Bms Diet and Cutting Log

Hi guys

Please help with my diet?

I know in my previous post i said i trained in the morning. This week so far on average i trained after work.

Current Stats

Age:26, Weight: 89.6kg's, Height:176cm, BF%: 17% Last time i checked.



3caps BCAA + Pump 3d xtr (pre-workout) = 25 Cal

Breakfast: 4 Whites + 2 Whole eggs + 2 tbsp olive oil = 446 Cal

Mid-morning: 60g 100% Whey Nutritech = 212 Cal

Lunch: 150g Chicken Breast + 40g Broccoli + 2 tbsp olive oil = 385 Cal

Mid-Afternoon: 42g Roasted and salted cashews = 242 Cal

After gym: 3caps BCAA + 60g 100% Whey Nutritech = 214 Cal

Dinner: 120g Lean steak + 40g Broccoli + 2 tbsp Olive oil = 475 Cal

Before Bed: 3caps BCAA = 2 cal

Total = 2001 Cal

Katch-McArdle at bf: 17% (My last measurement)

Maintenance: 2875 cal/day
Fat loss: 2300 cal/day
Extreme Fat loss: 1725 cal/day

Macros breakdown According to myfitnespal:

Protein: 38%
Fats: 58%
Carbs: 4%

My plan was, keto diet: High Protein, fat, and low carbs. But the breakdown is not like that.

1. Am i missing something?
2. Am i using too much Olive oil (2 tbsp)? I have to fry some of the stuff.
3. Daily weigh in: Morning After the dump, Underwear only

Monday: 91.8kg
Tuesday: 90.9kg
Wednesday: 90.1kg
Thursday: 89.6kg

Lost kg's: 2.2kg's

4. Am i lossing Muscles at this rate of weight drop?
5. Is this just water weight?


Guys your help will be highly appreciated. Thanking you in advance.

Guys?????? Please reply?????? Oupa, Rhino, Pyro, kuffie, admin, muscle addict? anyone that can help. Please

Okay im having a look now.
Olive oil is fine. It is a good fat. Some people on keto even add cream to their stuff to up the fat while keeping carbs a bit lower.

At the rate you dropping there will be some muscle atrophy as well. but this is normal. The body cant really lose fat and build extreme levels of muscle at the same time. unless on gear etc.

But that is not a main concern. you can build muscle up again once you have dieted down to the desired bodyfat %. So keep your weight loss going.

Keto does cause an initial loss of water. Due to less carbs in the system. But most likely what your experiencing now is loss of energy en fat stores as you continue along your keto diet.

Remember to readjust your maintenance cals every once in a while to accomodate the extra weight loss !

edit - dont go for the rapid loss cals per day. Muscle loss will be greater. Your body will have harder time to adjust. Keep it 500 below maintenance on keto.

A cheat meal once and again to restore your lipids and keep your metabolism going.

Kuifie wrote: Okay im having a look now.
Olive oil is fine. It is a good fat. Some people on keto even add cream to their stuff to up the fat while keeping carbs a bit lower.

At the rate you dropping there will be some muscle atrophy as well. but this is normal. The body cant really lose fat and build extreme levels of muscle at the same time. unless on gear etc.

But that is not a main concern. you can build muscle up again once you have dieted down to the desired bodyfat %. So keep your weight loss going.

Keto does cause an initial loss of water. Due to less carbs in the system. But most likely what your experiencing now is loss of energy en fat stores as you continue along your keto diet.

Remember to readjust your maintenance cals every once in a while to accomodate the extra weight loss !

edit - dont go for the rapid loss cals per day. Muscle loss will be greater. Your body will have harder time to adjust. Keep it 500 below maintenance on keto.

A cheat meal once and again to restore your lipids and keep your metabolism going.

Thank buddy.

Rhino advised: "i wouldn't have the 1 cheat meal for the first 2 weeks". Thats more or less what he said. So i took that advise because the past 2 weeks i was NOT strict on the diet and i was drinking soft drinks.

Now since cal demand are:

Maintenance: 2875 cal/day
Fat loss: 2300 cal/day
Extreme Fat loss: 1725 cal/day

And currently i'm at 2001 cal/day, just in between extreme fat loss and fat loss.
Must I top up to 2300 or 2001 is too low or the muscles will be recovered when i have reached the targeted BF%?

I also added BCAA caps (9 caps/day), is it normal so sweat excessively during the workouts? Cause it was like i was doing the A.S.L ice bucket challenge after gym

Ye I said up it to 2000 because you were way down at extreme Fat loss. After a couple of days up it again to about 2300 and then just monitor things to see how you progress.
Wether your upping or lowering your cals you want to do it gradually so you don't shock your body into storing fat or waisting.

Drop the whey! Too risky with the possible fillers.

Pyroclasm wrote: Drop the whey! Too risky with the possible fillers.

Hi Pyro

I don't understand your statement? :huh:

In theory one always expects their whey to be 100% what is on the label. In reality manufacturers cut corners by adding cheaper things (called fillers) to the product which decreases cost. In the supplement industry the fillers are normally cheap sugars which are the Ebola of keto.

@Pyro hahaha have you got a list of ebola like things I should avoid

BMS if you are worried about the fillers try BSSA, well priced and good quality products without the crap

www.bssa.biz/

Pyroclasm wrote: In theory one always expects their whey to be 100% what is on the label. In reality manufacturers cut corners by adding cheaper things (called fillers) to the product which decreases cost. In the supplement industry the fillers are normally cheap sugars which are the Ebola of keto.

