From one diet to the other

[Damouk04]

I have been cutting for ages and lost a lot of weight but i have done this in ketosis stage and had my protein relitivly low for a long time.

After reading bffm by Tom i understand that having such low cals can only get you so far and not have hit a massive pleteu.

I would love to have a more balanced healthy diet and was thinking of carb cycling but from ketosis under 1000 cals to now 1800 cals i have gained some water possibly fat and bloatedness i know this is due to reintroducing carbs into my diet
if i was to up my carbs and totals to around 2800 cals for a day which is my maintainance then go back down to 2163 for 3 days would that have a better affect on me than say goin up to a 2200 balanced diet of 55%carbs
15-20%fat
30%protein

my aims losing fat currently 14-17% bf
current weight 168lb
training 4days lifting
2-3 days cardio 30mins each session

i woul also like some info on what to expect and the best way of making this change many thanks guys and gals

 

[Makavelli]

I have been cutting for ages and lost a lot of weight but i have done this in ketosis stage and had my protein relitivly low for a long time.

After reading bffm by Tom i understand that having such low cals can only get you so far and not have hit a massive pleteu.

I would love to have a more balanced healthy diet and was thinking of carb cycling but from ketosis under 1000 cals to now 1800 cals i have gained some water possibly fat and bloatedness i know this is due to reintroducing carbs into my diet
if i was to up my carbs and totals to around 2800 cals for a day which is my maintainance then go back down to 2163 for 3 days would that have a better affect on me than say goin up to a 2200 balanced diet of 55%carbs
15-20%fat
30%protein

my aims losing fat currently 14-17% bf
current weight 168lb
training 4days lifting
2-3 days cardio 30mins each session

i woul also like some info on what to expect and the best way of making this change many thanks guys and gals

I think you crashed your metabolism bro. I would eat an iso cal diet at maintenance for a couple weeks. Then eat about 500 below maintenance.

 

[Damouk04]

I was afraid you might say that.

I have upped my cals to 2200 for 3 days now im gonna boost to maintainance for a couple of weeks then start carb cycling does this sound like the right way to do it.

I was thinking carbs 47% protein 38% and fats 15% and see where that gets me are they good numbers.

at 2800 cals that would give me
329 carbs
46g fat
266 protein

then when i start cycling that would give me

258g carbs
36gfat
209protein

thanks for your input

 

[desmond]

1000 cal keto? Crazy no offence

 

[cobracock1979]

im in a similar position but I never went 500 cals below maintenance. Now Im adding in carbs and heading for about 300 above maintenance so I can grow more.

Always keep the proptein high

 

[Damouk04]

I was 231lb of pure fat lol.

So extremes were taken i do realise now this is wrong but seriously when your that big you will try anything to cut down. Im only 22 i blew up when i turned 16 quit football and got a job at maccys. All that free sugar and fat Diy burgers and ofcourse you figure out what alcohol is at that age.

I now dont drink often maybe 3 times a year and have not touched mcdonalds in yrs.

I wont be going less than 500 over or under maintainance again but i didnt wanna jump from 1k straight to 2800 maintainance as i thought i would have trouble eating it all so whati have done is
eaten at 2200 for the last 3 days today is my first stretch to maintainance which im gonna try stomach for 2 weeks then start carb-cycling.

Any imput will be greatly appreciated

 

[Makavelli]

I was afraid you might say that.

I have upped my cals to 2200 for 3 days now im gonna boost to maintainance for a couple of weeks then start carb cycling does this sound like the right way to do it.

I was thinking carbs 47% protein 38% and fats 15% and see where that gets me are they good numbers.

at 2800 cals that would give me
329 carbs
46g fat
266 protein

then when i start cycling that would give me

258g carbs
36gfat
209protein

thanks for your input

I would recommend lowering the carbs a little to 300 grams and upping the protein to 300. The idea being getting an equal amount of cals from each macro.

 

[Damouk04]

I would recommend lowering the carbs a little to 300 grams and upping the protein to 300. The idea being getting an equal amount of cals from each macro.

Thanks will do.

 

[cobracock1979]

Whats the benefits getting equal cals from macros?

 

[jamesnwv]

I would have to agree. I think you definitely crashed your metabolism. Slowly bring things up a bit week by week with healthy fats, lean protein, and some good complex carb choices ( I love yams, and oats). If you are getting a better response in ketosis, then carb cycle and don't ever lower your calories again (Seriously... not cool)! The brain functions on 100g a day, when you carb cycle for 3 days around 70-75g a day of carbs, and weight train, muscle gylcogen will be start to deplete and ketones will be released in the bloodstream. On day 4, refeed on carbs to fill glycogen levels. After that, carb cycle to about 80g a day for about 3 days and on the 4th, refeed. Do this for the next few months or years and you will continue to burn fats and stay in a mild ketosis state.

Good luck dude... and stop lowering your cals!