Keto

Follow-up post number 2 to Sunday’s post 4 days ago. This is a complete chart showing my progression during the cut. Sorry about how small it is (fitting 70 days worth of data points is a lot!) but it should still be legible. The individual points don’t matter as much though as it’s the general trend that does which is the main point of the post: fat loss is most definitely NOT a linear process. You can see how it’s quick in the beginning (attributable mostly to the water weight loss as I entered keto) but slows down at the end. In particular the last week and a half was very volatile on a day to day basis but the downward trend continued. I could have easily increased the deficit but didn’t want to or feel like it given I was ending at the 10 week mark. Not to mention you will have times where you have an extended plateau for no apparent reason even though you are still in a caloric deficit and making changes then will not be helpful. Consistency is the to success. Another interesti...

Just killed my abs so please don’t look at my messy hair – it’s the hair of a killer Currently I’m combining a few nutrition approaches and it works very well without feeling “dieting”. The newest approach is kcal-cycling. So my nutrition is now a combination of intermittent fasting (16/8) keto (noon till evening) slight carb-backloading (after training) and that’s new: calorie-cycling with a 2-day refeed on weekends. What you wanna do first: calculate your WEEKLY kcal needs incl. weekly workout etc. I would need to eat about 16700kcal/week to keep my weight. Now decide how much you wanna go down to loose fat. My decision was to save 2700kcal weekly. On weekdays I eat less than 1700 kcal. Then leg day approaches mostly on Friday so the day before I’m up to 2000kcal then Friday 2600 and Saturday 2600kcal. Sometimes on Sunday I’m so full from my refeed that I even go down to 1500. That’s it – and look at me – it works #obliques #intermittentfasting #weightlifting #gym #workout #ga...

Just killed my abs so please don’t look at my messy hair – it’s the hair of a killer Currently I’m combining a few nutrition approaches and it works very well without feeling “dieting”. The newest approach is kcal-cycling. So my nutrition is now a combination of intermittent fasting (16/8) keto (noon till evening) slight carb-backloading (after training) and that’s new: calorie-cycling with a 2-day refeed on weekends. What you wanna do first: calculate your WEEKLY kcal needs incl. weekly workout etc. I would need to eat about 16700kcal/week to keep my weight. Now decide how much you wanna go down to loose fat. My decision was to save 2700kcal weekly. On weekdays I eat less than 1700 kcal. Then leg day approaches mostly on Friday so the day before I’m up to 2000kcal then Friday 2600 and Saturday 2600kcal. Sometimes on Sunday I’m so full from my refeed that I even go down to 1500. That’s it – and look at me – it works #obliques #intermittentfasting #weightlifting #gym #workout #ga...