FAT LOSS PHASE X~ the variables.

[ketosis]

Plan X: <8% bodyfat within 8 weeks while maintaining as much lean mass as poss.

Weight: 169 lbs.
bfat %: 16% (4-site test)
fat mass: 27.04 lbs.
fat free mass: 141.96 lbs.

Maintenance calories estimated @ 2535 kcal.
Fatloss calories set @ 50% of maintenance 1267 kcal.

Macronutrient intake:
CHO / day: 050 grams.
PRO / day: 169 grams. (1g/lb body wgt)
FAT / day: 043 grams.

Protein meal options consisting of:
1. egg whites
2. salmon
3. grilled chicken breasts
4. eas low-carb bars
5. whey protien powder

Carb meal option consisting of:
1. oats / dextrose powder.

Fat content from:
1. flaxseed oil.
2. fats contained in the above food sources.




Nutrition plan followed Mon-Sat, with Sunday day off with controlled carb feedings.

Meal freqency set @ 5 times per day, 3 hours apart.

Carbs taken all in morning as oats OR-
taken after evening/afternoon wgt training session in protein shake as dextrose powder.

Fibre intake as broccoli with two meals and as metamuscil.

Water intake 3 litres minimum.

Effervescent multi twice a day.

Thermogenics- (weeks 1-8) taken 3 times daily Mon-Sat. 1st upon waking (usually at 4.30am) cardio @ 5.00am.
2nd @ 10.00am and the 3rd @ 3-4.00pm before evening training/cardio session.

Each dose consisting of:
300mg caffiene, 2x adipokinetix, 100mg Asprin.

Diiodothyronine 3,5-diiodo-l-thyronine. (weeks 5-8)
taken upon waking @ 100-400mcg / day. (amount pending)

1-AD 300mg - 600mg per day once lean body mass begins to drop substantially.

5 HTP 200mg, 30 mins before last meal to hopefully suppress evening craving for carbs but to also hopefully to aid sleep due to the days thermogenic usage.
If all fails then I'd supplement with 1,4 B to visit the land of nod.



Training Schedule:
Mon- (am) 40mins low intensity cardio b4 first meal.
(pm) chest/tri then 40mins low intensity cardio.

Tue- (am) 40mins low intensity cardio b4 first meal.
(pm) HIIT (sprints) see program below.

Wed- (am) 40mins low intensity cardio b4 first meal.
(pm) back/bi then 40mins low intensity cardio.

Thu- (am) 40mins low intensity cardio b4 first meal.
(pm) HIIT (sprints) see program below.

Fri- (am) 40mins low intensity cardio b4 first meal.
(pm) delts/legs then 40mins low intensity cardio.

Sat- (am) 40mins low intensity cardio b4 first meal.
(pm) HIIT (sprints) see program below.

Sun- REST.


HIIT- high intensity interval training, sprints.
program as follows:
5 mins warm walk, then-
5x 30sec sprints with 1min active rest between each sprint, then-
5 mins walk, then-
5x 30sec sprints with 1min active rest between each sprint, then-
low intensity cardio to burn free fatty-acids release from the physiological effects of the intervals, until a total time of 40 mins has been completed.

The weight training programs will rotate each week allowing each to take advantage of the high glycogen stores on Monday due to sundays carb feeding.

Due to the demands on the legs from the sprint intervals, training the legs will only consist of 1 exercise-Reverse Lunges.


Some of you are now probably thinking why?
Why not utilize anti-catabolics, anabolics, clen, dnp, t3, usnic acid etc in order to achieve my above goal?
For a number of years back i was a competitive body builder and have endulged in all that jazz, highest wgt was 242lbs. Other priorities came about in 1998 where i needed to focus on other objectives so i choose to give that side of the force away. I still assist athletes on that side but i'd never push or influence others in taking that path. I work in the fitness industry and like to practice and apply knowledge, especially to myself, so i can then hand it on to my natural competitors/clients knowing the in's and out's. This is why most of my training is taken up with different plans, mostly for fat loss.

Any ideas or comments are most welcome!
Go Go!
Ketosis

 

[elijah]

Sounds like your doing the loose my mass gains and kill my metabolism diet, aka Fast fat from tmag, only using 1 ad instead of androspray.

If I was you, I'd up the calorie count to 70%, and lower the carbs to 20 or less, or up it to about 150. At 50 your not going to hit keto, but your still get feel like a slug. And with that high of a protien ratio your gonna be converting some of that to carbs anyways.

If you wanna really test 1 ad's muscle sparing, (if any) drop all the sups but it and see how you fair hehehe.

To quote the horse from ren and stimpy

I don't like it... no sir I don't like it one bit.

Also if you were a body builder I'm guessing you were around 4 or 5 % bf at one time, which means about 220/230 lbs of lbm at your prime, why in the world did you let 80 lb of muscle waste away?????

 

[Tha One CrumCake]

250 protein
110 carbs
50 fat if you don't go tha keto genic route..



if u go tha keto route..
70 - 150 gram protein
120- 170 fat
0 carbs

 

[ketosis]

RESPONCE 2 FATLOSS PLAN X

thanx 4 the responce.
1stly when i were heavier it placed a great demand on my aerobic fitness, I had problems breathing just tieing up my shoe lace, no good if you can't tie your shoe-lace in the first place! Coming from an active background i wanted to get into my old activites such as Muay-Thai, baseball and Sprinting, hence the weight loss / detraining phase. Also obtaining a new position in NZ, my mass wouldn't quite fit into the market of personal training and client recruitment. Although i do have a Dip Sports Studies, Dip Exercise Science and 8yrs in the fitness industry, the Athletic look = $$$, Raging Bull =!@ hence the weight loss.

THA ONE CRUMBCAKE- will utilise you recommendations in regards to macronutrient ratios.
They work out as follows correct?
Hey what formular or protocols did you use to establish carb amount?

Fat loss calories set @ 1890 kcal per day.
PRO set @ 1.5g per lb body wgt = 250g!
CHO set @ ????????? = 110g
FAT set @ remainer calories from sum of PRO+CHO kcal!

Have done ketogenic diet and training progs in the past with awesome results.
The proposed nutrition schedule was diffinitely not set out as a keto plan, rather more as an ultra-low cal, low carb design.

Will grab a digital-cam from a mate to provide pics every week or 2, with regular updates.

Week 1 began yesterday.

Will also scan pics (if i can find some) of when i were a bit bigger and of some comps.

Cheers
KETOSIS