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My CKD Results

HG Pennypacker

HG Pennypacker

New member
I'm going to post up periodically and update my results. As for now, I am 4 days into my 3rd week and i've gone from 201 to 187.5. Wearing 34" jeans and pants that I haven't been able to wear in over a year.

I screwed up my carb up on Sunday. Used it as an excuse to binge and I really didn't get back into ketosis until late yesterday. I'll learn from my mistake and fix that going forward.

My goal is to get down to 175 by the end of the summer. I'm not sure if I can get that low, but it's a nice stretch goal.

I'm taking R-ALA and my carbs usually total between 19-23g per day. This is the first week i've gone with Mr Excrement's calculator, so hopefully that will help me retain muscle.

Mrs. Pennypacker is doing Atkins and has gone from 130.5 to 124 in the same time period. When work slows down for her in two weeks, she's going to join a local gym and i'll shift her over to CKD.

A moral to this story. I had become very undisciplined in my old age and most of the time didn't give a shit about my diet. If I can do this, anyone can. I'm all fired up about this diet and the results i've had. I think I may have even seen a 1 pack this morning.

My 15 month old daughter must know i'm on CKD, because she pelts me with Cocoa Puffs every night. She seems to be taunting me.

Anyway.......i'll update my results periodically.
 
Good luck!! And thanks for answering my ? today!!! I am down 2 pounds. I am in Day 1 of week 2. Had a carb up yesterday. Today I feel fabulous. Hopefully this week will be better. Last week I was miserable!!
 
Congrads on your current loss, and I wish you luck with the rest of your diet. I love reading these journals, esp. since I'm doing CKD too.
 
I know it annoys Beastboy when I post in this thread, so i'm going to keep doing it.

Just as an FYI, the one thing I could not live without is a good cup of coffee in the morning. I tried it with coffeemate and splenda and I wanted to gouge my eyeballs out.

So I have a cup every morning with a little skim milk, one packet of equal and a teaspoon of sugar. I take 100mg of R-ALA before and it's never knocked me out of ketosis.
 
beastboy said:
I'm sure the people on the Diet board will be dancing in the streets after that tidbit of information.
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Diet board members are people too, peanut. They enjoy shenanigans just as much as the people on the Style, Fashion and Grooming board.
 
flexygrl said:
HG,

Have you tried your cofee with heavy cream yet?:p

It's soooooooooo good.
Click to expand...

I've been drinking skim milk since I was 16 years old. Regular milk tastes like cream to me at this point, so cream tastes almost like a solid compound. Like I said, it's not kicking me out of ketosis, so i'ma happy camper.
 
That's good to know. I've been drinking skim to since I was about 16 too, I guess, maybe even younger. But the heavy cream just makes the cofee taste so great. Just thought you might be interested. If it's working for you then great! Any other advice?
 
flexygrl said:
That's good to know. I've been drinking skim to since I was about 16 too, I guess, maybe even younger. But the heavy cream just makes the cofee taste so great. Just thought you might be interested. If it's working for you then great! Any other advice?
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I'm no expert. This is my first time doing this diet. I did a lot of research ahead of time, though, and still do. I test myself quite a bit because I experiment with different foods to find out what kicks me out of ketosis. So far the only thing that seems to kick me out is: 4 bowls of ice cream and 3 bagels on my carb up day. It seems that neither aspertame nor citric acid kick me out of ketosis. I had a glass of diet root beer last night and stayed in.
 
I'm new to it too. I test myself all the time as well. How long do you let the sticks sit? I usually weight about a minute. If I see a hint of purple then I feel better. Mine have never actually turned deep, deep purple. Am I not waiting long enough? Any shade of purple is good I am assuming?!?
 
flexygrl said:
I'm new to it too. I test myself all the time as well. How long do you let the sticks sit? I usually weight about a minute. If I see a hint of purple then I feel better. Mine have never actually turned deep, deep purple. Am I not waiting long enough? Any shade of purple is good I am assuming?!?
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According to the bottle, you're supposed to compare at 15 seconds. I've never been any higher than moderate, but even if you're trace, that means you're in ketosis.
 
Got as low as 186 last week. Carbed up on Sunday and was 190.5 on Monday morning. Not too bad.....that's 2 lbs less than I was after last week's carb up.

Energy is good, although I lose it a little as I get into the weekend. I'll probably switch my carb up day to Saturday for the rest of the summer because I had no energy for baseball on Sunday.

My original goal was 185 by the end of July and I think i'll be there, at least, this weekend. My revised goal is 175 by the end of August.
 
The Nature Boy said:


are you going to do anything differently knowing what you know now about CKD?
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Try to get past the first week when things are suppose to get better....LOL.

