CKD Help

[BigD33]

In October, i was 5'8" and 290 Lbs, about 35% BF with 185 Lbs LBM.

Since then, by use of several different diets/exercise routines for weeks at a time, i have lost 65 Lbs and i now weight 225. I would estimate that i am about 25% BF now, with a LBM of 170Lbs. I have not gotten this checked, but i am estimating.

I am thinking now is a good time to start a CKD to try to reach my initial goal of 195 Lbs and 15% BF (I would need to lose 30 more Lbs and only 5 of it be LBM). I am wondering if there are any sample diets out there or just a guide on what you should eat in calories, fat, and protein daily. I know carbs are a complete no-no besides the carb up "day" but i haven't been able to find guidance on what types of carbs work better. I am sure there is something on here that will help, but i haven't been able to find it when searching.

I appreciate any help.....

[LeroyB]

Google this exactly as it is:
"The Cyclical Ketogenic Diet: True Fat Loss"
Thats a good article on another site that will get you started.
CKD works great for me might I add.

[BigD33]

Thanks for that link, it was a huge help.

I have a few other questions maybe you can help.

Is it okay to drink alcohol on friday and/or saturday since it is the carb up time?

Should carbs during Sunday through Friday be kept at literally ZERO? I thought so but there is mention in the board of less than 20, i thought CKD was ZERO carbs besides carb ups?

Is it okay if my workout plan differs from this?

and lastly, is there any food/drinks that have zero carbs that should be avoided based on kicking you out of ketosis, like diet soda?

[Damienm05]

For someone who used to be obese, ckd is like playing with fire. It promotes a binge-eating state of mind. I'd simply continue to eat below your tdee, lift, and do cardio. After you've been living this lifestyle for at least a year, and have reached your initial goal, you may then have the discipline to use it as a vehicle to get below 12% - just my $.02 - it's a great diet if you can avoid eating cookies and shit on carb-up days.

[Damienm05]

For someone who used to be obese, ckd is like playing with fire. It promotes a binge-eating state of mind. I'd simply continue to eat below your tdee, lift, and do cardio. After you've been living this lifestyle for at least a year, and have reached your initial goal, you may then have the discipline to use it as a vehicle to get below 12% - just my $.02 - it's a great diet if you can avoid eating cookies and shit on carb-up days.

[LeroyB]

Firstly - Drink Water - Coffee - Tea.
IMO Just break yourself off softdrinks full stop.
Once you do that for a few months and then try and drink one the sugar will make you want to toss.
-------
As far as the rest of your questions you should work out your macros in general then we can adjust them for CKD.
I will echo what Damienm05 mentioned about binge eatting.
AND
I will say it works different for everyone.
I carb up one day a week, midday lifting session I start adding carbs from then until after dinner and desert!. So PWO, Snack, Dinner, Desert all have carbs.
The next morning I am back in carb low zone - for me thats under 40g a day.

See next post for BRM TDEE to calculate a base then we can figure your macros.

[LeroyB]

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day

Post your BRM and TDEE and we can look at what it looks like for you in carbs / fats / prot as well as CKD.

[BigD33]

I am 5'8" and i weigh 225Lbs.

I calculated my BMR at 2145 and my TDEE at 3325. (with slight rounding)

This week I ate the same thing every day.


Cals Fat g Carb g Pro g
Totals 2554 202.1 14.5 163.8


Meal Cals Fat g Carb g Pro g
Time
7am 483 34.8 4.2 35.5


11am 734 57.6 3.7 48.2


3pm 734 57.6 3.7 48.2


8pm 603 52.1 2.9 31.9


Thanks for the help....

[BigD33]

In case that is hard to follow:

Totals:
Calories: 2554
Fat g: 202.1
Carb g: 14.5
Pro g: 163.8

Meal one 7am
Calories: 483
Fat g: 34.8
Carb g: 4.2
Pro g: 35.5

Meal 2 11am
Calories: 734
Fat g: 57.6
Carb g: 3.7
Pro g: 48.2

Meal 3 3pm
Calories: 734
Fat g: 57.6
Carb g: 3.7
Pro g: 48.2


Meal 4 8pm
Calories: 603
Fat g: 52.1
Carb g: 2.9
Pro g: 31.9

[o-lineman60]

could ya explain how you lost the first 65lbs? And congrats man on changing your life aroudn

[BigD33]

The way i did it was by jump starting my body and then doing things in 2-3 week increments. This is not by the book, and i know it's not the right way, but i did it and i needed that start to get me going.

