Lee: Here.. A diet I made just for you. No keto involved, tho if you'd want to go that route we can help with that also.
Total calories on training days:
2600
Ratio: 33%fat, protein, and carbs (Zone diet) yes you will have to start reading labels if you don't already.
You will eat 6 meals per day. Each meal will not mix fat or carbs together. The reasoning for that is that when you're dieting, you really don't want ingested fat to possibly be stored because of the insulin spike of carbs. This can be prevented by eating low GI carbs and not having that large a spike, but it's safer this way, in my opinion.
Each meal will consist of 35 grams of protein. Now, remember, each meal will be either protein and carbs, or protein and fat. So, 3 meals out of the day will contain 35 protein and 70 carbs. The other 3 meals will contain 35 protein and 30 fat. Your first meal of the day should contain carbs, and the last meal should have the fat.
The above is the diet to follow on the days you workout. Since you're trying to lose fat however, you shouldn't really be taking too many days off, plus, I'd rather get to the gym and workout for an hour or so than sit around all day and eat less and be miserable. Plus you will be having a cheat day one day per week in which I don't recommend doing any training. Just let your muscles soak up the glucose instead of using it as energy for a workout.
If you decide to be lazy or for some reason cant workout on a given day, then each meal will look like this: 30 protein per meal, and 60 grams of carbs in the carb meals and 25 fat in the fat meals. Doesn't look like much of a difference but it's a 400 calorie drop .
Also, one day per week, like I said you get a cheat day, which IS NOT a license to go eat 5 lbs of fat. You wan't to take in sugars, and not really any fruit either. See, there's different kinds of sugars, and fructose fills up your liver pretty quick so i've learned (once your liver is filled you're going to be storing the carbs as fat), so you want to stick to avoiding fructose. best thing to do is look for products that have dextrose or maltodextrin in them. (I picked up a small thing of Phospahgen from EAS at the local Musclemag shop. Cost 7 bucks. ) Have a few servings of that stuff for your first few meals along with small amounts of protein, then switch over to some regular whole carb foods like cereals and if you want to have a few slices of pizza or whatever or cake, go ahead, just don't go overboard. This cheat day also helps regulate leptin and thyroid which I don't know too much about so i won't even bother going into detail to begin with on those topics.
Anyway...Workouts..Pretty simple I guess..Try to keep your carb ups to sunday, and then do 3 bodyparts on Monday, and 3 bodyparts on Tuesday..Low reps..Pick 2 exercises per part and do a 10-8-6 for each one to failure. These workouts should help your body to try and "remember" to maintain your muscle mass. The rest of the week, go do about half hour of cardio, then saturday you can do a full body circuit workout with high reps, like 20-25..Just pick one exercise for each bodypart, do one set each, and take 1 minute rest in between sets. Do about 3 circuits. And do not go to failure. Stop about 3 reps from failure. Actually what you should do is do this workout on Sunday and immidiately after, start your cheating.
get yourself some Glucorell-r from anabolicfitness.com which is alpha lipoic acid and helps push a lot more glycogen into your muscles (great for the cheat day) and also get a good fat burner (NYC from the same site is a good one), and get a mutivitamin, and Flax oil for a good portion fo the fat in your diet. Don't get pills, get the oil.
That's all i can really say. If anyone else wants to add or correct or clarify, go for it. Otherwise try this out for 8 weeks and let me know how it goes.
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