I just need to stick to it....I had too many distractions....going to try to avoid those now.....good ole HG is going to keep me motivated.
 
The Nature Boy said:
looks like the nature broly is going ot have to try his hand at this. ugh.

HG, what's your typcial day like in terms of food.
Click to expand...

Here is what I ate yesterday and today. I'm following Mr Excrement's CKD calculator.

Monday - requirements - 80g Protein, 202g Fat, <20g Carbs

Meal 1 - 2 Eggs, 4 Slices Bacon
"Meal" 2 - Coffee, 1 equal, 1 sugar, 1/4 cup skim milk
Meal 3 - 2 Burger King Hamburger patties, ranch dressing (1 tbsp), 1Tbsp Flax oil (I drank it right from the tbsp - yuk)
Meal 4 - Salad (lettuce and broccoli) with 2 tbsp ranch dressing and 1 Tbsp Olive Oil
Meal 5 - 2 Eggs, 4 Sausage links, 1 tbsp butter, 1 Tbsp Flax oil (same as above)
Meal 6 - Salad (just iceberg lettuce), 2 tbsp Ranch dressing, 1 Tbsp Olive Oil, 1 Hot Dog

Actual Breakdown - 77.83g protein, 206.63g fat, 18.57g carbs

Tuesday - requirements - 127g Protein, 169g Fat, <20g carbs

Meal 1 - Same as above
"Meal" 2 - Same as above
Meal 3 - 4 Burger King Hamburger Patties, 2 tbsp ranch dressing
Meal 4 - String Cheese, Low carb Protein Shake
Meal 5 - McDonald's Quarter Pounder, 1 tbsp ranch dressing
Meal 6 - 2 Eggs, 3 Sausage links, 1 tbsp butter

Actual Breakdown - 134.8g protein, 171g fat, 20.5g carbs

I'm about 50 calories too high today, but that won't kill me.

The diet requires you to keep close count of your macronutrients. I plan out my meal when I wake up in the morning before I go to work. Documenting your diet makes it really easy to make adjustments on the fly.

Then again, I did the first 2 weeks in Atkins format and didn't use the calculator and lost about 14 lbs.
 
so I'm assuming you've looked at the chart Burger King and Chez McDonalds to get the stats on the hamburger patties?

and are you taking ala w/each meal?
 
The Nature Boy said:
so I'm assuming you've looked at the chart Burger King and Chez McDonalds to get the stats on the hamburger patties?

and are you taking ala w/each meal?
Click to expand...

yeah....I got the macros for BK and McD off the web.

I take 100mg of R-ALA with any meal that has at least 2g of carbs in it.
 
i am doing a CKD too - i am not taking ALA - but i am only eating 1 carb a day .. i have 1 piece of cheese with my burger - but other then that NO CARBS ... i find that easier - dont have to worry bout being kicked out of ketosis that way
 
fitguyinma said:
i am doing a CKD too - i am not taking ALA - but i am only eating 1 carb a day .. i have 1 piece of cheese with my burger - but other then that NO CARBS ... i find that easier - dont have to worry bout being kicked out of ketosis that way
Click to expand...

That is really hard to do....what else are you eating...just meat?
 
fitguyinma said:
i am doing a CKD too - i am not taking ALA - but i am only eating 1 carb a day .. i have 1 piece of cheese with my burger - but other then that NO CARBS ... i find that easier - dont have to worry bout being kicked out of ketosis that way
Click to expand...

First of all, due to shifty food labels, you are likely taking more than one gram of carbs a day. Second, if you're not taking a fiber supplement, I feel sorry for you once "dump time" rolls around.
 
It's Wednesday morning. Not back in ketosis yet after my Sunday carb up. Probably need to keep a better eye on what i'm eating and maybe take more R-ALA.
 
I was under the impresion that taking r-ALA was pointless while in ketosis?????U said u take it with every meal thats has more than 2 grams of carbs??Is that while even in ketosis or did u mean the day or 2 after your carb up?
 
I was under the impresion that taking r-ALA was pointless while in ketosis?????U said u take it with every meal thats has more than 2 grams of carbs??Is that while even in ketosis or did u mean the day or 2 after your carb up?
Click to expand...

ALA is taken on the weekend when you carb up.

It's somewhat a waste of money to take it during the week.
 
The Nature Boy said:


tired yet?
Click to expand...

I was extremely tired yesterday...today I have "happy" pills and am much better...should of used an ECA last time too. I'm almost out though....I order some 7-keto and Ephederine HCL today, so hopefully it gets here quick.
 
lodid said:


ALA is taken on the weekend when you carb up.

