anybody into bodybuilding/powerlifting?

[scabzzzz]

Quick question here. I've been eating a caloric deficit for about the last 2 weeks, and finally managed to break through and get below 218, lost another 4 lbs. and am down to 214. This weekend wasn't so good for eating, I was only about 100-200 over for Saturday and Sunday.

I'm back to being careful again this week, but I've only got about 150 more calories today before I'm at my limit for the day, meaning I'm only about 150 under. Should I still drink my protein powder this evening before bed, so my metabolism keeps burning overnight? A scoop in just water is only about 130 calories, so I wouldn't be in a deficit today.

I'm still trying to lean out/burn fat and get down to about 200 lbs, I was 245 6 months ago.

I agree with whats been said. However, the only thing you really need to worry about is carb intake right now (part of your caloric intake). Like I've said to you before, if you wanna SHRED fat off, as in like watch it fall over like a Snickers part on the dashboard of an E30 in the middle of the summer, you need to run keto. Doing this will do a few things for you that I consider huge positives for ongoing health.

1)It'll make you look up absolutely everything and figure out the nutritional values. Kind of like what you're doing now. But eating something "high" in carbs while low in total caloric count can still be bad in regards to fat loss. This is the only way to go about it while destroying fat and keeping your muscle.
2)You'll start to realize that the only things you can eat are dark green, meat based, dairy based, or nut based. And when I said based, I dont mean lil B. I mean its raw and less processed. Which is great.

Paleo diet is the answer. You'll need to be eating super clean anyways if you wanna get out of bed every day and continue them good feelings while working your body hard at the gym. Eat clean + sleep + sub 50g carbs per day monday-saturday with sunday as a cheat day = lean as fuck Josh in 3 months.

[anabolice30]

I workout with my wrestling team, we don't really powerlidt or bodybuild. We just workout.

[drumad]

Keto is awesome. I lost tons of body fat when I did it. I ended up as a fucking DYEL auschwitz mode though.

So after my 6th cycle of 531 here are my PRs

Squat - 330
Bench - 260
DL - 455
OHP - 170

[scabzzzz]

Keto is awesome. I lost tons of body fat when I did it. I ended up as a fucking DYEL auschwitz mode though.

Typical, me too. All my noob gains looked as if they were flushed down the toilet but i had a lot of excess fat to burn off that Im still battling with. Bulk time this winter and then back to keto again for the spring/summer next year. Lost no strength gains really tho, thats the cool part.

[IronFreak]

Keto is awesome. I lost tons of body fat when I did it. I ended up as a fucking DYEL auschwitz mode though.

So after my 6th cycle of 531 here are my PRs

Squat - 330
Bench - 260
DL - 455
OHP - 170

Very nice man, you would be a great lifting partner, I am right in the same ballpark on most of my lifts as well. I'm back into my first cycle after taking a break because of my hip. My PR's are

Squat - 310
Bench - 255
Deadlift - 505
OHP - 195

Typical, me too. All my noob gains looked as if they were flushed down the toilet but i had a lot of excess fat to burn off that Im still battling with. Bulk time this winter and then back to keto again for the spring/summer next year. Lost no strength gains really tho, thats the cool part.

I'm skipping the "bulking" cycle.........I'm to fat for that, feel like it anyways. I had my BF measured Sunday and I'm at 16%. Being an endomorph I store it all in my mid section though......Need to keep cutting. All my limbs measured under 5%..........Back was 15% and my stomach was 20% something......Gives you a good idea of how I'm built.

[IronFreak]

I did drop all my 1 rep maxes on this cycle a bit to get back into the groove. I'll go balls out week three on my singles and see what I get then start to recalculate my numbers going forward.

[drumad]

I'm running the frequency project right now where you run 2 cycles in a month with no deload in between. You just hit prescribed reps and don't ever go over 3 reps on your DL work sets. I like the speed and lack of break days. I love being in the gym 5-6 days/week.

[IronFreak]

I'm running the frequency project right now where you run 2 cycles in a month with no deload in between. You just hit prescribed reps and don't ever go over 3 reps on your DL work sets. I like the speed and lack of break days. I love being in the gym 5-6 days/week.

Man I miss those days. With work, being married and school it's just not possible right now. 4 days a week has been a real challenge.....

[Jand3rson]

Keto sounds kinda dangerous... you guys that are doing it, what's your meal planning like?

