Cutting, muscle loss prevention? (Todd, MM?)

[Lift2Live]

There is alot of info that tells a person the generalities of cutting but I really can't find too many "specific" how and when info on cutting and muscle mass loss prevention. I've never taken the amount of care in my diet and training that I now find myself doing. I am trying to cut up for summer. The bodyfat i've gained (5-6%?) bulking needs to go. With that said, i've been tailoring my diet by dropping calories, increasing protein and dropping carbs down. In a month there has been no change. I didn't expect much seriously though so, I am in a conundrum. I am really hoping that you patient people (begin suck up process...) here on DF will help me get my diet straight. I have decided that for more rapid results, I need to go keto. My main issue is with muscle mass loss and preventing this. I am simply not willing to lose more than a few pounds of lean mass if that. Advice from the experienced competing lifters here like Todd and MM would really help as well. I have the basic concepts down, I know how things are supposed to work and why. I have decided I plan on competing in a natural contest in the next 2-3 years. It's just something I want to do. Do I need to worry about bf at this point if this is the case? Is building year round more important? Anywho, that is probably the most mixed message post i've ever written! lol Welcome to bi-polar world. All I really need help with is the best bodyfat reduction process for someone who does not want to get down to 4-5% but be happy with 8-10 or even 12 for the offseason until next bulking cycle? Is keto too drastic? Should I continue to use the moderate approach for a few years in the spring to maintain the most muscle until I'm ready to compete? I appologize for this post if it's too mixed, i'm just typing thoughts. Here is my diet as of now. Any help on this subject would simply be fantastic and much appreciated! Thanks for tolerating my long windedness. *deep breath*

7am

1 cup long grain & wild rice
1 cup yogurt (carb control)
2 servings ON protein
1.5 cup non-fat milk

9am - 11am - *Workout*

11am - immediately PWO

2 cups gatorade
2 servings ON protein

11:30am - PWO "meal"

1 slice whole sprouted grain bread
1 tbsp natural PB
1 cup long grain & wild rice
1 yogurt (carb control)
1 serving ON protein
1 cup non-fat milk

2pm

1 cup long grain & wild rice
2 turkey burgers

4-4:30pm

1 cup rice (same)
2 turkey burgers OR
1 HUGE chicken breast (46g protein each)

6-6:30pm

1.5 cup non-fat milk
2 servings ON protein

8pm

1 cup cottage cheese

Bedtime 9pm(ish)

2 servings ON protein
1.5 cup non-fat milk
1 tbspn flax oil

Ok, I KNOW i've got some major areas to work on here, now that I look at it. No veggies for one, lots of shakes for another (plan on eating more meat, was already in that process). Help refining this would REALLY be appreciated. Thanks again!

[abarlament]

Keto is fine, if you like it. Some people don't feel good on low carbs, others thrive. Keeping protein high, lifting, and a fat burner (EC, nic, ECY, etc) will retain muscle for you.

[.V.]

Don't totally forsake the carbs though, I know people get tired of hearing me say this, but if you want to do the keto (I love it myself) - be sure to eat lots of green veggies (good, healthy, wont make you fat, complex carbs). Green beans, broccoli, salads, cauliflower, asparagus, spinach, kale, you know stuff like that. I don't like to have to think about what I'm going to eat, what's in it - how many calories. It is easier to cook up a few chicken breasts - or a few steaks ahead of time - make up a big pot of broccoli - there is your food for the day - no thinking - just eat when hungry - until satisfied (not stuffed). The calories seem to take care of themselves that way and the fat goes away. That was my key to cutting off 160 lb of flab - and adding a tiny bit of muscle along the way. Now - if I could just figure out how to bulk without getting fat again.

Oh, I almost forgot - even though with all the green veggies, you are getting a pretty good amount of fiber - don't forget the metamucil or citrucel - don't wanna get . Anyway - you don't want lifting to become very uncomforatable or become the guy in the bathroom.

[MostMuscle]

*I did not notice this thread until recently........

If you are serious about competing next spring, I would NOT do the ketogenic diet now. This is difficult to master, especially the first time around and you risk losing the muscle mass that you have gained thus far. I recommend that you continue to "bulk" but add some cardio to keep your BF% in check if you are concerned abot your "look" for the summer. Depending on your bodytype, keeping your BF levels between 12-16% should not be too difficult while allowing you to consume enough calories to grow and maintain an athletic look for the beach :

At this point you should not be limiting your calories. Allow yourself some more time to gain as much size as you can this year & then start dieting down in Jan 2006. This will give you a good 12 weeks to get in competition shape in time for your spring shows.

[Lift2Live]

Thank you all for the responses! After reading them I have decided that the ketogenic diet is not the way to go. I think that when I do compete, it will be spring of 2007, that will give me 2 more years of mass building. Next year would be too soon I am thinking. I just want to be able to say that I accomplished a goal. It's been tough for me to stick with many things in my life but i've found bodybuilding to be my dream/passion. I am going to start adding more cardio days (3 per week currently) soon. I am going to tweak my diet according to what MostMuscle says I should do for my goals at this point. I think building is the important thing since I am still small, relative to those i'd be competing against. Right now if I were 5-6% bf i'd only be 190-195lbs. and I want 205-210.

I really appreciate your guys' responses! This is something I want to do right and it's hard to do alone. Thank you very much!

P.S. Andy - I haven't found out how to bulk without gaining fat yet either...

[cursor]

Make sure that in addition to the long-term goal of competing in spring of 2007 you establish a number of progressive intermediate goals to ensure that you're on the right path.

[MostMuscle]

Don't put it off too long.......we all tend to second guess ourselves saying "All I need is 1 more year". This turns into putting it off year after year. Don't be afraid to get your feet wet! At 195, 5%BF (unless you are pretty tall) you should look awesome!

[Lift2Live]

I appreciate the words of enthusiasm, I guess my time table is very modest. I just don't want to be a guy that people point to and say, "He shouldn't be up there!". I guess that's why there are weight classes but still, lol. I might feel better about doing it next year as I progress, who knows. I'm not very tall (5'9.5") and my muscle seems to be very compact, blocky almost. I'll just wait and see how it turns out. It will be fun either way!

[MostMuscle]

At 5'9, 195lbs and 5% BF you will look VERY impressive. In comparision, look at Todd's comp pix.....he looks great but is 5'11 and dieted down to around 178-180!!! So you should look huge with your frame/height/weight combination!

[Lift2Live]

That's very interesting. I could have just by looking at Todd's pictures that he was at least 200! Perhaps with such a low bf% the muscle will show off more than I am thinking? Next year? Perhaps!