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Yeah wish she was around more

Matt, you shouldn't stay under maintenence for such a long spell. I've lost almost 20 lbs before I decided to increase my cals. It's really the only way to keep your thyroid happy. I wouldn't go more than 8-10 weeks in a deficit before hitting maintenence. In fact, I'm a big advocate to NOT creating a big deficit, but instead just work harder. You'll find strength continues to improve, and weight will eventually come off, but sparing more muscle in the process.

In your case, nothing special needs to be done. Just balanced ratios of food to get the fat off. It's really not until you hit 12-14% before something more drastic typically needs to be done (ie. keto, carb cycling, ect). That means you'd do well eating balanced meals of pro/fat/cho on each day. Training days could have all six meals with some carbs in it. Nontraining days, if you're eating 6 meals, the first three could include carbs, the rest just pro/fats.

In regards to cardio, it's not just used to burn cals. You're increasing your metabolism for the rest of the day. And more to the point, if you're taking in 30 grams or so of BCAA's precardio, then you have absolutely noting to worry about muscle wise. Additionally, if you're really lifting heavy, then I'd recommend a simple 45 minute brisk walk on your following off day. HIIT is great as well, but remember that it DOES have an impact on your CNS, so tread those waters carefully.

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^^ all good points, I suppose I should rethink the keto dieting. I havent really had any success with non-keto diets, it seems like I pack on fat when ever carbs are in my system. But perhaps thats because I'm at such a deficit now.

It sucks because I've done all this before, and I keep thinking to myself ... why isnt it working this time. the answer is "well dumbass, you were 220lbs when it worked, and your still eating like that, your 250 now."

I'm going to approach it like you and monsta and dave said, I'll go for a more balanced approach, taking in low GI carbs through the day. My new layout is below. Thank you to everyone who has helpled, and continues to help me progress ...

15x250 = 3750 cals
deficit = 250 cals (keeping a slight deficit)
Total cals = 3500

Macros

P = 350
C = 150
F = 160

I'll try to break this up as evenly as possible, without completely over thinking it. I'm also going to give my self two cheat meals a week, most likely one on friday, and one on sunday.

Kettlebell workouts will remain at Mondays and Thursdays. With AM cardio Tues, Wed, Friday. Most likely a mile or two to build endurance.

This is open to critique, please let me know what ya'll think, and thanks again.

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Sounds a lot better. Just remember to keep balanced portions of pro/cho/fats with every meal. Not a great idea seperating the fat and cho from each other. Especially when insulin is concerned.

you can keep a type of keto but it will more of a timed carb diet, most of the carbs should be during/after working out, then take the rest and use it for the day. Now I know that doing KB work and trying to take a sip of a carb drink can almost make you throw up so I don't recomend taking drinks durring the workout too much.. just very very small sips.


if you have a 40-50 carb drink after working out and some bcaa that would aid in repar and keep you going then have pro/carb/fat meals the rest of the day. this way you have moderate carbs throughout the day and most of the carbs when you need it.

Let us know how every thing works out.

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One other thing.. This might be for your journal thread but...
are you doing any other lifting besides this or just KB weights on mon. and thur.?

Not at this point dave, I'm will most likely incorporate some heavy bb work down the road but I'm focusing on learning how to use the KB's correctly, getting my form down, and building strength endurance with them right now.

I would say add another day using KB. I think that will also help your cardio and I think you need to tax yourself just a little bit more with lifting

^^ ok, I'll have to start that next week. This week is going to be a bitch with work, and the holiday. I'll be lucky to get in two days this week.

Wow, I really have nothing to add to any of this but I wanted to say that there is some really good info in here.

Sounds like you're in good hands.

IronWorker