Changing macros after a couple months to help cut

no_day_but_2day

Today I'm starting the 60/30/10 macros split (fat/protein/carb). I hoping this will speed up my cutting. I can feel the muscles growing, I just need to push off that fat!! I was looking into the Targeted Ketogenic Diet for muscle building as well, but I'm not sure I want to push that many carbs down my throat at one time. Being on KETO for 2 months now, I feel that would just make me sick. Any thoughts by any other Keto-ers that are cutting? I can't find much information about keto and cutting macros online (surprisingly). Everything I've found is for people asking before they've started KETO not people who are already adapted.
I love the low carb way. I have much more energy so TKD just didn't seem appropriate. I looked at the Ketogains website and there's just an overload of information. I'm sure the question I asked is in there somewhere but it's much easier to just ask on here!
Thanks in advance!!

baconslave

I just stay SKD- standard keto. I'm recomping right now. Still KCKO all normal-like.
Cutting on keto, for me, means tracking calories. I use the ankerl keto calc to find a 15-20% deficit for my stats. I follow that consistently until I cut the weight I want. I never had any workout-energy issue while doing that really. I'd eat a fatty snack before workouts sometimes.

I do recommend lifting 3 days a week and adding some short HIIT for cardio once or twice a week if you get stuck. I like HIIT, so I incorporate it.

wabmester

TKD doesn't really change the macros, just the timing. It makes some sense, but I haven't tried it.

Trying to speed things up? I think you're just setting yourself up for frustration. Stay the course. Steady as she goes.

baconslave

wabmester wrote: »

TKD doesn't really change the macros, just the timing. It makes some sense, but I haven't tried it.

Trying to speed things up? I think you're just setting yourself up for frustration. Stay the course. Steady as she goes.

That too.
The scale is going to move when it wants to. And often you are replacing fat with muscle, and/or you are experiencing water retention during muscle repair that makes the scale lie.

If you find 15% deficit is still too much, you can always lower the deficit. You HAVE to FUEL your body. Otherwise it has nothing to work with to build the strength you want.

Watch your calories and how your body responds and KCKO.

no_day_but_2day

baconslave wrote: »

I just stay SKD- standard keto. I'm recomping right now. Still KCKO all normal-like.
Cutting on keto, for me, means tracking calories. I use the ankerl keto calc to find a 15-20% deficit for my stats. I follow that consistently until I cut the weight I want. I never had any workout-energy issue while doing that really. I'd eat a fatty snack before workouts sometimes.

I do recommend lifting 3 days a week and adding some short HIIT for cardio once or twice a week if you get stuck. I like HIIT, so I incorporate it.

I lift 6 days a week already and do cardio with each of those workouts. I'm also training for a triathlon so I'm running/biking/swimming extra on lift days. I usually end up doing 2 a days three days a week. Like today was 20 minutes cardio with a back workout (60 minutes) and then I'm running 6 miles after work.

no_day_but_2day

baconslave wrote: »

wabmester wrote: »

TKD doesn't really change the macros, just the timing. It makes some sense, but I haven't tried it.

Trying to speed things up? I think you're just setting yourself up for frustration. Stay the course. Steady as she goes.

That too.
The scale is going to move when it wants to. And often you are replacing fat with muscle, and/or you are experiencing water retention during muscle repair that makes the scale lie.

If you find 15% deficit is still too much, you can always lower the deficit. You HAVE to FUEL your body. Otherwise it has nothing to work with to build the strength you want.

Watch your calories and how your body responds and KCKO.

I've always counted the calories. I actually just lowered them again last week. I was at 1800 and just lowered to 1400. I usually try not to eat the calories from exercise either.
I also understand this is not something that will happen quickly. I wasn't truly meaning speed up. I was more or less meaning to help it along.
I also haven't looked at the scale lately. It was too depressing. I have been taking progress photos instead and looking at those.

Tanukiko

Just curious why 60/30/10 instead of say 65/30/5?

no_day_but_2day

Tanukiko wrote: »

Just curious why 60/30/10 instead of say 65/30/5?

My training for my tri is getting more intense. I'm also trying to cut. BUT to be completely honest, I'm just trying things out. I've ben 75/20/5 for months now. Just switching it up since I've been lifting 6 days a week lately as well as cardio for the tri. However, the difference I'm doing now is that at 5% I was counting net carbs. at 10% I'm counting all of them.