BTW Prince, yes I've dieted for fat loss a couple times. The first time I went from 15% to 10% in 6 weeks, and the second time (still going at it now) I've gone from 16% to currently 7% and planning on hitting 6% by the end of next week...it's been 9 weeks.
The plan I was going to recommend to him is basically the plan I followed this time, to go from 16% to 7% without any muscle loss as far as I can tell, and my piece of shit calipers concur.
For the first 6 weeks of dieting you use a 50/35/15 ratio of protein/carbs/fat, and you progressively lower calories by 200/week for 6 weeks.
After this, you take a week of "off" dieting to give yourself a break, don't gorge but don't supress either, this week is optional but it does help a lot.
Then, you go into a ketogenic diet for 4 weeks (maybe less or more, depending on how well it works), personally I started with a CKD, and am now going into a TKD for a few reasons.
With the CKD you eat protein and fat during the week with a 25-30% : 70-75% ratio, with 3 hours between meals and supplment with calcium, magnesium, multivitamin/mineral, and optionally fiber, creatine and glutamine.
On the weekends you carb load, the purpose of this is to saturate glycogen sotres with enough glucose to fuel your monday and teusday workouts, but prevent fat re-gain. So, lots 'o carbs (about 8-10g per kb of bodyweight), 1g of protein per pound, and little fat. Personally, I use a 36 hour carb load.
Before the carb load you perform a "depletion workout", this is high rep low rest period circuit training type workout, and you stop short of failure, very short, like 3-5 reps. Have about 25g of carbs before this workout, the purpose is to deplete muscle glyocgen as fully as possible, so they will take up as much glucose as possible during the carb load.
On a TKD you don't change your training at all, just follow the keto ratio's of 25-30% protein, 70-75% fat, and eat 25-50g of glucose based carbs (not fructose/fruit of dairy) before or after your workouts...whichever you prefer. I'm doing before.
After this you take a week of "off dieting" again, this should get glucose back in ya without much fat storage, as to prepare you for gaining again (if that's what you wanna do). Then, to come out of the diet, it is recommended that you use an isocaloric diet (33/33/33) and slowely go into this by slowly adding carbs and dropping fat.
A good place to reas about a CKD is here:
http://www.solid.net/lowcarb/lylemcd/
I could never find a similar reference for a TKD.
Additional optional supplements would be an ECA stack (I like dymetadrine xtreme), and green tea...both taken 2-3 times a day, I take both 3x a day and green tea whenever else I want some. Also some 5-HTP may be of use, as it's a carb suppresant, I use it 2x a day...50mg each dose.
That it, extremely effective, and keto is surprisingly easy to stick to and tastes damn great...for me anyhow.
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Complex problems have simple, easy to understand, wrong answers.
<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 2 times, lastly by TheSupremeBeing on 08-17-2001 at 10:04 PM]</font>
