2/12 weeks in on Anabolicdiet, what would you alter

I'm going into my 3rd week of the anabolicdiet at 2700 calories.

My weight at the start, on a empty stomach, was 245/246. I will conclude my second week on Saturday morning probably around 242 or in the neighborhood of. Once I get that data, I'll update in this thread.

My question to you seasoned veterans is what changes do you make first early on in your dieting? Would it be a decrease in calories by lets say 500 or increase cardio frequency?

Right now I'm scheduled at 3 days a week with cardio at 45 minutes per session w/ an average heart rate of 130.

My best guess at this juncture is hold off in increasing workload coming from exercise and opt for decreasing caloric intake from 2700 to 2100/2200 for the next two weeks. At the end of these two weeks I will evaluate and make changes as needed.

What are your thoughts?

Thanks gents and greetings from a first time posting new member.

The thing I make sure of now is that I am getting enough calories, and I don't know that you are.

You should do HIIT for cardio instead of steady state boringness.

Thanks for chiming in.

Right now, my caloric numbers are set for maintenence (2700). My mindset is to adjust based on weight loss/fat loss each week.

As far as the cardio session goes, I alternate between cardiovascular work and fat loss range on the treadmill. Its not exactly HiiT on the dime but its close. I try and stay out of the anaerobic phase during cardio. More specifically my heart rate can spike to 155 and then I taper off to 130. This process is repeated 3 or 4 times during my 45 minute session. 

I'm sure that it is mental panic, especially since the second week is ending. 

Just for background info, my stats are

Weight: 244 approx (I'll update this upon waking in the morning)
Bodyfat: Approx 28%
5'10"

You weigh 244 and your maintenance is 2700?

I am 190 and mine is 2900. Where did you get your equation?

Perrynaytor


You weigh 244 and your maintenance is 2700?

I am 190 and mine is 2900. Where did you get your equation?

I used one of the spreadsheets here that calculated the numbers using the Katch-McArdle Formula. Link here http://freedomfly.net/x...adminid=355&tid=4400

The Plan Breakdown

Total Calorie Intake
2700

Macronutrient (Weekly) Breakdown

Normal Day
Protein: 35%
Fat: 60%
Carbohydrates: 5% (green vegetables only)

Per Meal Breakdown
Protein: 47 grams
Fat: 36 grams
Carbohydrates: 6.6 per meal coming from vegetables

Macronutrient: Carb load day

Card Load Day (24-48 hours)
Protein: 15%
Fat: 25%
Carbohydrates: No Limit or 60%

Per Meal Breakdown
Protein: 20.2 grams
Carbohydrate: 81 grams
Fat: 15 grams

I calculated and shot on the low end. My body responds only to a deficit to a large degree. In the past, I dropped weight when I went from 5 to 6 meals down to 4. At this point I'm trying to find the sweet spot or balance between the proper caloric intake and exercise to keep the fat loss consistent. For the average person, this would mean going into a catabolic state while trying to drop fat...for me its the opposite. My frame is under normal circumstances is ectomorph. I think its that I'm genetically predisposed to be 170-180 at 5'10". Overtime of course with being a glutten for good friend mixed with heavy drink, weights, and improper dieting...I'm sit at 244 approx.

My goal is to get down to 9 percent long term. Short term, I hope to drop .5 to 1lb per week. Lofty I know because linear progress is difficult based on a variety of circumstances, however I plan on staying the course.

Thanks again for your feedback guys.

Well, while you are intelligent and not like most new members here, all I know is when my calories were too low, I got weak very fast.

But if you know how your body responds to your intake, then do what you feel best. Your diet looks pretty good though. I suggest reading through the "why you should be on keto" thread.

My strength up and down. I'm at a place where I am sacrificing the heavy weight, I was lifting before dieting, for higher repetitions with more focus on eccentrics. Ultimately I shoot to beat the previous weeks numbers in the log book. 

The weakness isn't much of a concern for me now as I want to leave my "Fat Bastard" status as soon as possible. The moment I reintroduce healthier carbs consistently for a lean mass building phase, the strength will return.

By the way..the keto thread you suggested is what catapulted me into getting Keto a shot again and doing it right this time.

Thanks broheim

How's it going, Champ?  Been a little while since your last post, you still around?