CKD strength FAIL!!!!

[jypoll]

I am on day 9 of my first CKD, my first scheduled re-feed is not until day 11 so i haven't had many carbs in the last 9 days.

Today was my first max effort bench day since i started the diet. I usually do 5x5 so i attempted what i did my last ME bench day. My last ME bench was about 5 weeks ago and i managed 195x5x5x5x5x7, i only do 5reps until 5th set then i go to fail. So today i did light warmup and did 195x5 very surprised as last rep was hard. so i dropped to 185 and only managed 4 reps, 5th rep almost smashed my face in. then i did 165x4 (to fail) and finally 135x4 (to fail)

the first couple reps at 195 felt normal, quite easy, but then every rep my strength just fell. Obviously i realize i have no glycogen stores so my endurance is way down. Should i be concerned about losing all my strength on diet? and how should i be doing my workouts to maintain my muscle because as you can see 5x5=fail.?

[Back In Black]

Did you read this at all?

http://forums.steroid.com/showthread...ghlight=cyclic

[gbrice75]

Will you be refeeding every 7 days? If so, why haven't you had one after 9 days??

Personally I'm not a fan of CKD at all. It always left me week and cranky. However, I have seen others make great progress.

[jypoll]

yea i read that but a few weeks ago, i guess i forgot how useless you become by the end of the week,

weekly refeed starts tomorrow, skipped first refeed because i was post-comp resting so minimal gyming

i am still trying to figure out how many carbs to eat on refeed, GB you had been helping me on my other thread last few days, "ketogenic and health", do you have a suggestion for my refeed?

[gbrice75]

What are your macros during the keto phase?

You will want to bump carbs way up, and brings fats down as low as possible that day. I would also try to arrange it so that my most intense workout (e.g. legs) fell on the following day.

[jypoll]

My macros are (as suggested by you):
220g protein
25g carbs (I find this tough I usually get 30)
125g fat
For 2100kcals

I will gym early Thursday, the will eat all day how about:
220p
225carb spit into 4 meals
36fat for 2100

Then Friday:
220 p
125cArb (divided into 2 early meals except for 5-10 saved for broccoli post wo.)
81fat

[gbrice75]

Kinda confused... are you doing 2 refeed days?

I'd keep it at a single refeed day and significantly bump carbs - maybe 300-400g for that one day.

I don't like the Friday macros at all tbh.

[jypoll]

Yea I didn't want to have carbs Friday but I couldn't have all on thurs without going over, so I just max on carbs and try to cut fat on thurs even if I go a little over 2100
220p
350c
20fat( even if I try to cut them, there will still be some fat in my eggs and chicken)
2460kcals

[gbrice75]

No worries, you don't have to cut fat completely, just keep it as low as possible - but don't kill yourself over it. 40-50g is fine imo.