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


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.

My Keto Cutting Cycle: Weeks 10 and 11


Initial Numbers:           Before Carb-Up:           After Carb-Up:


Weight:173.6                                    Weight: 170.6                              Weight: 173.6

Body Fat: 13.5%                                 Body Fat: 12.7%                                    Body Fat: 13.5%

I feel like my progress is definitely slowing down a little bit and I don’t like being on a cutting cycle for more than three months, so I think I will start bulking again shortly. I’m not as lean as I’d like to be (below 10% bodyfat), but this is definitely the most cut I’ve been yet. I think the bodyfat reading from the scale may be a little high, but it is probably fairly close. I can see the outlines of my abs now, but still don’t have a low enough bodyfat to have a defined six-pack. During my next bulk, I’m going to focus on increasing the size of my ab muscles, which I think will help. Other than that, I’m definitely starting to notice a drop-off in my strength at this weight, so I will probably stop in one to two more weeks.

My Keto Cutting Cycle: Weeks 8 and 9


Post-Vegas:           Before Carb-Up:           After Carb-Up:


Weight:177.6                           Weight: 170.6                             Weight: 173.6

Body Fat: 15.4%                       Body Fat: 13.0%                                 Body Fat: 13.5%


I had an awesome week in Vegas, but didn’t even worry about anything diet related. Naturally, this means lots of unhealthy food and tons of alcohol. Fortunately, since the change was to far richer food, I wasn’t able to eat that much of it. Additionally, I pretty much walked everywhere I went instead of taking cabs. For these reasons, I managed to only put on about two pounds and a percentage point of body fat, which I’d say is a resounding success for a week in Vegas.

I jumped right back into ketosis the day after getting back and actually had a nine day low-carb stretch so I could keep the carb-up on the weekends. This amount of time was pretty brutal, but as you can see by the numbers, I managed to drop a ton of body fat over these two weeks. I was hoping to get my body fat down to around 12% on this cutting cycle, but I really don’t want my weight to fall too far below 170 pounds, so I’m going to see where I am in couple more weeks and see if I want to start bulking again.

My Keto Cutting Cycle: Weeks 5-7


Initial Numbers:           Before Carb-Up:           After Carb-Up:


Weight:180.4                                     Weight: 175.5                              Weight: ????

Body Fat: 14.9%                                 Body Fat: 14.2                                    Body Fat: ????


It has been a really good two weeks as my body fat is almost down to 14%. I can definitely notice changes in my physique as I’m starting to look quite a bit leaner. Appearance-wise, the day after a carb-up seems to be the best as muscles tend to appear noticeable bigger from the water weight.  However, I’m travelling to Las Vegas for a week, so I’m not doing a carb-up at home. I’m just going to take the whole week off, try not to do too much damage while I’m there, and jump back in when I get back.

My Keto Cutting Cycle: Weeks 3 and 4


Initial Numbers:           Before Carb-Up:           After Carb-Up:


Weight:183.0                                     Weight: 177.0                              Weight: 180.4

Body Fat: 15.4%                                 Body Fat: 14.6                                    Body Fat: 14.9%


These weeks have gone by pretty fast. I’m still seeing pretty good progress overall, but it has certainly slowed down from the initial honeymoon period that this diet always provides. My body seems to have fully adjusted and my energy levels are more or less back to normal. When shifting in and out of ketosis each week, I notice changes in my overall energy, but they aren’t enough to affect me. I’m still really enjoying the weekend carb-up periods and actually ate a Domino’s pizza for the first time in years last weekend. Whatever that company did to fix their pizza is awesome because it was delicious. Mentally, it still feels strange allowing myself to eat so many carbs each weekend, but it works amazingly well so I’m just enjoying it while I can. The real key is hitting the gym really hard on Monday morning to deplete all that muscle glycogen that just got stored. Fortunately, this is pretty easy to do after all the carbs.

My Keto Cutting Cycle: Week 2


Initial Numbers:           Before Carb-Up:           After Carb-Up:


Weight:182.6                                     Weight: 178.6                              Weight: 183

Body Fat: 17.4%                                 Body Fat: 15.2                                    Body Fat: 15.4%


I had something come up, so I haven’t been able to blog for a bit, but I took plenty of notes, so time to jump back in. I was definitely more into the groove of the diet this week. I started getting my eating into a daily routine, which makes it a lot easier for me since I don’t have to think about every meal I’m going to eat. I can tell Chipotle will definitely be my friend thoughout this cutting cycle. I can tell now when my body drops into ketosis after my carb-up days. When this happens, I am noticing some of the mental fogginess and tiredness that often happens when the body is trying to get used to using ketones. Nevertheless, I’ve still been able to push myself in the gym and get in good workouts. Cardio, however, is always a struggle on low-carb, so I’m just doing 20-30 minutes a few times a week. It seems like I’m going to put on about 5 pounds of water weight each weekend, but I was pretty pleased that my body fat remained so low after the carb-up this week.

Guide to Eating Out on a Ketogenic Diet

images (11)

Ideally, you would be able to prepare all of your meals for keto at home in order to completely control your diet. However, if you are anything like me, doing this day in and day out is pretty much impossible. Eating out on a ketogenic diet can be VERY difficult and until you develop a really good understanding of the macronutrient ratios of foods, making good choices can be challenging. Therefore, I’d like to provide some of my personal favorite suggestions for eating out on a ketogenic diet. This list is by no means comprehensive, but these options are all widely available and I find them to be the most convenient choices.


