JoBu said:
If you were really up around 20% when you started then it means you knocked off about 18-20lbs (assuming you were somewhere in the 180-200lbs range to start). 4 lbs per week is insane! I'd love to see your diet and training. I'm probably 12% and I'd be happy to drop below 10%
Yeah i lost 3lbs/week. Starting at 200lbs.
I followed a strict CKD. Started off jogging for the first two weeks, then did interval running for the next week, and the last two ive spent doing sets of 100-400m sprints. Varying the intensity, distance, and number of sets based on how my legs and muscles in the posterior chain was feeling.
To me the most important part was getting out of ketosis. If i didnt work at it, i would spend two days after my carb up in ketosis. And if you include that 36 hour carb up, thats basically half the week you spend out of ketosis. Not my cup of tea. Basically, i limited my self to smaller carb ups. like 6-8 hours. 3-4 small meals. And downed lots of ALA during and imediately after them. Comming off of the carb up i would focus on fats. So 5-6tbsp's of flax oil throughout the day and everything else was bacon. Also lots of ALA. Maybe 1000mg's in the day. Make sure you have your leg workout after comming out of a carb up, because those muscles will burn tons of glucose. So down some flaxoil before going to the gym a few caps of ALA, spend 10 minutes on the treadmill jogging, then hit your legs with some power sets, and then another 10 on the treadmill. If you werent in ketosis by about 2:00 that day, you should be after you finsihed your workout.
The things i thought were important
1) Switching from low intensity distance running to sprints as my BF% decreased
2) Eating lots of hot food, it revs your metabolism signifigantly
3) Monitoring your urine with ketostix frequently so you know what foods throw you out. For me All the atkins products (the bars and subway wraps) usually threw me out of ketosis. Also L-carnitine would throw me out, and while it does work well for helping the body oxidize fatty acid, it has been shown in studies to reduce ketosis. Which obviously isnt beneficial to CKD
4) BCAA's Preserve muscle, and there cheap in powdered form I preserved these, they have the potential to kick people out of ketosis in high dosages. Since protein can not be used as an energy source directly it is turned into glucose to be utilized by the body. So if you are getting kicked out taking high dosages (i was taking 10g's BCAA's and 10g's gluatmine before bed, when i woke up and before and after exercises, and was okay) then lower your dose.
5) Flax oil coaxes your liver to give up glucose
6) Powertraining preserves muscle better than high reps
As far as my diet
I was eating 2500 cals a day. Didnt really care about p/f ratios. really its too hard to keep track off. couting cals and sticking to CKD meals was enough.
Monday:
AM: Running - lower intensity
PM: Upperbody
Tuesday
Off - Put morning run in here if i was too sore from leg day
Wednesday
AM: Running - high intensity
PM: Acrobatics practice
Thursday
PM: Core workout
Friday:
AM: Running - High intensity
Saturday
AM: Begin Carb up
PM: Acrobatics practice
Sunday:
AM: End carb up
PM: Leg Workout 10 mins cardio before and after
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