My January low carb diet/cutting plan

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Re: My January low carb diet/cutting plan

Postby JP » Tue Jan 08, 2013 2:37 pm

could also do a touch of cardio :D

why the extra olive oil?

shake is not a bad idea to increase the protein intake... not going all high protein on you here, non-meathead studies on athletes show positive benefits from 1.7-1.8 grams per kg of bodyweight (after that not so much), so why not keep that to a minimum, no matter what your total calorie intake is (meaning: if you bulk, thats your minimum, if you cut, that is still your minimum, so when cutting percentage wise the amount of protein would rise significantly)
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Re: My January low carb diet/cutting plan

Postby Adena » Tue Jan 08, 2013 4:08 pm

[quote="baldy"] defiantly eating more protein than I typically would.


I'm imagining you defiantly eating protein. I DEFY YOU, PROTEIN! :twisted:
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Re: My January low carb diet/cutting plan

Postby baldy » Wed Jan 09, 2013 9:22 am

[quote="JP"]meaning: if you bulk, thats your minimum, if you cut, that is still your minimum, so when cutting percentage wise the amount of protein would rise significantly

Solid advice, will adjust the diet spreadsheet and send posing pics once I am ripped!
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: My January low carb diet/cutting plan

Postby baldy » Sat Jan 12, 2013 12:15 pm

Week 2 check in
=============
Actually only 11 day check in. Mixed it up a little this week, less fats more protein (extra shake) and kept carbs/calories roughly the same.
Not really being super strict and only measuring the protein and nuts .Still doing the fasting 9-1pm, the fasting is no real problem it does make it a little harder to get the 2 shakes in though.

Body composition is looking good:
Mass: 96.1 (down 1.6kg)
Bodyfat: 23.5% (-1.5%)
Lean Muscle Mass: 74.205kg (+1kg) // I wish, shows how rough even caliper numbers are. However on the skin fold I have lost about 3mm on all sites.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: My January low carb diet/cutting plan

Postby baldy » Tue Jan 15, 2013 10:24 am

Proper 2 weeks in Mass: 95.5 (down 2.3kg)
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: My January low carb diet/cutting plan

Postby JP » Tue Jan 15, 2013 5:41 pm

so whats the plan, will you just keep on going?
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Re: My January low carb diet/cutting plan

Postby baldy » Sun Jan 27, 2013 10:50 am

[quote="JP"]so whats the plan, will you just keep on going?

Plan was to get to 94kg which is the Olympic class.
Boom on Friday 93.9kg, so mission accomplished. Some interesting (but maybe not totally accurate stats).
Between 1-26 Jan
Lost 3.89kg (lets call it 4kg)

Body Measurements
Calf 39.5cm - 38.5cm // lost 1cm
Thigh 63.5 - 63 // lost 0.5cm
Waist 98 - 95.5 // lost 2.5cm
Chest 112 - 112 // same
Bicep 38 - 37.5 // lost 0.5cm
Which I am pretty happy with, 0.5cm is really not significant, so I would say I kept must of my size and lost fat around my belly. No idea about the calf though, seems weird, maybe an incorrect reading.

Skin Fold/Body Fat
Bicep 12 - 9
Suprailiac 21 - 15
Sub Scapular 22 - 15
Tricep 19 - 15
Total: 74 - 54
Extimated bodyfat: 25% - 22%
Lean Muscle Mass: 73.3kg - 73.3kg

So I know that skin folds are very inaccurate and from the lookup table you certainly get the feel of the very broad jumps it takes. However from the readings I take it that, I am mainly loosing fat not muscle mass.

Goal met and 1 month left to beach session. Also Monday is start of another 4 week training cycle. So plan is, as per ninearms advice, keep diet pretty much the same but nail more carbs on training days. Take more readings and see what happens in 2 weeks time. Either stay 94kg and get stronger or go down to 90kg, maintain strength but get ripped.

If I go below 90kg, please start abusing me cos an ED has then taken over.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: My January low carb diet/cutting plan

Postby Linnéa76 » Sun Jan 27, 2013 7:07 pm

Looks like the plan is working out! 4 kg in a month is pretty ideal, you don't want to loose more than 1 kg/week IMO.
-Talk is cheap-
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Re: My January low carb diet/cutting plan

Postby JP » Mon Jan 28, 2013 7:30 pm

it was a piece of piss wasnt it?
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