My CKD plan - feedback

[harman_2005]

I start CKD tomorrow, just wanted to run things by the CKD gurus before I embark on it

My base calories are ~3000. Starting Monday, I'm gonna drop my calories and carbs down. By Saturday, I should be down to ~2100 calories, less than 5% carbs (not including fiber in the count). Then for the next week, I follow the typical 65% fat, 30% protein, 5% carbs (not including fiber) at 2100 calories.

On the second weekend is the first carb-up: About 4000 calories on Saturday with ~700 g carbs. Sunday - 2800 or so calories, with ~400 g carbs.

Then after that, back to low-carb for the week at 2100 calories, focusing on more fat and less protein earlier in the week to get back to ketosis as quickly as possible. Then repeat the weekly cycle of no-carb/carb-up until I've lost enough weight.

Training:
Lifting 4 days a week: Monday, Tuesday, Thursday, Friday. Keeping volume low, intensity high, all compound movements. In other words, lesser sets, lesser reps, heavier weight, with longer rest periods. This is in hopes of maintaining strength and muscle. Workouts will be followed by tuna + flax oil.

1) Does my plan seem sensible? Did I miss anything?

2) What days should I weigh myself to track progress? Monday mornings, after the weekend carb-ups?

3) How do I transition off the diet withough gaining back fat? I was thinking after a weekend carb-up, eat around a 150 grams of carbs a day and increase calories back to maintenance level over the course of a week. Does that seem right?

4) On the weekends, I'm eating a total of 1100 grams of carbs on the CKD. Currently I'm eating about 2450 grams a week (350 a day). So my total weekly carb intake is still 45% of 'normal.' Is this low enough to make that much of a difference? Should I cut down the carbs numbers for the carb-ups since I'm not doing a "glycogen depleting" workout at the end of the week?

Thanks in advance for help!

 

[LeeJunFan]

looks good but what cardio will you be doing and when, also, I;m pretty sure that the glycogen depletion workout just before the carb-up is pretty important for glycogen resynthesis.

 

[Xizor]

, with ~400 g carbs.
1) Does my plan seem sensible? Did I miss anything?

2) What days should I weigh myself to track progress? Monday mornings, after the weekend carb-ups?

3) How do I transition off the diet withough gaining back fat? I was thinking after a weekend carb-up, eat around a 150 grams of carbs a day and increase calories back to maintenance level over the course of a week. Does that seem right?

4) On the weekends, I'm eating a total of 1100 grams of carbs on the CKD. Currently I'm eating about 2450 grams a week (350 a day). So my total weekly carb intake is still 45% of 'normal.' Is this low enough to make that much of a difference? Should I cut down the carbs numbers for the carb-ups since I'm not doing a "glycogen depleting" workout at the end of the week?

Thanks in advance for help!

Looks good, but whats ur height, weight and what supplements are u going to use. 2100kcal would be what I was at the last weeks of my ckd, seems low but since I dont kno ur stats its hard to say if you´ve gone too low.
Personally Id like to start high and slowly decrease calories IF I dont continue to loose wheight at a steady rate.

As LeeFunjan said incorporate cardio and add a glycogen depletion workout.
The cardio should be low-med intensity.

I think the best day to wheigh myself would be the day after carbup. That way you can tell how much of the loss actually was fat, since you regain the lost waterweight. That is if u keep your carbloading at the same ammount of carbs. Max weight I put on on a carbup was a little over 6lb, really bloated.. bu strength was good.

I dont totally agree with the transition, take it very slowly. Incorporate small ammounts of carbs each week and cut back on the fat. I did it all wrong last time and wont make the same misstake again. But then again what didnt work for me might work for you. We're all different...

Your carbload ~1000g is fine but expect to get bloated

/Xizor

 

[harman_2005]

Thanks for the replys so far. I'm 180 lbs, 5'7", 15% bf.

Instead of doing cardio, could I just cut back on the carbs a bit during the carb-up?

I agree about the transition, I think I should prolly take it slower. But I guess I'll worry about that later....

 

[Xizor]

Thanks for the replys so far. I'm 180 lbs, 5'7", 15% bf.

Instead of doing cardio, could I just cut back on the carbs a bit during the carb-up?

I agree about the transition, I think I should prolly take it slower. But I guess I'll worry about that later....

