Going from a CKD Diet to a TKD one

[Quino]

I am on the final stages of my CKD diet. So far I am really happy with the results. Lost a lot of weight and some muscle too . However, I am still over 10% body fat. My goal was to be below 10%. I still have 2 weeks left on the CKD but I will not reach the goal. I was reading that if you go from CKD to a TKD you will see great results. I have been reading so far Mr. X posts about TKD. But I am still a little confused. For the CKD I downloaded Mr. X Excel sheet and it was really helpful. Since I am getting out of a CKD I do not need the 2 weeks to change my metabolism. Can I keep using the Excel sheet and only add around 10g of carbs preworkout per every 3 sets? Do I need to take RALA with the carbs? Do I still do a carbup day or not anymore? I want to start gaining some muscle now so I will not be running much anymore since my calves put me to shame since they are soo thin compared to the rest of my body (specially to my thights). However I do not want to do a normal Bulking diet since I would get too much fat again.

 

[mranderson]

TKD style diets work great for cutting or bulking im proof of that i do alter the timeing of the carb intake instead of preworkout i take in my carbs postworkout with ALA this makes alot more scense to me seeing how postworkout your muscles will be more primed for the uptake of glucouse when cutting i keep carb intake at about .8grams per lb of bodyweight half in a postworkout shakes and the other half 1.5 hrs later in the form of whole oats, yams, meals 1-3 are Protein/fat and meal 4 is protein with a serving of fruit (apple) to keep the liver converting T3/T4, while bulking i dont change much just up the carb in take up in my postworkout meals, iv been able to drop BF% while keeping my strength up even putting a few lbs on my major lifts, evreyone is different but for me this is the only style of dieting that works, get shredded while always feeling full and pumped never feeling flat and weak, this is pretty much a combonations of MR X's TKD and animalbolics just kind of twisted up to get more out of both of them. hope that helps a little

 

[Quino]

K, thanks. yes it helps. I was going to take some creatine pre and post workout with some RALA and then do the remaining meals as I am doing now with the CKD. Also, do I keep eating 12xbmr or do I have to increase it say 13 or maybe 14.

 

[MiniColemans]

TKD style diets work great for cutting or bulking im proof of that i do alter the timeing of the carb intake instead of preworkout i take in my carbs postworkout with ALA this makes alot more scense to me seeing how postworkout your muscles will be more primed for the uptake of glucouse when cutting i keep carb intake at about .8grams per lb of bodyweight half in a postworkout shakes and the other half 1.5 hrs later in the form of whole oats, yams, meals 1-3 are Protein/fat and meal 4 is protein with a serving of fruit (apple) to keep the liver converting T3/T4, while bulking i dont change much just up the carb in take up in my postworkout meals, iv been able to drop BF% while keeping my strength up even putting a few lbs on my major lifts, evreyone is different but for me this is the only style of dieting that works, get shredded while always feeling full and pumped never feeling flat and weak, this is pretty much a combonations of MR X's TKD and animalbolics just kind of twisted up to get more out of both of them. hope that helps a little

what kind of carbs do you use to refuel after your workout?

 

[beefybull]

Some TKD Help:

- Dont eat carbs after your workout
- Eat 3g of carbs for every set you are going to do.
Example: You're doing 15 total sets. 15x3= 45g of carbs pre-workout
- No fat for around 2 hours before your carbs

 

[MiniColemans]

whats the advantage of not eating carbs after the workout?

 

[gonelifting]

Not even a dextrose /whey shake immediately after a workout?

 

[beefybull]

Dextrose & Protein shake?

Remember the name of the diet we're discussing....?
CKD = cyclical KETOGENIC diet
TKD = Targeted KETOGENIC diet

The whole purpose of these diets is ketosis, correct?

On a TKD, you eat ketogenically all day, every day EXCEPT before a workout. Some people may eat something with carbs post-workout, but this is not advised for a reason.

The reason being that your body has already burnt most or all of the carbs you consumed before your workout as energy for the exercising. Roughly 3 carbs per set, like Mr. X said. Now if you've burnt all the carbs for your workout, why would you want to delay ketosis post-workout by eating more carbs?? It's pointless and could probably throw off your diet.

 

[mranderson]

the carb intake is the the one thing i changed up because it just workes a whole lot better when carbs are taken in PWO, most if not all carbs taken in PWO will go to refilling muscles, and you should have no spill over effect, add ALA to the PWO meals and your pretty much guarnated carb uptake. i realy dont see any advantages to eating your carbs preworkout, the whole idea is to deplete then refill the muscle. my first PWO meal is usually 85g dextrose 40g whey isolate with 600mg ALA, 1.5hrs later is 85g worth of whole oats or yams with 8oz chicken breast or tuna and another serving of ALA then its bedtime, evreyone has a different style but this has worked for me and i have got super lean this way and have never lost muscle tissue or strength while burning fat this way, the morning after ill test my blood sugar level and im usually right around 55-69 so i start each morning before cardio in a state very close to ketosis, eat like a CKD until PWO then BAM hit those muscle again with some carbs, i love it heres a link that should help out
http://www.animalkits.be/phpBB/viewtopic.php?topic=3511&forum=5&3
2nd post down by solid contains all info need to set this diet up

 

[mranderson]

K, thanks. yes it helps. I was going to take some creatine pre and post workout with some RALA and then do the remaining meals as I am doing now with the CKD. Also, do I keep eating 12xbmr or do I have to increase it say 13 or maybe 14.

while cutting I stick to 12xLBM this works best for me

 

[mranderson]

what kind of carbs do you use to refuel after your workout?

right now Dextrose as i get leaner i will switch to whole oats or yams for both my PWO meals i did this last summer and got leaner the i have ever been between 4-5% so i know it works for me great. last night i had 2 packs of sweet tarts and an isopure for my 1PWO, 2PWO was chicken and oats. hope this helps out.

 

[Quino]

I want to gaing a as much mass as possible but without the fat. I have been doing the CKD with 12 lbm and that is why I was thinking going up to 13-14

 

[Burning_Inside]

I want to gaing a as much mass as possible but without the fat. I have been doing the CKD with 12 lbm and that is why I was thinking going up to 13-14

i hope you dont mean youre trying to bulk up on a ckd.....

 

[beefybull]

i realy dont see any advantages to eating your carbs preworkout, the whole idea is to deplete then refill the muscle.

my first PWO meal is usually 85g dextrose 40g whey isolate with 600mg ALA, 1.5hrs later is 85g worth of whole oats or yams

then BAM hit those muscle again with some carbs, i love it

If you are eating 85g of Dextrose & 85g of Oats/Yams, you are most likely NEVER in ketosis.

TAKEN DIRECTLY FROM Mr. X's TKD MANUAL:

"I do not believe in the theory of post workout carbs (in Ketosis), unless insulin is administered. Because, how would you otherwise lower your blood sugar. Surely, you would be in ketosis prior to workout and in the end of workout, but understandably you would not be in ketosis post workout, due to high blood sugar levels. I have also found that pre-workout carbs are most effective, in brining strength up while shedding fat"

 

[Quino]

He, nope I am not trying to bulk on a CKD but I want to keepoosing body fat (does not have to be as fast as when I was in the CKD) but I do not want to lose any more muscle since I do not have much to begin with. I was thinking hiting the TKDand if I could gain any muscle at all while losing bf it would be great.