CKD Help, please!

[flexygrl]

Hi,

I'm new here. I was thinking of starting CKD. I did a search on it, but I'm still confused. Does it work well for a women or is it mostly for men. On the carb up days, what do you eat. Is it strictly carbs only. How can I find out how many carbs are in things like veggies. Obviously, I'm very confused. Any help would be greatly appreciated

Also, what workouts do you girls do when on CKD. I am planning on doing 45 minuted of cardio twice daily-probably 3X a week and weight training atleast 6 days a week.

Thanks in advance!!

 

[Kid Dynamite]

Ckds are fine for women. Carb up days you eat haevy carbs, mod protein and low fat. For training, it is best to split the body in two and work the 2 days following the carb up so you have glycogen to burn during your weight training. You'll have problems weight training six days a week if you plan 6 tension workouts. Two days tension following the carb up, then either a depletion or full-body workout before beginning the carb up. There's tons of info, you should check out Mr.X's stickies up top. They have good info, and it would take forever to explain the diet down to a T here.

 

[HANSEL]

KD's Advice is sound, but you should Go to www.MassMonsters.com and read Mr.X's CKD manual.

 

[flexygrl]

Hi,

Thanks for the help. Read the manuel. It's way too confusing. I'm gonna stick with high protein/low carbs and see how that works for awhile. Thanks everyone!

 

[HANSEL]

Hi,

Thanks for the help. Read the manuel. It's way too confusing. I'm gonna stick with high protein/low carbs and see how that works for awhile. Thanks everyone!

This might help
http://boards.elitefitness.com/forum/showthread.php?threadid=228350

 

[flexygrl]

Hey Hansel,

Thanks! I have read your post like a million times already. The only thing I am scared about with your "diet" is the structure. I'm the kind of person that needs everything spelled out. I will try it though, it's easy enough.


So you don't count your post workout shake towards anything? Also do you always have a post workout shake? What if I'm just doing cardio one day, do I still need it. I am really a novice at all this. I'm sorry to sound so dumb.

 

[HANSEL]

Hey Hansel,

Thanks! I have read your post like a million times already. The only thing I am scared about with your "diet" is the structure. I'm the kind of person that needs everything spelled out. I will try it though, it's easy enough.


So you don't count your post workout shake towards anything? Also do you always have a post workout shake? What if I'm just doing cardio one day, do I still need it. I am really a novice at all this. I'm sorry to sound so dumb.

I dont count it because you should cycle your calories and you require a little more on workout days. This is essential for bodybuilders to recover and get their muscles in an anabolic state. I dont think you need a post workout shake with cardio but I would get some carbs (low GI ok) and protein in within an hour after cardio.

www.fitday.com help you track calories and ratios. Jay_the_man's Excel spreadsheet (link posted on the thread somewhere) is also very helpful.

 

[beastboy]

Ckds are fine for women. Carb up days you eat haevy carbs, mod protein and low fat. For training, it is best to split the body in two and work the 2 days following the carb up so you have glycogen to burn during your weight training. You'll have problems weight training six days a week if you plan 6 tension workouts. Two days tension following the carb up, then either a depletion or full-body workout before beginning the carb up. There's tons of info, you should check out Mr.X's stickies up top. They have good info, and it would take forever to explain the diet down to a T here.

Hey Kid...you see any problem with a 3-4 day workout...focusing one 1-2 body parts per day? I'm not too hip on splitting.

With the split though (upper/lower), so you do that 2 days after carb up and then not have another workout till your depletion?

 

[Kid Dynamite]

Hey Kid...you see any problem with a 3-4 day workout...focusing one 1-2 body parts per day? I'm not too hip on splitting.

With the split though (upper/lower), so you do that 2 days after carb up and then not have another workout till your depletion?

If you feel okay doing a 4 day split, that's fine, but I recommend doing legs and maybe back and chest the 2 days following. Chances are you'll have enough energy to hit smaller bodyparts later in the week, but for big groups like this I think it'll be better to "get them out of the way" earlier in the week. I've done it everyway you can think of (split wise) and I just came to prefer the 2 day split. Also, I have been skipping the depletion workout and just having a normal tension workout on Friday. My carb loads only go 12 hrs. and I get around 400 to 450 in there. In the past, I've never been overly impressed by the results following the depletion workout for myself. I say try to do a normal depletion workout in the morning before your carb up and see how it benefits you as an individual.
Another thing to factor in is re-establishing ketosis. Another benefit of hitting the bigger bodyparts after the carb up is it will drive down glycogen levels and help get you into ketosis faster. So if you want to do a 4 day split, I'd recommend some extra cardio early in the week just to burn off some glucose and ensure you hit ketosis by Tues night or Wed morning.

 

[beastboy]

Good points...thanks.

 

[Kid Dynamite]

No problem. Any other Q's just post em up.