It's somewhat a waste of money to take it during the week.
Click to expand...

Why do you say it is a waste of money to take it during the week? Is that your opinion or do you have a link to back that up? Every non-carbup day, I have a cup of coffee with skim milk and sugar. Once i'm in ketosis, i've never been kicked out due to the sugar and the skim milk. I'm pretty sure that's because of the R-ALA.
 
HG Pennypacker said:


Why do you say it is a waste of money to take it during the week? Is that your opinion or do you have a link to back that up? Every non-carbup day, I have a cup of coffee with skim milk and sugar. Once i'm in ketosis, i've never been kicked out due to the sugar and the skim milk. I'm pretty sure that's because of the R-ALA.
Click to expand...
I've read (on various boards) that r-ala can give false positives on ketostix... is that how you're measuring whether or not you're in ketosis?
 
I have a cup of coffee with skim milk and sugar. Once i'm in ketosis, i've never been kicked out due to the sugar and the skim milk. I'm pretty sure that's because of the R-ALA.
Click to expand...

Cool!

I have less then 10 carbs per day (Sunday - Friday), no more then 2g per meal.

It would be a waste of money for me.

I take quite a few on carb up days (Saturday).

Edit: And no, I don't have a link to back it up.
 
afrolov said:


First of all, due to shifty food labels, you are likely taking more than one gram of carbs a day. Second, if you're not taking a fiber supplement, I feel sorry for you once "dump time" rolls around.
Click to expand...

i am taking a fiber supplement thanx

i got all the bases covered
 
i also agree you should only take the r-ala on carb ups. it's been recommended to take 100mg r-ala per 30g of carbs. you should probably take the r-ala when you have that skim milk but any other time when it's trace carbs you don't need it
 
I'm taking ala everyday. It seems to have helped me. I don't have any nasty chocolate cravings at all. I also had one slice of whole wheat french toast on Sunday and it didn't kick me out of ketosis. I don't care if some people think it's a waste of money, I'm gonna keep taking it everyday.
 
Last edited:
flexygrl said:
I'm taking ala everyday. It seems to have helped me. I don't have any nasty chocolate cravings at all. I also had one slice of whole wheat french toast on Sunday and it didn't kick me out of ketosis. I don't care if some people think it's a waste of money, I'm gonna keep taking it everyday.
Click to expand...

I'm waiting for a reply back from MR X over at his other site, but still no one has posted any links that support their view, so i'm going to keep doing what i've been doing as well.
 
I have been searching for a post I read a ways back and i just found ...from Massmonsters...Mr X said, "don't use ala after you're in ketosis, in can be counterproductive".
 
beastboy said:
Where's Cornholio when you need him?
Click to expand...


I am here my children.

First: WELL DONE Penny.....excellent results - the wife as well.


Personally....I think 100 mg of the R version is a bit strong for simple cream and sugar in coffee...but I suppose that if it isnt affecting your blood sugar that much then it wont really hurt anything either.

I would take the Rala post workout though if there is the slightest bit of carbs present....


For the record - I was taking in 100-125 grams of carbs per day and taking ala and I STAYED in ketosis as long as I walked a bit on the treadmill.
 
Im no expert but I would imagine that 1 sugar or a little skim milk will not kill you. The salad dressing I use has some sugar in it...I pretty much use it on everything I eat and my sticks still come back positive. What I tend to forget once in a while is that the diet calls for less than 20 carbs...not zero carbs...so there is still a LITTLE room to stray.
 
The Nature Boy said:
bump for progress
Click to expand...

He's having trouble accessing EF. His own employees have put a Surf Control on his computer....LMAO. Wish I had a boss that would LET me get away with that!

I think he is about 187 after his carb-up....he was 185 before......he is now wearing his wrist watch as a belt.
 
Finally able to access the site. Was down as low as 185.5 over the weekend. Did my carbup on Saturday this week because I need the energy to play ball on Sunday. Cheated for the first time yesterday. Had a father's day/birthday bbq yesterday and had a sliver of birfday cake and a little ice cream. Was only 187.5 this morning and i'm pretty happy with that. That's 3 lbs lighter than the morning after my last carbup.
 
