Switching from keto to carb cycled diet

Been a while. See a lot of new boarders. So howdy again all!

I fell off the bus again after my last dieting attempt and hope to get back to it soon.

Regarding keto diet, is there any science involved in switching to a carb cycled diet once attaining a desired level of body fat after being on a keto? Ie. Calculated introduction of carbs incrementally day by day/ week by week?

I dropped weight fast on a keto diet last timeround, and spent way less time in the kitchen compared to my first 8 week attempt on carb cycled diet. So Im planning on getting back on keto to get to where my abs start showing then switch once Im back in the groove with everything. Meal prep time kills me and I start getting very disgruntled at the 8 week mark.

All comments welcome.

I was carb cycling a month or 2 ago and it went really well, went from 15-16% bf down to around 11-12% bf in 6 weeks or so

Was going to start a cycle then but then work crap came up and had to go to JHB and DBN and diet went to crap. I just started a Keto type diet now and when im done going back to Carb cycling to gradually increase carbs. Ill start a thread but regarding science im not too sure however introducing carbs slowly to your newly attained physique would be ideal I would think, like re-calculating macros and working your way up to maintenance. thats what I had done previosuly but i Wasnt on Keto at the time, only now

Can I be honest?dont start carb cycling just yet. Start with the same amount of calories u were using to loose fat on a keto diet and rework your macronutrient profile to 40% carbs, 30% fats and 30% protein. Now remember your weight will go up from replenishing glycogen stores but it doesbt mean u are putting on fat! On when fat loss stops rework your macros to 40 % protein, 30% carbs and 30% fats. Remember to count all the macros in every food source towards your calorie count of the day.

IE. Carbs in the morning, pre and post workout on training days and first couple of meals on non training days?

Im digging up the old keto diet and will calculate cals and post up the the diet with macro breakdown as you suggest.

Count cals in the veggies too?

Ill be doing 30mins walking on treadmill at highest incline on 5km every morning fasted and doing 3 full body workouts a week to start.

Start basic dude. Split calories up equally through 5-6meals. Count everything. If it goes in your mouth put it in your calories for the day. I did a reply to a 3day a week training post last week.

My maintenance is 2980 at current weight of 114kgs. Calculated calories on Keto was around 2000, so I can see why I was dropping 2kgs p/week when on it. That is 30% less cals than maintenance. I'm around 28% body fat currently if not more. If I can do 2kgs a week on balanced diet that would be great. Don't want to do more than that.

Using the 40/30/30 ratio on 2086 cals for a balanced diet means I need to get in 42gr protein, 31gr carbs and 14gr of fat p/meal spread over 5 meals which is more manageable for me.

Going to structure the diet and post up for critiquing.

Regarding the training plan, I've opted for the full body workout 3 x p/week to ease back into the weights. I will look to try the plan in other post after first 2 weeks or so. My health isn't great at the moment and very unfit and also don't want any of my past injuries to flare up again. So will be taking it easy to start.

I wouldn't go so low. If I was u I would drop 500 calories from diet, 500 calories from cardio a day. Bud I wouldn't do full body 3x a week. I would do upper body Monday then lower on Wednesday then upper on Friday, then lower on Monday, Wednesday upper, then Friday lower again. Really will make a huge difference.more than enough time to recover...

www.anabolicsteroids.co.za/forum/8-train...-day-training-splitt

Are you saying 500 cals from maintenance of 2980 which'll be 2480 on weight training days and knock a further 500 off on cardio only days to 1980? Or do you mean keep cals same at 2480 daily and burn the 500 cals with cardio daily. Tired now and not sure I read you right man.

Training suggestion makes sense. It's more the volume Im concerned about. My 3 day plan is 1 set per exercise for week 1. 2 sets for week 2 and 3 sets for week 3. Then split into upper and lower as suggested. Ill give it a go and see how it works out. I just want to get over that "getting back into it" phase, as it sucks balls!

2480 calories daily. No change daily. Email me bud and I will help u out with a new diet plan and everything. U did so well, but it's one of those things where we all slip up and loose our way

I sure am going to be in touch with you DJ, just want to try get my diet right on my own with a few weeks of dieting and activity down first. Look out for my mail in your inbox.

2480 it is. I also thought 2000 was a bit low to start with, but as you said calculate the calories I was on, on the keto and construct a diet on those cals, thats what I came up with. 2480 is roughly 20% below my current maintenance requirement which should be good for me to deplete on with no cheats for the first 2weeks and then reassess it thereafter.

I will also be training from home gym and will be able to do most exercises accept that I dont have any calve and leg press machines with limited db's too. Barbells, plates, bench and some cable movements can be done. Also have a treadmill for my cardio. So big basic moves will be recipe of the day.

Diet construction in progress now on 2480.

Why are you more in favour of carbs in each meal these days?

I am in favour of carbs in each meal just so u dont over complicate things to start. The basics always work to start...no need to reinvent the wheel. When things stop working then play around. If u cant leg press then lunge or do some form of exercise u can do.