need to cut. help?

[TheMyth]

Kid, Just do a CKD, it's everything that your asking for!

 

[Mr.X]

if i ate 10x bodyweight in calories to cut, i'd be over a 3600 calorie deficit over the course of 7 days, assuming 12x bodyweight= maintenence. now thats just with diet. i'll also be sprinting 1-2x a week. i dont know how many calories cardio burns but i'd think that'd put me very close to a 5000 calorie deficit for the week, woudlnt it?

by the way, i heard somewhere 1 pound of fat= ~3500 calories?

i'm not looking for the healthiest diet, i'm just looking for a diet that will get me into single-digit bodyfat without losing much mass. then whatever is healthiest/easiest of those choices is what i'd like to pick

Like I said before, you're overstating possible results. YOu need to be AT BMR NOT below BMR. So, that's the whole ordeal.

Just do the diet, and you'll be fine.

Mr.X

 

[jeremys]

CKD it is.

1) what are keto stix and what do they do? where can i get them?

2) what other supps am i gonna need? i've heard ALA and r-ALA but i dont know which does what and what they do

3)how much canola oil can i safely have per day to get the fat i need for the day?

4) i'm in high school, and for gym class, there's often a good amount of cardio. do i have to bump my cals up any higher for this or no? id probably be totally drained for phys ed so i probably wouldnt do very good, right? also, should i half-ass gym class to make sure my workouts go good enough?

 

[jeremys]

is this the right plan?:

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%

------------------------------------------------------------------------------------

on carb-up days, what are the macronutrient ratios? do i really have to worry too much about getting glucose, and other specific amounts of other carbs or just get a lot of carbs?

also, i heard carb-ups the whole weekend worked well for a lot of people, what's with the 1 day?

 

[TheMyth]

Originally posted by jeremys

CKD it is.

1) what are keto stix and what do they do? where can i get them?

2) what other supps am i gonna need? i've heard ALA and r-ALA but i dont know which does what and what they do

3)how much canola oil can i safely have per day to get the fat i need for the day?

4) i'm in high school, and for gym class, there's often a good amount of cardio. do i have to bump my cals up any higher for this or no? id probably be totally drained for phys ed so i probably wouldnt do very good, right? also, should i half-ass gym class to make sure my workouts go good enough?

1) Keto sticks are to urinate on and see if you are in ketosis. They are nice to have, but they are not very accurate. You can usually tell your in ketosis by the way you feel. Your energy level will be higher and your hunger goes away.

2) Get some ALA, you will need them for when you do the carb-ups. Mr.X knows a good place to get the ALA, you don't need the r-ALA.

3) As much as you want as long as you don't go over your BMR and your percentages of fat/protein for the day are on track. Try adding some Olive oil, MCT oil, and Flax in there also.

4) Stick with cals being at your BMR. Just workout the same and kick yourself in the butt to do your workout. They are hard, but you just gotta do it. Just look forward relaxing afterwards, its only an hour or so. A great man once told me, " Just Be a man and do it!"

 

[jeremys]

k thanks, oh that leads me to another question....could i do a different workout instead of the one on mesomorph.com? do i have to do carb-depleting workouts??

i was looking forward to doing HST; many people have used it during cutting and actually gained LBM while losing fat

 

[TheMyth]

This is what you HAVE TO DO. I'm training with Mr.X right now, and if you want to do it right you gotta do what he says exactly. Your carb up can be 2 days, but he prefers 1 day. This way you are in ketosis longer so, so you'll burn more fat. Also, doing a one day carb-up helps prevent as much, if any, fat from being stored.
Now as for your training, this is what he reccomends.

Your workouts should be like this: 15 reps, 12, 10, 8, 6, 15 ALL IN A ROW. You should do 2-3 sets like this per body part. Yes its hard but its the quickest way to get your body back into ketosis. You just have to do it if you want the best results.

Day 1(day after carb-up)- Chest and back, 20 min cardio at low intesity right after.

Day 2- Arms, Shoulders, 20 min cardio at low intesity

Day 3- Legs and abs, 20 min cardio at low intesity

Days 4-6- 1 hour of low intesity cardio on an empty stomach. Empty stomach is best, but if you can't, do it when you can.

Day 7- Full body circuit, aim for 30 reps. Do 3-4 rounds. Then immedietly start the carb-up. And yes, the carb powders with a scoop of protein are preferred for the first 2 meals because you need the carbs to be absorbed quickly.

 

[Mr.X]

Yup, Yup....The Myth answered everything here....that's the exact thing I would have said...

www.beyond-a-century.com
has GOOD ALA (alpha lipoic acid) prices

Mr.X

 

[jeremys]

what exactly does ALA do and when do i take it?

so it's 15,12,10,8,6,15 for all bodyparts in the same workout? so thats 6 sets for every bodypart? same excercise and weight? how long should this take?

 

[Mr.X]

what exactly does ALA do and when do i take it?

so it's 15,12,10,8,6,15 for all bodyparts in the same workout? so thats 6 sets for every bodypart? same excercise and weight? how long should this take?

do a search on ALA

ALA=alpha lipoic acid
Shuttles glucose to your muscle
read more at : www.anabolicfitness.net

yes, 15,12,10,8, 6-15 (drop set)....should take as long as it takes, probably around 45min

Mr.X