Can someone check my CKD Diet Plan numbers

[asianbro]

I am planning to start CKD diet plan next week, Well sort of today and i want to know if the below numbers look right, I am planning to implement this with IF as this is very convinient for me to do it this way, Any advice will be appreciated.

Weight : 163 pounds
Fat : 21%
Height : 175 cm


Off Days
1400 Calories
94/133/15 F/P/C

Workout Days
1800 Calories
133/133/15 F/P/C






Workout
I found this workout online, but i will modifiy it as it goes along,


MONDAY: Chest, Back, Abs

High intensity workouts with 60 sec rest between sets, 90 sec rest between each exercise

Bench 3 sets, 6-10 reps
T-bar Row 3 sets, 6-10 reps
Incline bench 3 sets, 6-10 reps
Latpulldown to front 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flys (any type) 2 sets, 10-12 reps
Reverse flys 2 sets, 10-12 reps
Stiff-leg deadlift 3 sets, 10-12 reps
Rope ab crunch 3 sets, 10-15 reps
Reverse crunch 3 sets, 10-20 reps


TUESDAY: Shoulders, Arms
Same intensity mentioned before
Behind the neck shoulder press 3 sets, 8-10 reps
Military press 3 sets, 8-10 reps
Preacher curls 3 sets, 8-10 reps
French press or "skull-crushers" 3 sets, 8-10 reps
Shoulder raises (any type) 2 sets, 8-10 reps
Hammers 3 sets, 8-10 reps
V-bar tricep press 3 sets, 8-10 reps
Forearm curls 2 sets, 8-10 reps
Reverse forearm curls 2 sets, 8-10 reps


Wednesday: Rest or Cardio
Thursday morning: Rest or Cardio

Thursday: Legs
Squat or Leg press 4 sets, 6-10 reps
Lying leg curl 4 sets, 6-10 reps
Standing calf raise 4 sets 6-10 reps
Leg extensions 4 sets, 10-12 reps
Seated leg curl 4 sets, 10-12 reps
Seated calf raise 4 sets, 10-12 reps


Friday night: Final Workout
Same intensity mentioned before
Bench 2 sets, 6-10 reps
T-bar Row 2 sets, 6-10 reps
Incline bench 2 sets, 6-10 reps
Latpulldown to front 2 sets, 6-10 reps
Behind the neck shoulder press 1 set, 8-10 reps
Military press 1 set, 8-10 reps
Either curl exercise 2 sets, 8-10 reps
Either tricep exercise 2 sets, 8-10 reps
Stiffleg deadift 1 set, 8-10 reps
Normal floor ab crunch 2 sets, 10-20 reps
Reverse crunches 2 sets, 10-20 rep

[joebailey1271]

Hey looks good, keeping your protein at 1 gram per lb of lean mass. What are you basing your total calories off of. The monday workout seems long, on keto, I think you will be out of energy by the time you work your last two body parts to be effective. Maybe go to a four day, m chest/abs, tues. back/tri,wed shoulders/bicep/ and legs thursday, do you depletion on sat before u carb up, unless your doing the 1.5 days, If you want a rest day, let it be fri, then sun can be your cardio day, and maybe 20 minutes of cardio after training if u have the energy.

[jypoll]

can you post what foods you are eating? and macros for each meal. also your carb-refeed.

your current calories/macros look alright

[asianbro]

can you post what foods you are eating? and macros for each meal. also your carb-refeed.

your current calories/macros look alright

Sorry for the late reply, Since i am running IF along side it, My calories come from the below food. Depends on what i feel like it on the day

butter
sausages
bacon
Cheese
Eggs
casein
Mayonnaise
ISOlate
Chorizo
Brie
Grated Mozzarella
Cream Cheese
Thick Cream
Parmesan
Mexicana cheese
Salmon
Mince

[asianbro]

Hey looks good, keeping your protein at 1 gram per lb of lean mass. What are you basing your total calories off of. The monday workout seems long, on keto, I think you will be out of energy by the time you work your last two body parts to be effective. Maybe go to a four day, m chest/abs, tues. back/tri,wed shoulders/bicep/ and legs thursday, do you depletion on sat before u carb up, unless your doing the 1.5 days, If you want a rest day, let it be fri, then sun can be your cardio day, and maybe 20 minutes of cardio after training if u have the energy.

I based my calories on a similar diet which i usually do (not ketosis) these numbers give me decent and consistent weight loss. Although the fat loss on the CKD seems to be slow, In a way this is good, in my other diets i loose weight too quickly and seem to loos muscle as well.

As lots of people here say SLOW and CONSISTENT weight loss is the best way,

With the Workouts, since i am still new to the diet and the new way of training (depletion workouts), I have to get used to it, barely any energy during the workout. I am going to be experimenting with the workouts.

[asianbro]

Pics Taken 3 Weeks ago


74.6 kg
22 % Fat
1.75cm






By bcucns2010 at 2012-03-15


By bcucns2010 at 2012-03-15



Uploaded with ImageShack.us

[asianbro]

I feel Very Weak during my workouts, Literally I am unable to keep up with my lifts even on the first excercise. I went from benching 80 kg x5 to 65x5 during the diet.

This is the first time i have done any sort of diet like this, Usually i used do something very similar to TKD (didnt know what that was called). I miss carbs after Workouts and really can feel it after my workouts when i am fully depleted and dread the Depeleting workout during the end of the week.

I am not loosing weight quickly, but loosing strength, Will i get used to this or is my weights just gonna plummet down ?


I hope someone can help or give me some sort of advice