Question on CKD Diet , Please Help !

[gabrielsf31]

Hey Guys I started the CKD Diet two days ago, every thing is going great very little carbs, Something between 14-30g of carbs , the whole day.

I'm running into a problem, am eating my six meals a day, but am not getting the amount of fat and calories in. Protein is easy to complete, but the fat and calories are way to hard.

Question 1: Is there an issue if i dont make the amount of calories and fat g that that the diet asks.

A little info :

AGE:26
Height : 5'8
Weight: 230
Lbs. Lean Mass: 147.57
Lbs. Body Fat: 78.43
Percent: 34%

Question 2: I really would like to get into the low 20% for now. Would this be a good diet to recommand?

Thanks

[audis4]

Post a pic....34% is extremely overweight. I don't really know anything about the CKD diet so I will let those who do chime in.

[gabrielsf31]

Here are my pics, I really want to lose this gut. I work out 5 times a week. 30 minutes cardio in the afternoon around 7 pm and 1hr workout. I am a very dedicated person, i know the main thing is my diet. i dont eat junk food, just eat at the wrong times, which is even worse. I was thinking about the Cdk Diet, but i came up with another diet, after view many thread , please let me have some feed back thanks

6 Meal Diet

7:30am Cardio 30-45 minutes
8:30am Protein Shake with Skim Milk / 4 egg whites (little to no carbs) 12carbs
10:30 10 slices of Turkey 20g of protein no carbs
12:30 pollo tropical 1/2 a chicken white 12 fat/0 carb/72g protein
2:30 protein shake with skim milk 11g of carbs
4:30 10 turkey slices 20g of protein
6:30 workout
8:00 protein shake with skim milk

total marcos of the day

206 g protein / 34 g carbs

what do you think , please let me know thanks

[GUnit33]

Ok totally missed this...

Anyways, here goes

7:30am Cardio 30-45 minutes
8:30am 8 Egg Whites 1/2 cup Oats
10:30 2 Cans Turkey w/ Flax
12:30 8oz Chicken Veggies
2:30 protein shake 1/2 cup oats
4:30 2 Cans Turkey w/ Flax
6:30 workout
8:00 Cottage Cheese w/ Flax

Notice the can's of turkey. They're more convieniet and aren't deli produced, you can get more protein that way, and it isn't very filling and adds to cal intake...this should get you started...wait till Audis gets in here.

[GUnit33]

Flip 2:30 and 4:30 to get carbs in before your workout...

[gabrielsf31]

Man this is perfect

is there something else than cottage cheese?

[GUnit33]

Yougurt?

[gabrielsf31]

That sounds good, but isnt that high in carbs to be eating so late

[GUnit33]

If you can eat cottage cheese, I'd suggest that, but yougert is a good alternative for a late night meal....either that or a protein shake?

[gabrielsf31]

thanks mans, i will be starting my diet tom.

is there a certain time i should not be eating after

[audis4]

Here are my pics, I really want to lose this gut. I work out 5 times a week. 30 minutes cardio in the afternoon around 7 pm and 1hr workout. I am a very dedicated person, i know the main thing is my diet. i dont eat junk food, just eat at the wrong times, which is even worse. I was thinking about the Cdk Diet, but i came up with another diet, after view many thread , please let me have some feed back thanks

6 Meal Diet

7:30am Cardio 30-45 minutes
8:30am Protein Shake with Skim Milk / 4 egg whites (little to no carbs) 12carbs
10:30 10 slices of Turkey 20g of protein no carbs
12:30 pollo tropical 1/2 a chicken white 12 fat/0 carb/72g protein
2:30 protein shake with skim milk 11g of carbs
4:30 10 turkey slices 20g of protein
6:30 workout
8:00 protein shake with skim milk

total marcos of the day

206 g protein / 34 g carbs

what do you think , please let me know thanks

Well, to start, I want you to calculate your maintenance cals here....http://www.bmi-calculator.net/bmr-ca...mr-formula.php
Once you come up with a number, click the 'daily calorie needs' highlited in blue under the metric forumla.

Once I see your calorie intake to lose weight, then I would base my diet off of one of these...... http://www.bmi-calculator.net/bmr-ca...mr-formula.php
and fit the macros to your needs. Your protein intake is way low! I would eat at LEAST 1g protein per lbs. of body weight. Your a good size guy, don't be afraid to start out with carbs fairly high (if your like me and cant function without carbs. I eat around 227g carbs and about 300g protein a day and weigh about 205) and drop them as you see fit. To make it simple, keep protein between 40-50g per meal (72g in your 12:30 is way to much). Check out my cutting diet I posted on the link I set for you, I have carbs as my first meal, preworkout, PWO, and PPWO with 2 pro/fat meals.

With that in mind, Scratch all protein bars and keep dairy out of your diet. No milk, 1/2 cup cottage cheese would be it for ME right before bed (I recently cut that out because I'm not to worried about dairy what-so-ever). Keep to 6 meals spread out 2.5-3 hours and make sure your protein isn't incomplete i.e. chicken/oats (pro/carb) or tuna/olive oil (pro/fat). Make sure you eat those green veggies...broccoli is great when your hungry between meals!

Last, cardio on an empty stomach at 65-70% of your heart rate (equation: 220-age * .65) probly starting out at 25-30 min for the first couple weeks then bumping it up to 45min-1hour.

Not sure what time you workout but make sure you have at least 2 good meals in your stomach before lifting.

I think I covered quite a few aspects, holla for anymore questions.

[gabrielsf31]

thanks man

[audis4]

[gabrielsf31]

Its telling me to eat 2,308 cal a day, what about if i satisfy the protein and fat , lowering the carbs but i still dont eat enough calories. Am think this will help out extra right?


Just an idea:

Winnie Cycle with Clen 2 week on 2 weeks off with a ECA in between.

Yes / No

[GUnit33]

You are NOT ready for AAS...clen or an eca would be ok, but no winnie. Pleae god no winnie.

[gabrielsf31]

Thats what i thought... Winnie is for people that are thin and need to get cut up, thanks for the info

[audis4]

Its telling me to eat 2,308 cal a day, what about if i satisfy the protein and fat , lowering the carbs but i still dont eat enough calories. Am think this will help out extra right?


Just an idea:

Winnie Cycle with Clen 2 week on 2 weeks off with a ECA in between.

Yes / No

ya 2,308 then multiply that by......http://www.bmi-calculator.net/bmr-ca...dict-equation/
and that will be your maintenance cals. Subtract 500 cals and you should lose around 1lbs per week etc. etc.

[gabrielsf31]

thanks it said i should be around

3923 cal a day - 500 = 3423

I think am going to average around 2700 cal a day , what do you think ?

[audis4]

I would do 2,900-3,000....you'd lose around 2 lbs. per week.
You don't want to go extreme with the weightloss, otherwise you will be not only fat but muscle which you DON'T want!

Repost your diet with macros for each meal and final macros.