CKD Help

[tool bag]

I have done research on the CKD diet for the past 3-4 days and have numerous interesting post, especially the on kakdiesel posted. From, that I have several questions if someone would be kind enough to help me out. I will be starting this diet on Monday.

1) Do you calculate your BMR from your total weight or LBM?
2) Can I use whey protein after my workout (immediately) or even throughout the day with flax oil?
3) Does my protien intake have to be my LMB/Total weight or the specific amount (%) as mentioned in MR.X's CKD manuel?
4)Supplements: other than a good mv, and ala during the carb phase, how and can I take creatine?
5) Other than ketostix, how else would I know that I am in Ketosis. What sides mental, physical, should I expect to know that I am in ketosis or on the right track?

Any help with these questions will be appreciated.
Stats: 220lb, 6'0".

I estimated my LBM to be around 200lbs.

 

[PwB]

1)Its just a starting point for calories anyway, and there is a lot of variance in individuals for calorie intake. Also generally difficult to get a really accurate estimate of LBM, so use total weight. Multiply your weight by 10-12, that will be total calories during the low carb week. Depending on fat loss, calories can be adjusted, but this is a good starting point.

2)Whey protein w/ no fat post-workout would be good. Whey with flaxseed oil during the day isn't ideal b/c liquid oils do not slow down digestion, as is usually believed. Better to use real food, or a protein blend from the protein factory of mainly casein (absorbs very slowly like food), or Problend 55 from the supplement stores. Fiber can help slow absorption as well.

3)Use protein based on total weight for simplicity sake, unless bodyfat is really high. Ratios DO NOT need to be adhered to, regardless of what anyone else here tells you. Its not the high fat/mod. protein ratio that gets you into ketosis, its the absence of carbs that does and ketosis is reached just as readily w/ a lower fat intake. Besides, ketosis isn't magical in any way so it really doesn't matter, calories do.

4)Creatine during carb ups and u can add it post-workout to your shake.

5)Don't waste time w/ ketostix, they aren't always accurate as they just show ketone excretion in the urine. One can be in deep ketosis w/ no change in the strips, and again it doesnt matter much either way. Just keep the carbs as low as possible (30g or less), keep protein at the right level, and adjust calories from fat intake. Everyone is different in how they feel. Initially most feel like shit b/c you have to adapt to the low carb intake (enzymes need to upregulate fat burning, brain needs to adapt using ketones for fuel, as well as the body, which will eventually utilize most energy from FFA use). After a week or two, some people feel better than ever, and others remain irratable, cranky, and tired. Only way to find out is give it a try.

 

[tool bag]

Pwb

Thanks for your respond. So basically I am to keep my protein intake at 1-0.9 grams per total body weight (220) and then subtract the protein calories from my BMR (220 x 12 = 2640)
and the rest would be fat calories/grams.
So my daily intake of protein 198 grams and fat 205 grams with carbs as close to 0 as possible.