MeatheadInTheMakin said:
ok im 5'7" 170lbs 15%lbs....i need help...i want a diet that will help me shed a decent amount of fat while gaining as much LBM as i can without sacrificing the shredding aspect of my goal too much...im debating with or without juice.....cause im on probation (got bagged for juicin....long long long story).....so help me with a diet set up for my goals.....and if u can think of a cycle that doesnt stay too long in my system or wont get detected....advise a cycle too?......i was tryin to access ur diets but the links werent working.....so i would appreciate a lil 1 on 1 from u if u dont mind.....appreciate it alot Mr. X....
-meatheadinthemakin
First, I'd drop the idea of using AS again because it might backfire. Only make mistakes once, don't try them again.......
Let's do this natural: --we are going to do a CKD--
weight x 12=BMR -basal-metabolic-rate-....(EXAMPLE: 100lb x 12=1200 cal a day)
Use the following fat/protein ratios w/ BMR deficit:
Ketosis:
Day:
1-> 85%fat/15%protein--BMR-5%
2-> 75%fat/25%protein--BMR-10%
3-> 65%fat/35%protein--BMR-15%
4-> 70%fat/30%protein--BMR
5-> 70%fat/30%protein--BMR-10%
6-> 65%fat/35%protein--BMR-15%
Carb-Up:
Day-7-> (CARB-UP) BMR+30% ---
SAMPLE CARB-UP: (6meals) –based on 200lb person—
1-2: 150 g liquid glucose polymers...like carb powders (ex..carbo max, dextrose..etc.) w/ 1 scoop protein
3-4: 75 g of liquid and solid glucose polymers...sugar cereals (frosted flakes,honey-nut-cheerios..etc) w/ fat-free milk w/ 1/4 cup walnuts
5-6: 50 g of complex carbs (low-GI)...oatmeal, brown-rice, beans, yams, sweet potato w/ 1/4 cup walnuts
I pulled this straight out of my CKD manual, you should try to access it again....
Mr.X
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