After reading CT’s stepped ketogenic diet strategy in his newsletter, Im considering trying this to lean out for summer. I do however have the following question:
How much of a caloric deficit to shoot for, - is the usual 500 kcals/day fine ?
And how would you recommend calculating it, - based on weight or LBM, and using Harris-Benedict or other formulas ?
The best way is to find out your baseline “stable” caloric level. A good starting point is around 12-14 kcals per pound of bodyweight. In other words, the amount of calories at which you don’t gain or lose weight. Decrease this by 250kcals per day on average. After a week, you reduce it by another 250kcals. During the thried week you also reduce it by 250kcals.
CT, - are the 250 kcal steps for finding the baselevel, or after finding the base-level ?
Additionally,- would you use the carb spike after both weight training and HIIT workouts ?
DD90 - Do you have a link to this article? I would be interested in reading this…CT has some great reads!
its for his newsletter, pm me your e-mail and I can send you a copy
I finally got to read the article…no suprises here - a REAL solid plan laid out to be executed. I really like the idea that you end up running the ol’ tried and true JB mix at the end (P+F, P+C). To me, this means that the dieter will be reintroducing carbs to allow for a little more “normal” eating style that can be maintained long term to maximize health.