I did post this in the beginners thread but had 230 hits and no replys so will try my luck here. It’s an all round question but a lot does centre on nutrition.
I’m trying to get my transformation to the finish line and am trying to decide between Get Shredded and CKD, no doubt both for me appear quite difficult as a carb lover but I need to shake my body for 6-12 weeks to see where I can get myself. On the face of things Get Shredded seems very much like a keto diet albeit on a lower calorie scale. I also read get UNshredded for the transition off the diet which looks like a viable way for both diets.
To give you an idea of where I’m at what my goals are :-
30yr old male
Was 137kg (301lbs) 35% BF 5yrs ago, down to 86kg(189lbs) 15%BF 2yrs ago and now at 99kg(217lbs) at about 15%BF.
Training consistently for 5yrs and although my nutrition is good it does have lapses.
Body type - mesomorph.
I’m currently on a total body training routine 3 days per week and HIIT twice per week.
Front Squat - 80kg(176) 12, 85kg(187) 10, 90kg(198) 8
Deadlift - 110kg(242) 12, 115kg(253) 10, 120kg(264) 8
DB Chest Press - 27.5kg(60) 12, 30kg(66) 10, 32.5kg(71.5) 8
Standing DB Row - 32.5kg(71.5) 12, 35kg (77) 10, 37.5kg(83) 8
BB Push Press - 45kg(100) 12, 50kg(110) 10, 55kg(121) 8
Bodyweight Chins - 12, 10 8
Prowler - 10 x 15m@ 60kg(132), 10x 15m@ 40kg(88), 10x 15m@ 20kg(44) - quick as possible - 16 mins 29sec so far.
24kg(53) Kettlebell Complex - 3 x 8 - Goblet Squat, Snatch, Swings
3 x 6 15m sprints
10min easy spin
32kg(70) Goblet Squat 3 x 15
40kg(88) Swings 4 x 15
24kg(53) Snatch 4 x 8 each arm
18kg(40) Both arms Clean and Press 3 x 12
3 x 6 15m sprints
32kg Kettlebell swings - 3 x 30, 30 secs rest
Max Effort either Squat, Deadlift or Bench
Bodyweight work - Push Ups, Pull Ups, Dips, Prowler, Prowler Pull
In the last 2 months I have max effort squat of 190kg (418), deadlift 225kg (495) and bench (330) all raw.
Now to my goals - I basically want to get to single digit body fat percentage. After being so fat before I haven’t seen my abs for a long time and need to see them to finish my transformation. I am a personal trainer, I now own my own gym which gives me access to great equipment but at the same time means I’m working 13hrs days and because it’s a new business energy levels and stress are in the wrong areas.
I don’t feel tight enough for the amount I train, from what I have achieved so far I am a good advertisement for my clients but it’s not good enough for me, I want to be a great advertisement. I have some incredibly stubborn fat around my midesction and love handles, my chest carries excess and basically I just don’t feel tight enough.
I have comtemplated HGH, Anabolics and plastic surgery to try and help but really want to exhaust all other options before I possibly go down either of these routes.
My diet is never the same daily but I generally work on a 40% protein, 40% carbs and 20% fat at the moment. I try and restrict carbs of an evening and that does help. I dont drink, smoke or drink sugary or calorie drinks. I try and get 8hrs sleep a night and at the moment I’m unfortunately not on any supplements for the sheer fact that all my money has gone into my new gym.
I’m lucky enough to have a fiance that is covering my foods bills, its quite a push to get her to cover supplements as well. I am just finishing Animal Cuts that someone gave me but have found it quite poor. South African supplements are cheap knock off and dont work generally, US supplements are incredibly expensive in SA so I try and get everything from whole food sources.
After all the above should I be considering CKD or Get Shredded?
Should I be considering another diet instead?
Am I missing something (other than supplements) in all of this?
Any help would be greatly appreciated.
I want to finish my transformation!