Chipotle Mexican Grill

In general, I find Chipotle to be by far the best all-around restaurant for any diet. It is highly customizable, fast, relatively inexpensive and can easily be split into two meals. For a ketogenic diet, just make sure you avoid the tortilla, rice and beans.

What I Order:chipotle salad

Chicken Salad with
Fajita Vegetables
Mild Salsa
Sour Cream

Nutrition Totals:

Calories: 660

Fat: 40g

Protein: 48g

Net Carbs: 12g


Jimmy John’s Unwich

Many sandwich places will offer to replace bread with a lettuce wrap, but Jimmy John’s is my personal favorite because it is so quick. Order any of their sandwiches as an unwich for a super easy low-carb lunch. The gargantuan is huge and can easily make two meals if you will be away from home


jimmy johns unwhich

What I Order:

Italian Night Club w/ Peppers

Nutrition Totals:

Calories: 618

Fat: 51g

Protein: 29g

Net Carbs: 8g





In general, fast-food burger joints like this aren’t going to provide a ton of options for a keto dieter. In a pinch, you can make them work by ordering a couple dollar menu burgers and eating them without the buns, but I don’t recommend making that part of your daily routine. However, Wendy’s stands apart in that it offers really excellent salads, one of which is perfect for a keto diet.


What I Order:

wendys cobb salad

BLT Cobb Salad w/ Avocado Ranch Dressing

Nutrition Totals:

Calories: 490

Fat: 30g

Protein: 44g

Net Carbs: 8g



Other “Sit-Down” Restaurants

Honestly, whenever I’m doing keto, I try to avoid most of these restaurants unless I’m on my weekend carb-up. However, if it’s unavoidable, my top choice is to go to a steakhouse. Any steak is fine, but make sure you watch out for the sides. Ask to swap any potatoes or chips for a Caesar salad without croutons or steamed vegetables.

If you find yourself somewhere where you really have no clue what to order, just pick a Cobb Salad. It’s almost impossible to go wrong with that choice and it will be available at a large majority of restaurants.


My Keto Cutting Cycle: Week 1


Initial Numbers:           Before Carb-Up:           After Carb-Up:


Weight:185                                            Weight: 180.6                              Weight: 182.6

Body Fat: 17%                                        Body Fat: 15.5                                    Body Fat: 17.4%


After my less than pleasant last week, I took a couple days off before jumping into the cyclical ketogenic diet that I know to be significantly easier to follow. The Four Hour Body diet did prove to be effective in that I lost both weight and body fat, but I felt quite a bit weaker in the gym after the week and would not have been able to sustain hard training.


Don’t let the big drop in weight surprise you. Although I certainly loss some true weight, a large portion of this is simply water weight. A reduction in carbs always makes your body retain less water, so you should experience a similar unexpectedly large drop in the first week. Although this can be fantastic for motivation, it is important to know that it is not true weight loss and anyone using a cyclical diet will experience a similar weight increase after a carb-up. These large fluctuations in water weight have been the bane of many dieters (particularly women, who have even larger fluctuation throughout the month). Try not to let day to day changes in either direction effect you; just stick to the overall plan and you will succeed. This water weight variation is another reason keeping track of bodyfat is so crucial for measuring success.

My Ketosis Cutting Cycle: The Week Before


I just spent the past 6 months bulking, and even though I tried to do it as cleanly as possible and my muscle mass and strength were growing consistently, I finally reached that point where I looked in the mirror and thought ‘Ugh, I’m starting to look fat!’ So begins the much less fun dieting phase.

I plan on writing about my experiences during this ketosis cutting cycle to give you an idea of what to expect. I will be documenting my weight and body fat during the diet. Unfortunately, for body fat, I will just be using a scale with a biometrical impedance analysis. These scales can be notoriously inaccurate, particularly for lower body fat percentages, which they tend to overestimate. To try to combat this, I will be weighing myself at the same time first thing in the morning. I expect that once I start to reach lower bodyfat levels, the scale reading will be too high, so I’ll probably have to gauge progress visually.

  • Initial Weight: 195
  • Initial Body Fat: 17.5%

I just finished reading Tim Ferriss’s book, The Four Hour Body and I figured I’d give his diet a try since it was one I’d never used before. Even though his book has some very interesting information and the diet did seem effective at first, I found that I just couldn’t handle it. It requires eating a significant amount of beans, which tended to upset my stomach. Additionally the repetitive and restrictive food list left me feeling constantly hungry. Throughout the week, I felt mentally dreary, had persistent headaches, and felt extremely fatigued. As a note, some of these symptoms certainly occurred due to the sudden reduction in calories and carbs and will also occur the first week of the keto diet if you just jump into it. This is known as “keto sickness” and is just a result of your body reacting to the sudden diet change and carb reduction. For this reason, if you have been on a high-calorie high-carb diet, I recommend using two transition weeks where you slowly reduce carbs and food intake until you reach the amounts you determined in How to Set Up a Keto Diet Plan.