LCHF NEED TO KNOW MORE ABOUT THIS WHILE CUTTING

Hi guys

Hope this is not stupid questions is a LCHF diet good for cutting or after like 2-3 weeks do just 2-3 days LCHF or the whole time while cutting normally i have carbs only at breakfast then a snack 2x rice cakes and at lunch after that nothing further

97 kg now

Current diet
Morning

Half cup oats and 6 eggs(5 of egg whites)
Macadamia nut oil mixed with oats

Mid morning

Can of tuna and pineapple and 2 rice cakes

Lunch

Balanced meal steak,chicken or hake and either basmati rice or patato or sweet patato and mix veggies

Before training like a hour before

Tuna and pineapple

Bcaa

Training

Tnt kevlar post meal shake

Dinner

Steak,chicken or fish with salad

Before bed

Half tub fat free cottage cheese

Sorry just a bit confused need help

What are the macros?

Pyroclasm wrote: What are the macros?

Protein 50% Carbs 30% and fat 20% round about was given this meal plan but lowering my carbs now every week

As Pyro says, all about the Macros and the amount of calories you're consuming.

Use Katch-McArdle or Harris-Benedict to calculate your calorie requirements. Apply your macros to split calories accordingly. Then use MyFitnessPal or Fatsecret to work out how much of what to eat and the calories you're taking. Initially a bit of a ballache but you quickly the hang of it.

LCHF is basically mild Keto - your carb intake is low so your body has to use fat for energy. In a strict keto you'd keep carbs less than 30g per day. LCHF a la Noakes advocates max 100g but suggests you maintain around the 50g mark.

I read a post about a pro bodybuilder who cuts with keto/LCHF. He reckoned that while his mates were all flat from eating nothing he was full of energy and his immune system was still strong.

Your diet needs a lot of work - read the Keto sticky and google LCHF recipes/food etc. Your evening meal snack of fat free cottage cheese for example - fat free is usually loaded with carbs and that is contrary to LCHF.

A good keto brekky I used (slightly lighter than you) is 3 whole eggs (don't turf the yellow - that's the good part), 100g bacon, 30g cheddar cheese fried in 30g coconut oil. I mean how awesome is that... bacon and eggs and lose weight...

Cyclo wrote: As Pyro says, all about the Macros and the amount of calories you're consuming.

Use Katch-McArdle or Harris-Benedict to calculate your calorie requirements. Apply your macros to split calories accordingly. Then use MyFitnessPal or Fatsecret to work out how much of what to eat and the calories you're taking. Initially a bit of a ballache but you quickly the hang of it.

LCHF is basically mild Keto - your carb intake is low so your body has to use fat for energy. In a strict keto you'd keep carbs less than 30g per day. LCHF a la Noakes advocates max 100g but suggests you maintain around the 50g mark.

I read a post about a pro bodybuilder who cuts with keto/LCHF. He reckoned that while his mates were all flat from eating nothing he was full of energy and his immune system was still strong.

Your diet needs a lot of work - read the Keto sticky and google LCHF recipes/food etc. Your evening meal snack of fat free cottage cheese for example - fat free is usually loaded with carbs and that is contrary to LCHF.

A good keto brekky I used (slightly lighter than you) is 3 whole eggs (don't turf the yellow - that's the good part), 100g bacon, 30g cheddar cheese fried in 30g coconut oil. I mean how awesome is that... bacon and eggs and lose weight...

Thanks cyclo

Very new to cutting but learning

The cottage cheese that i have is almost no carbs but i do get what you saying

So i can go keto just need to calcalate the amounts

That breakfast sounds awesome alot like banting tim noakes

Just wish i could get someone working it out for me and give me a step by step as i dont have the type of knowledge you have but understand no contacts details can be given on this forum

Thanks so much

Banting/LCHF/Keto all the same principle. As the Bard says "A rose by any other name, smells still as sweet as a rose"

There is enough info in the Keto sticky under the diet section. The Diets 101 also explains calculating your calorie requirements. Read through it, it's really not complicated. You can also google recipes etc. Better to understand WHY you're soing something. The other option is to hire a coach. And by coach I mean someone qualified, not the local gymn gorilla who stands around looking at chicks and Facebook while "training" you. However, the guys worth their salt don't come cheap.

There are also other options available like IF (Intermittent Fasting) and many more. Your body may not respond well to Keto, so you have to find what works for you.

Cyclo wrote: Banting/LCHF/Keto all the same principle. As the Bard says "A rose by any other name, smells still as sweet as a rose"

There is enough info in the Keto sticky under the diet section. The Diets 101 also explains calculating your calorie requirements. Read through it, it's really not complicated. You can also google recipes etc. Better to understand WHY you're soing something. The other option is to hire a coach. And by coach I mean someone qualified, not the local gymn gorilla who stands around looking at chicks and Facebook while "training" you. However, the guys worth their salt don't come cheap.

There are also other options available like IF (Intermittent Fasting) and many more. Your body may not respond well to Keto, so you have to find what works for you.

Hahahaha yes agreed they dont help allot hahahaha

Do you know of such coaches ? Or a decent plays where. There is someone
If this is not allowed i understand and apoligize
Will pay for a coach worth it but will read what you suggested

Hi cyclo

What would your diet look like the rest of the day just want to get a idea seeing a proper coach during the week but would like to try it and see what my body does

Travelller101 wrote: Hi cyclo

What would your diet look like the rest of the day just want to get a idea seeing a proper coach during the week but would like to try it and see what my body does

Mince meat, pork chops, lamb chops, chicken thighs, mackrell, salmon, whole milk, lamb liver. All these can work, just let it fit mate.

