my ckd

[Optimus B]

well i jumped on the scale and realized that i should do a ckd.
stats: 5'9", 184lbs, ~14-15%bf. seeing that summer is just around the corner, a 10 week ckd should put me being nicely cut-up just before summer hits. i'll be following the ckd that Mr. X outlined to a "T". i'll be taking a multivitamin/mineral each day as well as 6-8 litres of water a day. in the following, "protein shake" refers to 1 scoop of optimum 100% whey in H2O. "oil" refers to either flaxseed oil or Udo's or olive oil.




Day 1
Meal 1
1/2 protein shake
2 Tbsp oil

Meal 2
6 strips bacon

Meal 3
4 oz steak
2 Tbsp oil

Meal 4
1/2 protein shake
2 Tbsp oil

Meal 5
Spinach salad
2 Tbsp oil

Meal 6
Protein shake
3 Tbsp oil
10g psyllium

Day 2
Meal 1
protein shake
2 Tbsp oil

Meal 2
6 strips bacon

Meal 3
4 oz steak
2 Tbsp oil

Meal 4
protein shake
1 Tbsp oil

Meal 5
Spinach salad
2 oz. chicken breast
2 Tbsp oil

Meal 6
Protein shake
2 Tbsp oil
10g psyllium

Day 3
Meal 1
protein shake
2 Tbsp oil

Meal 2
6 strips bacon

Meal 3
4 oz steak
1 Tbsp oil

Meal 4
protein shake
1 Tbsp oil

Meal 5
Spinach salad
Protein shake
2 oz. chicken breast
1 Tbsp oil

Meal 6
Protein shake
2 Tbsp oil
10g psyllium

Day 4
Meal 1
protein shake
2 Tbsp oil

Meal 2
6 strips bacon

Meal 3
4 oz steak
2 Tbsp oil

Meal 4
protein shake
2 Tbsp oil

Meal 5
Spinach salad
Protein shake
2 oz. chicken breast
1 Tbsp oil

Meal 6
Protein shake
2 Tbsp oil
10g psyllium

Day 5 (same as day 2)
Meal 1
protein shake
2 Tbsp oil

Meal 2
6 strips bacon

Meal 3
4 oz steak
2 Tbsp oil

Meal 4
protein shake
1 Tbsp oil

Meal 5
Spinach salad
2 oz. chicken breast
2 Tbsp oil

Meal 6
Protein shake
2 Tbsp oil
10g psyllium

Day 6
Meal 1
protein shake
2 Tbsp oil

Meal 2
6 strips bacon

Meal 3
4 oz steak
1 Tbsp oil

Meal 4
protein shake
1 Tbsp oil

Meal 5
Spinach salad
2 oz. chicken breast
1 Tbsp oil

Meal 6
Protein shake
2 Tbsp oil
10g psyllium

Day 7
Meal 1
protein shake
2 cups mini-wheats (~130g CHO)
1/2 c skim milk
300 mg r-ala

Meal 2
1/2 protein shake
2 cups mini-wheats (~130g CHO)
1/2 c skim milk
300mg r-ala

Meal 3
3 oz steak
mashed potatoes (~80g CHO)
spinach salad
200 mg r-ala

Meal 4
3 oz steak
mashed potatoes (~80g CHO)
spinach salad
200 mg r-ala

Meal 5
Oatmeal
1/2 protein shake (~50g CHO)
100 mg r-ala

Meal 6
Oatmeal (~50g CHO)
1/2 protein shake
100 mg r-ala
10g psyllium

TRAINING my goal is to not lose (hopefully) strength or more realistically, minimize strength loss. a warm-up for each of the bodyparts is assumed.
Day 1
Upper body

bench press 5setsx5reps
pull-downs 3x5
bent-over rows 3x5
pressdowns 3x10
db curls 3x10

Day 2
Lower body

squats 3x5
deadlifts 3x5
leg extension 2x10
leg curl 2x10
calf raises 4x15

Day 3, 4, 5
Low intensity cardio - incline walking 45-60 min.
abs.

Day 6, 7
off

a couple of questions:

does this look ok?
when/which oils should i use?
any suggestions?

thanks in advance for any input.

 

[Optimus B]

forgot to add, i'll be taking 25mg ephedrine, 200 mg caffeine 2x/day (upon rising and ~2pm).

 

[ZKaudio]

can you give the macros for your "spinach salad" ? i've been looking for a vege source to be adding into my ckd that wont bump my carb intake too much.

 

[Optimus B]

can you give the macros for your "spinach salad" ? i've been looking for a vege source to be adding into my ckd that wont bump my carb intake too much.

sure:
basically it's just some raw spinach (excellent source of B vitamins by the way!)

spinach, raw (per cup)
6.6 kcal, 0.1g fat, 1.05g CHO, 0.86g protein

 

[Mr.X]

Nicely done...

You're one of the only few that can pinpoint the ratios so well, I don't see any flaws w/ the diet. I would guess you should be losing 1-2lbs. of fat per week more/less.

good luck

Mr.X

 

[rez]

oil should be olive and flaxseed oil...mix it up depending on your taste as they have similar ratios...i like to keep flax with whey and olive oil with 'real' food.

 

[Optimus B]

thanks for all the feedback! i'll be starting this diet once my r-ala comes in.