on info given above
Protein- 250g/day(1000cals)
Fats-78g/day(700cals)
Carb-200g(800cals)
For my two cents some context first:
I’ve been weight training my entire life, usually centered around sport specific training vs bodybuilding. A few sports I’ve participated in are weight class sports, including powerlifting currently. I’m familiar with scratch weights, drastic cuts and even weight gain to play around with strength curves.
When I want to cut weight I use a simple tdee calculation to find out how much I need to eat to be at goal weight.
Then I do it.
Thats it. No boiling exotic fossil broth, timing meals by solstice or obsessively eating three grains of rice every 1.3789 hours.
I do slant calories for 1-1.5 grams of protein per pound.
It works every time.
If you have a lot to lose, do it five pounds at a time on your tdee calculation. Like your goal should be five lbs lighter. Hit it, maintain for a couple to a few weeks and then drop another five.
You’ll maintain strength, most muscle and your sanity this way. It will also be easy to maintain when you get where you’re going.
Don’t over complicate things, your body doesn’t.
Personally i’d drop the amount of whole eggs, increase the amount of egg whites (to keep protein the same) and then add in some oats or good carb sources around workout time.
I’d also add in some veggies or fruit with your other meals as well (unless you’ve just not listed them on here).
Your low carb looks like no carb to me and from my experience that doesn’t help long term.
How has it been going?
Sorry guys! I ended up catching a virus that wiped me out so bad!
I tried to keep on plan but ended up eating a lot of carbs so I could easily digest them.
still sitting at 85kg and so looks like I managed to maintain through out these couple of weeks.
Back at gym this week picking back up slowly.
Will post some pics soon too!
Not going to lie was struggling and my lifts were on the verge of suffering too, definitely was feeling under recovered eating the way I was and started to almost dread going heavier on my lifts each week.
Going to take @s.gentz advice on getting carbs back in my diet as the cut with low to almost zero carbs was becoming difficult to maintain!
Being back at gym this week has been feeling really good overall! Let’s see how my lifts progress over the coming weeks.
That’s a tough spot to be in with your coach. If you’re at 24% body fat and feeling sluggish, a slow cut might actually help your insulin sensitivity. You don’t necessarily have to choose between strength and aesthetics if you manage the deficit carefully.