OKAY!! I am new to the CKD and I have a few questions...What is R-ALA and what does it do? Second, what is "Mr. Excrements calculator"(someone mentioned it above). Thirdly, I have looked at different web-sites regarding CKD and some of them recommend different portions of macronutrients,(i.e. some say the protein should be more than the fat, etc.) so I am confused. Also, what type of workout does each person do while on CKD? And I think this is my last question...can you have cottage cheese or peanut butter (Simply Jiff) while on the CKD?
Oh, no I lied, this is my last question...I don't know how I can justify eating this much fat, it can't be good for your heart and arteries, can it? I don't know, it's just kind of a scary thing. This is the type of stuff that I have tried to avoid b/c diabetes is hereditary in my family(my dad has type 1-juvenile onset diabetes) and this is the kind of food that can lead to heart-disease(the fat). So, if you get the majority of fat from health sources(i.e. unsaturate, monounsaturated), then will you be safer, or I am just way off here? Any little tidbits that anyone want to give me would be really appreciated. Thanks so much!!!
BUMP
 
LOL....let's see here:

Bump doesn't have to be used in all your posts...it is used just to get the thread at the top of the page when you want more responses without necessarily posting anymore questions....just an FYI and me giving you a hard time.

Mr. Excrement is just the name that goofy bastard HG Pennypacker calls Mr. X. Here is the website that is based off of his calculator. http://www.noetzel.net/ckd/

The easiest way for me to do CKD is to keep your fat/pro ratio at 50:50 and your carbs under 20grams. I would start there.

The fats are used as energy so therefore not stored and harmful...there is more science behind it that others may care to elaborate on or read more on the Atkins diet.....he goes into great detail.

You can eat limited amount of the cottage cheese and PB, but I would stear away from them if possible......just watch your carb grams and keep them under 20.

You may also want to look into an ECA for energy purposes and to aid in your fat loss.

r-ala: alpha lipoic acid that is more potent than regular ALA...do a search on its benefits...too much to list...it should be used on your refeeds.

Hope that helps.
 
Courtney said:
Second, what is "Mr. Excrements calculator"(someone mentioned it above).
Click to expand...

LMAO. It's actually Mr X. I was attempting to make a funny.

You bring up an interesting point though. If you compare Mr X and the C-K-D.com website, there are two schools of thought trying to get to the same results. C-K-D uses the same macronutients every day. Mr X's calculator changes every day. Mr X promotes a 1 day carb up. C-K-D uses 2 days. C-K-D promotes post workout carbs. I'm not sure what Mr X's stand on that is.

I just wonder why there are such different schools of thought.

I'm not qualified to comment on the health issues, so i'll leave that to someone else. I am still alive, though.
 
HG Pennypacker said:


LMAO. It's actually Mr X. I was attempting to make a funny.

You bring up an interesting point though. If you compare Mr X and the C-K-D.com website, there are two schools of thought trying to get to the same results. C-K-D uses the same macronutients every day. Mr X's calculator changes every day. Mr X promotes a 1 day carb up. C-K-D uses 2 days. C-K-D promotes post workout carbs. I'm not sure what Mr X's stand on that is.

I just wonder why there are such different schools of thought.

I'm not qualified to comment on the health issues, so i'll leave that to someone else. I am still alive, though.
Click to expand...

I wouldn't be surprised if both methods worked, but I assume w/mr X's diet you'll lose fat quicker because of the single carb up day and no post workout carbs. however I'm thinking that the c-k-d program would provide better post workout recovery and help your workouts more than X's diet.
 
The Nature Boy said:


I wouldn't be surprised if both methods worked, but I assume w/mr X's diet you'll lose fat quicker because of the single carb up day and no post workout carbs. however I'm thinking that the c-k-d program would provide better post workout recovery and help your workouts more than X's diet.
Click to expand...

My thoughts as well. I'm sticking with the one day carbup because i'm already having trouble getting back into ketosis afterwards.

My main goal is fat loss and since i'm coming off two fairly significant shoulder injuries over the past 9 months, i'm going to take it easy with the weights until the fall.
 
I think I'm going to try the c-k-d diet, and if that doesn't put me in ketosis fast enough, then I'll try the one day carb up w/PW carbs.
 
gymtime said:


Atta boy HG, well done.

I've heard these types of diets can slow folks down in the gym. Any problems in that area?
Click to expand...

Yeah.....i'm still trying to find a rhythm as far as training goes. I'm not having any problem doing the necessary cardio and my leg workouts are okay, but my upper body training is lagging. That could be due to my shoulder injury, however, as i'm showing strength decreases on all chest and back core lifts.

I may use this as a time to try to turn my arms from angel hair pasta into something more spaghetti or fettucine-like. I've never prioritized arms before, so I may consider doing legs on the day after carbup, upper body the next day and then fit in an arm workout and a circuit, while continuing my cardio.
 
I need to get way more serious about doin the CKD. I did it for a while and dropped a bit of weight. Lately, I've been eating carbs which normally for me is a big no-no, but I'm using some restraint when I do and actually didnt gain too much weight back.

