The Cyclic Ketogenic Diet.....

[mg1228]

will do---thanks man

[Choppers]

I think this definitely deserves Sticky Status.

Big respect Top. Great article and patience with all the follow up answers.

[energizer bunny]

Great thread Top.....

would 4 weeks be a decent amount of time to see results?

[**TOP**]

Great thread Top.....

would 4 weeks be a decent amount of time to see results?

YES,although it will take 2-4 weeks to get it all down to an art form,you would definetly see an dramatic difference. If you plan on doing this i suggest before pics!!! Then do it for 8-10 weeks and take after pics,it would seem you could kick the old you's ass!

[baddgsx]

YES,although it will take 2-4 weeks to get it all down to an art form,you would definetly see an dramatic difference. If you plan on doing this i suggest before pics!!! Then do it for 8-10 weeks and take after pics,it would seem you could kick the old you's ass!

is it cool if we post progress pics on here?

[**TOP**]

is it cool if we post progress pics on here?

Wont bother me a bit,post away!

[energizer bunny]

im just having a look really...i might try it for 4 weeks in the spring....ive changed my diet up a bit this year and going to give it a good go for a few months first.....

[energizer bunny]

can milk be used on carb up days?

[**TOP**]

can milk be used on carb up days?

Sure can, just make sure its skim milk ,fat free!

[crazypat123]

Great post top

[TheUfan]

Aight so I dont post often but I couldnt pass this one up. Been doing this "diet" for 9 weeks. The first 2 weeks were keto only (missed my carbup bc of some bs) the next 7 weeks have been pure CKD. BTW Top is my trainer, and the last 7 weeks Ive also been on my first cycle, 500mg/wk Test-E. My stats are as follows: 5'6" 185lbs 17%bf. At the beginning of this diet I weighed 185 and was at 25% bodyfat at least if not more. Ive went from 37 waist to 32, increased muscle mass and strength. Some of this is obviously from the Test...But this is the easiest diet to follow and keep up with. You see visible results every week and after the carb ups your strength goes through the roof. My diet is closer to the Bodyopus version which is 70% fat 30% pro, 40 calories or less carbs. After week one, you feel amazing on the Fat-pro during the week. So good in fact that you may stop craving carbs altogether. Thats the rub though. This diet is designed to burn fat AND spare muscle mass. Hence the high fat ratios. Really goes against all you've been taught to believe but its phenomenal. I follow this program closely, my weekly caloric intake is 1700+-, this includes, pepperoni, ham, sausage, hotdogs, pork loin, hamburger, steak, fatty fish, dark meat chicken, cheese (lowcarb or nocarb), cream cheese-full fat only, fish oil, canola oil, natural peanut butter (2 TB or less per day), spam lite, full fat mayo. The workout plan is...Do what TOP says! cuz he's my trainer and why pay someone if your not going to do what they say. We workout monday-tuesday, cardio wed-thurs, deplete friday (hopefully am!). First 4 meals 128g dextrose, the rest of the carb-up is ratios of high to low GI carbs ranging from twinkies and little debbies (control!) to bagels and sweet potatoe fries, maybe a pizza thrown in. To me you get better results on monday if you eat through the night but you still get results either way. Read the books if you can find them. TOP knows his sh!t.

[americanoak]

hey top, it might be a pain, but if you dont mind, you think you can PM me your diet, Im about 90 pages into the book but it hasnt gotten very much into what exactly to eat yet. I'de just like an example of what ude eat on one of the keto days and then one of the carb days.

Thanks for all the help

[**TOP**]

hey top, it might be a pain, but if you dont mind, you think you can PM me your diet, Im about 90 pages into the book but it hasnt gotten very much into what exactly to eat yet. I'de just like an example of what ude eat on one of the keto days and then one of the carb days.

Thanks for all the help

I do just regular keto foods that are on a keto diet.If you want ideas research the Adtkins diet, its keto. As far as the carb load i use maltodextrin,bagels,corn flakes,rice cakes ive used oatmeal creme pies and other snack foods but do my best to steer clear of FRUCTOSE and SUCROSE at all cost.

