Log of CKD diet and get back in shape!

[edgarr]

I was going to start my CKD last week but with the holiday and some traveling I am starting this week. I will have my last carb meal today around noon and then re start the carb up Friday at noon. I will be around 2000 to 2200 cals total during the week.

My workout will be Mon-chest, shoulders, tris Tuesday- legs and abs, Wed-Back, bis and forearms, Thurs-am cardio only, Fri- full body workout around noon and start carb up, Sat-off, Sun Am cardio only.

I am really out of shape. I am 185lbs 5'9 and it is all in my gut and chest so looks horrible. My goal is to get down to 13-15% don't care what the weight is. My first couple of weeks will bbe lighter weights with higher reps to avoid any injuries. I will then work up to 2-3 excercises per muscle and 2-3 sets 6-10 reps depending on muscle group.

I've always been active in sports and still am today so just want to get back in shape. Sorry about the crappy pics.

[jypoll]

I am on day 20 of my first CKD, starting stats 6'0" 222lbs 20+ BF%. I am eating 2000cals a day and i am having great success. I am down 10lbs in 3 weeks, and I look alot better. I am experiencing extreme hunger pains because im had to cut my food allowance in half. Im sure 2000-2200 cals will work for you, but it would not hurt to lower that a bit, as i am 30-40 lbs heavier and i am at 2000cals max, usually closer 1900 a day. But im always hungry, its tough but it will pay off in the end.

[baseline_9]

Good luck, lets see the diet

[edgarr]

I am on day 20 of my first CKD, starting stats 6'0" 222lbs 20+ BF%. I am eating 2000cals a day and i am having great success. I am down 10lbs in 3 weeks, and I look alot better. I am experiencing extreme hunger pains because im had to cut my food allowance in half. Im sure 2000-2200 cals will work for you, but it would not hurt to lower that a bit, as i am 30-40 lbs heavier and i am at 2000cals max, usually closer 1900 a day. But im always hungry, its tough but it will pay off in the end.

Mind posting your carb up foods and plan, thanks.

[edgarr]

diet is basically this but will mix up any source of fat in would like to try and cut the carbs in half to around 10g

2 eggs 143 13 0.8 10
1 tablespn Udo's 120 14
Cal 263 Protein 13 Carbs 0.8 Fat 24



Tuna 100 Protein 26 Carbs 0 Fat 1
1 tbs mayo 90 10
udos 80 9.3
Cal 270 26 Carbs 0 Fat 20.3

Tuna 100 Protein 26 Carbs 0 Fat 1
1 tbs mayo 90 10
udos 80 9.3
Cal 270 26 Carbs 0 Fat 20.3

5oz uncooked Chicken 284 32.5 16.2
1 tbs mayo 90 10
1 avocado 276 4 14 25
Cal 650 Protein 36.5 Carbs 14 Fat 51.2



Protein drink
Cal 160 Protein 40 Carbs 0 Fat

4oz uncooked beef steak 221 24 13.2
5 med asparagus 31 2 3 2
Cal 252 Protein 26 Carbs 3 Fat 15.2

1 sccop casein protein 110 24 3 0.5
1 Tablespoon Udos 120 14
Cal 230 Protein 24 Carbs 3 Fat 14.5

Cal 2095 Protein 191.5 Carbs 20.8 Fat 145.5

[edgarr]

still researching he carb up. Let's take a vote and see what is best for fat loss. i will lower the fat intake as though being on a low fat diet.

1. eat same amount of cals
2. eat double or more the amount of cals

[edgarr]

on top of above, would also like to see what people think about PWO. Should this be just protein or PRO/FAT?

[edgarr]

hard to get answers around here

[Spike85]

You will feel hungry, miserable and tired for the first 2 weeks. Even after running it for as long as I have, sometimes Tuesdays and Wednesdays can still be tiring for me as my body goes back into ketosis. I find im not as hungry as I was though, your body will adapt. As for carb up, keep your calories basically the same, if you eat 200-300 more a day on carb up, its not gonna make or break you. How strict you want to be on carb up day for fat intake is all up to you, you will obviously see faster results by being strict on carb up days. But, if you eat what you want (in moderation eg. dont eat mcdonalds all day long) you will beable to stick to this diet longer. Last time I did this diet I was on it for 8 weeks, and I failed because I was too strict. This time around I am far more sucessfull because I use my cheat day to the fullest. I could honestly live on this diet for a year, and it wouldnt bother me, because I know Saturday and Sunday is my day to be happy and the rest of the week is for being strict, and working my ass off.

[edgarr]

I am already feeling that. I remember this from last time I tried this diet. I think last time it didn't work out well because I was't very strict with carb ups. I know the feeling will go away. Other than that I don't mind the diet, I get to eat all meats, fish, fowl, avacados, bacon, etc.