Basically a day would look like:
Breakfast:
Cheddar Cheese
Coconut Oil 20g
Egg (in this case I scrambled it with the cheese and the coconut oil would be in it.
2g Salmon Oil

Lunch:
Smoked Chicken breast
Nola Mayo

Dinner:
Rump Steak (fat cut off)
Spinach (Steamed)

Snacks:
Almonds
Black Cat Sugar free peanut butter

Daily Total:
Fats: 65% ~180g
Protein: 30% ~180g
Carbs: 5% ~25g (30g max)


I aimed for about 2500 kCal which is a deficit of 500 (according to Harris-Benedict). Play around with Fatsecret or MyFitnessPal to workout how much of what to eat.

Breakfast
Eggs
Bacon

Meal 2
Chicken beasts
Parmesan cheese

Meal 3
Whey protein
Coconut oil / MCT oil

Meal 4
Tuna
Mayonnaise
Avocado


Vegetables
Cauliflower
Broccoli
Cucumber
Sprouts

Yeah was going to add and see Furk beat me to it:

For Veggies stick to greens only (except peas and beans as they have higher sugar) Anything with colour is bad.

You'll notice I didn't include a protein shake. I don't use them as:
a) They're friggin expensive
b) Nothing beats whole food
c) All the store bought brands have other crap/fillers and from studies the label data is incorrect/mislabelled so you don't actually know what you're getting. If you can get pure isolates, cool, (but again, you don't know what you're getting)

Travelller101 wrote: Do you know of such coaches ? Or a decent plays where. There is someone
If this is not allowed i understand and apoligize
Will pay for a coach worth it but will read what you suggested

Only saw this now. I don't know any coaches or whom to recommend, some of the other guys may be able to help.

Obviously it also depends where you live...

Cyclo wrote: Yeah was going to add and see Furk beat me to it:

We're all on the same team mate

Cyclo wrote: You'll notice I didn't include a protein shake. I don't use them as:
a) They're friggin expensive
b) Nothing beats whole food
c) All the store bought brands have other crap/fillers and from studies the label data is incorrect/mislabelled so you don't actually know what you're getting. If you can get pure isolates, cool, (but again, you don't know what you're getting)

I agree with the superiority of whole foods over meal replacement. Just take note:
Whey protein is the cheapest source of pure protein Rand per gram. So not taking into account volume or satiety. If one can only get the expensive commercial brands in the store it's probably wise to skip it. But I get my whey pure, unflavoured isolate real cheap.

Furk wrote:

Cyclo wrote: Yeah was going to add and see Furk beat me to it:

We're all on the same team mate

Cyclo wrote: You'll notice I didn't include a protein shake. I don't use them as:
a) They're friggin expensive
b) Nothing beats whole food
c) All the store bought brands have other crap/fillers and from studies the label data is incorrect/mislabelled so you don't actually know what you're getting. If you can get pure isolates, cool, (but again, you don't know what you're getting)

I agree with the superiority of whole foods over meal replacement. Just take note:
Whey protein is the cheapest source of pure protein Rand per gram. So not taking into account volume or satiety. If one can only get the expensive commercial brands in the store it's probably wise to skip it. But I get my whey pure, unflavoured isolate real cheap.

Thank you so much guys will try this and is Keto okay to use on a cycle ?

Thanks guys

If iam on a cycle should i ad psyllium husk for fibre?

Is it okay to cook my food in coconut oil or butter grass fed ?

Biltong should also work for snacking ?

Travelller101 wrote: Thanks guys

If iam on a cycle should i ad psyllium husk for fibre?

Is it okay to cook my food in coconut oil or butter grass fed ?

Biltong should also work for snacking ?

Psyllium husk is only really needed if you don't get enough fibre in naturally, highly unlikely. Gauge it by how your bowel movements are (let's keep it at that).

For cooking food with fats/oils, just keep the smoke point in mind, that's what makes oils carcinogenic. If you can get grass fed butter that's great, taste is superior as well. Otherwise coconut, grapeseed and avocado are also viable options.

Biltong should be fine, depending on additives. You can even get tuna biltong in SA now haha.

Thanks Furk

You are a great value towards this forum and really appreciate your input

And thanks you Cyclo for you as well

Really enjoying the keto so far early days i know

No problem, how's your energy?

Great energy so far and full no hunger like other meal plan

Salami and drywors is that okay?

Have read up a lot about the keto looks good will see what my body does in next few days

Hi last one

Can i use a post wokout with Virtigo an some carbs in Its Tnt kevlar ?

LCHF: Yeah I do.
Keto: No, don't be foolish.

Okay what do you use for post workout meal then to recover?damn took a half serving now

Now i know

Furk wrote: LCHF: Yeah I do.
Keto: No, don't be foolish.

Isn't a LCHF a "milder" form of keto? As I understand LCHF you're limited 50g to max 100g carbs a day.

If you're trying to cut won't keto be the right way?

Hi Cyclo

Yes following a keto went well took a half serving of post workout by error so carbs on
50 g for day because of error otherwise it would have been 36 g for the day but learned something now