Ckd Or Calorie Restriction

[themealticket]

I will be going to the beach in 3 weeks. I am 5' 11" 220lbs, about 13/14% bodyfat. Would I be better of doing a ckd diet or a calorie restriction diet with carbs. The cal restriction would be around 2100-2200 with macros about 250-300 p, 80-120 c, and 30-50 fat. I will be doing my regular lifting plus 60-90 minutes of cardio afterwards. On the ckd I would do 60-65% heart rate and with carbs I would do around 70-80% heart rate, cardio. Any suggestions on which diet would help me loose weight within 3 weeks time.

 

[JKurz1]

Very easy...do cardio first thing in the morning......dont eat for a full hour afterwards......from there it's <50 carbs a day (take in most post w/o).....lift hard for an hour in the PM......and don't snack after you 6th and final meal.............

 

[themealticket]

So do the calorie restriction diet with cardio instead of ckd?

 

[Millie]

What do you want to accomplish in 3 weeks? This is not enough time for any significant fat loss.

In this case, you are probably better off with doing a CKD, this way you will at least drop a ton of water and look more cut.

 

[Tom Treutlein]

JKurz, is this what you do? Seems pretty simple. Oh, and also, what are those 50 grams or so of carbs post-workout? Dextrose?

 

[bran987]

I don't understand why you are calling one diet "calorie restriction", you will have to restrict calories on a CKD too

 

[themealticket]

Well with CKD you don't eat carbs, while restricting cals, and the other diet was eating carbs (80-120) while still restricting cals.

 

[Tom Treutlein]

I think he meant a generic/typical calorie-restrictive diet vs. a CKD.

 

[themealticket]

Exactly, sorry if I didn't word it correclty. The generic diet would be allot higher in protein and low fat.

 

[sirbadass]

jkurz--

seriously? don't eat anything for 1 hr after cardio? is that because the body is still burning fat for an hour? won't the body need some amino acids at least? or would that spike insulin too much?

also, 50g dextrose post-wo ok?

how many grams of fat on a diet like this? is this intended for natural athletes or only those on gear? cuz i think w/o more carbs a natural athlete will lose a ton of muscle that way.

 

[Tom Treutlein]

You don't need carbs to preserve muscle, so it wouldn't do much to a natural athlete. You just need the right amount of protein.

 

[mcbruiser]

it seems john hansen, mr. natural olympia, would disagree with you. from an interview at bodybuilding.com---

"I eat approximately 1.25 grams of protein for each pound of bodyweight and
slightly more than that in carbs. I don't believe in low carb diets because I lose
muscle when I don't eat enough carbs. I question anyone who is natural that eats
a low carb and low fat diet and they don't lose any muscle and compete looking
hard and ripped. That's just not natural! You can get away with that when you are
using drugs but not when you are drug free."

 

[Tom Treutlein]

Great, so he says something. Maybe he needs more protein than that. I don't see any scientific backing to what he says.

 

[mcbruiser]

i would think his 27 years of experience and not to mention his body and ranking as mr. natural olympia would count for something in terms of backing. of course, everyone is different. i know for me personally, i feel that i lose strength and muscle size on a low to zero carb diet.

 

[juve]

CKD is a peculiar diet in that, ketones produce only 7 cals of energy whereas dietary fats produce 9 cals. Being in ketosis is in itself could be considered restriction since you're off by two cals for each gram of fat. Therefore technically one can calculate a maintenance calorie amount for a CKD diet, adhere to it and be in a calorie restriction by an amount 2x (fats grams), where a calorie deficit would be proportianlly larger for a bigger person since they need more food intake to maintain than a smaller person. That is all theoretically though, so g'head if you're the curious type.

One discrepancy though, i'm not sure if it's total food intake or fat intake that will produce an enrgy intake gap

 

[themealticket]

So what would happen if someone, I for instance, decided to eat 2200 calories which is 500 cals under my bmr, consisting of let say 300 p, 200 g, and 15-20g fat?

 

[mcbruiser]

that's a calorie restricted diet, so you will lose weight and some of it will be muscle. for CKD, your intake would look something like this---

DAY..........BMR cal/day.............Fat ..........Protein.......... Carb
1..............2565........................242..........96........... >20grams
2..............2430........................203..........152..........>20grams
3..............2295........................166..........201 ..........>20grams
4..............2700........................210..........203..........>20grams
5..............2430........................189..........182..........>20grams
6..............2295........................166..........201..........>20grams
CARB-UP
7..............3510........................39............176 .......... 614

As you can see, fat is really stressed in CKD and the protein is pretty slim, that's why personally, I'm not sure I would go that route. It seems like you will lose more muscle on a CKD diet that on a calorie restricted diet. if you want to do more of a CKD diet, try a something like a modified atkins diet where you get most/all of your calories from protein and fat, heavy on the protein.

Personally, I would just keep intaking b/w 1 to 1 1/2 grams protein per lb LBM, and lower your carbs significantly and make sure you get enough EFA and fiber in your diet. The amount of carbs you eat is something you'll have to experiment with. Just don't eat any sugar, expect maybe post-wo. Just my 2 cents, which may in fact be totally worthless.

 

[Tom Treutlein]

CKD puts you in ketosis. The ketones are muscle sparing. Thus, little to no fat loss.

 

[tatertoos]

Good formula jkurz!!! Have you and Swole been hanging out? !!LOL!!!

 

[JKurz1]

Good formula jkurz!!! Have you and Swole been hanging out? !!LOL!!!

????????????????????????????

 

[gymrat]

it seems john hansen, mr. natural olympia, would disagree with you. from an interview at bodybuilding.com---

."

well he was mr natural "universe" not olympia. and that was like 12 years ago.

 

[mcbruiser]

1998 Natural Olympia - Professional Division
1996 Natural Mr. Universe - Professional Division