1st day attempt at CKD-need some feedback

[rugger]

I just decided on trying the CKD (again) last night. Preparation for the 1st day was not there at all, so my day one sucked bad in my opinion.

I would appreciate some feedback.

I have searched and read much, but in haste I have skimmed most. I am not lazy and looking for hand outs, I'll get back to everything an actually read it. Just looking for some input.

Thanks in advance to all and thanks for providing many great posts already.

Stats:
30yo-ten years training
5'10"
215
~12-14% (hint of a couple abs)
Train each body part once a week.
Goal: run the CKD for 4 weeks in an attempt to lose 2-5% BF prior to rugby season/next cycle.
While on CKD no AS will be used, but at the end of the 4 weeks I will go on a heavy cycle to coincide with the rugby season.

Why CKD for only 4 weeks? Its not practical during the season, workouts and rugby training is too demanding, requiring mucho carbs...but I am willing to listen if you disagree (but before you disagree realize that I will be training 3hours a week, practicing 4 hours and playing 1.5).

So on to today... (note I will be eating again at 11:30pm CST)
2015 cals
217 pro
108 fat
71 carbs (I know this is way high...that will come down)

Considering I only had 490 cal, 83g pro, 10g fat and 20g carb during the day up to my BACK workout, the workout was surprisingly bearable. I even felt strong. I know the ECA help out there.

In the past I tried the CKD only for a few days and quit do to absolutely shite workouts.
Questions:
How important is maintainingg the pro/fat ratio?
How many carbs can I consume on training days pre/post workout (assuming that training will eat them right up)?
Flax, I have a ton of flax capsule (they were free)...are they worth taking?
How much flax-calorie wise do I need?

THANKS!!!
Rugger


Gotta mention this--I am so fa-king hungry all the time!!! Even immediately after eating the steak and broc. WTF?

 

[rugger]

up

bump for the day shift.

Rugger

 

[Tha One CrumCake]

Rugger, it looks like you have tha dedication since you took the time to plan everything out and even prepare a spreadshit (good shit)... but man...

tha diet is off.. you have waaaay too much protein there bro....

Bring your protein intake to below 100grams... 70-100grams daily. Take your Fat grams higher, 170grams-200grams. Carbs try to keep it at Zero - 20, but really aim for zero or close to it.

Okay... now let me tell u my experience.. i've been on this (according to Mr. X's exact program) for 2 1/2 weeks now, this upcoming monday will be my 3rd carb-up. Okay i've been eating 180 grams of fat,80 grams of protein, and 0-20 grams of carbs.

This is the best FAT LOSS diet ever.... because...

1) After adjustment, you reallllllly get used to no-carbs, and you actually have more energy than with carbs.

2) Easy to stick to, and simple because they aren't that many choices of food... (hot dogs,sausage,high fat beef,cheese, eggs, salad dressing, various oils, mayo, etcs)

3) Meals are easy to prepare

4) FOOD IS FUCKING CHEAP!!!

5) TASTES SUPER GOOD.

6) When you keep your fat intake to the correct amount (170 and up) you tottally feel satisfied after each meal (although it usually takes 15min for the feeling of fullness to hit).

7) Again, when you do this diet CORRECTLY,,YOU preserve muscle.

8) Your skin starts too look fucking awesome, it glows and shit. (knock on wood!)

9) You can always go to burger king and order a 99cent double cheeseburger plain, and eat just tha cheese and tha burger when you are on the go.

10) YOU BURN FAT LIKE A MOTHERFUCKER!


Well, really the only people who have a problem with this diet are the ones who've never tried it...or tha ones who DO THA THING FUCKING WRONG!!

Keep protein low (never above 100)
Keep carbs low (never above 25)
Keep fat high (always above 170)

Also take the time to read X's program... i know some days you have to take your protein intake higher (up to around 160grams or so) but not EVERYDAY!

Arite i'm getting tired of typing.... Good luck Rugger, change it up a little bit and i'm positive you'll be satisfied with your results.

 

[Tha One CrumCake]

LOL - i meant to type spreadsheet LOL

..laters..

 

[rugger]

Thanks for the info, but

I know it's off, but it was a last minute decision and I am not absolutely clear on the CKD in terms of macronutrient % significance, I have more of a general idea of it...until I read some more.

