Progress pics... two weeks from finishing my diet

[SlavikHavik]

This is down from about 18-20% bf.
after 5 weeks of CKD
Im guessing im around 11-13% BF in these pics
Went unassisted the whole way.

you can check the update here

Made my own topical fat burner with pure aloe vera gel, and yohimbine powder.
I used some BCAA's in heavy doses to preserve muscle and 1000mg's of vitamin c to keep cortisol down. lots of ALA with carb up meals, and lots of fat comming out of the carb up

 

[mcr]

Looking amazing - I think leaner than 11-13.

Do you have any "before" pics?

What was your exact diet and routine? That's awesome progress bro.

 

[velvett]

Looking amazing - I think leaner than 11-13.
.

Agreed.

 

[Synpax]

Def. way lower than 11.

 

[ghettostudmuffin]

I'd guess about 9% BF. Looking good man.

 

[JoBu]

You HAVE to be under 10%...I'd put money on 8-9%. Do you know that you were 18020% before or are you guessing? What is your before and current weight?

 

[help4john]

Well done! You should be proud of the fruits of your labor. I agree with the others....under 10%.

 

[deltreefitness]

Do you have any before pictures? It would be good to guage the progress made. You look really good either would.

 

[KillahBee]

Great job bro - bf is def lower than 11. Post up your diet/routine if you could.

 

[Rod555]

11 % my arse! 8%-9% id reckon. But it makes a change from people saying
"check out my pics, im 3.9% bf "
when theyre actualy nearer 39%!

Anyway bro, lookin ripped, id recomend you get profesionally tested for bf after you finish your diet. I think you'll be pleasently suprised !

 

[halfaclue]

This is down from about 18-20% bf.
after 5 weeks of CKD
Im guessing im around 11-13% BF in these pics
Went unassisted the whole way.

you can check the update here

Made my own topical fat burner with pure aloe vera gel, and yohimbine powder.
I used some BCAA's in heavy doses to preserve muscle and 1000mg's of vitamin c to keep cortisol down. lots of ALA with carb up meals, and lots of fat comming out of the carb up

Definitely under 10% when you can see the abs like that. If you get a momnet please post your diet...I'm give the CKD a try. Any "Big" guys use CKD..as in can you maintain size?

 

[drbones2]

Yea.. id guess in the 8-9% range as well..

Lookin LEAN!

 

[Slyder190]

You sure you started at 18%? I'm sayin you look under 10% easily. K your way.

 

[Tom Treutlein]

What were you before you started? If you went from 18-20% to sub-10% in five weeks...

You must've been leagues bigger five weeks ago.

 

[JoBu]

If you were really up around 20% when you started then it means you knocked off about 18-20lbs (assuming you were somewhere in the 180-200lbs range to start). 4 lbs per week is insane! I'd love to see your diet and training. I'm probably 12% and I'd be happy to drop below 10%

 

[njlw226]

incredible job. i went from about 20% to 11% and pretty ripped, but you have me beat. definitely around 8% id say. karma for the great work.

 

[SlavikHavik]

If you were really up around 20% when you started then it means you knocked off about 18-20lbs (assuming you were somewhere in the 180-200lbs range to start). 4 lbs per week is insane! I'd love to see your diet and training. I'm probably 12% and I'd be happy to drop below 10%

Yeah i lost 3lbs/week. Starting at 200lbs.

I followed a strict CKD. Started off jogging for the first two weeks, then did interval running for the next week, and the last two ive spent doing sets of 100-400m sprints. Varying the intensity, distance, and number of sets based on how my legs and muscles in the posterior chain was feeling.

To me the most important part was getting out of ketosis. If i didnt work at it, i would spend two days after my carb up in ketosis. And if you include that 36 hour carb up, thats basically half the week you spend out of ketosis. Not my cup of tea. Basically, i limited my self to smaller carb ups. like 6-8 hours. 3-4 small meals. And downed lots of ALA during and imediately after them. Comming off of the carb up i would focus on fats. So 5-6tbsp's of flax oil throughout the day and everything else was bacon. Also lots of ALA. Maybe 1000mg's in the day. Make sure you have your leg workout after comming out of a carb up, because those muscles will burn tons of glucose. So down some flaxoil before going to the gym a few caps of ALA, spend 10 minutes on the treadmill jogging, then hit your legs with some power sets, and then another 10 on the treadmill. If you werent in ketosis by about 2:00 that day, you should be after you finsihed your workout.

The things i thought were important
1) Switching from low intensity distance running to sprints as my BF% decreased
2) Eating lots of hot food, it revs your metabolism signifigantly
3) Monitoring your urine with ketostix frequently so you know what foods throw you out. For me All the atkins products (the bars and subway wraps) usually threw me out of ketosis. Also L-carnitine would throw me out, and while it does work well for helping the body oxidize fatty acid, it has been shown in studies to reduce ketosis. Which obviously isnt beneficial to CKD
4) BCAA's Preserve muscle, and there cheap in powdered form I preserved these, they have the potential to kick people out of ketosis in high dosages. Since protein can not be used as an energy source directly it is turned into glucose to be utilized by the body. So if you are getting kicked out taking high dosages (i was taking 10g's BCAA's and 10g's gluatmine before bed, when i woke up and before and after exercises, and was okay) then lower your dose.
5) Flax oil coaxes your liver to give up glucose
6) Powertraining preserves muscle better than high reps


As far as my diet
I was eating 2500 cals a day. Didnt really care about p/f ratios. really its too hard to keep track off. couting cals and sticking to CKD meals was enough.

