CKD diet.. can I change the workout?

[Xtreme2001]

Mr.X, after reading your article, I'm wondering if this workout program I choose will be okay to use?

Day 1- Back/bis/hams
Day 2- Chest/tris/calves
Day 3- cardio... 30min
Day 4- Shoulders/traps/calves.. 30min cardio following workout.
Day 5- Legs
Day 6- rest/30-45min cardio
Day 7- rest/30-45min cardio

Will this work? I like to keep the intensity of my training heavy. Keeping the reps between 8-10.. sets of 3-4.

I'm open to suggestions.. But I feel this would work.

Would it matter when my 2-3 rest/cardio days are?

Thanks

 

[nowuhavetoodie]

yeh, you can. you dont have to follow that regiment.

 

[Mr.X]

Mr.X, after reading your article, I'm wondering if this workout program I choose will be okay to use?

Day 1- Back/bis/hams
Day 2- Chest/tris/calves
Day 3- cardio... 30min
Day 4- Shoulders/traps/calves.. 30min cardio following workout.
Day 5- Legs
Day 6- rest/30-45min cardio
Day 7- rest/30-45min cardio

Will this work? I like to keep the intensity of my training heavy. Keeping the reps between 8-10.. sets of 3-4.

I'm open to suggestions.. But I feel this would work.

Would it matter when my 2-3 rest/cardio days are?

Thanks

You'll be burned out by day 3-4 and will not be able to train the way you think you will. The only times you workout is day 1,2 and sometimes 3. Your best bet is to do:
Day 1:
all upper body (includes abs and lower back)
day 2:
all lower body
day 3:
cardio
day 4:
cardio
day 5:
cardio/full body workout

Mr.X

 

[Xtreme2001]

Mr. X, isn't that a little too much?

I mean, doing all upper body parts (chest/back/bis/tris/shoulders/traps/abs) all in one workout is ridiculous to me. I mean, you don't really get a proper workout from it.

I can't imagine a full body workout.. It's too much in my eyes.

 

[Xtreme2001]

One other thing.

What sources of fat besides olive oil can I consume with this diet?

Walnuts? PB? Will it make a difference if I consume all my fat/day from olive oil over a variety of healthy fats?

 

[Mr.X]

Mr. X, isn't that a little too much?

I mean, doing all upper body parts (chest/back/bis/tris/shoulders/traps/abs) all in one workout is ridiculous to me. I mean, you don't really get a proper workout from it.

I can't imagine a full body workout.. It's too much in my eyes.

Yes, you will get a proper workout in terms of muscle fiber breakdown, for that is what is proper.

After a carb up, you have a maximum of 2-3 days before ALL muscle glycogen is depleted; thus, further workout would be powered by some ketones and the rest by the breakdown of the muscle tissue (protein). So, that is the reason for the 2 day workouts on CKD.

Mr.X

 

[Mr.X]

What sources of fat besides olive oil can I consume with this diet?
canola oil, flaxseed oil, sesamese seed oil, walnut oil, sunflower seed oil

Walnuts? PB?
as long as you account for the carbs and never have more than 6g carbs per meal and no more than 20-30g carbs a day...you'll be fine.....Walnuts and PB have quiet a few carbs

Will it make a difference if I consume all my fat/day from olive oil over a variety of healthy fats?
no it does not make a difference

Mr.X

 

[Xtreme2001]

I'm going to extend my workout day, and combine everything into 3 days, rather then 2. I know you don't agree, and I may sound stubborn, but I'm going to see what my body feels like doing. I have a hard time thinking that For the 6th day (last workout), I'll give my entire body a shot.

I'll see how this goes. If I feel like shit, I'll go back the original.

But why is it that you're only doing 1-2 exercise/muscle group? I find it hard to maintain your muscle with such minimal work. 1-2 exercises won't do much? You're only working the muscle. You're not actually giving it a 'proper' workout?

Do you see what I'm trying to say here? I'm not saying your wrong, nor am I arguing with you, but I would like you to clarify it, that's all. I think i'm missing something behind it all?

Walnuts? PB?
as long as you account for the carbs and never have more than 6g carbs per meal and no more than 20-30g carbs a day...you'll be fine.....Walnuts and PB have quiet a few carbs
Mr.X

If I want to stay in ketosis... this idea would not work then right? Because if I consume those 20g carbs I'm defeating the purpose again..? So I should just stick with the olive oil.

 

[Xtreme2001]

.

 

[Mr.X]

But why is it that you're only doing 1-2 exercise/muscle group?
after that amount of workload there will not be sufficient energy or muscle glycogen to fuel the muscle grou

I find it hard to maintain your muscle with such minimal work. 1-2 exercises won't do much?
what do you base that on?
You're only working the muscle. You're not actually giving it a 'proper' workout?
proper workout...what is that? it can be defined in so many ways....you're NOT understanding a CKD diet, the goal here is NOT to get a "proper" workout (whatever that may be) but to actually deplete muscle glycogen
-this is a CATABOLIC diet, so if these things trouble you than you should not do it

Do you see what I'm trying to say here? I'm not saying your wrong, nor am I arguing with you, but I would like you to clarify it, that's all. I think i'm missing something behind it all?
yes, you are missing a lot...I can imagine you did not do your research and reading on CKD...
CKD (ketosis to be exact) is NOT designed to give amazing workouts or even proper ones, it's fully designed for fat-loss and a catabolic state of the body...the only real thing you are doing w/ the workout is breaking down intra-muscular glycogen and tearing down some fibers in the process...


If I want to stay in ketosis... this idea would not work then right? Because if I consume those 20g carbs I'm defeating the purpose again..? So I should just stick with the olive oil.
yes, you answered your own question

Mr.X

 

[Xtreme2001]

Does it matter which exercise I do for each muscle group?

Or can I switch up the 2 exercises each week?

 

[Mr.X]

Does it matter which exercise I do for each muscle group?
not really, but I tend to recommend big movements like bench

Or can I switch up the 2 exercises each week?
yes, you can do that, but each week? why...stick to things for at least 4 weeks before you change.=/

Mr.X