Ok then, think 2100kcal is a wee bit low. But since u have no incorporated cardio in ur diet ur prolly off good with it. Actually same ammount I ate at that bodyweight. But I was at 11%bf.

I like cardio though cause I can eat more and morning walks are really a good start of the day and it boost the metabolism.

For ur bw I think the carbup is a bit too much. Try gettin down to about 800g instead clean carbs if u can handle it.

I would estimate that it'll take 16 weeks for u to reach 10% bf. If you would have the same metabolism as me...

Good Luck!

/Xizor

 

[harman_2005]

Ok then, think 2100kcal is a wee bit low. But since u have no incorporated cardio in ur diet ur prolly off good with it. Actually same ammount I ate at that bodyweight. But I was at 11%bf.

I like cardio though cause I can eat more and morning walks are really a good start of the day and it boost the metabolism.

For ur bw I think the carbup is a bit too much. Try gettin down to about 800g instead clean carbs if u can handle it.

I would estimate that it'll take 16 weeks for u to reach 10% bf. If you would have the same metabolism as me...

Good Luck!

/Xizor

Thanks a lot. Heh, try to take a morning walk in my neighborhood bro; you won't be walking by the evening

I was thinking of cutting the carb-up period to 24 hours, and keeping carbs to 700, since I don't have cardio. Most important thing though is just to try it out and tweak it based on your own personal experience though I guess....

 

[Xizor]

Thanks a lot. Heh, try to take a morning walk in my neighborhood bro; you won't be walking by the evening

I was thinking of cutting the carb-up period to 24 hours, and keeping carbs to 700, since I don't have cardio. Most important thing though is just to try it out and tweak it based on your own personal experience though I guess....

Cutting carbup will help a lot, It'll give u more days in keto and thus more fat will get burned. But it might mentally brake you. It'll take a stong mind and some ephedrine to fight cravings, I kno .. But shouldnt be that bad, my longest cycles was 9-days keto 1-day carbup. Thats when it starts wear you out and workouts gettin tough.

I pretty much kno what works for me, after the extended period i tried ckd.
Started CKD now this sunday.. this morning (tuesday) I was "in". I used to have a hard time gettin "in" the 1st weeks, most of the time I made it by wednesday evening which is way too late. I found out that the best way to get in fast is to drain the glycogen stored in the liver by doin morning walks early on in the cycle. Be aware of the hidden carbs they'll throw u out of keto. And believe me they are everywhere, even where u dont expect them .

I probably wouldnt wanna walk in "ur neighborhood". Its cool here where I live though. Hardly any people out at 5:30 AM and hardly any danger. The only ones that might stop you are the police to check wtf ur doin out walkin.

/Xizor

 

[harman_2005]

Some observations so far:

- Workout have been pretty good. I squatted on Monday, benched on Wednesday. But on those days, I still had 250 grams of carbs and 150 grams of carbs, respectively. My calories on those days were 2700 and 2300, so it wasn't too bad.

- I'm down to 2100 calories and < 20 grams of carbs today. Should be interesting to see how deadlifting goes....

- My recovery ability is kinda shitty right now, without the 3500 calories I've been used to eating. I'm still so damn sore from Wednesday's workout.

- Hunger. It's not something I've experienced much, since I've basically been bulking for over a year now. It's a bitch.

- I'm still entrenched in a bulking mindset. I keep thinking thngs like "OMG, I'm only at 1300 calories...I need to eat something or else I'll lose weight!!" Then I have to remind myself that I'm trying to lose weight.

- I miss being able to go out with friends to eat. In the past few days I've had to miss a few opportunities to go out and eat. It's not the eating part I like, but just a chance to sit with people for an hour and chill.

- Now it's the weekend. That means pressure to drink. Normally nobody would have to pressure me into drinking, but now I can see everybody going "Come on, don't be a puss."

- Should be interesting to see how the first real week of CKD goes....

 

[mcbruiser]

I'm curious-- for those on a CKD diet, how much muscle do you lose in general? I mean, with a split like "65% fat, 30% protein, 5% carbs", you must lose a ton.

 

[harman_2005]

I'm curious-- for those on a CKD diet, how much muscle do you lose in general? I mean, with a split like "65% fat, 30% protein, 5% carbs", you must lose a ton.

CKD is designed for the purpose of losing fat, while losing very little or no fat at all.