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bigp3
New member
CKD or at least my version of it
I will make this sweet and simple for everyone.
Supplements and supplies needed for the diet.
- Some sort of anti-estrogen (I prefer liquidex a.k.a. armedex)
- NYC caps (Norphedrine, Yohimbine & Caffeine)
- Yohimbine HCL Caps
- Keto Sticks (You can get them at your pharmacy and they are usually with the diabetic supplies behind the counter)
- Fish Oil or Flaxseed Oil
- Topical Yohimburn
- BF Calipers
Suggested Anabolics
- Deca, Equipoise, Test Enanthate, Winstrol, Anavar
How long to run the diet?
This depends on your bodyfat %, I believe a good rule of thumb is 10 day for every 1% of BF you want to lose. Remember, it will take a couple of weeks for your body to make the full metabolic shift into burning fat
Keto days 1-6
Macro nutrient ratios for keto phase
Calories per pound of body weight = 12
Fat 60% Protein 40% Carbs as close to 0% as possible (under 20 grams a day)
I don’t follow Mr. X’s ratios strictly. I monitor myself throughout the day with the keto sticks. If I find that am coming out of Ketosis or not deep enough in, I drop my protein % and increase the fat. Simple enough, huh. I usually test 3 to for 4 a day.
You should hit a state of ketosis by your 3rd day typically. When you initially start the diet (the first week) it may take a little longer, more like day 4 or 5 before you are in ketosis. I have found that by the 3rd or 4th week, I hit it late in day 2 usually.
Favorite foods on Keto days:
Bacon, Hamburger, whole eggs, swiss cheese (non-processed, some processed cheeses have carbs), plain pork sausages, whey isolate with olive oil, flaxseed oil, fish oil, buffalo wings with bleu cheese (non breaded wings of course and nothing with sugar,,,, no sweet bbq etc.) broccoli with butter
Throw in some metamucil 2 times a day to keep your from shitting a brick (believe me this is a good idea) get the sugar free kind of course and don’t worry about the couple grams of carbs that are in it, they are insoluble fiber for the most part anyway
Carb up day (day 7)
Carbs 2.75 grams per lb. Of body weight
Protein 0.8 per grams per lb. body weight
I keep the fats as close to 0 as all possible
Favorite foods on carb up day:
Golden grahams with fat free milk, fat free fig nutons (sp???), oatmeal with honey, fat free frozen yogurt, potatoes, beans, whey protein with dextrose, egg whites, chicken breasts
Make sure your last two meals consist of mostly complex carbs & protein.
What Your Workouts Should look like:
I do a HIT style training with this to help with recovery. I only do 2 to 3 sets per body part in the 10 rep range. I split my body up into three parts. Typically day 1 (chest, shoulders, dack & traps),, day 2 ( Quads, Hams, Calves & Lower Back),,, day 3 (Bis, Tris, Forearms & Abs)
Do low intensity cardio (walking, light cycling) for 45 minutes in the AM before eating 4 to 5 days a week.
You need to do glycogen depleting workouts on days 6 & 7 in the AM before eating. Work the whole body with 2 to 3 sets per body part of 20 reps. Make sure the weights are very light. The goal of this is not to build, but only to deplete your muscles of any remaining glycogen before the carb up day.
Supplementation
Week 1 2 NYC caps a day along with 2 Yohimbine HCL caps, Weeks 2 and on 4 NYC caps along with 4 Yohimbine HCL caps per day
Multi Vitamin, Some sort of Antioxidant, Calcium & Magnesium
I think that covers the basics
Bigp3
I will make this sweet and simple for everyone.
Supplements and supplies needed for the diet.
- Some sort of anti-estrogen (I prefer liquidex a.k.a. armedex)
- NYC caps (Norphedrine, Yohimbine & Caffeine)
- Yohimbine HCL Caps
- Keto Sticks (You can get them at your pharmacy and they are usually with the diabetic supplies behind the counter)
- Fish Oil or Flaxseed Oil
- Topical Yohimburn
- BF Calipers
Suggested Anabolics
- Deca, Equipoise, Test Enanthate, Winstrol, Anavar
How long to run the diet?
This depends on your bodyfat %, I believe a good rule of thumb is 10 day for every 1% of BF you want to lose. Remember, it will take a couple of weeks for your body to make the full metabolic shift into burning fat
Keto days 1-6
Macro nutrient ratios for keto phase
Calories per pound of body weight = 12
Fat 60% Protein 40% Carbs as close to 0% as possible (under 20 grams a day)
I don’t follow Mr. X’s ratios strictly. I monitor myself throughout the day with the keto sticks. If I find that am coming out of Ketosis or not deep enough in, I drop my protein % and increase the fat. Simple enough, huh. I usually test 3 to for 4 a day.
You should hit a state of ketosis by your 3rd day typically. When you initially start the diet (the first week) it may take a little longer, more like day 4 or 5 before you are in ketosis. I have found that by the 3rd or 4th week, I hit it late in day 2 usually.
Favorite foods on Keto days:
Bacon, Hamburger, whole eggs, swiss cheese (non-processed, some processed cheeses have carbs), plain pork sausages, whey isolate with olive oil, flaxseed oil, fish oil, buffalo wings with bleu cheese (non breaded wings of course and nothing with sugar,,,, no sweet bbq etc.) broccoli with butter
Throw in some metamucil 2 times a day to keep your from shitting a brick (believe me this is a good idea) get the sugar free kind of course and don’t worry about the couple grams of carbs that are in it, they are insoluble fiber for the most part anyway
Carb up day (day 7)
Carbs 2.75 grams per lb. Of body weight
Protein 0.8 per grams per lb. body weight
I keep the fats as close to 0 as all possible
Favorite foods on carb up day:
Golden grahams with fat free milk, fat free fig nutons (sp???), oatmeal with honey, fat free frozen yogurt, potatoes, beans, whey protein with dextrose, egg whites, chicken breasts
Make sure your last two meals consist of mostly complex carbs & protein.
What Your Workouts Should look like:
I do a HIT style training with this to help with recovery. I only do 2 to 3 sets per body part in the 10 rep range. I split my body up into three parts. Typically day 1 (chest, shoulders, dack & traps),, day 2 ( Quads, Hams, Calves & Lower Back),,, day 3 (Bis, Tris, Forearms & Abs)
Do low intensity cardio (walking, light cycling) for 45 minutes in the AM before eating 4 to 5 days a week.
You need to do glycogen depleting workouts on days 6 & 7 in the AM before eating. Work the whole body with 2 to 3 sets per body part of 20 reps. Make sure the weights are very light. The goal of this is not to build, but only to deplete your muscles of any remaining glycogen before the carb up day.
Supplementation
Week 1 2 NYC caps a day along with 2 Yohimbine HCL caps, Weeks 2 and on 4 NYC caps along with 4 Yohimbine HCL caps per day
Multi Vitamin, Some sort of Antioxidant, Calcium & Magnesium
I think that covers the basics
Bigp3
