Quote (Devils_trades @ Oct 24 2011 12:33pm)

Do you have some sort of a base workout plan that has is kinda of an outline that, after doing it for awhile and getting more experienced in doing weights and what not, I could expand on?

Quote (gloryfield @ Oct 24 2011 01:31pm)

6'0"
200 lbs
168 lbs lean mass
36" waist
Endomorph
Maintenace: ~2900 cals.

Trying to cut as much as I can in 10 weeks, presenting at national conference in vegas, can't fit inside my suit from 2 yrs ago right now, lols. 
Hoping to cut a solid 12 to 20 lbs of fat without losing any mass or strength.

What do you think of this plan:
CKD + Intermittent fasting

16 hrs fast, 8 hrs feed. 3 meals a day. Total deficit: 3800 cals per week.

Workout day: 30 grams carbs from veggies/trace, 210 grams protein, 170 grams fat, 2500 calories.
Rest day: 30 grams carbs from veggies/trace, 170 grams protein, 133 grams fat, 2000 calories.

100g dextrose after the last workout of 2nd week., reduce fat that day by 70 grams. (130g carbs, 210g protein, 100g fat, 2260 calories)

Will reduce fat per week as i lose weight.

Workouts:
Power: 3 sets - 5,4,3 reps
Monday: BB Row, DB flat press, DB shoulder press, chinups, dips, triceps pushdowns.
Tuesday: Squat, SLDL, hamstring curls, Calf raise

Hypertrophy/Maintenance: First set = 10 reps, then decrease weight by 20% and lift to failure, then do the same for 3rd set.
Thursday: chest/shoulder: Shoulder DB Press, Incline DB Press, DB lateral raise, Decline DB Press, Rear delt cable fly, Flat DB chest flies, cable chest flies
Friday: back/arms: BB row, chinups, seated cable row, bicep preacher curls, DB shrugs, biceps hammer curls, lat pulldowns, skullcrushers, triceps rope pushdowns
Saturday: Squat, SLDL, hamstring curls, Calf raise

Supplements:
Creatine 2.5g pre, 2.5g post
Multivitamin on wakeup
Flax seed oil 1 tablespoon with first meal
Fish oil 2 tablets with 2nd meal, 2 tablets with 3rd meal
Green tea / coffee throughout day
Pre-workout mix
Diet soda / Crystal light throughout day

Test with ketostrips to make sure the soda doesn't take me out of keto.

Quote (oRAnGeInAbOx @ Oct 24 2011 02:28pm)

so this
http://www.bodybuilding.com/store/sf/kre.html right here?

Quote (SKCRaynor @ 24 Oct 2011 15:11)

I need your height/weight/body fat% to make the diet or give you an existing one.

Quote (SKCRaynor @ Oct 24 2011 03:17pm)

Everything there looks good. CKD is the only time that you can use IF to your advantage. The reason behind this is because your body uses fat as energy through ketosis. So even if you are not eating, your body has a full supply of energy (body fat) for which to use. HOWEVER, you MUST consume BCAA every 2 hours in order to prevent peptide breakdown and maintain as much muscle as possible.

I would recommend somewhere along the lines of 10g every 2 hours (which is very low but just enough to sustain what is needed).

Quote (*StyLuS* @ Oct 24 2011 04:41pm)

is it ok to take Kre-Alkalyn with CytoGainer which contains 2.5gs/serving of creatine in it? Would the two together have any affects on effectiveness?

Quote (vimy @ Oct 24 2011 04:55pm)

5'7"
143 lbs
13% bf

Quote (gloryfield @ Oct 24 2011 05:28pm)

so say I eat from 2 PM to 10 PM.  Go to bed at midnight wake at 8 AM.  Would I take 10g BCAA at 8AM, 10AM, Noon (preworkout bcaa)?

Would this kick me out of fasting, or can I just do like 5g BCAA when I wake up, 10g BCAA immediate preworkout (noon), then sip on 10g during my workout.

My preworkout shake is stimulant (either coffee or jack3d), 2.5g creatine, 10g BCAA.

My postworkout shake is 6g dextrose, 36g whey, 2.5g creatine, 5g BCAA.  (For bulking I took 39g dextrose after workout, for CKD cut is 6 safe or should I just ditch it altogether?)

Thanks!