18% bf is my goal for the end of the year as well; I have quite a bit further to go than you do though, Andrea.
Erm, I don't mean to hijack your thread (I can start a new one, if you'd prefer), but I was wondering...
I'm curious, do you object to ketogenic approaches in general, or specifically Protein Sparing Modified Fasts (PSMF)? Ketogenic diets are regularly used as an alternative treatment for epilepsy, and I thought that PSMF methods can also be followed under medical supervision for short periods of time with little to no long-term detrimental side affects. As long as patients also address their lifestyle/habits/emotional approach to food, I've always believed that ketogenic diets have their 'time and place'. I'm sure we all read way too much on this kind of stuff
; I'm curious which aspect of the approach you've found to be harmful. I think it's a really interesting conversation, and I so rarely have the chance to chat with people who are actually interested!
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Katerina, it sounds like you've found a great love for strength training - I'm kind of jealous!
neurodoc (Andrea) makes a good point about bulk/cut cycles: adipocyte hyperplasia (ie. your body making extra fat cells) means that most people who have been overweight in the past can gain weight faster in the future, and easier than if you've always been lean. It looks like you're already a reader of the t-nation stuff, but I'll point out a few articles I've enjoyed reading in the past regarding the bulk/cut phases:
http://www.t-nation.com/free_online_...ut_getting_fat
http://www.t-nation.com/free_online_..._about_bulking
I know that some people also enjoy using carb/calorie cycling as a compromise between the two cycles, so that you're never doing either for an extended period of time; might be something else fun to look at.
I always kind of think of 'bulk' phases almost like pregnancy (bear with me
); common recommendations for pregnant women are to increase daily intake by 300kcal a day for the second and third trimesters, and to ensure the nutritional density of their food (also ideally getting most of their kcal from whole foods). Many women kinda go overboard with that though, considering that you can get an extra 300-500kcal by eating a banana and having a glass of milk!
Sometimes, a little goes a long way (or so I've read
).
I'm not an expert by any stretch of the imagination on the subject; but I'm sure that if you do your research and continue to make healthy choices for your fitness goals (as it sounds like you are doing already!), you'll reach your goal. Best of luck!
EDIT: Just found this nifty article, geared more towards powerlifting.
http://articles.elitefts.com/nutriti...-powerlifting/