JoBu's CKD trial

[JoBu]

I decided to give CKD a whirl and what better time to try something new then fresh in the new year? I'm only planning to try it for ~2 weeks just to see how my body reacts. Beginning stats: 174lbs & 10-12% BF. I'm using the CKD worksheet from Mr. X to calculate my diet breakdown. Primary foods will be eggs, bacon, sausage patties, bergers, hard salami, tuna packed in olive oil, cheese, almonds, peanuts, flax oil, and olive oil.

I started yesterday with 90min of low-intensity cardio on my bike trainer on an empty stomach. I didn't get out of bed till almost 2pm (late night ) so I knocked ~30% off of my food intake for the day.

120.5g fat, 67g prot, 3g carbs, 1360cal

 

[JoBu]

Day 2 - 1/2/04

According to my Ketone Stix I'm not yet in ketosis.

Woke up and hit the gym for a whole body lift with 25min of cardio after...empty stomach. I blew over my protein and calorie limits by a little today but did well with fats and carbs. The problem was my dinner. I had a spinach salad with chicken breast...guessing about 10oz which ended up being 3 servings so that was 75g protein and 420 calories right there. 3oz of chicken is just so small!

154g fat, 171g prot (60g over), 15g carbs, 2180cal (350 over)

**EDIT**

Missing my fat/prot ratio and going over on calories was bothering me so I decided to put in another 35min of cardio (~300cal) and down some flax before bed tonight. Updated totals for today are:

172g fat, 171g prot (60g over), 15g carbs, 2340cal (530 over)

 

[SlavikHavik]

Re: Day 2 - 1/2/04

According to my Ketone Stix I'm not yet in ketosis.

Woke up and hit the gym for a whole body lift with 25min of cardio after...empty stomach. I blew over my protein and calorie limits by a little today but did well with fats and carbs. The problem was my dinner. I had a spinach salad with chicken breast...guessing about 10oz which ended up being 3 servings so that was 75g protein and 420 calories right there. 3oz of chicken is just so small!

154g fat, 171g prot (60g over), 15g carbs, 2180cal (350 over)

Hey bro, if your not in ketosis yet, you might want to scrap the chicken breasts. Go for something with a little less protein and a little more fat. Flax Oil and Bacon are my best friends when im comming out of the carb up. Remember if your running out of carbs protien is converted to glucose for energy, which means no ketosis. So try for a higher ammount of fat at first.
Also you should be aware that the stix can be a little misleading sometimes. They are a better indicator of how hydrated you are then of how many ketones your producing. As long as your reading mild or light you should be okay.
You mentioned that you were just going to try it for two weeks to see how you adapt. I found that my body (especially mental functions) didnt really adapt untill the end of the second week.

Its a great diet man you should see some sick results. Even in just two weeks.

 

[JoBu]

Re: Day 2 - 1/2/04

I was good yesterday...80% fat 20% prot...but today I ended up 50/50.

I'm just trying it for 2 weeks right now to see what kind of results I get. I have a trip for work in 16 days and I know I won't be able to get things right away from home. If it works out I'll plan a month worth in late winter to cut down a little for spring.

JoBu

Hey bro, if your not in ketosis yet, you might want to scrap the chicken breasts. Go for something with a little less protein and a little more fat. Flax Oil and Bacon are my best friends when im comming out of the carb up. Remember if your running out of carbs protien is converted to glucose for energy, which means no ketosis. So try for a higher ammount of fat at first.
Also you should be aware that the stix can be a little misleading sometimes. They are a better indicator of how hydrated you are then of how many ketones your producing. As long as your reading mild or light you should be okay.
You mentioned that you were just going to try it for two weeks to see how you adapt. I found that my body (especially mental functions) didnt really adapt untill the end of the second week.

Its a great diet man you should see some sick results. Even in just two weeks.

 

[JoBu]

Day 3 - 1/3/04

Another day and I again blew over my calories but kept the protein down better than yesterday. I'm averaging about 300 calories every 2 hours or so...I really can't go much longer without eating something. Dinner is my biggest single meal with about 650 calories...mostly tuna and olive oil. Today was supposed to be my least calories of the week at 1734. I was tracking everything through the day and all was fine till tonight...I'm just so used to a nice sized dinner. I also tried to adjust more towards fat today since I wasn't yet in ketosis. As of this afternoon I still wasn't in ketosis according to my keto stix. Are they a reliable indicator?

I did 30 min of cardio on my bike trainer and then an hour in the pool. Breakdown for the day was:

200g fat (75 over), 115g prot (37 under), 20g carbs, 2115cal (385 over)


**UPDATE**

Looks like I'm finally in ketosis. Is it possible that I'm usually just to hydrated for the keto stix to register? I drink 2-3 gallons a day and my piss is usually mostly clear.

 

[RussianRocket]

CKD: Worst diet ever.

EVER.

 

[SlavikHavik]

Re: Day 3 - 1/3/04

yes your likely just to hydrated.
That is alot of water.

However sometimes getting into ketosis can take up to 3 days if your not particularly good at it yet.

I think i mentioned this before.
But your best bet is
Heavy fat the first day, 0 carb (not just low)
Do some morning cardio, down some flax oil prior to it, with some ala, then before your workout down some flax oil and ala and then do 10 minutes cardio-workout-10 minutes cardio. You should definetly be in ketosis by that point.
Also mind your carb ups.
Starchy carbs go to the muscles and sugary carbs go to the liver. Especially fructose. So go for Brown rice on your carb ups, instead of fruit and what not. The glycogen levels in your liver are what your body uses to measure weather or not it needs to be producing ketones. So if you filled it up with fructose its going to be very tricky to empty it. Because you cant directly exercise your liver.

 

[JoBu]

Thanks for you input. You've been extremely helpful...keep up the good work.

CKD: Worst diet ever.

EVER.

 

[JoBu]

Day 4 - 1/4/04

I did better keeping my calories under control today. I'm not too sure about keto stix...last night I was in moderate ketosis, this morning it was "trace", this afternoon negative.

Breakdown for today:

159g fat, 122g prot (31 under), 25g carbs (10g fiber), 1965cal (85 under)

 

[SlavikHavik]

Re: Day 4 - 1/4/04

there is no doubt keto stix work.
If you are suddenly thrown out of ketosis be careful about what your eating it may have carbs in it that are knocking you out.
Any "atkins" product for instance (and its definetly not limited to this) will throw you out.
Many supplements will as well, especially anything with l-carnitine in it.
those are just examples, there may be other things in your diet as well.

 

[JoBu]

Re: Day 4 - 1/4/04

I'm on minimal carbs and 30% of that is fiber...3g from eggs, 6g from almonds, 8g from spinach and asparagus, and 4-6g from balsamic vinegar on my salad (my only sugars). I don't eat anything that I don't prepare myself so I know the macro breakdown. I keep my diet fairly limited so it it easier to keep track of everything...cheese, eggs, tuna, bacon/sausage, beef, hard salami, almonds, flax oil, olive oil, baby spinach, green peppers, and asparagus...thats the only thing I've eaten for the last 4 days. Strange thing is that I was in ketosis before I went to bed but not when I woke up in the morning...I hadn't eaten anything between. I take a multi-vit, an anti-oxident vit, ALA, green tea extract, and glucosamine for sups.

there is no doubt keto stix work.
If you are suddenly thrown out of ketosis be careful about what your eating it may have carbs in it that are knocking you out.
Any "atkins" product for instance (and its definetly not limited to this) will throw you out.
Many supplements will as well, especially anything with l-carnitine in it.
those are just examples, there may be other things in your diet as well.

 

[JoBu]

Day 5 - 1/5/04

I basically nailed the diet today:

145g fat (2g over), 143g prot (5 over), 25g carbs (10g fiber), 1980cal (75 over)

Spent an hour+ in the pool training. Keto at 6pm was negative but I'm in moderate-high ketosis as of 11pm. Although there might be something in my diet that is throwing me out, I suspect that my high level of hydration is diluting my urine so much that the keto stix just can't register very well much of the time...but iwish I knew for sure.

 

[JoBu]

Day 6 - 1/6/04

Impressed myself with how close I got onthe diet today without even paying muvh attention to what my totals needed to be:

127g fat (2g over), 148g prot (4g under), 15g carbs (5g fiber), 1820cal (90 over)

Keto stix said negative at 6pm and moderate at 8pm after a tough interval workout on the bike.

 

[jaymis]

do not worry about keto strips. just do what you are doing and carefully watch your carbs and you should do fine. There are several post on this site that says they are alot of times very inaccurate. They can say you are not in keto when you are. keep going

 

[ncmil]

I imagine you drinking that much water is hindering an accuarate reading of the keto sticks, I mean they work but at the end of the day if you eat clean, who cares what these sticks say?

 

[JoBu]

Hopefully that's the case. I just wish I knew for sure that I was in keto constantly...all this fat intake isn't a problem as long as my body is using fat as a primary fuel. If I'm not in ketosis most of the time then I'm concerned about not burning all the fat I'm taking in. 5 hours till carb-up starts...fruit, sushi, ice cream, IHOP!!!

I imagine you drinking that much water is hindering an accuarate reading of the keto sticks, I mean they work but at the end of the day if you eat clean, who cares what these sticks say?

 

[JoBu]

Day 8 - 1/8/04

Started carb-up last night. Went for a 60+ min brisk walk in the morning and then hit the gym for a fairly intense chest/back session...weighed in at 167, down 7lbs. Mixed up a big bottle of Endurox R4 for the gym and had a very tasty Snickers Bar after. Went to an after-holiday party in the evening and ate all kinds of good, probably not-so-healthy, stuff. Had some brown rice and Triscuits before bed. IHOP this morning...good shit! Wheat pasta for lunch and doing sushi for dinner. After dinner it's lots of water and getting ready to kick back into keto Sunday with a long bike ride. Lots of ALA all through the carb-up as well.

 

[jaymis]

Re: Day 8 - 1/8/04

Started carb-up last night. Went for a 60+ min brisk walk in the morning and then hit the gym for a fairly intense chest/back session...weighed in at 167, down 7lbs. Mixed up a big bottle of Endurox R4 for the gym and had a very tasty Snickers Bar after. Went to an after-holiday party in the evening and ate all kinds of good, probably not-so-healthy, stuff. Had some brown rice and Triscuits before bed. IHOP this morning...good shit! Wheat pasta for lunch and doing sushi for dinner. After dinner it's lots of water and getting ready to kick back into keto Sunday with a long bike ride. Lots of ALA all through the carb-up as well.

is this 7 pounds down after carbup or before.

 

[JoBu]

Re: Day 8 - 1/8/04

Before...weighed in at the gym just before i started carb-up. I assume at least half that weight was water associated with my stored carbs prior to starting the diet. I'll weigh in again tomorrow before I get back in ketosis.

is this 7 pounds down after carbup or before.

 

[JoBu]

Day 9 - 1/9/04

With my 30-hour carb-up over it's back to flax, eggs, and bacon. I started the day with 6 tsp of flax oil, a bunch of ALA, and 90min of cardio on my bike trainer. Hit the gym in the afternoon to burn up some glycogen and try to get the extra carbs out of my system. Did abs, cleans, hack squats, and shoulders for about an hour. Weighed in at 168 so I picked up 1-2 lbs from carb-up. Diet totals for today:

172g fat (11g under), 78g prot (4g over), 16g carbs (7g fiber), 1817cal (121 under)

 

[anthrax]

How do you feel when in ketosis ?

 

[Vicious cycle]

Can you send me the worksheet?

 

[JoBu]

I feel 100%. I did South Beach last year and felt completely normal while in ketosis...no sides of any kind that I can notice. The only time when it was obvious that I was carb-depleted was Friday when I lifted just before carb-up. My strength would nose-dive at the last couple reps of each set.

How do you feel when in ketosis ?

 

[JoBu]

http://168.144.38.254/ckd/

Can you send me the worksheet?

 

[JoBu]

Day 9 - 1/9/05

Screwed up the diet today somehow. Ratio of fatrot is okay but I'm WAY over on calories:

183g fat (30g over), 135g prot (20g over), 34g carbs (19g fiber), 2394cal (558 over)

Keto stix still sau negative so apparently I'm not back in ketosis yet after the carb-up.

 

[JoBu]

Day 11 - 1/11/05

Stayed on track with the diet today. Did 45min weights, 15min abs, 30min rower, 20min elliptical. Totals for the day:


125g fat (dead on), 110g prot (42g under), 28g carbs (7g fiber), 1654cal (80 under)

Might have a shake before bed to top off the prot. Keto stix are still negative...and I think they are crap in general. I even cut out Crystal Light today in case it was keeping me out of keto.

 

[JoBu]

Day 12 - 1/12/05

I went a overboard on the carbs today but 3/4 of them were from veggies...spinach, brussel sprouts, asparagus...plus 4 spoons of ANPB.

149g fat (10g under), 156g prot (3 over), 56g carbs (20g fiber), 2111cal (70 over)

Spent an hour+ in the pool training plus 30min on the bike trainer after. Still nothing on the damn keto-stix.

UPDATE

I FINALLY registered on the keto stix...is it possible that I've just now entered ketosis...3 days later?

 

[JoBu]

Day 13 - 1/13/05

Too much prot today...but that chicken was a nice change from bacon

103g fat (40g under), 177g prot (39g under), 41g carbs (18g fiber), 1810cal (26 under)

Spent an hour+ in the pool training...the legs were just too drained for any riding so I cut myself a break.

Keto stix still says I'm in. Carb-up is supposed to start tomorrow night but I might hold keto for another 24 hours since I don't plan on doing another cycle for a few weeks.

 

[JoBu]

Day 14 - 1/14/05

Last day...decided to hold ketosis through tonight and bring the carbs back tomorrow.

144.5g fat (20g over), 195g prot (70g over), 46g carbs (20g fiber), 2082cal (350 over)

I rode 2 hours on my bike trainer after work...my HRM estimated I burned 1400cal so I let myself have a bigger dinner than I had planned...steak and salad with mushrooms and onions...good shit...obviously that put me way over on prot and calories for the day but i don't really care.

Keto stix still says I'm in. I'm hitting the gym tomorrow morning for some upper body and to weigh in. I'll report back in a few days after I get my glycogen stores back up.

 

[JoBu]

Update 1/17/05

Okay, I added carbs back into my daily diet 2 days ago...mostly whole wheat pasta and bread, fruits, whole grain cereal but I also rewarded myself with a big greasy cheese steak and fries Saturday night and it was sooooo good...but I felt a little sick after. I hit the gym to day for some lifting and weighed in at 164...same as the last day of ketosis. I only had a bowl of cereal and a few pints of water prior to weighing in so I would expect another 1-2lbs by the end of the day. Even so, that would put me 8lbs down from Jan 1 when I started the diet. My strength was definitely down from pre-diet but in all fairness to my body, I'm going to wait another week back on my regular diet before i asses final results on weight loss and strength. Overall, I'm pleased with what 2 weeks of dieting got me. A couple after pics...didn't take any before pics.

 

[anthrax]

Good job bro


.... but where are your big boobs ?

 

[JoBu]

How about these...

Good job bro


.... but where are your big boobs ?

 

[anthrax]

 

[jaymis]

would you do this diet again.

 

[JoBu]

No Doubt!

It's been a full week since i went back on carbs and I weighed in at 167, so I ended up loosing ~7lbs in 2 weeks of dieting. My abs even became more defined in the last week since I ended the diet. This last 3 days I've been on a trip for work and haven't been able to eat very well or exercise either so this is about as bloated as I expect to be. Overall I found it to be a very effective diet and allowed me to enjoy my weekends by planning my carb-ups appropriately. I'd be strick Sunday-Friday afternoon and then get to eat sushi, IHOP, ice cream, pizza and beer from Friday night through Saturday night. The carb-ups definitely kept me sane. I personally have no need to ever do more than 2-3 weeks on this diet though so I'm not sure how it would treat me over a longer term. It's great to know that I can drop 5-8lbs and 1+ inch on my waist in 14 days and keep it off. I should also point out that I'm very lucky in that I don't have any negative reactions to carb depletion...never felt tired or burned out, was always alert and able to do my job well (which involves a lot of mental processing and problem solving), never had a problem making it through workouts...and I never needed any adjustment time. Some people's bodies just don't react well to running off carbs...at least until they do it for 2-3 weeks.

would you do this diet again.

 

[jaymis]

did you workout according to a classic ckd,meaning the first two days of low carb cycle and then depletion workout

 

[JoBu]

Kind of I guess. I mostly just did a lot of low intensity cardio on my bike trainer and in the pool. I'm in the base-building phase of my triathlon training so this type of workout is perfect anyway. I'd do 90+min either on the bike my first day, then lift 60min for volume (15+ rep sets) plus 30-60 min cardio on day 2, then hit 90-120min cardio the next couple days, and then a final lifting session with cardio on day 5 with carb-up starting right after. IMHO the key to making the most of this diet without burning lean mass is to keep it to 2-3 weeks and avoid heavy intense lifting sessions. Just long sustained activity at ~65% MHR with some high volume lifting early to help burn up carbs. For mass building and staying lean I'd suggest 4-6 weeks of heavy lifting on a BB diet cycled with 2 weeks of CKD to cut back on any BF gained. This would keep your body guessing, keep the muscles fresh by not getting abused for more than 6 weeks at a time, and keep BF in check by trimming it back on a regular basis.

did you workout according to a classic ckd,meaning the first two days of low carb cycle and then depletion workout

 

[jaymis]

i am going to run this for a month and then see if i want to continue. i am now way near your level of bf but would like to lose about 14 pounds. we will see how it goes.

 

[JoBu]

If you stick to the macro ratios and limited colories along with plenty of long slow cardio you should be golden. You'll see results the first week. If you have a lot of BF to drop then consider using something like T-rex along with the diet to help. I'm going to hit it again for 2-3 weeks this spring. Next time I'm going to use something to help keep my appetite in check...it took will power to keep my meals small enough. I wasn't starving but I wiuld have eaten more if I didn't keep track of calories.