My Keto Cutting Cycle: Final Analysis

keto weight loss

 

            Pre-Cut Numbers:           Post-Cut Numbers:

                   Weight:185.0                                     Weight: 167.6

                  Body Fat: 17.0%                                 Body Fat: 12.4%

keto weight loss

So, after 96 days of my cyclical ketogenic diet, I lost enough weight and body fat that I was ready to begin another bulking cycle. Overall, I was very strict with my adherence to the diet and I’m really pleased with the results I achieved. In my experience, no cutting diet I have ever used even comes close to matching the results of CKD. I easily lost weight at the rate I expected with most of the weight loss coming from body fat. Although I did lose some strength through the process, it was far less than I lost on other diets and I retained the majority of my lean body mass. During future cutting cycles, I plan on implementing even more of a strength-focused lifting program to try to mostly eliminate the losses.

I finally got around to compiling the data and am really pleased with the cut. The weight loss graph shows a consistent downtrend throughout the process with the expected jumps every weekend from the carb-loads. I started at 185 pounds and dropped to 167.6 over the three month period for a total of 17.4 pounds lost at a rate of about 1.3 lbs/week (actually a little higher than I was aiming for).

keto fat loss

 

As for the body fat, I’ve mentioned my concerns about the accuracy of the scale in the past, so the numbers may not completely reflect reality, but the percentage lost should be about right. The graph overall follows pretty much the same trend as the weight loss except for a very large spike up over the week I went to Las Vegas, which I certainly expected after all the drinking :). Overall, I went from 17% to 12.4% bodyfat. This corresponds to a lean body mass reduction from 153.55 pounds to 146.8 pounds and a body fat reduction from 31.45 pounds to 20.78 pounds. This means that 61% of the weight loss came from body fat. Overall, given that I’m naturally an ectomorph who has trouble keeping on muscle, I’m really happy with this result. I’m confident that there is room for improvement in the future too with better carb-up weekends, a targeted lifting program that aligns with nutritional intake, and no Vegas trip.

My Keto Cutting Cycle: Weeks 12 and 13

Scale

Initial Numbers:           Final Numbers:

 

Weight:173.6                                      Weight: 167.6

Body Fat: 13.5%                                 Body Fat: 12.4%

After 13 weeks of CKD, I am officially done with the cycle and will be bulking again shortly. I was hoping to lower my overall body fat to 12% or lower and I’m pretty happy with how close I got to that within the timeframe. However, at this point, I really don’t want to drop any more weight since I’m no longer looking as muscular as I would like, so I’m going to have to wait until my next cutting cycle to go for sub-12%. I’ll be posting a detailed wrap-up of the whole experience soon.

A Bit About Me

Welcome to KetoDietPlans.com! My name is Darren Megalo and I’ve been seriously involved in nutrition and fitness for the past four years. Growing up, I was always the tall, super skinny kid with absolutely no muscle and an awful physique. When I got to college and realized I weighed only 145 pounds at 6’2”, I decided it was time to finally make a change and gain some weight. However, at the time, I didn’t really know what I was doing and managed to get up to 190 pounds (after gaining the standard Freshman 15 of pure fat).  I had certainly gained weight, but now I looked chubby without nearly as much muscle as I had been hoping to put on.

 

At the time, I was pursuing a degree in Engineering Science, which I completed in 2011. So, after failing to obtain the results I wanted, I just began to apply an engineering mindset to the problem. I read and studied everything I could about fitness, nutrition, and body chemistry searching for the most optimal and efficient way to both put on muscle and lose bodyfat. I proceeded to go through several cycles of “massbuilding” and “cutting” in an attempt to improve my overall physique. Every time I was attempting to lose weight I would try a different diet, but I kept consistently running into the same problem. I would lose weight, but it was a significant amount of muscle and very little bodyfat! Finally, I learned about the science of a ketogenic diet and began applying a cyclical ketogenic diet on my cutting cycles.

 

After just a few weeks, I realized this was by far the most effective diet I had ever tried. I was consistently dropping dropping bodyfat without losing any muscle or strength, which is not easy to do with my genetics. Therefore, I wanted to start this site to share my experiences with the best diet I have ever tried and to help other people achieve their weight and fat loss goals.

Want to know more about me? Feel free to connect with me on Google Plus

 

Who This Site Is For

This site will greatly benefit anyone who is interested in losing weight, but the beauty of a ketogenic diet is that it optimizes fat loss without compromising muscle tone. For this reason, the principles of a keto diet can be ideally applied for two groups of people:

The Overweight

This diet stands out among the multitude of available dieting options for the overweight today for a couple of reasons. First, even if your goal is simply weight loss, it makes sense to try to lose only bodyfat and preserve or even add muscle in order to improve overall body composition. Second, a ketogenic diet acts as a natural appetite suppressant, which makes it significantly easier to stick to. With many other diets, I found myself plagued by constant hunger pangs throughout the day. This simply does not occur on a ketogenic diet.

Athletes and Bodybuilders

For those of you who have already developed significant muscle mass and would like to preserve this while simultaneously dropping bodyfat, a ketogenic diet is lightyears ahead of any other method. Athletes who need to maintain strength or performance on the diet should apply either a cyclical ketogenic diet or a targeted ketogenic diet.  This type of diet has been used for years by elite bodybuilders and is truly one of the only ways to preserve size while attaining very low body fat percentages.

 

Who This Site Is Not For

If you are attempting to bulk, gain weight, or add significant muscle size, a ketogenic diet is not right for you. Although it is possible to add muscle and weight with a keto diet, this is far from optimal and you should instead follow a massbuilding program.