There are a few things in the book you have (BODYOPUS) that i disagree with and there are things in lyle mcdonalds book i disagree with.But i ty to take things from each and mold it to fit my own beliefs...TOP

[americanoak]

There are a few things in the book you have (BODYOPUS) that i disagree with and there are things in lyle mcdonalds book i disagree with.But i ty to take things from each and mold it to fit my own beliefs...TOP

things like what? if you dont mind explaining

also what do you eat post workout on the keto days

[Damienm05]

During the keto-phase; does it matter how many cals above TDEE? With 70% of cals via fat, it's easy to go way over naturally.

[**TOP**]

During the keto-phase; does it matter how many cals above TDEE? With 70% of cals via fat, it's easy to go way over naturally.

Its according to what your goals are. If its bf loss it should be 500-700 under TDEE. Just because the ratios change doesnt mean the calories should! If you take in 2000 cals over TDEE for an extended period you will still get fat ,even on keto!...TOP

[energizer bunny]

things like what? if you dont mind explaining

also what do you eat post workout on the keto days

ill take a guess and say shake and udos oil??

[baddgsx]

If i stay true to this diet 100% , how long do you think itll take to get down to single digits from 18-19% body fat?

Chris

[**TOP**]

ill take a guess and say shake and udos oil??

EG is correct mon-wed-fri i use a shake and udo's tues&thurs i skip it to lower cals and just eat a regular meal...TOP

[edgarr]

I have a question about the full body workout. So I workout M-F hitting one body part per day. I hit it hard doing 3 excercises and 3 sets of 6-8 reps with heavy enough weight that I go to failur in 6-8 reps. This has always worked best for me. Usally on Friday I do back so I was thinking that I would skip back on the Sat full body workout. Here is what I did today. First, my pre-workout meal was stil a pro/fat one.

Supersetting everything and 3 sets 10 reps:
Chest: flat bench and flys
Arms: Curls and tricep pull downs
Shoulders: Presses and side lats
Legs: Leg press and stiff legged dead lifts also hit my calves here
Abs

I got a real good pump and was able to be done in 40 mins or so. Right after I had a pro/carb meal and will carb up through Sun. What do you think?

[**TOP**]

i have a question about the full body workout. So i workout m-f hitting one body part per day. you only do 1 bodybart a day? Seems like a waste to me!!i hit it hard doing 3 excercises and 3 sets of 6-8 reps with heavy enough weight that i go to failur in 6-8 reps. This has always worked best for me. Usally on friday i do back so i was thinking that i would skip back on the sat full body workout. Here is what i did today. First, my pre-workout meal was stil a pro/fat one.
next time eat 2 pieces or so of fruit to get you out of ketosis and also help power the workout.eat it 60 min before your workout.supersetting everything and 3 sets 10 reps:
Chest: Flat bench and flys
arms: Curls and tricep pull downs
shoulders: Presses and side lats
legs: Leg press and stiff legged dead lifts also hit my calves here
abs the set up looks ok but i would actually do 3sets of 20 with 2 rotations

i got a real good pump and was able to be done in 40 mins or so. Right after i had a pro/carb meal and will carb up through sun. What do you think? good but if your goals is ultimate fat loss i would cut carbs saturday night then go back keto sunday.

~top~

[**TOP**]

To "THEUFAN"

Wazzup!!

[edgarr]

~top~

I have a question about the full body workout. So I workout M-F hitting one body part per day. I hit it hard doing 3 excercises and 3 sets of 6-8 reps with heavy enough weight that I go to failur in 6-8 reps. This has always worked best for me. Usally on Friday I do back so I was thinking that I would skip back on the Sat full body workout. Here is what I did today. First, my pre-workout meal was stil a pro/fat one. So I am still taking protein here right, just adding fruit??
Supersetting everything and 3 sets 10 reps:
Chest: flat bench and flys
Arms: Curls and tricep pull downs
Shoulders: Presses and side lats
Legs: Leg press and stiff legged dead lifts also hit my calves here
Abs When you say 2 rotations do you mean then that I would do a total of 6 sets?
I got a real good pump and was able to be done in 40 mins or so. Right after I had a pro/carb meal and will carb up through Sun. What do you think?

Yes my goal is fat loss so only one day of carb load?

[**TOP**]

Yes my goal is fat loss so only one day of carb load?

Well if you started today its not 1 day of carbs its the rest of friday and all of saturday!

[edgarr]

Well if you started today its not 1 day of carbs its the rest of friday and all of saturday!

No, sorry if I am not clear. So all of Friday was still Keto, around 35 grams of carbs only. Sat (today) I started to carb up.

