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Critique my diet and workout regimen: GZCLP and Keto cut
Posted on 2/4/20 at 8:45 am
Posted on 2/4/20 at 8:45 am
So I'm sure yall are going to not like what I'm doing, but I'll lay it out there:
So I'm through one week and a half of GZCLP, 4 day standard version:
T1: Squat(145lbs), Bench(125lbs), Deadlift(145lbs), OHP(70lbs)
T2: Squat, Bench, Deadlift, OHP
T3: Lat Pulldowns, DB Row
I haven't been on a serious lifting schedule since high school (I'm a 34M, 250 lbs, 32% BF%). Currently on a keto cut since January 3rd, starting weight was 270lbs (using SKD) eating 1900 kcals with a protein goal of 140g/day. (I absolutely love the mental clarity I have on keto, and my energy level is top notch.) That's about a 24% deficit but hoping newb gains will let me sustain muscle mass and get some strength gains. Adding ab work this week and another T3 or two at some, but don't want to overload myself.
I think I'm in a good place workout wise and with my diet. While not ideal for gains, I need to cut my BF% obviously since I'm "obese":
Specific questions:
1. How much am I sacrificing gains by doing a low carb cut?
2. As long as I progress linearly with my lifts, then my diet is sustainable/workable correct? Obviously I'll fail eventually but that's by design of the program.
3. What BF% should I attain before I stop cutting or reduce the deficit?
Thanks!
So I'm through one week and a half of GZCLP, 4 day standard version:
T1: Squat(145lbs), Bench(125lbs), Deadlift(145lbs), OHP(70lbs)
T2: Squat, Bench, Deadlift, OHP
T3: Lat Pulldowns, DB Row
I haven't been on a serious lifting schedule since high school (I'm a 34M, 250 lbs, 32% BF%). Currently on a keto cut since January 3rd, starting weight was 270lbs (using SKD) eating 1900 kcals with a protein goal of 140g/day. (I absolutely love the mental clarity I have on keto, and my energy level is top notch.) That's about a 24% deficit but hoping newb gains will let me sustain muscle mass and get some strength gains. Adding ab work this week and another T3 or two at some, but don't want to overload myself.
I think I'm in a good place workout wise and with my diet. While not ideal for gains, I need to cut my BF% obviously since I'm "obese":
Specific questions:
1. How much am I sacrificing gains by doing a low carb cut?
2. As long as I progress linearly with my lifts, then my diet is sustainable/workable correct? Obviously I'll fail eventually but that's by design of the program.
3. What BF% should I attain before I stop cutting or reduce the deficit?
Thanks!
3
Posted on 2/4/20 at 8:55 am to KosmoCramer
1. Minimal to none.
2. Yes. Failure isn’t bad. It’s an opportunity to reset and crush what you struggled with in the beginning.
3. Personal preference. What are your goals? Do you want to be cut up or strong as shite or somewhere in between or just both?
You will hit a certain point where diet becomes more important than the actual workouts that you are doing and that’s when you can really decide where you want to go with this thing.
2. Yes. Failure isn’t bad. It’s an opportunity to reset and crush what you struggled with in the beginning.
3. Personal preference. What are your goals? Do you want to be cut up or strong as shite or somewhere in between or just both?
You will hit a certain point where diet becomes more important than the actual workouts that you are doing and that’s when you can really decide where you want to go with this thing.
Posted on 2/4/20 at 11:33 am to KosmoCramer
GZCLP is a great program, and I saw great progress on it. Ultimately you'll plateau, but with your current numbers and Bodyweight, it might be a while for you. I ran it for 3 months before switching over to 5/3/1 BBB.
One word of advice is make sure you're getting 4-5+ on your 3+ sets before you add weight the following week. This will help you stretch out the program before you plateau.
One word of advice is make sure you're getting 4-5+ on your 3+ sets before you add weight the following week. This will help you stretch out the program before you plateau.
Posted on 2/4/20 at 1:25 pm to KosmoCramer
quote:
Squat(145lbs), Bench(125lbs), Deadlift(145lbs), OHP(70lbs)
Posted on 2/4/20 at 1:29 pm to 225Tyga
Agreed. Pretty embarrassing 
They aren't 1RM for the record.
They aren't 1RM for the record.
Posted on 2/4/20 at 6:27 pm to KosmoCramer
Calories and protein and plan look fine. If you stay committed, you will be fine.
As far as how low to get, 15% bodyfat or until you feel you absolutely have to have a diet break.
Remember, despite what others will tell you on here, you do not need to chase ketones and ketosis will not help you burn BODYFAT any faster. Like ketogains says, chase results not ketones.
As far as how low to get, 15% bodyfat or until you feel you absolutely have to have a diet break.
Remember, despite what others will tell you on here, you do not need to chase ketones and ketosis will not help you burn BODYFAT any faster. Like ketogains says, chase results not ketones.
Posted on 2/5/20 at 6:13 am to lsu777
I don't even test ketones or anything like that.
Strictly just keeping carbs below 20g not for the fat burning but for how it makes me feel and satiates my appetite in a good way. (Kcals in, kcals out)
Had several non-scale victories lately which is good! Still hovering around 250, think it hit a plateau but pushing through it.
Strictly just keeping carbs below 20g not for the fat burning but for how it makes me feel and satiates my appetite in a good way. (Kcals in, kcals out)
Had several non-scale victories lately which is good! Still hovering around 250, think it hit a plateau but pushing through it.
Posted on 2/5/20 at 6:47 am to KosmoCramer
quote:
Agreed. Pretty embarrassing
Nothing to be embarrassed about. We all gotta start somewhere, and you're already doing more than like 90% of the people out in the world.
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