Hey all,

so I have lost 12% bf on my first cut,did a slow bulk over 3 months and gained back 3% of it.Right now my stats are 147 lbs,13%bf.Looking to hit 6-7 ish % bf.

So I guess my question is this..I'm looking to gain some muscle mass this time round,instead of losing more.I intend to eat ~2400 calories,and possibly take the TCD route.I formerly did the 40/40/20 route,2292 caloris per day.According to the Harris Benedict formula,I'm supposed to be burning 2828 calories per day(+/- 150 it's about there).

Non-workout days:10%carbs,40%pro,50%fat(2400 calories)
Workout days:30%carbs,40%pro,30%fat(2400 calories)
Re-feed days:60%carb,30%pro,10%fat(2700 calories)

Re-feed will be on Saturday(upper body)

My workout is as follow:

Monday:Rest
------------
Tuesday:Back/Chest/Shoulder/Tri/Bi
Deadlift x3
Dips x2
Standing Dumbell Press x2
Close-grip Bench press x2
close-grip pullups x2
Wednesday:Cardio
-------------
Wednesday:20min HIIT cardio
-------------
Thursday:Legs/abs
Front squats x3
SLDL x3
Weighted leg raises x2
Standing calf raises x2
--------------
Friday:20min HIIT cardio
--------------
Saturday:Chest/back/shoulder/tri/bi
Bench Press x3
Pull up x2
close-grip dips x2
Bent-over barbell row x2
Lateral raises x1
----------------
Sunday:Legs/abs + HIIT cardio
Seated leg curl x3
Squats x3
Decline sit-ups x3

SO,I guess my question is.....
1)Am I eating too many calories for a cut?
2)I admit that I am a noob in full/partial/cyclical/timed ketogenic diets.All I do know is that such diets need to be high in fat(+40% dietary fat intake at least) and a "carb up" day.How does my diet look?
3)Lastly,I know next to nothing about re-feed days.I followed the BFL protocol of a cheat day previously,now I intend to do something more serious.
4)Any inputs on my weights/cardio regime?I have reduced the volume by ~30% from my previous bulk.

Any suggestions would be helpful.

Thanks,
K

B
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Anyone?

How old are you? How tall? Any recent pics?

Hey Karatetricker

thanks alot for replying bro.I'm 171cm,147.4lbs(67kg)..Pics are coming up as soon as I have my camera repaired.

oops,and i forgot to include this,I am 21

Oh and if that's you in the pic,grats on the physique =-)(not homo)

K

Scrap your lifting routine and go with this one: http://www.t-nation.com/readTopic.do?id=459341&pageNo=0

Calories should be okay. Start there, if you don't lose fat, slowly taper them off til you are losing around 1-2 lbs. per week.

Do cardio on your off days.

I asked your age because the younger you are, the more calories you can generally eat (to some degree).

The following are my attached photos.

http://img519.imageshack.us/my.php?image=14062007004cz1.jpg
http://img169.imageshack.us/my.php?image=14062007007mc3.jpg
http://img513.imageshack.us/my.php?image=14062007005wk9.jpg
http://img172.imageshack.us/my.php?image=14062007001hf8.jpg

hmm,if I am not wrong every diet requires at least one refeed day per week yeah?Should I go below/above/same maintenance levels(which supposedly is 2828)?Also,Keto diets require at least one carb up day yeah?I'm thinking of carbing up and refeeding all at once..

Yeah and Waterbury's routine looks good.I was thinking of doing it about 4 weeks into my diet,lol...Thanks for posting though =)

Thanks again,
K

The following are my attached photos.

http://img519.imageshack.us/my.php?image=14062007004cz1.jpg
http://img169.imageshack.us/my.php?image=14062007007mc3.jpg
http://img513.imageshack.us/my.php?image=14062007005wk9.jpg
http://img172.imageshack.us/my.php?image=14062007001hf8.jpg

hmm,if I am not wrong every diet requires at least one refeed day per week yeah?Should I go below/above/same maintenance levels(which supposedly is 2828)?Also,Keto diets require at least one carb up day yeah?I'm thinking of carbing up and refeeding all at once..

Yeah and Waterbury's routine looks good.I was thinking of doing it about 4 weeks into my diet,lol...Thanks for posting though =)

Thanks again,
K

You're pretty lean already. If you want to rip up for the rest of the summer, I would suggest what KT did:

The Waterbury Summer Project (http://www.t-nation.com/readTopic.do?id=1140463)

And I don't remember what diet plan he used, but I know his diet was pretty spot on. You should look into this diet:

T-Dawg 2.0 (http://www.t-nation.com/findArticle.do?article=243tdawg2)

I've been following this routine (I'm in week 4) and I've lost about 4lbs so far, while my strength has improved, and my fitness level is going through the roof.

Hey Tennisball and Karatetricker,

thanks alot bros for the tips given.More power to you.Will most certainly give Waterbury's routine a shot after next week's deload..lol.Better to finish what I've started before embarking on a new schedule.

One added benefit of the low carb/high fat method is that I can eat in peace in public without a thousand and one questions..things like "omg,is that some special diet?"..lol..

So far I've tinkered with Tdawg 2.0 by removing the post workout meal and simply sipping a whey/whole egg combo before/during/after workout and it seems to really work wonders for recovery and keeping fat gains to a minimum.I'm only taking 80g carbs(pre-workout)/30g on workout/non-workout days appropriately.
Today is my refeed/recarb day.Gonna do a C+P combo,low fat all day(even until the pre-bed meal)..grrhhh I just hate shoving tons of bananas and grapes down my throat =(

Diet has been great,I seem to be seeing the fat just magically melting off?Some parts of my lower abs can be seen now,so I'm guesstimating(guess estimating) 10ish% BF.Strength wise it's a little hard to tell.I'll monitor my progress and post questions appropriately.

Thanks bros!
K