I understand. Thanks for the info.

:lol: Dude don't joke about the Ebola :lol:

Mason Might wrote: @Pyro hahaha have you got a list of ebola like things I should avoid

BMS if you are worried about the fillers try BSSA, well priced and good quality products without the crap

www.bssa.biz/

But i thought Nutritech was good as well. There was someone who wrote something about Nutritech after tests they performed on the sups and he said, whats in the label is what you get. That's somewhere in the forum.

bms wrote:

Pyroclasm wrote: In theory one always expects their whey to be 100% what is on the label. In reality manufacturers cut corners by adding cheaper things (called fillers) to the product which decreases cost. In the supplement industry the fillers are normally cheap sugars which are the Ebola of keto.

I understand. Thanks for the info.

:lol: Dude don't joke about the Ebola :lol:

You are right it hasn't been 22.3 years yet.

Any news for us bud?
How you coming along?

Mason Might wrote: Any news for us bud?
How you coming along?

Ey bud

I'm coming ok. I'm just at that point of understanding my body. What i did after my last post was:

1. Up calories gradually to 2300 for fat loss
2. Change training program: Shortcut to shred (really enjoyed mixing the cardio between my sets)
But it seemed too intense as i'm on a keto diet and Hoping i'm not sacrificing a lot of muscle.
3. Was on the program for 1 week, then we had a fasting week at church.
4. During that week, i drop weight for the obvious reason to 87.1 from 89. .... Funny thing is i was so energetic and my body was light enough for me to do push ups and chin ups effortlessly, and was struggling with chin ups because i could pull my body for 2-3 reps but fail the rest.
Now the Chin up were not just, did them with proper form and slow motion
5. My quads were getting ripped, i saw muscles i never saw on my quads.

Then started eating again, went back to 89 kg's but i'm back on track again. I'll be updating you guys soon of my progress.

I wouldn't mind if you guys can assist with a diet that will get me ripped (Contest prep diet or something) cause at this point i think i have worked hard from 103,8kg in FEBRUARY and 89kg OCTOBER about 14kg's lost. My goal is 80-85kg at 10% bf. I'm almost there. I can see the ABS but there's just that underlying fat needs to go. So feel free to suggest anything.

:lol: ok ok ok. Loading off the dump in the morning before you weigh, makes a DIFFERENCE.


Current weight: 88,4 kg. :lol:

Knocking at the door of my weight goal. So exciting.

bms wrote: :lol: ok ok ok. Loading off the dump in the morning before you weigh, makes a DIFFERENCE.


Current weight: 88,4 kg. :lol:

Knocking at the door of my weight goal. So exciting.

Congrats bud. Dedication always beats talent and genetics. There is no impossible. Keep it going

Kuifie wrote:

bms wrote: :lol: ok ok ok. Loading off the dump in the morning before you weigh, makes a DIFFERENCE.


Current weight: 88,4 kg. :lol:

Knocking at the door of my weight goal. So exciting.

Congrats bud. Dedication always beats talent and genetics. There is no impossible. Keep it going

Thanks Kuifie

One thing i learned from all this is that, DIET is key. As you guys always say DIET is #1.
Advise: Never listen the the guys that say Calorie counting doesn't work. Counting calories is a headache don't do it, just eat healthy...... Ok it is a headache at first but once you get used to it its a breeze in the see.

To prove that, in some weeks where i could not go to gym, but kept my diet proper and clean at MY deficit. I was still able to loose weight during that week. When i worked out it was just accelerated (Turbo Boost)

With all the help form the guys with experience, you can do it. I had a size 34 Chinno trouser that was not fitting anymore, now it fits and looks bigger.

Work out your diet and you'll see results
Count your calories and you'll see results.
Eat clean and you'll see results
Be dedicated and you'll see results
Ask for help if you get stuck and you .............
But for guys here to help you must do the work as well. Silver platters and not available.

Well done bud!

bms wrote: Advise: Never listen the the guys that say Calorie counting doesn't work. Counting calories is a headache don't do it, just eat healthy...... Ok it is a headache at first but once you get used to it its a breeze in the see.

Absolutely! Have some karma for a great observation. +1

Hi guy

Am I making a mistake, combining a keto diet and shortcuts to shred from body building.com?

It seems high intense weight training?

Any advice?

Hey bud, I'm not familiar with that program but will throw in my few cents anyway

If it has HIIT, there is higher risk for muscle loss as opposed to low intensity cardio.
Weight training requires progressive overload so keep pushing so long as you maintain correct form.

As for ketosis. Your glycogen will be depleted and you may feel less energetic as opposed to a higher carb diet but you know your body. So try ensure you don't over train or burn out...

How's the progress bud?

Thanks MM. I'm coming good. I can see changes as I keep on.

Struggling with muscle soreness but will be fine.
And coming up with flu cause someone decided to come to work with it.

Another question:
Water intake, I usually drink 3-4 Litres of water per day.
Is this too much or ok?

It ok BMS.
I'm in the same range. I'm sure some members are drinking even more than that.

Don't train with the flu bud, feel better and come back to kick some arse!

I drink about 5lt a day sometimes more. Your body needs water for all of its function.