[scabzzzz]

Keto sounds kinda dangerous... you guys that are doing it, what's your meal planning like?

lol. no, not dangerous. at all. read more into it (from legitimate sports related or body building websites). its the ONLY way to cut fat if you ask me. everything else is a long term way to go about it. ketogenic diets are basically whats known as the "atkins diet" if you want to put a popular name to it. its also really close to the "paleo diet".

typical meals for me is:

2 chicken breasts, turnip greens, salad w/ oil based dressing, tomatoes
or
1lbs 80/20 ground beef seasoned on bed of living lettuce, sour cream, shredded cheese, onions, jalapenos, and hot sauce
or
steak medium rare w/ brocolli, salad w/ olive oil based dressing
or
natural non-flavored greek yogurt, eggs, bacon

You end up eating a ton of meat and dark colored greens, eggs, dairy, etc.. If its got more than 5g of carbs per serving, you aint eating it. If it comes from the ground and is green or any animal and is organic, you're eating it. And you're eating a ton of it. Your new source of energy is fat (instead of carbs). NO BREAD. NO CORN. NO FLOUR. NO WHEAT

high protein
high fat
high saturated fat
low carb
=
the diet you should be on anyways (if you're heavily active and strength training especially)

[drumad]

Keto sounds kinda dangerous... you guys that are doing it, what's your meal planning like?

Have a read brother. http://www.reddit.com/r/keto/wiki/faq

When I was on it, this is what my day typically looked like.

Breakfast - 4 egg omelette with cheese and mushrooms, several strips of bacon
Lunch - Caesar salad with gobs of cheese and dressing, tuna/chicken/egg salad
Snack(s) - More bacon or protein shake with several scoops of psyllium husk
Dinner - Ribeye (a fatty cut of steak of some sort) cooked in butter, broccoli and more cheese
Late night snack maybe - another shake with more psyllium

Honestly, the hardest part was hitting my fat requirements. No carb was the easy part.

My absolute favorite dish was a keto pizza. You use ground beef as your crust. Oh god my mouth is watering now.

[DEV0 E30]

low carb/no carb

So basically:

[IronFreak]

https://dangerouslyhardcore.com

Great site for more information on, carb backloading, carbnite and paleo dieting.

[Thizzelle]

best meal plan I've used

6 egg whites in morning & 16oz water
snack scoop of peanut butter
lunch 1 chicken breast sandwich on 1 slice of 100% wheat & 16oz water
snack scoop of peanut butter
dinner 2 chicken breast, mixed veggies or salad & cup of mashed potatoes.

do this 6 days a week then on 7th day eat what ever the fuck you want but don't go over board
also try not to drink alcohol the most weight I lose is from not drinking.

[scabzzzz]

Have a read brother. http://www.reddit.com/r/keto/wiki/faq

When I was on it, this is what my day typically looked like.

Breakfast - 4 egg omelette with cheese and mushrooms, several strips of bacon
Lunch - Caesar salad with gobs of cheese and dressing, tuna/chicken/egg salad
Snack(s) - More bacon or protein shake with several scoops of psyllium husk
Dinner - Ribeye (a fatty cut of steak of some sort) cooked in butter, broccoli and more cheese
Late night snack maybe - another shake with more psyllium

Honestly, the hardest part was hitting my fat requirements. No carb was the easy part.

My absolute favorite dish was a keto pizza. You use ground beef as your crust. Oh god my mouth is watering now.

Nice meals! We're definitely on the same page as each other. I've done keto pizza before and it was fucking delicious but i havent tried the beef crusts... Mmmm beefcrusts

So basically:

lol yes. exactly

best meal plan I've used

6 egg whites in morning & 16oz water
snack scoop of peanut butter
lunch 1 chicken breast sandwich on 1 slice of 100% wheat & 16oz water
snack scoop of peanut butter
dinner 2 chicken breast, mixed veggies or salad & cup of mashed potatoes.

do this 6 days a week then on 7th day eat what ever the fuck you want but don't go over board
also try not to drink alcohol the most weight I lose is from not drinking.

this is pretty decent but theres no way to get the nutritional requirements from just this. its not exactly a ketogenic diet and not exactly a bulk diet. if i ate like this at 180lbs 6'2, I'd lose a ton of weight and a bunch of muscle.