My planned CKD diet, expert's opinions? (long)

[Foo1]

Here is my planned CKD outline, after crunching the numbers and reading through all the archives and a ton of websites I would just like to see what the experts have to say about it:

Calorie requirements per pound of weight.

For a 2 LB fat loss per week of diet one male must consume no more than 12 calories/LB.

For Protein level adjustment one must consume .8 g/LB (or 150 grams, whichever is greater).

For Carbohydrate levels one must consume 20 g/day
(On a CKD or "Cyclical Ketogenic Diet").

Fat levels will adjust up to the remainder of the calories per day.

Intake Levels

Myself = 263 LB
12 calories x 263 LB = 3156 calories per day (for a 2LB/week fat loss)


20g carbs (for Ketogenic diet) = 80 calories
(1gram of carbs = 4 calories X 20 = 80)

263 X .8 = 210.4 grams
210 grams protein = 840 calories (1gram of protein = 4 calories X 210 = 840).

840 cal (protein) + 80 cal (carbohydrates) = 920 calories.

3156 calories (Per day) - 920 calories (carbs + protein) = 2236 remaining for the fat consumption.

Fat = 9 calories per gram

2236/9 = 249 grams of fat per day

Summary

Calories/day (for 263lb male) = 3156
2236 fat
840 protein
+80 carbs
3156 calories

Grams/day (over the course of 5-6 meals)
249 fat
210 protein
20 carbs

GOALS

263 LB @ 29 % body fat (caliper tested) current composition

263 LB X .29 = 76.27 LB fat

263 - 76.27 = 186.73 LB Lean body mass (LBM).

Goal = 8% body fat

BW X .92 = LB fat

186.73 LBM/.92 = 201 LB
(186.73 is assuming zero muscle loss)

Goal = 201 LB @ 2 LB/week (263 - 201 = 62 LB loss) = 31 weeks dieting.

Food

Ideal Totals = 249g fat - 210g protein - 20g Carbs

Every day Monday - Friday (Drinks = Water)

Breakfast - 6 am =
Protein Shake (MetRX) (with water & 2 tbsp peanut oil & 1 tbsp flax seed oil) =
44g fat - 46g protein - 3g carbs
ECA stack - 1g carbs

Snack - 9 - 9:30 am =
ECA stack - 1g carbs
3 eggs
6 slices bacon
40g fat - 37g protein - .3g carbs

Lunch - 12 pm =
ECA stack - 1g carbs
3 cheeseburgers
49g fat - 43g protein - 6g carbs

Snack - 4 pm =
1 tbsp Vegetable oil & 1 tbsp flax seed oil (Too much protein so no shake here)
30g fat - 3g carbs

Dinner - 6:30 pm =
2 Pork Chops
47g fat - 37g protein - 0g carbs

Snack - 8:30-9 pm =
4 oz cheddar cheese
38g fat - 28g protein - 2g carbs

Totals = 248g fat - 201g protein - 18g carbs


- Absolute Nutrition Dieter's Multi's will be consumed on a daily basis.

- .5 - 1 gallon of water daily will be consumed.

- 4 - 5 grams sodium/day.

- 6g of 'Zone Perfect Omega-3 Fish Oil Capsules' (640mg Eicosapentaenoic acid/428mg Docosahexaenoic acid per cap) will be consumed daily.

WORKOUT PLAN

Sunday = 45 - 60 minutes of Cardio

Monday = Legs =
Squats - * 4 sets of 8- 10 reps
Stiff Legged deadlifts * - 4 sets of 8 - 10 reps
Seated calf raises - * 4 sets of 8 - 10 reps
Calf Presses - 2 sets of 10 - 12 reps
Crunches - 4 sets - 20 reps

Tuesday = Upper Body =
Flat Bench press * - 4 sets of 8 - 10 reps
Incline Bench press - 4 sets of 8 - 10 reps
Cable Row * - 4 sets of 8 - 10 reps
Wide arm pulldown - 2 sets of 10 - 12 reps
Shoulder press * - 4 sets of 8 - 10 reps
Barbell curl - 2 sets of 12 - 15 reps
Triceps press - 2 sets of 12 - 15 reps

Wednesday = 45 - 60 minutes of Cardio

Thursday = 45 - 60 minutes of Cardio

Friday = Full Body Workout =
Squats * - 3 sets of 8 - 10 reps
Stiff legged deadlift * - 3 sets of 8 - 10 reps
Seated calf raise * - 2 sets of 10 - 12 reps
Flat Bench * - 3 sets of 8 - 10 reps
Low row * (cybex) - 3 sets of 8 - 10 reps
Shoulder Press - 2 sets of 10 - 12 reps
Chin-ups (under-grip) - 2 sets of 10 - 12 reps
Curls - 2 sets of 12 - 15 reps

Saturday = No workout at all.

* 1-3 warm-up sets for these exercises


I do apologize for the long post but I would like to see your take on what I have planned. Also I'm only going to do a carb up every 14 days for 12 hours, I'm not too sure as to what I'm going to do on the carb up yet.

I really do appreciate your guy's/gal's time for reading this long post and I hope to get some feedback on it.

Thanks much!
Foo1

[edit]
Fixed a few typo's and added info about fish oil caps
[/edit]

[edit2]
Updated food diary to account for fat in flax seed oil (this was not orginally accounted for). Hopefully I don't have to do anymore edits.
[/edit2]

 

[Mike Tyson79]

Looks awesome..good job bro.
You are exactly like me in that you like to organize everything with lots of detail before you start a program..any program.

Just make sure you stick it out and don't pussy out.

peace

 

[diamonddiceclay]

on carb up day some good choices are cheesecake and ice cream-if you only do it for 12 hours you won't store any of it as fat

 

[M56M]

WOW, congrads for taking the time to plan out such a great diet. Good Luck i hope you reach your goal.

M56M