My Journal

[shadowsmyt]

Diet: Ketogenic. BW x 15. 75% maintenance
which works out to 210 x 15 (3150) x.75 = ~2400 cals a day
60%fat/35%protein/5%carbs.
6 meals a day

Training: Monday/thursday-upperbody
Bench Press: 5 sets of 3 @80-90% max
Row:5 sets of 3
Dips: 3 sets of 5
Pullups: 3 sets of 5
3 mile run after (Marine Corps, we have to run)

Tuesday/Friday-Lower Body
Squats: 5 sets of 3
Stiff Leg Dead Lift:5 sets of 3
leg extensions: 3 sets of 5
Leg curls: 3 sets of 5
3 mile run

Supplements: Hot Rox.

Duration/Goal: 8weeks/Drop to 190lbs(as a Marine, i have to make certain weight requirements, so I have to worry about total weight).

Don't know if I'll make this cyclic, but I may follow Don Alessi's guidelines and carb up every fifth day (clean carb ups)

[abarlament]

If you are carbing up every 5 days, I'd suggest you cut calories a bit more. Also, you should be doing some more depletion workout, this makes it so during your carb up the carbs preferentially fill glycogen stores.

[shadowsmyt]

Thank you for your reply. The carb ups are optional, as I am thinking of making this straight keto (have had success on that before). Therefore, the lower rep workouts will work fine, as I'll be able to focus more, and not stress glycogen stores that are already depleted, as well as maintain strength during periods of low cal. That level is just a base as starting too low for me still leads to increased hunger pains. But if I do include the carb ups, I will do deplete workouts.