pre contest diet prep

[MrSI]

Hi just after any advice i can get on pre contest diet, i am looking at cutting for 20-24 weeks depending on what my bf% is in a couple of weeks. as fare as diets go i had the keto diet in mind then i have just read a couple of threads with mixed opinions on it, can anyone give me their personal feed back using it and or is it just better to just go with deficite diet with a certain ratio's and go sub 500cals? and if so what ratio's would you reccommend? also what would be a good amount of fat loss per week to target while maintaining lean mass.

thanks,

very excited to cut up but dont want to undo my hard work!

[Dinahlady]

Wow 24 weeks thats like half a year! Why so long? I thought 16 week prep was long....

[Optimass]

Keto is fine ... what puts some people off is that you lose a little size due to not having a lot of glycogen stored in your muscle. The way I get around it is to diet under weight/ approx 16 weeks and then gradually re-introduce cabs over 2 weeks.

There is a lot more to it than that but keto is safe if you know what you are doing. Your going to find contradicting opinions on most bbing related ideas - best thing is to experiment and work it out from there.

P/C/F = 60%/25%/25% - eat maintinance cals on training days and 500 below on non-training and/or cardio only days.

but increase your cals if you are losing more than 1kg per week. Unless you are seriously fat you shouldn't be losing more than this. 500-800g is ideal.

[samoan_muscle]

P/C/F = 60%/25%/25% - eat maintinance cals on training days and 500 below on non-training and/or cardio only days.

:shock: :shock: :shock:

[crazyfacials]

P/C/F = 60%/25%/25% - eat maintinance cals on training days and 500 below on non-training and/or cardio only days.

:shock: :shock: :shock:

What? have you not heard of the 110% diet? lol :pfft:

[MrSI]

This extra 10% you speak of... it wont make me fat will it or do those calories not count? haha. no this is some good info thank you, yeah i am seriously fat, i am by no means looking forward to the long slog but you gota do what you gota do! i would estimate that my body fat is 18-22% hard to tell with water levels and i have never been lower than say around 15% so slow and steady will hopefully win the race!

could you please tell me more about your approach "The way I get around it is to diet under weight/ approx 16 weeks and then gradually re-introduce cabs over 2 weeks". ??

with Keto dont you just carb load 1.5 days per week??

thanks

[Optimass]

P/C/F = 60%/25%/25% - eat maintinance cals on training days and 500 below on non-training and/or cardio only days.

:shock: :shock: :shock:

What? have you not heard of the 110% diet? lol :pfft:

HAHAHA ... those are my keto numbers ... apologies for the typo "50%" ... I need carbs ...

[steak]

carb depletion = poor math

[MrSI]

generally speaking, isnt one of the main rules to the Keto diet eating sub 50g carbs per day, 50g max! (saved till post workout for inslilin spike) so 25% would be over 50g? "depending on dieters weight"?? woul;d love further opinions or reasoning behind it and pro's and con's.

thanks

[soundsgood]

Yeah that doesn't seem right. If you are on keto it's basically just trace carbs isn't it? So on a 2500cal diet it would be only about 5% carbs?

Personally I can't function properly on carbs that low. I've tried and I am a mess and it's dangerous for me to work in that state. Try it and if it's not for you the usual eating 500cal under maintainence is still a good option.

[joey pineapples]

You are brave to do keto for that long, from what I hear it's quite punishing on the liver and kidneys.

[MrSI]

if you talk to most doctors or health related people they will say that the amount of protein most BBs have in their daily intake is not good for their kidneys.. i have been told by a doctor that dont go over 1.2g per kg but who on here would listen to that haha probably reached that so called "max" by lunch! haha.

at this stage keto is the plan but if it is affecting my training to much i will go for the -500cals aproach, any ratios that have worked well for you and how the heck do you get quads like those Soundsgood!??

[Optimass]

50/25/25 is the starting point - IME you need to baseline and gradually drop in if its your first time on keto. 50/25/25 is an offseason guidline I have used successfully in the past - you wont lose size initially but you get the rythm sorted ... 60/10/30 is my keto model. Takes me 9 - 12 days from first deload to find trace ketones. Once here I carb load one meal on a Sunday night each week - which could be 1000+ cals whatever - but drop back in that hole the next day. It then only takes about 4 days initially but after 3-5 weeks I'm getting trace in 48 hours.

Cycle heavier compound body part workouts at start of week while glycogen is there like legs ... this will drop you in the hole faster. But I find I don't lose much strength ... just cant workout for as long.

[MrSI]

did you check then double check your maths how many time before you posted that time?? :pfft: no thats cool thanks heaps, how bad does the breath get that i have heard youget first couple of weeks?? :oops:

so you use this method in your off season (with extra cabs)?? why such a short carb load compared to the recommended 1.5 days?

[Optimass]

Endomorph = instant fat cnut (I start gaining weight passing within a 5mtr radius of a cheese burger :pfft: )

But it depends on the individual too - this is what works best for me personally - I have had to tailor it for different people.