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I used the CKD Worksheet by mr X to determine my daily food intake. I am supposed to eat around 1800-2100 cal/day I am working out 2 days and then rest one.
Working out days here is the food intake:
preworkout shake with one banana, one big spoon of honey, 20 oz lowfat milk, one scoop of whey protein and one scoop of soy protein (each scoop is around 29g). I take one capule of flax oil and 1000 IU capule of vitamin E
After workout I drink some creatine with 15 oz of Grape juice and 10oz of water.
After one hour of the creatine I take another shake with the same stuff as the preworkout shake and another flax oil cpsule and one big spoon of 100 pisilium husk fiber in water.
two hours after the shake: one can of tuna with one tbl spoon of olive oil some slasa and sliced tomatoes
2-2.5 hours later one protein shake with half a banana skim milk (20 oz) and one scoop of whey protein and one scoop of soy protein and another flax oil capsule
2-2.5 hours later anoter can of tuna with 1 tbl spoon of olive oil and tomatoes and one vitamin c pill
1-1.5 hours later I get a small snak like wheat an oat cookies (3 of them or a small bowl of Total with brown sugar Cereal with skim milk. The cookies have 17.9 grams of carbs of which 2.5 g are from fiber and 6 g are from sugar
1-1.5 hours later night shake with skim milk (20 oz) half a banana and one scoop of whey and another of soy protein, one capsule of flax oil and one big spoon of pisilium husk fiber on water and a vitamin B pill.
the tuna gets substituted sometimes with 6 oz of grilled chiken or beef and 8 oz of vegetables (mixed or green cuts)
on the non workout days I do one meal less which is the preworkout shake.
Since I follow a 2 day work out rest one day routine I do not have a preset day for carbing up. Most people I have seen chooses Sunday burt the way I work out I workout one sunday and the other I do not. Is it ok to carb up even on a working out day? Also I am going to get some R-ala capsules 100mg each capsule. how many should I take and when. Also I was thinkin of replacing the tuna once or twice a week with a 6 inch subway on wheat (turkey, ham or chicken) Is this ok or there are too many carbs in them. On the carb up day what is a typical meal plan for CKD users (what do you eat on each meal, how much and how to count the calories would be helpful too). I need to take 2886 cals on that day.
Also I am barly starting with this diet 1 week so far how long should I keep it for and what can I modify to improve the benefits of it. I already cut the Orange Juice. Should i take the Grape one too? I am eating less bred (even the wheat one which is the only one I was eating).
My goal is too keep losing fat and at the same time getting more muscle. I have been doing ok I guess since i can see my fat going away but I want to get even better. I am doing cardio 4-5 times a week for 20-30 min. I am taking hydroxy cut but I am going to stop taking them by the end of this month (12 weeks already) and I was thinking not taking any termo stuff for at least 4-6 weeks to let me body clean out the stuff. I am going to be on 12 weeks on the use of creatine by the end of the month also. Should I cycle it too and stop taking it for 4-6 weeks too> I red that you have too do so because if not the body will stop producing its own creatine. One last thing do I have to cycle the protein too or I can keep taking it indefeiteley? Any sugestions critiques will be apreciated.
Working out days here is the food intake:
preworkout shake with one banana, one big spoon of honey, 20 oz lowfat milk, one scoop of whey protein and one scoop of soy protein (each scoop is around 29g). I take one capule of flax oil and 1000 IU capule of vitamin E
After workout I drink some creatine with 15 oz of Grape juice and 10oz of water.
After one hour of the creatine I take another shake with the same stuff as the preworkout shake and another flax oil cpsule and one big spoon of 100 pisilium husk fiber in water.
two hours after the shake: one can of tuna with one tbl spoon of olive oil some slasa and sliced tomatoes
2-2.5 hours later one protein shake with half a banana skim milk (20 oz) and one scoop of whey protein and one scoop of soy protein and another flax oil capsule
2-2.5 hours later anoter can of tuna with 1 tbl spoon of olive oil and tomatoes and one vitamin c pill
1-1.5 hours later I get a small snak like wheat an oat cookies (3 of them or a small bowl of Total with brown sugar Cereal with skim milk. The cookies have 17.9 grams of carbs of which 2.5 g are from fiber and 6 g are from sugar
1-1.5 hours later night shake with skim milk (20 oz) half a banana and one scoop of whey and another of soy protein, one capsule of flax oil and one big spoon of pisilium husk fiber on water and a vitamin B pill.
the tuna gets substituted sometimes with 6 oz of grilled chiken or beef and 8 oz of vegetables (mixed or green cuts)
on the non workout days I do one meal less which is the preworkout shake.
Since I follow a 2 day work out rest one day routine I do not have a preset day for carbing up. Most people I have seen chooses Sunday burt the way I work out I workout one sunday and the other I do not. Is it ok to carb up even on a working out day? Also I am going to get some R-ala capsules 100mg each capsule. how many should I take and when. Also I was thinkin of replacing the tuna once or twice a week with a 6 inch subway on wheat (turkey, ham or chicken) Is this ok or there are too many carbs in them. On the carb up day what is a typical meal plan for CKD users (what do you eat on each meal, how much and how to count the calories would be helpful too). I need to take 2886 cals on that day.
Also I am barly starting with this diet 1 week so far how long should I keep it for and what can I modify to improve the benefits of it. I already cut the Orange Juice. Should i take the Grape one too? I am eating less bred (even the wheat one which is the only one I was eating).
My goal is too keep losing fat and at the same time getting more muscle. I have been doing ok I guess since i can see my fat going away but I want to get even better. I am doing cardio 4-5 times a week for 20-30 min. I am taking hydroxy cut but I am going to stop taking them by the end of this month (12 weeks already) and I was thinking not taking any termo stuff for at least 4-6 weeks to let me body clean out the stuff. I am going to be on 12 weeks on the use of creatine by the end of the month also. Should I cycle it too and stop taking it for 4-6 weeks too> I red that you have too do so because if not the body will stop producing its own creatine. One last thing do I have to cycle the protein too or I can keep taking it indefeiteley? Any sugestions critiques will be apreciated.
Only water and they do not taste the same 
