CKD Journal

[MonStar1023]

CKD Diet & Training Journal<

I have decided to diet and train for MAXIMUM fat-loss now. I wasnt going to I was first trying to add some muscle but I realized that I really need to go for fat-loss. Need the lean, ripped to the bone look as soon as possible. The following is exactly what I will be doing.

CARDIO.
Day 1: 30 minutes AM empty stomach
Day 2: 30 minutes AM empty stomach
Day 3: 45-60 minutes
Day 4: 45-60 minutes
Day 5: 30-45 minutes AM empty stomach
Day 6: 30 minutes AM empty stomach
Day 7: NONE

NUTRITION.
Day 1: 2451 calories (92g protein, 231g fat)
Day 2: 2322 calories (145g protein, 193g fat)
Day 3: 2193 calories (192g protein, 158g fat)
Day 4: 2580 calories (194g protein, 201g fat)
Day 5: 2322 calories (174g protein, 181g fat)
Day 6: 2193 calories (192g protein, 158g fat)
Day 7: 3354 calories (167g, 586g carbs, 37g fat)

SUPPLEMENTS.
Day 1: MD6 + ECA 2x, Multi-Vitamin 2x, 5g creatine
Day 2: MD6 + ECA 2x, Multi-Vitamin 2x, 5g creatine
Day 3: Xenadrine 2x, Multi-Vitamin 2x
Day 4: Xenadrine 2x, Multi-Vitamin 2x
Day 5: MD6 + ECA 2x, Multi-Vitamin 2x
Day 6: Xenadrine 2x, Multi-Vitamin 2x, 5g creatine
Day 7: (day off of ephedrine) Multi-Vitamin 2x, 20g creatine

TRAINING.
Day 1: Chest, Shoulders, Traps, Triceps (alt. with Day 2 every other week)
Day 2: Back, Biceps, Calves, Forearms
Day 3: NONE
Day 4: NONE
Day 5: NONE
Day 6: Circuit Training 3-5x (20-25 reps)
Day 7: AM Circuit Training 3-5x (20-25 reps)

 

[MonStar1023]

DAY 1- JULY 18, 2001

First thing in the morning after pissing without clothes I weighed 219 lbs. and felt flabby as hell.

CARDIO- 30 minutes stationery bike first thing in the morning on an empty stomach.

COMMENTS: Workout went pretty well I guess. Decided to workout without my shirt on for motivation. Haha really looked flabby and soft as hell. REALLY need to stick to diet. Workout was INTENSE though. VERY intense on a few exercises. Dips really hit lower pecs and hammer lower/inner pecs. Flyes stretched out the pecs completely and drop set exausted my pecs all the way. Delts were hit hard with presses and laterals very exausted. Traps got a good workout with the dumbbell shrugs as well, good stretch and contraction. Triceps were hit very very hard with both exercises. Tris were exausted from the pressing exercises beforehand. Good workout overall.

NUTRITION-
Total Calories: 2430
Total (g) Protein: 93g
Total (g) Carbs: 8g
Total (g) Fat: 202g

SLEEP- 7 hours sleep last night. Really need to maintain AT LEAST 7 hours EVERY singe night no matter what happens. HAVE to have 7 hours sleep as a MINIMUM. Without carbs it will be very difficult to stay in an anabolic state.

SUPPLEMENTS- multi-vitamin 2x, MD6 + ECA 2x, 5g creatine.

TRAINING-
Chest, Shoulders, Traps, Triceps.
weighted dips 35x8; 35x8; 35x8; 35x8
low-incline dumbbell flyes 60x8; 60x8; 60x8; 60x8
(dropset) low-incline dumbbell flyes 40x12; 30x10; 20x10
seated behind-neck presses 105x8; 105x8; 105x8
one-dumbbell side-laterals 30x8; 30x8; 30x8
dumbbell shrugs 90x8; 90x8; 90x8
(dropset) overhead machine presses 80x15; 60x12; 40x12
lying ez-bar ext. 80x8; 80x8; 80x8
one-dumbbell overhead ext. 30x8; 30x8; 30x8
(dropset) v-bar pressdowns 60x10; 50x10; 40x10

WORKOUT LENGTH- 45 minutes.. short but intense.

WATER- good amount.

 

[IGoRyEk69]

How were the results of this diet??

 

[MonStar1023]

I am just starting it dude. I am going to keep posting my daily journal though so Ill letcha know how it goes.

 

[diamonddiceclay]

that may be too much cardio

 

[MonStar1023]

DAY 2- JULY 19, 2001

CARDIO- 30 minutes stationery bike immediately following my workout.

COMMENTS- slept in today so I couldnt do my AM cardio. Ill end up doing it postworkout instead which I really dont like to do but Ill suck it up and deal. Would have only have 5 hours sleep if I didnt end up sleeping in. Need to get sleep in order and cardio in order as well! Workout went pretty well I guess. Intense for the post part. Worked out again without my shirt for motivation. Really hit lats hard along with biceps. Both got an overall good workout. Drop sets hit muscle groups VERY hard. Really hammered my calves and forearms with drop sets. Good overall workout. Need to keep it up. And get cardio program in fucking order!

NUTRITION-
Total Calories: 2350
Total (g) Protein: 126g
Total (g) Carbs: 12g
Total (g) Fat: 191g

SLEEP- 6 HOURS NOT ENOUGH! Need at least one more hour per night. Have to continually hit 7+ hours every single night. Been taking 6mg. melatonin to ensure proper deepful sleep. =D

SUPPLEMENTS- multi-vitamin 2x, MD6 + ECA 2x, 5g creatine.

TRAINING-
Back, Biceps, Calves, Forearms.
wide-grip front chins (bodyweight) 8x8x8x8
bentover reverse ez-bar rows 200x8; 200x8
crossbench dumbbell pullovers 70x8; 70x8
(dropset) v-bar pulldowns 150x10; 120x8; 90x8
standing barbell curls 80x8; 80x8; 80x8
alt. dumbbell hammer curls 30x8; 30x8; 30x8
(dropset) one-arm cable curls 30x10; 20x8; 10x8
one-dumbbell calf raises 60x15; 60x14; 60x14; 60x14
(dropset) one-dumbbell calf raises 60x14; 40x8; 30x8
wrist roller 25x5; 25x5; 25x4; 25x4
one-dumbbell twists 40x10; 30x10; 20x10

WORKOUT LENGTH- 35 minutes... short and intense.

WATER- took in a good amount all day long.

 

[MonStar1023]

diamonddiceclay... Yeah I know I am going to be doing a shitload of fucking cardio. The program listed above is WORD for WORD from Mr. X's new CKD Manual. I am 100% confident that my results should be good because Mr. X definitely knows his SHIT. Never seen anyone talk with so much intelligence on one of these boards. Ill keep each day posted and what kind of results I am getting.

 

[MonStar1023]

DAY 3- JULY 20, 2001

CARDIO- 30 minutes stationery bike first thing in the morning on an empty stomach + 20 minutes stationery bike during the afternoon.

COMMENTS-

NUTRITION-
Total Calories: 1815
Total (g) Protein: 128g
Total (g) Carbs: 7g
Total (g) Fat: 133g

SLEEP- 7.5 hours which was a good amount I think. Made sleep requirements. Took a nap during my summer school too which I think really helped me out a lot.

SUPPLEMENTS- multi-vitamin 2x, Xenadrine 2x.

TRAINING- REST.

WORKOUT LENGTH- n/a

WATER-