To Keto or just cut cals

Good day folks,

I'm sure these sorts of questions have been asked repeatedly, but i hope you'll give me some suggestions.

Current stats:
Height: 170 cm
Weight: 79 Kg
Fat%: 13%

I'm coming to the end of my bulking cycle, but i'd like to start planning my cutting phase. I'm using 200 mg Tren E EOD, 325 mg Sust EOD. First four weeks used 20 mg of Dbol daily. Currently in week 9 of the cycle, will be 10 weeks of pinning, then two weeks before pct with clomid and HCG. During my cycle I've gained 11 Kg so far, with an aim for ending on 80 Kg. I started with 12.5% body fat, and have gained 0.5% during the 9 weeks. Diet looks a bit like this:

Breakfast: 50 g Oats, and a serving of whey protein.

10 am: 4 eggs mixed with 250 ml Fruit juice, 50 g raw oats, a banana.

Lunch: lamb/steak/chicken with a starch (brown rice, sweet potato, potato).

4 pm: 6 eggs with some sugar, splash of milk, and vanilla essence.

Intra workout: Amino Energy mixed with Powerade

Post workout: whey protein

Dinner: lamb/steak/chicken with a starch again.

I did a quick check using an calorie counter app and my macros look like this:

Carbs: 250 g
Protein: 220 g
Fat: 130 g
Cals: 3500

These are rounded off figures.

Workout looks like this:
Monday: Back
Tuesday: Chest
Wednesday: Bis
Thursday: Legs
Friday: Shoulders
Saturday: Tris

I try to do at least 20-30 mins of cardio 3 times a week. Mainly cycling.

That's all out the way. This is the first time I'm really training with a purpose, so its the first time I've taken this this serious. Admittedly, i had some cheat meals, so i wouldn't say that its always been clean bulking.

I'd like to bring my fat % down to around 7%. You can see from my avatar that I've progressed quite nicely, but most of the fat seems to sit around my stomach (which i'm sure it does for most people). I've been looking at articles on the net on cutting; some seem extreme (but i'm no expert) and other seem really simple.

What is the route to go here? Keto diet, or just cut 500 cals from your diet (mainly carbs)? I plan to stay on the same training routine (i'll just jumble the exercises up a bit) because i don't want to lose strength, and hence muscle mass. I guess i wouldn't mind looking like an aesthetics model for a bit

Here's the second thing. My partner also needs to lose weight. She is 167 cm, weights 76 Kg, and currently has around 24% body fat. I've got her training better, but her eating habits are poor. She's game to eat better but would like to do it with me (helps keep her on the straight and narrow). She is on cholesterol meds.

The keto diet seems very interesting, but will weight loss be too fast to maintain? Should we maybe start with a keto diet, then slowly introduce carbs again, and switch to carb cycling?

Thanks for your comments!

Hey bud, firstly you need to read the PCT section under articles. Two weeks after sustanon you plan to start PCT? You will not recover.

You need to wait 54days for those longer esters to clear your system.

Also wait a minimum of 6 weeks after you complete PCT before ypu look at cutting. This is to maintain as much muscle as possible.

Have just skimmed through your post, but other members will no doubt advise you with diet...

Have you ever cut before? What did you do, did it work?

Just remember there are many ways to skin a cat. So it boils down to what way of eating works best for YOU when cutting. Just cutting cals may dice me up or going keto may dice pyro (up for example). Plus the other thousand methods and programs out there.

I suppose if you lack cutting experience you could just pick a method and go with it. Then next cut try another, etc. This is a lot about getting to know yourself too.

I don't like your training split. A whole day dedicated to Bi's and another for Tri's.. :blink:

Hey bud, firstly you need to read the PCT section under articles. Two weeks after sustanon you plan to start PCT? You will not recover.

You need to wait 54days for those longer esters to clear your system.

Also wait a minimum of 6 weeks after you complete PCT before ypu look at cutting. This is to maintain as much muscle as possible.

Have just skimmed through your post, but other members will no doubt advise you with diet...

Thanks. This was just some advice i got from other people, I haven't done much of my own research into the PCT to be honest. I'll be sure to have a good read on it though.

I like planning things in good time, but i'm happy to wait and do things right as well.

Have you ever cut before? What did you do, did it work?

Just remember there are many ways to skin a cat. So it boils down to what way of eating works best for YOU when cutting. Just cutting cals may dice me up or going keto may dice pyro (up for example). Plus the other thousand methods and programs out there.

I suppose if you lack cutting experience you could just pick a method and go with it. Then next cut try another, etc. This is a lot about getting to know yourself too.

I have never cut before. And the options are just too many as to how to do it, and ideally I would want something I can use that benefits my partner and I both.

I don't like your training split. A whole day dedicated to Bi's and another for Tri's.. :blink:

Its not so much a whole day spent on Bis and another on Tri's. For each, i only do three exercises, 4 sets of 8-12. I generally use these days to stretch, do some abs, cardio, etc. Mid week I also have a regular 'family' dinner, so it just helps for time. Saturday is the same thing with Tri's. Purely for time. Sometimes i will combine them, especially if for some reason i can't make it to train.

Hello everyone,

Hope everyone has started the year of with a bang!

I seem to come across were some keto diets are:
- High protein, high fat, low carb, but also have a caloric deficiency, and
- High protein, high fat, low carb, and no real limit for calories.

Is there a standard? And are both effective?

If you're following the former of the two I've come across, surely your RDI (for argument sake is 2400 cals) would never allow you to eat between 8-10g or carbs per kilogram of lean mass? I'm around 78kg now, and that would be 2496-3120 cals just on carbs. You then have to include your one gram of protein per pound of lean body mass; 690 cals protein.

So is the calorie controlled approach wrong for body building? Or does the restriction on calories just go out the window when you carb up?

** Values are for explanation and are not intended to be 100% accurate.

Hay budy

Have a look through my thread , I am currently on keto and cals have a lot to do with how your body reacts , I'm sure you will find a answer when reading through some of the questions and post's

donkiekong wrote: Hay budy

Have a look through my thread , I am currently on keto and cals have a lot to do with how your body reacts , I'm sure you will find a answer when reading through some of the questions and post's

Your clen post? I didn't see one related to keto...

Oky