Anyone still doing CKD?

[edgarr]

Thinking about trying this again for a quick weight loss. Last time I lost 10 lbs or so quickly but then flattened out so got off. If the goal is just for weight loss am I better off not carb loading on the weekends and just go no carbs until happy with the weight loss? I don't care about size or strength loss.

Here is what I did last time:

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 160 40
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

[Spike85]

I have been running with a 2000 calorie CKD diet for 13 weeks now. I have lost 32 lbs and went from 23% bf to 17%, and im still going strong. I have only lost about 8 lbs of LBM. The challenge of this grueling diet is the first 2-3 weeks, and eating meals while on the go. If you keep your cooking interesting, this diet is very easy to follow. I eat pretty much at the same times everyday because of my work schedule. My sample diet is as follows:

5:30 am- 2 slices of bacon, 2 whole eggs scrambled in 1.5 tbsp of 35% cream
9:30- Protein source ( taco meat, steak, pork chops, anything with fat)
2 am- Pre work out protien shake ( maybe a few pepperettes)
5:00 pm (post workout) - Protien source, portioned vegetables (under 10 grams of carbs),
8:00 - snack ( cottage cheese, chesse, kalbosa, jerky, pork rinds with dip)

I didnt bother putting my macros, but I have ussually have 45% protien, 50% fat, 5% or less of carbs. Just keep fat high to keep your calaroies up for engergy. Play with different meals. I even went on youtube and typed in low carb meal, which you can get all sorts of great ideas. Pork rinds are a great alternative for chips, with only 1 gram of carbs for 9 pc's.

I will be posting a thread of my success on this diet very soon.

[edgarr]

wow that is great! I will start next week.

[edgarr]

I have been running with a 2000 calorie CKD diet for 13 weeks now. I have lost 32 lbs and went from 23% bf to 17%, and im still going strong. I have only lost about 8 lbs of LBM. The challenge of this grueling diet is the first 2-3 weeks, and eating meals while on the go. If you keep your cooking interesting, this diet is very easy to follow. I eat pretty much at the same times everyday because of my work schedule. My sample diet is as follows:

5:30 am- 2 slices of bacon, 2 whole eggs scrambled in 1.5 tbsp of 35% cream
9:30- Protein source ( taco meat, steak, pork chops, anything with fat)
2 am- Pre work out protien shake ( maybe a few pepperettes)
5:00 pm (post workout) - Protien source, portioned vegetables (under 10 grams of carbs),
8:00 - snack ( cottage cheese, chesse, kalbosa, jerky, pork rinds with dip)

I didnt bother putting my macros, but I have ussually have 45% protien, 50% fat, 5% or less of carbs. Just keep fat high to keep your calaroies up for engergy. Play with different meals. I even went on youtube and typed in low carb meal, which you can get all sorts of great ideas. Pork rinds are a great alternative for chips, with only 1 gram of carbs for 9 pc's.

I will be posting a thread of my success on this diet very soon.

What does your carb up look like? I use to start carb loading on Friday afternoon or night and run that through sunday afternoon. Monday I would do HIIT in the morning on empty stomach to speed up the carb depleting. I always wondered if that was too much carb loading???

[Spike85]

Well for me, I use this cheat day to my advantage. I drink beer, and eat what I want for Saturday. Sunday I am more reserved to watching my fat intake. If I watched my fat intake and ate the exact healthy carbs, maybe I would have lost fat a bit faster. But im my eyes, if I can stay happy on this diet, that means I will stay on it for a longer period without going off and binge eating. Saturday is the day I cant wait to wake up for, because I have everything that I think about durning the week. I ussually gain 4-5lbs on the scale by Monday morning, but by Wednesday, I have lost that weight back plus some. If you want to be more strict than I am, just take your calories, and make sure you figure out what you need from carbs. Keep ur fat intake under 5%

EXAMPLE: 2000 calorie diet

Low Carb (durning the week)
1 gram of protien per lb of body weight (each gram equal 4 cals)
less than 25 grams of carbs (each carb equals 4 cals)
[B]The rest of your calories from fat (1 gram of fat equals 9 cals)
If I was 200 lbs on this diet it would look like this

Protien 200 grams (200x4)= 800 cals
Carbs- 25 grams max per day(25x4) 100 cals
800+100= 900 cals, which means I need 1100 cals from fats to make a 2000 calorie diet.
1100/ 9 (because 9 cals per gram of fat)= 122 grams of fat

CARB UP
Protien= 800 cals
Fat (max 5%), .05 X2000= 100 cals from fat, which is only 11 grams of fat....
Carbs needed= 1100 cals (4 per gram) = 275 grams

Use fitday or anyother calorie database to make meal plans...

