Help lowering BF

[cdan19]

I'm in an ACL brace (5/15/13 injured.) I cannot walk up a stair yet and maybe facing surgery. My current maintainence calories are 3,045 (203lbs x 15) tracking on fit day past week averages are 2,544 cal, 80 fat, 237 carb, 265 protein. My current lifting program is obviously all upper body, workouts are m-t , off, t-f, off off, repeat. Chest , Back, off , shoulders, tri's and bi's. Im currently trying to run super sets and an occassional giant set adding a drop at end of each exercise to try and keep heart rate up. BF running high at 18. I would like to cut the BF without sacrificing much muscle mass, I understand there's a trade off. Without being able to do the big multi joint movements like squats, deads, cleans, bent over rows Im limited. I would like to bring my BF down to the range of 14 and run a SDMZ, 4Andro Osta RX cycle. I'm thinking I maybe able to hit the heavy bag for some limited cardio but other than that I'm kinda stuck. Can't walk well enough to get cardio or ride a bike, certainly can't do stepper or stairs. Any thoughts or idea's. I don't want the BF going up so is my only option to cut cal's and carbs increase protein. What numbers would you target? Any help is as always greatly appreciated.

 

[lilgumby]

Good luck to you and healing . For body fat loss and retainng muscle ,I turned into a HUGE keto fan . Under 20 carbs a day for me and refeeds start friday afternoon into sunday morning . I personally think i need to cut my refeed to every two weeks instead of every week and stop carb loading saturday night instead of sunday morning

The food taste great and i am melting fat away and staying at the same body weight .

If you want a traditional approach to dieting , I would shoot for 50% protein 30% carbs and 20% fats

 

[cdan19]

@lilgumby appreciate it, it'll take some work getting carbs below 100 and beyond but you may be right about that. I ran keto in past at or below 60 carbs re-feeding every 4th day. your commitment to it is awesome. I'll have to work a gradual change cutting carbs maybe 40-60 each day, maybe getting them from green leafy in the form of smoothie keeping fiber high, until I get below a 100 consistently. Thanks

 

[dogsoldier]

Why would you say getting carbs below 100 grams would be an issue? What are you eating? I also do not believe that a carb refeed every 4 days is the best thing. I am also running a Keto plan. My macros look like 60 Fat, 30 protein and 10 carbs. This goes on for 2 weeks, then one day of savage eating high carbs with low fat.