Althalus
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Well I've been doing a Ketosis diet to lose weight, and taking ECA. So far I've lost a decent amount of fat, but also some lean body mass. My questions are:
1) I was thinking of taking BCAAs before my fasted morning cardio and before my workout later in the day. There's been debate over 4:1:1 or 2:1:1 (Leucine:Isoleucine:Valine). Is this difference a deal breaker, or will I just be fine taking 2:1:1? For that matter, what is a good recommended dose? I'd imagine something like 10:5:5 (or in the case of 4:1:1, 20:5:5) would be good, but I'm unsure. Also if anyone has any other times they prefer to take them feel free to list them.
2) I've read lots of conflicting information about calorie composition. Some have said exactly enough calories from protein to get 1g protein:1lbs LBM, then the rest from fats (for instance, someone with 160lbs LBM should only take 640 calories from protein etc etc), meanwhile there are others saying 70% protein/30% fats. Which is correct here?
3) I planned on doing an ECA cycle of 1/2/2/3/3/3/2/1 with each slash separating in to a new week, each number indicating doses (25mg E, 200mg C, 81mg A taken every other day). I've read in some topics where people up their doses every 3-5 days, making much shorter cycles. Is this just one of those "let your body decide/tell you" things, or is there something I need to know?
4) One post I read mentioned keeping your receptors clean, and not to cycle on for longer than a month, yet plenty of other posts had people doing cycles for several months at a time. The same post in the former part of the first sentence mentioned taking 1 Benadryl at night to keep them clean. Should I do this if I am doing a 2 month cycle, or should I just not do a 2 month cycle at all? Alternatively, is the 1 Benadryl/night thing just a good practice to do no matter the cycle length?
5) Refeed days. I was planning on doing one every week. Is there anything especially important to know here, other than to eat plenty of carbs? One post I read said "What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg." Is this a good measurement to go by, or does anyone have a different one?
6) I'm doing a 4 day on, 1 day off workout cycle (morning cardio only on on days). Chest/tri, back/bi, legs/abs, shoulders/traps. Too much? Curious to see what some of you other guys did. One thing I can see this being a problem with is my refeed days. Would working out on a refeed day be ok? I would think a refeed every 5 days would be too much, but every 10 would be not enough.
If I can think of any more questions I'll add them. Thanks for any of the help, and sorry if I'm asking stupidly obvious questions. I don't mind doing the research, but in the fitness world, some information changes so often it is hard to get a consistent report from each source while still maintaining an informed stance...and don't even get me started on the "new research shows that maybe perhaps it kinda does this/is better than X" posts. x_x
1) I was thinking of taking BCAAs before my fasted morning cardio and before my workout later in the day. There's been debate over 4:1:1 or 2:1:1 (Leucine:Isoleucine:Valine). Is this difference a deal breaker, or will I just be fine taking 2:1:1? For that matter, what is a good recommended dose? I'd imagine something like 10:5:5 (or in the case of 4:1:1, 20:5:5) would be good, but I'm unsure. Also if anyone has any other times they prefer to take them feel free to list them.
2) I've read lots of conflicting information about calorie composition. Some have said exactly enough calories from protein to get 1g protein:1lbs LBM, then the rest from fats (for instance, someone with 160lbs LBM should only take 640 calories from protein etc etc), meanwhile there are others saying 70% protein/30% fats. Which is correct here?
3) I planned on doing an ECA cycle of 1/2/2/3/3/3/2/1 with each slash separating in to a new week, each number indicating doses (25mg E, 200mg C, 81mg A taken every other day). I've read in some topics where people up their doses every 3-5 days, making much shorter cycles. Is this just one of those "let your body decide/tell you" things, or is there something I need to know?
4) One post I read mentioned keeping your receptors clean, and not to cycle on for longer than a month, yet plenty of other posts had people doing cycles for several months at a time. The same post in the former part of the first sentence mentioned taking 1 Benadryl at night to keep them clean. Should I do this if I am doing a 2 month cycle, or should I just not do a 2 month cycle at all? Alternatively, is the 1 Benadryl/night thing just a good practice to do no matter the cycle length?
5) Refeed days. I was planning on doing one every week. Is there anything especially important to know here, other than to eat plenty of carbs? One post I read said "What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg." Is this a good measurement to go by, or does anyone have a different one?
6) I'm doing a 4 day on, 1 day off workout cycle (morning cardio only on on days). Chest/tri, back/bi, legs/abs, shoulders/traps. Too much? Curious to see what some of you other guys did. One thing I can see this being a problem with is my refeed days. Would working out on a refeed day be ok? I would think a refeed every 5 days would be too much, but every 10 would be not enough.
If I can think of any more questions I'll add them. Thanks for any of the help, and sorry if I'm asking stupidly obvious questions. I don't mind doing the research, but in the fitness world, some information changes so often it is hard to get a consistent report from each source while still maintaining an informed stance...and don't even get me started on the "new research shows that maybe perhaps it kinda does this/is better than X" posts. x_x