Mr.x can you help?

[Xiodus]

Im 220 6'2 and 18 years old. Im going to start the ckd diet this monday do have any sample diets for some with my stats? what routine what be good and at what time should you train?

 

[Mr.X]

Im 220 6'2 and 18 years old. Im going to start the ckd diet this monday do have any sample diets for some with my stats? what routine what be good and at what time should you train?

I answered your other post about training...CKD, train in the morning.

Meal 1:
4 eggs
2 slices bacon

Meal 2:
20g protein + 2 tbsp. flaxseed oil

Meal 3:
8oz. steak
5g psyllium husk fiber

Meal 4:
2 chicken breasts (w/ skin)
grilled on 1 tbsp. of canola oil

Meal 5:
20g protein+2 tbsp. flaxseed oil
15 g psyllium husk fiber

Mr.X

 

[Xiodus]

Where do you get Fiber from? And what does that pound out to be with how many cals/protein/carbs/fat?

 

[Xiodus]

What would the carb up day look like too? BTW Thanks Mr.X

 

[Mr.X]

Where do you get Fiber from? And what does that pound out to be with how many cals/protein/carbs/fat?

fiber www.beyond-a-century.com
psyllium husk...

look up nutrition facts:
www.fitday.com

http://elitefitness.com/articledata/calorie.html

Mr.X

 

[Mr.X]

What would the carb up day look like too? BTW Thanks Mr.X

DAY 7: --carb-up— BMR+30%
EXAMPLE FOR A 200lb PERSON:
2400cal (BMR) x .30= 720cal
2400cal + 720cal=3120cal
~70%carbs/20%protein/10%fat~
CARBS:
3120 x .70= 2185 cal from carbs
Carbohydrates have 4cal/g
2185cal divided by 4ca/g=546g carbs
PROTEIN:
3120 x .20=624cal from protein
Protein has 4cal/g
624cal divided by 4cal/g=156g protein
FAT:
3120 x .10=312 cal from fat
Fat has 9cal/g
312 divided by 9=35g fat
Totals: 546g carbs/156g protein/35g fat
SAMPLE CARB-UP: (6meals) –based on 200lb person—
1-2: 150 g liquid glucose polymers...like carb powders (ex..carbo max, dextrose..etc.) w/ 1 scoop protein
3-4: 75 g of liquid and solid glucose polymers...sugar cereals (frosted flakes,honey-nut-cheerios..etc) w/ fat-free milk w/ 1/4 cup walnuts
5-6: 50 g of complex carbs (low-GI)...oatmeal, brown-rice, beans, yams, sweet potato w/ 1/4 cup walnuts

Mr.X

 

[Xiodus]

The carb up should be performed every sunday?
Can you also add a meal 6? and if so what should it be?

 

[Mr.X]

The carb up should be performed every sunday?
Can you also add a meal 6? and if so what should it be?

Yes, sunday...(if that is your 7th day)
Meal 6 is IN the outline already, you can have oatmeal if you wish.

Mr.X

 

[Xiodus]

I meant in the sample CKD diet

 

[Mr.X]

I meant in the sample CKD diet

If you added meal 6 in that plan it would go over your BMR, so that would not be wise unless you cut down food in other meals.

Mr.X

 

[Xiodus]

Can i still have post workout carbs?

 

[Xiodus]

Also do you go to bed hungry or is the last meal before bed?

 

[Mr.X]

Can i still have post workout carbs?

No....not while doing CKD

Mr.X

 

[Mr.X]

Also do you go to bed hungry or is the last meal before bed?

Either way is fine, up to you to decide....

Mr.X

 

[Xiodus]

Re: Re: Mr.x can you help?

I answered your other post about training...CKD, train in the morning.

Meal 1:
4 eggs
2 slices bacon

Meal 2:
20g protein + 2 tbsp. flaxseed oil

Meal 3:
8oz. steak
5g psyllium husk fiber

Meal 4:
2 chicken breasts (w/ skin)
grilled on 1 tbsp. of canola oil

Meal 5:
20g protein+2 tbsp. flaxseed oil
15 g psyllium husk fiber

Mr.X

Can i also try your recipe for anti-catabolism?
Right after workout have 30g protein (whey/casein mix) w/ 1tbsp. flaxseed oil...then 1hr later have 5 egg whites w/ 30g (casein) w/1tbsp. flaxseed...
the 2-1hr intervals seemed to work the most sufficient rate of anti-catabolic activity.
??

 

[Mr.X]

Re: Re: Re: Mr.x can you help?

Can i also try your recipe for anti-catabolism?
Right after workout have 30g protein (whey/casein mix) w/ 1tbsp. flaxseed oil...then 1hr later have 5 egg whites w/ 30g (casein) w/1tbsp. flaxseed...
the 2-1hr intervals seemed to work the most sufficient rate of anti-catabolic activity.
??

Anticatabolism recipe??? I have no idea what you mean. I highly doubt that flaxseed oil and protein are anti-catabolic. I think catabolism is your last worry while on CKD because Ketones are somewhat protein sparing.

Mr.X