Cyclic ketogenic diet Archives - Making Sense of Modern Fitness

With no powerlifting meets on the horizon, a host of bodyweight exercises I want to master and feeling a general lull in my training, I figured it's about that time of year again: I'm gonna lose some weight. (I'd be lying if I said it wasn't for some aesthetic reasons as well.) Last year I went through this journey experimenting with intermittent fasting, carb cycling and performing zero cardio to achieve my goals. Unfortunately, I think I made a mistake in getting down to a mere 1,200 calories on rest days and 1,500 on workout days. This time around, I want to ask; can I drop to an even lower weight without dropping the calories so low?

I've been spending the last few months trying to hash out what I want to test on this new round of fat loss. After a bit of deliberation, I've set out a rough plan for what I'm going to do for the next few months:

Phase 1: Eating 'clean'

The first phase will probably be 2-3 months in duration. Eating 'clean' seems to be a really popular idea among people trying to optimize their health and weight. It's appealing for a number of reasons, most important for a lot of people being the idea that as long as you're 'eating clean' you don't need to count your calories. Whether it's because when eating minimally processed 'clean' foods you'll feel full when you're meant to, or because you subscribe to the idea that 'a calorie is not just a calorie,' it's presumed that there is no need to weigh and measure your food.

Well, that suits me just fine because the few times in my life I've tried to keep an online food log and be super precise with my eating, I've gotten rather agitated and annoyed - which will make Phase 2 and 3 particularly tough.

Phase 2: Meticulous Weighing

I'm really not a type-A personality. I don't feel the need to know exactly what I'm putting in my mouth at all times - I'm okay with a little ambiguity. Unfortunately for this phase though, I'm going to need to weigh, measure, and calculate the nutritional profile of everything I put in my mouth. This phase will last until I reach a few pounds below the top end of the weight class I want to compete in. (132.5 lb. up to 148.5 lb, so I'll stop around 145lbs)

Phase 3: How much can I eat?

I recently watched a video about the kind of metabolic damage that figure athletes / bodybuilder / average dieters (particularly women) go through when trying to cut down their weight.

While I don't think I'm suffering from a particularly low metabolism, it sure does sound fun to see just how far I push my calories without gaining back more than 3-5 pounds. This will be a ridiculously slow process, so I'm not sure how long this phase will last.

Where I'm Starting

When last we left, I was weighing in at 154. Nowadays I've gone up to ~160, which is a weight that's been holding relatively steady regardless of what I've been eating (within reason of course). I did sort of push the calories the past few months in anticipation of this upcoming experiment, so hopefully I'll have a little more room to work with! The past 2 weeks I've tracked my weight daily to see what the natural fluctuations are: