*HELP* My Routine On A CKD

[MonStar1023]

I will be following a CKD type diet... with 7 days 0-No Carbs, followed by 1-day that is a Carb-Up... I am trying to do a routine that will really help me acheive good results... probably every bodypart ONE time per week or something along those lines.. I am looking to COMPLETELY CUT-UP I mean I have around 4-5 weeks to get as COMPLETELY RIPPED as possible I am almost positive that a CKD is the way to go...

I need to know what type of a split to follow to hold onto/gain as much muscle mass as possible. I am going to train every bodypart around ONE time per week. Or something along those lines. Will not including a depletion workout seriously affect my results?

Mr.X help me out bro!!

 

[Big Country 056]

When I did CKD, I trained every bodypart once over a 4 day period:
1-hams, calves
2-shoulders, arms
3-cardio only
4-quads
5-chest, back
6-cardio only
7-cardio only
8-full-body depletion...Carb-Up

this worked great for me, I dropped @ 2 lbs fat per week.

Hope this helps.

 

[MonStar1023]

Thanks bro.. anyone else?

 

[diamonddiceclay]

I did the same diet as you and my strength was not high because of lack of carbs-you should lift 3-4 days a week rotating body parts and keep cardio to a minimum or muscle will be lost.

 

[MonStar1023]

Cardio low huh? Mr.X suggests keeping cardio real high according to his CKD Manual...

???

 

[diamonddiceclay]

Cardio low huh? Mr.X suggests keeping cardio real high according to his CKD Manual...

???

CARDIO WILL BURN FAT BUT YOU'LL PROBABLY LOSE MUSCLE

 

[MonStar1023]

Low-intensity cardio seems to work great for me.. I dont know though bro..

 

[Mr.X]

I have a sample workout in my CKD manual on this site:

Try this: (assuming you start on Mon)
Day 1:
Chest, Back, shoulders, arms, traps
-20min low-intensity cardio post-workout
Day 2:
Legs (quads, hams, glutes), calfs, abs
-20min low-intensity cardio post-workout
Day 3-5:
45min-1hr
low intensity cardio (a little lower then day 1-2)
Day 6:
30 min cardio (low-intensity)
Day 7:
30 min cardio
w/ full body workout
Day 8: carb-up
pre-carb up...full body workout

Mr.X