Diet advice to drop BF%

As per my other thread where Pyroclasm asked for my diet so that I can drop my BF to 12 before starting my cycle.

Some background. Was a skinny ass guy (really no muscle to speak of) and after school I went about it all wrong and got obese.

In the past 2 years I have dropped a total of 30kg, down to 85kg. I am 187cm tall and current BF is around 16%. I also started working out and especially been extremely hard at it the last year.

To lose the 30kg I completely cut out sugars and carbs from my diet.

My daily diet basically looks like this nowadays.

07h00
Whey shake as I get to the office.

09h00 things start to get quieter at the office.
6 eggs + some biltong or left over meat from the previous night (Chicken fillet, Steak, Wors or lamb chops)

12h00
Large home made greens salad with half a tin of tuna or crispy bacon or a chicken fillet. Olive oil and pepper is the only thing added extra.

14h00-15h00
I'll get a grilled chicken fillets or a smoked chicken salad from the Chicken Deli next to our office. Some days I put in my own fillets.

17h00 -18h00
Workout and then a whey shake immediately after that.

19h00-20h00
Will make dinner which almost always consists of mixed steamed veggies and a protein (Chicken fillet, Wors, Steak, Lamb chops and sometimes pork chops)

22h00
Casein Whey shake as I go to bed.

Most days I also squeeze in a small Avo or 2 somewhere during the day.

Workout is as follows: (Every workout is started by a 10min light rowing session and stretching)
Day 1 - Chest and Triceps
Days 2 - Back and Biceps
Days 3 - Cardio and core.
Day 4 - Shoulders
Day 5 Legs
Day 6 Complete REST DAY
Day 7 - Start repeating at Day 1 again.

Recently I also purchased a HR Monitor to use while exercising and on average I burn between 600 and 750 calories according to the Polar app. No idea how accurate it is. I basically just use it to keep up the intensity during my workout as I can tend to sit around for a few seconds longer than needed.

Thanks in advance.

Hey bud

The best way to go about this is to start counting calories. Workout your daily needs and minus 300-500 cals from your maintanance cals.

There are alot of apps to help track your daily cals. Keep food clean and fats healthy. Boerewors, lamb chops, and pork chops i'd cut out.

Oh and your maintanance calories for a day is roughly 2800 ( a little jump start for you )

Hey bud

See below, another tool that was suggested to me by Pyro that really helped me a lot.

Regarding your diet...<br />
<br />
1) You are eating too many calories. Use the lean body mass formula to calculate your energy requirements. Here is a Tool to help you with your calculations . Enter your relevant info, under advanced options select the Katch McArdle formula and enter 30% bodyfat.<br />
<br />
2) Your diet is somewhere in the middle of keto and low carb. Choose one or the other but in the middle is shit because you only find the negatives without the postives.<br/>

Click on the highlighted link

Over the last 2 year you dropped 30kg. Why fix what isn't broken? Continue with the low carb and approach you were taking already.

I might be missing part of the story.

Chemi progress does tend to stagnate the closer you come to your goals... Especially when coming from such a high %, so you do need to change tactics.

Did he say he'd hit a plateau?

No :lol:

But in his previous thread he implies it... Looks like he was trying to pick up muscle mass, and now the point is to drop the last few kg's to bring BF to 12...

But yes, I agree that we shouldn't fix what isn't broken

You may well be right though and I may not have picked up on that implication from the other thread. Hopefully he'll let us know what's up.

Looking at your diet I can see why you have lost so many kg's. It is a keto diet as it doesn't contain any carbs. By now your body has fully adapted to using fats for energy instead of carbs, and you should be producing ketones. Two comments to make your diet better:

1) You have to count calories
2) Your protein consumption is extremely high and it affects the amount of ketones you are producing. The body is able to convert protein to glucose in a process called gluconeogenesis. When it does this it will use the glucose instead of ketones. My advice is to keep your daily protein to +-150g and the rest of your calories you should use fats. Any fats you like. Bacon and Avo and cheese comes to mind.

Pyroclasm wrote: My advice is to keep your daily protein to +-150g and the rest of your calories you should use fats. Any fats you like. Bacon and Avo and cheese comes to mind.

Bacon intrigues me. How would you cook the bacon? Fry it in Coconut or Olive Oil? Or grill it (in which case you lose all the "fat" if I understand it correctly)?

Oven on 200 deg Celsius. Lay the delicious bacon strips in an oven dish so that they don't touch. Pour boiling water into the dish, enough to cover the bacon. Bake until the water evaporates, +-40 mins. When the water is gone, sprinkle a bit of thyme over the bacon and bake until the desired level of crispy deliciousness is reached. +-5 mins. The fat is the delicious part so don't get rid of it.

That does sound scrump-didly-tious.
But not really practical for a quick brekky after gymn before work (or the eksdom account).
And damn, I've got a whole truckload of shoulder bacon so little fat.

You gonna share that bacon there? For sharing with you the most delicious way of making bacon, I would like a quarter truckload please (don't wanna be greedy).