I'm ultimately shooting for around 220-230 at 7-10% BF, dont have too much further to go.
 
6/22 ---> 192 lbs and today is my refeed.....I started last night though and was still trace this AM. Going to stuff my face tonight.
 
beastboy said:


Seriously? Did you visit WalMart too?
Click to expand...

no joke. I weighed myself right after I woke up. I went by my drugstore and asked the pharmacy dude if they had any and he said they were sold out until friday. so I'll try the next place.

not really tired yet, but I am sick of cooking food all the time (instead of a protein shake or something) and my skin is getting oily from all the fats I've been taking in.
 
The Nature Boy said:


no joke. I weighed myself right after I woke up. I went by my drugstore and asked the pharmacy dude if they had any and he said they were sold out until friday. so I'll try the next place.

not really tired yet, but I am sick of cooking food all the time (instead of a protein shake or something) and my skin is getting oily from all the fats I've been taking in.
Click to expand...

The first day after carbup is the worst. 79g protein and 199g of fat. I drank 3 tbsps of olive oil before my baseball game last night. Pretty gross.

The cooking is a pain in the ass and i'm getting sick of eggs. By the end of the night, we have to completely wipe down the stove from the bacon, sausage and hamburger fat that splatters all over.
 
6/26 @ 221. I actually gained a pound. that's F'ed up. Had my first workout last night and it was actually pretty good. I must have a lot of glucose in my system as I'm still not in ketosis yet.
 
The Nature Boy said:
6/26 @ 221. I actually gained a pound. that's F'ed up. Had my first workout last night and it was actually pretty good. I must have a lot of glucose in my system as I'm still not in ketosis yet.
Click to expand...

Happens to me as well....Also...since Monday (day after refeed), I've been showing trace ketosis.....but my weight flucuates like that.....I finally show small/mod today. All my weight is lost Thursday-Saturday...usually around 3-6 pounds and 3 comes back after my refeed.
 
beastboy said:


Happens to me as well....Also...since Monday (day after refeed), I've been showing trace ketosis.....but my weight flucuates like that.....I finally show small/mod today. All my weight is lost Thursday-Saturday...usually around 3-6 pounds and 3 comes back after my refeed.
Click to expand...

coulde be the creatine I started taking recently (to prevent from getting too flat) or the 25g's post workout carbs I took after my workout (plus 100mg r-ala)
 
The Nature Boy said:


coulde be the creatine I started taking recently (to prevent from getting too flat) or the 25g's post workout carbs I took after my workout (plus 100mg r-ala)
Click to expand...

JMO, but I would drop the post workout carbs till you get into ketosis...then add them in with the r-ala and see if it kicks you out.
 
beastboy said:


JMO, but I would drop the post workout carbs till you get into ketosis...then add them in with the r-ala and see if it kicks you out.
Click to expand...

yeah, but not having post workout carbs leaves your body in a bad state. sure it might delay ketosis, but I can wait.
 
Do you expect to be in ketosis at all before your weekend of binge drinking? LOL j/k.

I understand....You thought about altering your training schedule?
 
beastboy said:
Do you expect to be in ketosis at all before your weekend of binge drinking? LOL j/k.

I understand....You thought about altering your training schedule?
Click to expand...

no, I'm thinking that ketosis will be delayed greatly. I have parties to attend friday and saturday. oh well. I haven't really altered my training schedule. but yesterday was my first real workout since my elbow is kinda fucked up.
 
185.5 this morning after multi-day "carb-up". Was on a mini golf vacation and the 8 hershey's kisses Friday night knocked me out and I pretty much didn't follow the diet over the weekend. Based on what I ate, i'm pretty happy to be only 185.5. Bottomed at 182 before I left for my trip.

Back on this morning.
 
Trace ketosis this morning. Very odd, considering this is the quickest I was back in after carbup and I sort of binged this past weekend.

181 lbs.

Losing too much muscle, me thinks. Need to slow down on cardio a bit.
 
180 this morning. No doubt i'm happy with the weight loss, but probably too much, too fast. I'm probably going to ditch the diet for the long weekend, but not go too crazy with the carbs.
 
NOt understanding.....weight seems like it is staying steady. I've been in ketosis for 3 days and my weight doesn't seem like it is dropping. Still around 193/194...I'm afraif I won't lose anything once my carb-up is complete.

How can I be in ketosis, yet doesn't seem like I'm burning fat?
 
I'm usually under as it is.

I am in 32 pants now, though.

I think my refeeds may be a little extreme, but I can't help myslef. There is no reason I should gain all that weight back from those either.
 
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