Thought I would lean out a little =]
I am going to be doing a ketogenic diet using progressive calorific restriction - dropping 250 calories every 2 weeks for a total of 8 weeks starting at 3000 calories.
Macro split is done in the fashion outlined by CT in his nutrition for newbies series:
Protein = 1.5*bodyweight (lbs)
Fat = (total calories - protein calories)*0.9/9
Carbs = (total calories - protein calories)*0.1/4
Basically split up into construction calories and energy calories… with a 90:10 split of fat to carbs in the energy calories.
Due to work restrictions I will be eating 5 meals a day spaced 3-4 hours appart with the exception of workout days where there will be an additional PWO shake.
The eating plan will be structured as follows:
Meal 1: P+F, 30% total calories
Meal 2: P+F, 20% total calories
Meal 3: P+F, 20% total calories
Meal 4: P+F, 20% total calories
Meal 5: P+F, 10% total calories
PWO shake: 40g protein, 20g carbs, 5g BCAA’s, 5g creatine
My supplementation plan will be fairly simple:
-HOT-ROX Extreme will be taken 2x1 times a day for the first four weeks and then stepped up to 2x2 a day for the remaining four weeks as my tolerance increases.
-20g of my fat a day will come from fish oil capsules
-BCAA’s be taken… 10g pre fasted morning walk and on training days an additional 5g pre/post workout.
-Creatine will be taken 5g post workout and 5g somewhere else on non training days to minimise fluctuations in body comp.
My training will be fairly simple… every day will start off with a HOT-ROX Extreme+BCAA dose to fuel me for a 45-60 min fasted morning walk at low intensity with a 20kg weighted backpack.
3 days of the week will be devoted into heavy lifting… two full body sessions and one more strongman/GPP/isolation dominant.
Coming off the diet will be fairly simple… 4 week bridge to maintenance at a similar macro split, switching HRE for CLA+Green tea extract an swapping 3 of the fasted morning walks with 3 non fasted 30 min cardio sessions to sort out the insulin sensitivity.
I think thats more or less everything… Just wanted to share what I have created and before starting would like to know what people think of this plan and if any major flaws have been spotted.
Thank you for your time.