Protein below 100 grams...that is scary.

I am 215 and would like to preserve and even gain much more muscle...I train heavy, short and intense.

Hell, today I have already (by 10:30am) had 84 grams of protein, 93 grams fat and no carbs...I was planning on 300g of protein!
I was planning on eating 300g protein and 150g fat while trying to keep my carbs <20g on non-training days and <50 grams on training days. Carbs on training days basically coming in pre and post training meals only. So calorie-wise I was intending on 1:1 for my protein to fat ratio.

I am way off with my ideas? I thought I should definitely want to keep the protein high, atleast 1g/# (pref 1.5g/#).

BTW, today I actually feel pretty good on no carbs.
Yesterday was shitty and I was constitently hungry.

If I am adament about keeping my protein high will the CKD work?

If this is accurate I can go with about 200g protein:

. 9 x body weight should be the amount of protein
1.5 x protein should be the amount of fat

215*.9=193.5r protein
193.5*1.5=290.25g fat

Thanks again!
Rugger

 

[Tha One CrumCake]

LOL rugger...TRUST ME BRO... I AM THE BIGGEST PROTEIN FREAK IN HERE.... i condone protein so much (super high doses 2- 2.5grams per lb of bodyweight), that i can totally be tha protein spokesperson.

I KNOW exactly how u feel about tha low protein, it's fucking scary.. .. dude i used to eat 300 - 400 grams of protein daily so you can imagine what i first thought when i learned that while on a CKD you're suppose to keep your protein to around 80grams daily. IT FREAKED ME OUT!!

BUT,,,, when on this diet....that's just tha way it is.

Tha ketones are protein sparing, and help keep your muscle and burn fat simultaneously.

If you keep your protein intake like tha way you have it you won't burn fat as effeciently as if you where on a lower protein intake level.

Seriously man, i know it sounds super fucking weird and scary but if you want to preserve your muscle on lose fat like crazy while on tha CKD... Keep your protein intake to around 80 - 90 grams daily, and fat around 170 - 200, carbs as close to 0 as possible.

You're doing an excellent job on keeping your carbs at zero so far... And in about 2 days , you totally will feel EVEN BETTER than you do now and crave them even less.

Try taking 5-HTP too. no more than 75mg a day.

Anyways man, good job, just lower tha protein.

Good luck, peace

 

[Tha One CrumCake]

By tha way,,,

Hotdogs are a great source of food that's high fat, low protein , super low carbs.

usually around 15 grams of fat, 5 grams of protein, 1 gram of carbs.

 

[vpy]

read Mr. X's write-up of the CKD diet on this site. That's all you need to figure out the CKD diet.

He recommends 85% fat cals and 15% protein cals on day 1 at -5%BMR

From my own personal trials on the diet,

I've tried 60%/40% and couldn't get into ketosis.
I then tried 70%/30% and it took me about 48 hours to get into ketosis.
This week, I tried 80%/20% and I got into ketosis the fastest.......

You probably had shit workouts b/c you were doing a low carb diet(a la atkins) and not a CKD which is essentially a "no-" carb diet. If you can't bring yourself to lower your protein grams, then don't bother trying to get into ketosis. 0.9g protein per lb of BW isn't something you can aim for on this diet - maybe go for the isocaloric diet instead.

 

[poohbear]

Wow, I didn't know that the CKD hardly has any Carbs. I've tried all kinds of diets, but never this one. Is there a risk for coronary disease with this diet? Just looking at the limited menu, I would say yes, but I don't have that personal experience that some of you have. I'm going to have to try it out after I finish breast feeding the baby.

RUGGER:

off topic.... rugby rules!!! Training just started for us and we're hosting a 7's tour in September. First 15's will be in October.

 

[rugger]

My math is fuct or this ain't so bad...

OK, thanks for the help.
I read X' CKD, Thanks X.
I may have just brain farted through this math, cause it doesn't look right.

It could be my complete lack of carbs playing tricks on me and the nasty Oracle data modeling mtg I just left...but here is what I calculated.

"0" Carbs ideal, but not likely, I will try my best to stay around <20. Though it seems that pre/post workout carbs would be acceptable. Also, I will most likely taper carbs down to 0.