You can do it, just be strict during the week.

[jypoll]

what do you do for carbs? i did a refeed yesterday with 370g carbs... about 80% from rice. i like rice and i had a mixture of different rice throught the day but thats alot of rice with no fat to make it tasty, i also had a bowl of pasta with a tsp of oil. what other source of carbs should i use?

[Sicko]

Well for me, I use this cheat day to my advantage. I drink beer, and eat what I want for Saturday. Sunday I am more reserved to watching my fat intake. If I watched my fat intake and ate the exact healthy carbs, maybe I would have lost fat a bit faster. But im my eyes, if I can stay happy on this diet, that means I will stay on it for a longer period without going off and binge eating. Saturday is the day I cant wait to wake up for, because I have everything that I think about durning the week. I ussually gain 4-5lbs on the scale by Monday morning, but by Wednesday, I have lost that weight back plus some. If you want to be more strict than I am, just take your calories, and make sure you figure out what you need from carbs. Keep ur fat intake under 5%

EXAMPLE: 2000 calorie diet

Low Carb (durning the week)
1 gram of protien per lb of body weight (each gram equal 4 cals)
less than 25 grams of carbs (each carb equals 4 cals)
[B]The rest of your calories from fat (1 gram of fat equals 9 cals)
If I was 200 lbs on this diet it would look like this

Protien 200 grams (200x4)= 800 cals
Carbs- 25 grams max per day(25x4) 100 cals
800+100= 900 cals, which means I need 1100 cals from fats to make a 2000 calorie diet.
1100/ 9 (because 9 cals per gram of fat)= 122 grams of fat

CARB UP
Protien= 800 cals
Fat (max 5%), .05 X2000= 100 cals from fat, which is only 11 grams of fat....
Carbs needed= 1100 cals (4 per gram) = 275 grams

Use fitday or anyother calorie database to make meal plans...

You can do it, just be strict during the week.

congrats on the weight loss..Sounds like you could do much better if you got you fats from better sources such a s fish oils, olive oil etc..versus bacon, hamburger meat etc...I get the beer thing though.. If I were to follow a ckd diet like that my carb up day would come entirely from beer eheheheh...

[edgarr]

Well today was day 1. I weighed in at 185 after eating like a pig this weekend. Guessing 20% BF. Goal is 165 15% or under. Just trying to keep around 2000 cals with carb intake around 5% or less. My workout plan is a Mon chest and tri Tues back and bis Wed legs and shoulders Thurs cardio only Friday full body workout. Will carb load Sat morning until Sunday afternoon.

[Back In Black]

Could you do your full body carb deplete workout on Saturday morning?

[edgarr]

^^Yes, then just follow it with carb loading.

[Back In Black]

^^Yes, then just follow it with carb loading.

Yep, it's recommended you start the carb load immediately after the depletion workout. You could, of course, do that Friday night but it kinda means you have to wake in the night to keep feeding!

Starting your carb load with simple sugars?

[edgarr]

Yep, it's recommended you start the carb load immediately after the depletion workout. You could, of course, do that Friday night but it kinda means you have to wake in the night to keep feeding!

Starting your carb load with simple sugars?

Yeah I'm not sold on the whole eating thorugh the night thing, I def don't want to do it. I am going to either work out Friday afternoon or Sat morning. Either way I will carb load through meal 2 or 3 Sunday.

Yea start with simple and end with complex.

[edgarr]

what do people on CKD do when they are on the road unexpected and need to eat out?

[Back In Black]

Burger without the bun. Steak without the potatoes. Chicken without the trimmings. Just ask the chef to cook things how you want, most places are fairly acommodating nowadays.