General advice pls..

beards73
beards73 Posts: 5
edited January 29 in Health and Weight Loss
Hi,
My name is Marc and my current stats are as followed;

33yr Male
moderate activity level - As in I train at least 4 times a week (currently running Mike Changs 6 pack shortcuts prog)
waist 30" 164
height 5'7"
current weight 11st
body fat 19% (although this is based on home scales)

A few months ago I decided I wanted to bulk up however, prior to doing so, felt it best I drop some excess body fat aiming for a target of 15% (no particular reason for that figure).

I worked my TDEE to be around 2480 cals and BMR to be around 1640 (average after comparing on various online calculators) as such I averaged my calorie intake between 1600-1800 daily!

When I started out I was 23% body fat and 11 1/2stone so have definately improved, however cannot seem to drop below 19% on body fat..

I am halfway through this six pack shortcut programme which is pretty much high rep super setting and something I am enjoying so will maintain this for its duration which is approx. 4 weeks.

In order to shock the body I have started the KETO DIET and dropped calories to 1500 which I know is well under my BMR but was something I thought I would try to try and reach my 15% body fat goal...

My questions to you (and I apologies for how disjointed my post is) are:

1) Would you revert back to a calorie controlled diet plan or stick with Keto diet?

2) re above would it be best to increase calories back up to 1750-1800?

3) Would you scrap this altogether and just begin the bulking up? If I did this, baring in mind how low my calories have been - what would be a realistic increase to make?

I would appreciate all constructive feedback as I want to do this right. I have researched quite a bit, however a little bit of knowledge as they say is dangerous and I certainly feel i am in those realms at the mo'...

Thanks in advance
Marc

Replies

  • Live4theLift
    Live4theLift Posts: 329
    1st i hate KETO, i love carbs and as long as they are not processed sugar and you dont eat excess your fine. I would go to 17-1800 cals and lift heavy. Being 164 @ 19% that means your LBM is 132-135 and at 15% you would be at 140 but realize that you will lose muscle to so those numbers will be lower. Lift heavy and get enough protein no matter what you chose, if you cut it will help minimize the muscle loss.
  • Squirrel1601
    Squirrel1601 Posts: 39
    Unless you have an occasion to get your abs out for, go the bulk. From 1500 calories, gradually increase up to a caloric surplus – add 100 calories to your daily intake each week – e.g week 1 – 1600 per day; week 2 – 1700 .... until you get where you need to be.
    Personally not a fan of keto.
    Start lifting heavy.
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