[**TOP**]

No, sorry if I am not clear. So all of Friday was still Keto, around 35 grams of carbs only. Sat (today) I started to carb up.

OK sorry i was wrong i thought you started friday,its hard to keep everyones questions straight! You depleted sat so go through all day sat and discontinue sunday night...TOP

[oak2429]

what does your workout look like on friday. the fullbody one?

[edgarr]

Well I lost 5 lbs last week and put 2 back on after the 2 day carb load. My carb load wasn't really strict and I ate a lot! All in all I'm happy with that and have raised my fat and lowered my carbs even more this week.

[baddgsx]

Well I lost 5 lbs last week and put 2 back on after the 2 day carb load. My carb load wasn't really strict and I ate a lot! All in all I'm happy with that and have raised my fat and lowered my carbs even more this week.

Nice bro! I lost 2 myself. Can't wait to do chest and back today. Big pumps!!!! Carb up day is sooo fun.

[baddgsx]

http://www.bodybuildingdungeon.com/f...enic-diet.html

here's a link to a good explaination of ckd also

[JR G lady]

Well I lost 5 lbs last week and put 2 back on after the 2 day carb load. My carb load wasn't really strict and I ate a lot! All in all I'm happy with that and have raised my fat and lowered my carbs even more this week.

Good shit bro im doing the same diet my carb load days were sat and sunday i lost 8 anc went up 3 on. this week I lowered my carbs too and increased my fat. went and picked up a bottle of macadamia nut oil I add it to my shake.

[edgarr]

Good shit bro im doing the same diet my carb load days were sat and sunday i lost 8 anc went up 3 on. this week I lowered my carbs too and increased my fat. went and picked up a bottle of macadamia nut oil I add it to my shake.

Good job. I have lowered the cals by about 300 and up fats by 13 grams, carbs about the same. I'll see how this goes for the next few weeks (i.e, feel, lose, look) and report back.

As I said my carb load days weren't the cleanest but not too bad, worse thing was the drinking but I only drink vodka and water.

[JR G lady]

Good job. I have lowered the cals by about 300 and up fats by 13 grams, carbs about the same. I'll see how this goes for the next few weeks (i.e, feel, lose, look) and report back.

As I said my carb load days weren't the cleanest but not too bad, worse thing was the drinking but I only drink vodka and water.

cool bro same here I actaully didn't drink but my carb load wasn't the cleanest either, I actually ate pizza and wings. I heard that was bad. I hope I didn't **** anything. Up on my diet. I will tell u something tho I feel stressed out because Im so used to eatting how anything I want. It's so bad I freaking dream with food.lol but I keep telling my self to get over it. This gotta be the hardest diet I have ever tried.
Anyone have any suggestions?

[**TOP**]

......................

[**TOP**]

cool bro same here I actaully didn't drink but my carb load wasn't the cleanest either, I actually ate pizza and wings. I heard that was bad. I hope I didn't **** anything. Up on my diet. I will tell u something tho I feel stressed out because Im so used to eatting how anything I want. It's so bad I freaking dream with food.lol but I keep telling my self to get over it. This gotta be the hardest diet I have ever tried.
Anyone have any suggestions?

You should try dieting for a bodybuilding show! If you think this is hard you have no idea how hard contest prep can be! Stay strong!

[edgarr]

cool bro same here I actaully didn't drink but my carb load wasn't the cleanest either, I actually ate pizza and wings. I heard that was bad. I hope I didn't **** anything. Up on my diet. I will tell u something tho I feel stressed out because Im so used to eatting how anything I want. It's so bad I freaking dream with food.lol but I keep telling my self to get over it. This gotta be the hardest diet I have ever tried.
Anyone have any suggestions?

I find it easy, I love the foods I am eating and the carb up days are great and only 6 days away!

[edgarr]

can someone help me find the formula for how many calories are in a gram of fat, etc?

[baddgsx]

Carb - 4
protein - 4
fat - 9

[danielli]

can someone help me find the formula for how many calories are in a gram of fat, etc?

1 Gram Approximate
Calories
Protein 4
Carbohydrate 4
Fat 9
Glycerin 4.32
Alcohol 7

[edgarr]

TOP in the link posted above the writer states "Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down."

However you do take Udo's with your shake so what is your thought on what the writer says. Thanks