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#15941
Mar 29 2013 01:39pm
Quote (heyajsp @ Mar 29 2013 01:43am)
I do 3-6 miles on the treadmill everyday and I always want to see the next morning if I lost anything. How often should I check my weight?


Once a week, at the same time, under the same conditions, on the same scale.

IE:


Sunday morning, after urinating, wearing boxer shorts, on the same bathroom scale you always use.
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#15942
Mar 29 2013 01:41pm
Quote (tidus_ffx2 @ Mar 29 2013 02:55am)
I was starting a cut for the summer, im 190 right now. I was from another reliable source that i should do a 40/40/20 diet. so id eat 190g pro/190g carbs/40g fat. but after reading a few pages of this thread it seems you recommend cutting carbs more and increasing protein while keeping caloric deficit. I was wondering what your suggestion is, staying with my current cutting split or decreasing carbs more.



For cutting, 40/40/20 is NOT efficient.

I would highly recommend one of two choices:

Plain diet, with deficit and around 40/20/40 macros (% of calories, not grams - so 40% protein cals, 40% fat cals, and 20% carb cals) remember, protein/carbs = 4cal per gram, and fats = 9cal per gram

OR

CKD Diet found here:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


In my opinion, the CKD diet (anabolic cutting diet) is extremely efficient and highly useful for cutting. You will rapidly lose fat and preserve muscle mass. You will lose strength from the massive lack of glycogen, however, it will rebound quickly when you are back to a normal diet.
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#15943
Mar 29 2013 01:50pm
Quote (SKCRaynor @ 29 Mar 2013 20:21)
Hey there.. Yes I would.

You can expect rapid strength gains on the plan.

If your 1RM is 70kg...

Set 1 – 5 reps of 60% max weight
Set 2 – 5 reps of 70% max weight
Set 3 – 5 reps of 85% max weight
Set 4 – 5 reps of 85% max weight
Set 5 – 5 reps of 90% max weight


1 - 42kg
2 - 49kg
3 - 59kg
4 - 59kg
5 - 63kg


Just use a calculator.


You will increase all of your lifts each week by a small amount, somewhere in the area of 1-3%


Yeah i made a plan in excel for that. I put in the weight, and then it figure it out by itself.

look here: http://i.imgur.com/1JYfr6V.png
(the numbers i put in it are just examples)

Quote (SKCRaynor @ 29 Mar 2013 20:23)
Yes and No.


The abs are constantly in use during daily activity which means they are more resistant to training and thus require MORE volume to increase their size and density.

Also, it is very difficult to perform ab exercises in a 5x5 routine, as it is very easy to lose ab form when utilizing a great deal of weight.

Hernias are also very common with very heavy ab exercises. Therefore, high volume is preferable.


Okay thanks.
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#15944
Mar 29 2013 01:53pm
Quote (GameBox @ Mar 29 2013 03:50pm)
Yeah i made a plan in excel for that. I put in the weight, and then it figure it out by itself.

look here: http://i.imgur.com/1JYfr6V.png
(the numbers i put in it are just examples)



Okay thanks.




Excellent idea with excel!
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#15945
Mar 29 2013 01:53pm
Quote (SKCRaynor @ Mar 29 2013 02:41pm)
For cutting, 40/40/20 is NOT efficient.

I would highly recommend one of two choices:

Plain diet, with deficit and around 40/20/40 macros (% of calories, not grams - so 40% protein cals, 40% fat cals, and 20% carb cals) remember, protein/carbs = 4cal per gram, and fats = 9cal per gram

OR

CKD Diet found here:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


In my opinion, the CKD diet (anabolic cutting diet) is extremely efficient and highly useful for cutting. You will rapidly lose fat and preserve muscle mass. You will lose strength from the massive lack of glycogen, however, it will rebound quickly when you are back to a normal diet.


Wow that makes much more sense to do. Thank you
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#15946
Mar 29 2013 02:02pm
Quote (SKCRaynor @ 29 Mar 2013 20:53)
Excellent idea with excel!


thanks!

I'll probably make it easier to use and tell apart each column.

I could send it to you so you can give it to other users who need it.
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#15947
Mar 29 2013 04:07pm
Quote (SKCRaynor @ Mar 29 2013 02:41pm)
For cutting, 40/40/20 is NOT efficient.

I would highly recommend one of two choices:

Plain diet, with deficit and around 40/20/40 macros (% of calories, not grams - so 40% protein cals, 40% fat cals, and 20% carb cals) remember, protein/carbs = 4cal per gram, and fats = 9cal per gram

OR

CKD Diet found here:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


In my opinion, the CKD diet (anabolic cutting diet) is extremely efficient and highly useful for cutting. You will rapidly lose fat and preserve muscle mass. You will lose strength from the massive lack of glycogen, however, it will rebound quickly when you are back to a normal diet.


for keto, since im starting at 190 lbs, do i start my calories at 1900 and then reduce accordingly?
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#15948
Mar 30 2013 02:39pm
Quote (SKCRaynor @ Mar 29 2013 02:41pm)
For cutting, 40/40/20 is NOT efficient.

I would highly recommend one of two choices:

Plain diet, with deficit and around 40/20/40 macros (% of calories, not grams - so 40% protein cals, 40% fat cals, and 20% carb cals) remember, protein/carbs = 4cal per gram, and fats = 9cal per gram

OR

CKD Diet found here:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


In my opinion, the CKD diet (anabolic cutting diet) is extremely efficient and highly useful for cutting. You will rapidly lose fat and preserve muscle mass. You will lose strength from the massive lack of glycogen, however, it will rebound quickly when you are back to a normal diet.


Curious why you don't believe 40/40/20 is not efficient..?
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#15949
Mar 31 2013 02:03am
Quote (tidus_ffx2 @ Mar 29 2013 06:07pm)
for keto, since im starting at 190 lbs, do i start my calories at 1900 and then reduce accordingly?


Correct!!!
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#15950
Mar 31 2013 02:05am
Quote (bugeyewagon @ Mar 30 2013 04:39pm)
Curious why you don't believe 40/40/20 is not efficient..?


For cutting, that is way too high with respect to carbs, and also way too low with respect to fats. If you are on a deficit, chances are you will be getting 30-40g of fat, or less on a 40/40/20 during cutting. That is far below the necessary amount for proper testosterone assistance. Furthermore, all those excess carbs will only slow fat loss by increasing glycogen stores.

If you are bulking, 40/40/20 is absolutely fine...but for cutting, lowering the carbs and increasing fats has been shown to be more efficient.
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