CKD Help

[Legion Kreinak2]

Alright, I want to start a CKD as soon as possible. I figured out all my ratios. They're as follows...

DAY 1
BMR = 2100 - 105 = 1995 CALS

1995 x .85 = 1696 / 9 - 188 grams fat
1995 x .15 = 299 / 4 - 75 grams protein

DAY 2
BMR = 2100 - 210 = 1890 CALS

1890 x .75 = 1417 / 9 - 157.5 grams fat
1890 x .25 = 472 / 4 - 118 grams protein

DAY 3
BMR = 2100 - 315 = 1785 CALS

1785 x .65 = 1160 / 9 - 129 grams fat
1785 x .35 = 624 / 4 - 156 grams protein

DAY 4
BMR = 2100 CALS

2100 x .70 = 1470 / 9 - 163 grams fat
2100 x .30 = 630 / 4 - 157 grams protein

DAY 5
BMR = 2100 - 210 = 1890 CALS

1890 x .70 = 1323 / 9 - 147 grams fat
1890 x. 30 = 567 / 4 - 142 grams protein

DAY 6
BMR = 2100 - 315 = 1785 CALS

1890 x .65 = 1229 / 9 - 136 grams fat
1890 x. 35 = 661 / 4 - 165 grams protein

DAY 7
BMR = 2100 + 630 = 2730 CALS
~70%carbs/20%protein/10%fat~
2730 x .70 = 819 / 4 = 204 grams carbs
2730 x .20 = 546 / 4 - 136 grams protein
2730 x .10 = 273 / 9 - 30 grams fat

Now, I need to know people's normal meal plans, because I don't know where I'm going to get all that fat from, and money is really tight. I need to figure out where to get all this fat and such from. Need help, please!

What foods do I stay away from on this diet, by the by? I was planning on eating Tuna (no carbs or fat) for my protein, optimum nutrition for my protein powder... and I dunno what else.

 

[gonelifting]

Flax oil for fat. If you got no money olive oil. I`ve had oils and tuna, salmon, chicken for the past 3 months.

 

[ProteinFiend]

make sure you use water w/ your powder... it will taste like ass but will keep you in ketosis

stay away from the obvious... anything breaded/starchy/sweet or basically anything that isnt a nut/seed/meat/or a veggie...

 

[Millie]

chicken, beef, fish and seafood in general, eggs, EFA's (UDO's, flax, fish oils etc), nuts, mayo, natural peanut butter (sparingly).

 

[kidvilla]

It can be cheap if you look around

Although some folks may be leery of doing so, i regularly go to working-class neighborhoods to get my meats, because many of the supermarkets there have cuts which are ridiculously inexpensive. Here in L.A. there is a supermarket called "El Super" where i get boneless chicken thighs (juicier than chicken breasts on average) for 89 cents a pound. I also get T-Bone Steaks for 3.29 a pound, and beef flap meat (carne asada) already marinated and tasty as can be for 2.95 a pound. They also started selling ground turkey for 99 cents a pound and most of their other meats are also equally inexpensive. It is so inexpensive that i usually am tempted to buy 20 pounds, but try to hold back as i can't consume that much anyways. Also, lots of mom and pop general stores have butcher shops which have equally inexpensive meats, and the quality is the same (sometimes better because it's fresher) than department store meat, especially if they know you are a big buyer.

But keep in mind though that you really don't need to worry too much about buying meat, even if it IS expensive because if you can't find it cheap in your area, you can either eat eggs (unless you get sick of them), or just eat salad (only leafy veggies, try to minimize tomatoes, carrots and other sugary vegetables) in small amounts....

I mean, if you consider a diet with 1700 calories, its really not that much food, and so you'll have no problem filling it up with things to eat because you won't be eating much anyways. Don't worry too much about meat because you won't be eating that much (if you eat too much protein, it could become glucose too, see my previous posts for more on this). Eat tablespoons of the "good oils" that alone will put you halfway there. Also, keep nuts at hand and snack on them lightly but try not to eat too many either as they do have some carbs, but if you exercise aerobically, this will rarely become a problem.

If you are the kind who loses his appetite while in ketosis (a common occurrence), remind yourself to eat to minimize late-night binges which could include carbs. You can also eat celery sticks in peanut-butter (like those old school dieters), but for some reason, they are pretty darn tasty while on CKD (probably the small amount of sugars in it).

But if worst comes to worst, and you can't find anything to eat, or you are flat-out bored with what you're eating, then just remind yourself why you are doing this, and if you are strict enough to get some good results for a few weeks, the results alone will be all the motivation you will ever need to keep you going... I mean, I used to love to binge and eat all kinds of junk (I used to eat 2 large pizzas just for the fun of it), but once I got the ball rolling on CKD and working out, the results were so impressive, that the motivation to get to my ideal size alone gives me more than enough discipline to keep with my diet.... with the motivation i have, i could eat eggs every single day and I wouldn't care (an example, not a recommendation as eggs every day can be bad for your health)