Originally posted by Cardinal
Use your current rather than your goal weight to calculate daily caloric intake.

If you want to run a cyclical ketogenic diet, for the ketogenic phase, run protein at about .8-1 grams per pound of lean bodymass. This will be adequate and will ensure that you stay in ketosis if that is something you care about.

Others will fill you in more on the refeeds, but I suggest you start with at least 10-14 days in ketosis before doing your first carb load or refeed to allow your body to adjust to ketosis.

Initially you may be able to see up to 3-4 lbs fat loss per week given your rather high starting %bf. Once the weight loss slows, aim for 1-2 lbs/week max if sparing muscle is a priority.

Ratios do not mean anything so far as reaching ketosis goes, but as a general guide for a ckd something like 65% fat, maybe ~30% protein or so and 5-10% carbs are general guides. Again, those are nowhere near set in stone. Keeping protein in check and more importantly a general dearth of carbs will get you in keto.

Check out c-k-d . c o m for more info on keto.

Originally posted by Cardinal
Your workouts will probably suffer a great deal due to the metabolic shift and more pertinently due to very low glycogen stores during that first transition.

Don't just concentrate on cardio. In fact it may not be so necessary to perform that much cardio during the first week or two. Definitely keep lifting. It won't be easy and your motivation may be nill, but keep it up nonetheless. I would save what energy you have mainly for your training sessions.

I second Prince's recommendation to get Lyle's ebook on keto dieting. It is pretty much 'the' manual for ckd. You will also get a good idea of how to integrate dieting with training to achieve optimal results.