[jimmyinkedup]

still researching he carb up. Let's take a vote and see what is best for fat loss. i will lower the fat intake as though being on a low fat diet.

1. eat same amount of cals
2. eat double or more the amount of cals

How long is your carb load?
Also as far as shake id do pro/fats ....

[edgarr]

How long is your carb load?
Also as far as shake id do pro/fats ....

starts around noon Friday and ends Sat night bed time.

[edgarr]

so tomorrow will be my first whole body work out followed by the carb up. I will work out around noon eating two oranges before doing so.

Let me ask what you guys think of this:

I was planning on doing fasted, LIT cardio in the morning. Then after the full body workout doing 20 mins of the same cardio (just like my other weekly workouts). Is that fine or should I skip one of those, if so which one?

[jimmyinkedup]

skip the pwo cardio - after full body depletion you should begin carb load with high gi carbs/protein. Also why the oranges before depletion workout? I personally wouldnt do that.
Carb load caloires 1.5 x daily caloric intake to start - u can adjust if necessary. I do first 2 carb load meals high gi carbs/proteins (one immediately post depletion workout)- the nest 3 low gi carb dense (oats , brown rice , lentils, sweet potatos)/proteins - the next 2 green veggies (as many as u cant eat)/protein / healthy fats.
As far as workout I prtefer upper / lower split with full body depeltion. Switch every other week. ie: week 1 - mon =upper , tues=lower, fri =full body depletion. week2 - mon=lower, tues=upper , fri = full body depletion
I am so far in ketosis and so glycogen depleted following fri workout im shaky and when i have my high gi bcarb /pro meal(or shake) post workout i actually start to sweat and get lightheaded a bit.

[edgarr]

skip the pwo cardio - after full body depletion you should begin carb load with high gi carbs/protein. Also why the oranges before depletion workout? I personally wouldnt do that. Carb load caloires 1.5 x daily caloric intake to start - u can adjust if necessary. I do first 2 carb load meals high gi carbs/proteins (one immediately post depletion workout)- the nest 3 low gi carb dense (oats , brown rice , lentils, sweet potatos)/proteins - the next 2 green veggies (as many as u cant eat)/protein / healthy fats.
As far as workout I prtefer upper / lower split with full body depeltion. Switch every other week. ie: week 1 - mon =upper , tues=lower, fri =full body depletion. week2 - mon=lower, tues=upper , fri = full body depletion I am so far in ketosis and so glycogen depleted following fri workout im shaky and when i have my high gi bcarb /pro meal(or shake) post workout i actually start to sweat and get lightheaded a bit.

I read in he CKD thread that this would help with getting the body and liver ready to start the carb up, sort of a kick start. It didn't say oranges but said fruit???

So you would only workout the 2 days take wed-thurs off and then full body friday? Good for LIT AM cardio Wed-thurs and also on carb up days?

[jimmyinkedup]

Fruit contains glucose and fructose. many mistakenly believe its just fructose. The glucose pre depeltion is IMO a bad idea. I understand the "liver" concepot heres what i do - first high gi carb/pro meal after workout is usually a shake with Fat free ice cream and protein powder. The second high gi meal is one containing high gi fruits (which contain glucose +fructose -fructose replenishes glycogen stores in thew liver) and proteins. Thats how I do it.
You got it - mon-upper/tues-lower then following week mon-lower/tues-upper. Fridday - full body depetion . Wed, Thurs, Fri, Sun- low intensiity cardio. Mon,Tues,Sat = nothing in the way of cardio (sat no intentional exercise at all- if im active so be it - but no cardio per se).

[jypoll]

Mind posting your carb up foods and plan, thanks.

so i dont really have an exact plan i just take it as it comes:

my max is 220P 25C 125F for 2100
but unless in super hungry i go for 100F

here is a low carb example:

1) 2eggs 4.5whites 1 slice of bacon 1tsp olive oil 28p,6c,19f
2) tuna and mayo 24,0,16
3) shake and CLA 23,3,4
4) tbsp UDOs 0,0,14
workout
5) pwo shake 46,6,4
6) chedder cheese 7,0,11
7) about a pound of chicken thigh/breast plus oliv oil 85,2,21
8) broccolli cauliflower carrots oil/vinegar and CLA 3, 11, 10

total 213p 27c 113 f for 1977 cals

refeed:

1) eggs + whites + olive oil 22,3,12
2) shake + CLA 23,3,4
workout
3) pwo shake 46,6,4
4) aromatic rice blend 16,134,4
5) pasta w/ tsp olive oil 15, 100, 5
6) cheese 7,0,11
7) chicken and rice 50,110,11
8) shake 23,3,4

202p 359c 55f ... i need to work on the fat here i would prefer in the 30's

usually on normal low carb days i eat bacon and eggs for breakfast then cheese peperoni and peanuts throught the day 3-4 scoops of protein and a pound of assorted chicken or fish for dinner with 1-2 of broccoli or carrots and cauliflower

[edgarr]

So weighed in after my full body work out and down 4lbs from the start Sunday. My guess is that is mostly water weight. Had my first carb up meal and the flu like syptoms are worse then they were during the week but slowly going away. Maybe they go away after my next meal. Will weigh in again Sunday morning.