I ate one meal a day for the first 3 months 9sometimes healthy, sometimes not), this is very easy for me to do but not for most. Then i went to eating as clean as possible, 6 meals a day. Then clean as possible, 3 meals a day....i kept alternating those 3 practices for 2 weeks at a time after that initial stage. I would also take a day every 3 weeks where i would eat whatever i wanted, not like all day, but for dinner i'd eat anything i wanted, from chips to fast food, whatever. I started to not even look forward to that cheat meal, so i have zero desire now to eat fast food. Chips are still something i crave, but i eat small amounts from time to time.

I had a 3 week stretch where i ran 4 miles everyday. I had a 3 week stretch where i lifted total body every other day. I just kept mixing it up, and i still do. Its very hard to stick to the same routine for eating because you get sick of it. No matter how much you like a food, you get sick of it.

I also had a month in there where i didn't drink any alcohol.

I could never lay what i did out and say, do this to lose weight...i was very on the fly with it. But it had to be done. Losing a pound a week would not be something i could stand.

Generally on Mondays i still eat one meal a day, i let my body use the weekend excess to burn....

I have also used ECA stack here and there, deinfinitely on Mondays and maybe once a week besides that....

Again i cannot lay it out like a plan, but i'd say keep your body guessing....that's when you see results...

[LeroyB]

Cool good work.
Lets break it down.
I would take your TDEE of 3325 and - 5%.
So make your Target TDEE = 3158.
Now lets break that in to Carbs / Fats / Protien.
Given:
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
--------------------------------------------
I would also make sure last meal of the day is 0 carb.
So 4 meals a day = 785 (this is rounded down on purpose) Cals per meal.
So if you have 0 carbs for 4 meals you macros should lean towards fat at
60/40 Imo.
So 374 Calories from Fat (60%) and 314 from Prot (40%) = 785 - that leaves 5 Calories per meals for Carbs - Estimated.

So in grams - and this is what matters.
41.5 Grams of Fat per meal.
78.5 Grams of Protien per meal
5-10G max carbs per meals 1 - 3 no carbs meal 4. (this is the buffer calories when I rounder 790.5 to 785) NO MORE THAN 40 per day EVER!

The hard part is getting enough Fat.
I drink flaxseed oil from the bottle and olive oil.
Eat lots of tuna, fish, chicken breast breaded in parm cheese and fried yummy!

Day 1 hungry - a bit tired
Day 2 less hungry - more tired
Day 3 - 7 Feeling good, not hungry, not tired.
Rinse Repeat.

I lose 1 - 1.5 KGs per week on this and dont seem to loose any muscle or if some its VERY little.

Workouts - Low reps - no more than 45 minutes MAX.
Keep heart rate below 130s.
I work out every other day on this diet basically.

After carb load day / night the next day I do legs, squats to burn the carbs and work the most muscles while I have the carb fire.

Rock on.

All of this is a starting point. Your body will respond differently than mine.
You might be able to get away with more carbs or less.
some people get out of keto easy.
I find it has a lot to do with getting enough fat and making sure you work out.

[BigD33]

So this totals out to 166 g Fat and 314 g Protein a day, and let's say the Carbs are around 25 g.

Every other CKD thread i have read says 1 g of Protein per Lb of LBM....I am not doubting you, and i would feel much better eating this much more protein and less fat, but i just wanted to make sure i was getting this correct...

166 grams of Fat is not hard to eat if you put mayo into the tuna....haha...

[LeroyB]

Its a lot and the secret I was saving for a response to this is this:
Its ok if you short the protein!! Matter of face if you fall short on your food for the day its more important to get lots of fat and short the protein and the converse.
-------------------------------------------------
I normally get about 265g a day but im 225lbs. ( I also shoot for even more than that when bulking)
So prioritize: Reach your fat goals each meal, and TRY to reach your protein goals.
You can always adjust to 65 or even 70% fat and scale the protein as well.
This is just a base line.
Rock on!