I’ve binge watched many of Cole’s videos, and if you have too you’ll know he recommends a whole variety of different plans. However, I’m wondering if you have a specific recommendation for my circumstances in particular.
Height 6’1. Weight 235-240 depending on the day. Goal is to be in the 220s, and as close to 200lb as possible if I get really ambitious. Activity: Work at a hospital, so I’m on my feet walking most of my 12 hour shifts (3x/week) getting back into muay thai and jiu jitsu.
As for plans, I’m wondering what you recommend for a refeed, calories/macros/specific meal recommendation. Perhaps something that worked great for you. Ketogenic? Carbs? What are your thoughts? As far as fasting, I’ve found 48hr to be my sweet spot. I’m thinking rolling 48s, as they’re more effective than 24h, and 72 just made me miserable. OMAD on other days? What do you think?
If you’re good with 48s, run rolling 48s. Keep the refeeds below 1000cal and low carb. You should drop the weight pretty fast.
I mixed 48s and OMAD for about 2 months to lose 30 pounds. I went from 242 down to 210. I found going zerocarb/carnivore helped me a lot on the refeed as I struggle with sugar addiction. I’ve fallen off the wagon, but am trying to get back on.
Similar stats as you… 6’3 and 242 when I started last week. Down to 234 in a week (some water weight I’m sure). This is my second time cutting hard due to generally being lazy over last year with a new baby.
Here’s what I’ve found most manageable for a weekly schedule- 48hr fast followed by a 72, followed by 2 days of OMAD. Repeat. I fast hard during the week (the 48 then 72) and then allow myself Friday and Saturday to eat with my family. It’s been trial and error but I found that allows me to keep going without falling off the wagon or backtracking too hard.
Simplicity and action make all the difference. My OMAD meals tend to be steak, chicken or fish with salad and veggies. We grill a lot. I stay lighter on the carbs…protein focused. Keto def helps but I prefer to stay sane and not get hung up on it right now. Also let’s me eat out if we want to do that. If I plateau I’ll tighten up the diet.
I’ll only add that it’s important to drop the carbs and overcome any sugar and food addiction that you (probably) have. Dropping the carbs makes refeeding much easier, so that you are not just getting hungrier the more you eat…
Stick to real food. If you want to make this easier, drop all grain, breads and carbs.
Remember to never go back. You may maintain if you’re feeling it’s extremely difficult, but never gain!
my personal advice - if you have a lot of weight to lose - don’t break ketosis too often. Once a week is completely fine. I have done keto for a whole year, which wasn’t optimal at all as I felt too stressed. Breaking ketosis once a week seems to do the magic for me. I don’t get tempted to eat a bunch of carbs after breaking ketosis once a week. Note - this is not optimal if you do high intensity training.