[edgarr]

So I put 3 lbs back on during the carb up. Wasn't very strict, no junk food but a good amount of cals. Back on PRO/FAT only. We'll see what my workout tomorrow is like.

[edgarr]

First workout after carb up. Got really pumped and muscles still feel tight after 30 mins!

[edgarr]

today's workout was sooo much better. Normally I workout in the morning after my first meal, today I did it in the afternoon after meal 4. Flet much stronger and full of energy, wish I could do that everyday.

[RaginCajun]

great work! i find that when i work out in the evenings, my workouts feel more fueled. keep it up

[edgarr]

starting my 2nd carb up. I'm down 6 lbs from the start 2 weeks ago. Cant imaganie losing 3 lbs a week lasting forever. Next 3 meals will be PRO and High GI carbs low to no fat. Next 6 will be PRO/Low GI/Low Fat.

I read that the full body workout should be low intensity as you are not trying to tear muscle tissue apart simply deplete?? I do 2 sets of each excercise with 12-15 reps for each body part, starting with chest, back, shoulders, legs, bis, tris and abs. I barley work up a sweat and done in about 45 mins.

What do you think?

[Back In Black]

When I've done a CKD my final workout was always sooo much hard work that I didn't have the energy to even think about breaking a sweat. I di mine as kind of a circuit but allowing a full minute between exercises and 3 exercises per bodypart. ANd yep, about 40 - 50 mins was enough. I've never felt as weak in my life as during that workout.

Good luck on the carb up!

[jimmyinkedup]

Straight up Lyle McDonald depletion.
Full body circut - 1 min rest between sets.
5 min rest between circuits. Max of 5 circuits.
Weight = 50-60% of max.
10-20 reps per set.
You will feel when u hit the wall and are done.

[edgarr]

I do only rest 1 min between sets but I did two sets of same excercise and the rest 90 secs between excercises. I will give the circuit a try, I assume this:

bench
lat pull down
shoulder press
leg ext
rev leg ext
calve raises
bi curls
tri push downs

rest 5 mins and repeat

or should i add another excersise per body part?

bench
incline bech
shoulder press
etc

[Back In Black]

Each of those circuits should take you 15 mins or more, incl rest. Multiply that by 5 and you have a VERY long depletion workout. Stick an ab exercise in and you should be gtg.

[edgarr]

Only gained 1 lb after my carb up this weekend which was surprising based on how I ate. Hoping for another 2 pounds this week and next.

[edgarr]

what do you guys think about the first re-feed being fructose like skittles?

[jimmyinkedup]

If skittles are made with HFCS thst still alost 50/50 glucose/fructose. No fat i assume so yeah whatever - that with a shake. If u wanted a more nutritious option fruits like rasins, bananas and pineapple are also almost 50/50 glucose/fructose. I do fat free ice cream and pro powder for my first (or some ff pudding mix - just ff not sugar free-and pro powder if i wanna drink it at gym) Then my second meal which follows shortly after contains fruit and protein. Even though any carbs taste amazing after almost a week without- that first re feed is like a true cheat for me. After that all my re feed meals could be considered very healthy from some perspective. If skittles are your thing - or gummy bears then i think its fine to use them at this time to your benefit and get a liitle cheat in.
Funny you posted this am- i was just gonna check on your log......
Let us know how the week went...

[edgarr]

weigh in after depletion and down 2 lbs for the week. thats 8 total. I really like how i feel, look and clothes fit!

off to carb load!!!

[jimmyinkedup]

Nice....keep up the good work!

[edgarr]

I am going on vacation Friday so this week I will have my depletion workout and re-feed start Thursday. Let me ask you guys what you think. Since I will not have access to a gym I was thinking about skipping CKD for next week. I will only be able to do morning cardio and I stay very active, surfing, hiking, kayaking, etc while on vacation. Or do you think I should stick with CKD and just stay with cardio and activities and no weights? I'm not worried about not eating healthy as we have a chef and no real access to fast food anyway, the booze will be the main unhealthy thing.

[jimmyinkedup]

juust enjoy your vacation bro...then when u return right back to it.
Have a nice vacation !!

[jimmyinkedup]

bump.....
edgar did we lose you?
I hope your 1 week vacation didnt turn into a permanent vacation as far as your diet...
Looking for an update....

[edgarr]

I took some time off from the CKD diet due to some personal issues. I am back starting today. Good thing is that I didnt gain any weight from the day of stopping. Thanks and sorry for not posting.

[jimmyinkedup]

I hope all is ok with you and glad u kept weight offf. Looking forward to following log again. Welcome back.