Monday:
AM: Running - lower intensity
PM: Upperbody
Tuesday
Off - Put morning run in here if i was too sore from leg day
Wednesday
AM: Running - high intensity
PM: Acrobatics practice
Thursday
PM: Core workout
Friday:
AM: Running - High intensity
Saturday
AM: Begin Carb up
PM: Acrobatics practice
Sunday:
AM: End carb up
PM: Leg Workout 10 mins cardio before and after

 

[halfaclue]

Yeah i lost 3lbs/week. Starting at 200lbs.

I followed a strict CKD. Started off jogging for the first two weeks, then did interval running for the next week, and the last two ive spent doing sets of 100-400m sprints. Varying the intensity, distance, and number of sets based on how my legs and muscles in the posterior chain was feeling.

To me the most important part was getting out of ketosis. If i didnt work at it, i would spend two days after my carb up in ketosis. And if you include that 36 hour carb up, thats basically half the week you spend out of ketosis. Not my cup of tea. Basically, i limited my self to smaller carb ups. like 6-8 hours. 3-4 small meals. And downed lots of ALA during and imediately after them. Comming off of the carb up i would focus on fats. So 5-6tbsp's of flax oil throughout the day and everything else was bacon. Also lots of ALA. Maybe 1000mg's in the day. Make sure you have your leg workout after comming out of a carb up, because those muscles will burn tons of glucose. So down some flaxoil before going to the gym a few caps of ALA, spend 10 minutes on the treadmill jogging, then hit your legs with some power sets, and then another 10 on the treadmill. If you werent in ketosis by about 2:00 that day, you should be after you finsihed your workout.

The things i thought were important
1) Switching from low intensity distance running to sprints as my BF% decreased
2) Eating lots of hot food, it revs your metabolism signifigantly
3) Monitoring your urine with ketostix frequently so you know what foods throw you out. For me All the atkins products (the bars and subway wraps) usually threw me out of ketosis. Also L-carnitine would throw me out, and while it does work well for helping the body oxidize fatty acid, it has been shown in studies to reduce ketosis. Which obviously isnt beneficial to CKD
4) BCAA's Preserve muscle, and there cheap in powdered form I preserved these, they have the potential to kick people out of ketosis in high dosages. Since protein can not be used as an energy source directly it is turned into glucose to be utilized by the body. So if you are getting kicked out taking high dosages (i was taking 10g's BCAA's and 10g's gluatmine before bed, when i woke up and before and after exercises, and was okay) then lower your dose.
5) Flax oil coaxes your liver to give up glucose
6) Powertraining preserves muscle better than high reps


As far as my diet
I was eating 2500 cals a day. Didnt really care about p/f ratios. really its too hard to keep track off. couting cals and sticking to CKD meals was enough.

Monday:
AM: Running - lower intensity
PM: Upperbody
Tuesday
Off - Put morning run in here if i was too sore from leg day
Wednesday
AM: Running - high intensity
PM: Acrobatics practice
Thursday
PM: Core workout
Friday:
AM: Running - High intensity
Saturday
AM: Begin Carb up
PM: Acrobatics practice
Sunday:
AM: End carb up
PM: Leg Workout 10 mins cardio before and after

This question is for anyone...can you do CKD without all the running?

 

[WalkingBeast]

Great job brother!! Very lean! Keep KILLING that shit!!

 

[SlavikHavik]

This question is for anyone...can you do CKD without all the running?

Yes but, your cardio is going to represent an extra half a pound-a pound of fat loss a week. You can do it without it, but its really worth doing.

 

[TheOak84]

im no whiz but i have a friend w/13% bf and he looks nothin like that, id say u have like 6 or 7,

 

[JoBu]

I don't follow the first couple sentences...do you mean that you had to work at getting back into ketosis other wise you would spend 2 days after carb up OUT of ketosis?

Are you saying you ate nothing but flax oil and bacon outside of your carb-ups? That's a shit tojn of bacon my friend. I'm kind of psyched to try the CKD...even for just a couple weeks to see how my body reacts.

Yeah i lost 3lbs/week. Starting at 200lbs.

To me the most important part was getting out of ketosis. If i didnt work at it, i would spend two days after my carb up in ketosis. And if you include that 36 hour carb up, thats basically half the week you spend out of ketosis. Not my cup of tea. Basically, i limited my self to smaller carb ups. like 6-8 hours. 3-4 small meals. And downed lots of ALA during and imediately after them. Comming off of the carb up i would focus on fats. So 5-6tbsp's of flax oil throughout the day and everything else was bacon. Also lots of ALA. Maybe 1000mg's in the day.

 

[TrailerParkTrash]

Looking great dave.. congrats on your cutting.. I know it wasn't much fun

 

[SlavikHavik]

I don't follow the first couple sentences...do you mean that you had to work at getting back into ketosis other wise you would spend 2 days after carb up OUT of ketosis?

Are you saying you ate nothing but flax oil and bacon outside of your carb-ups? That's a shit tojn of bacon my friend. I'm kind of psyched to try the CKD...even for just a couple weeks to see how my body reacts.

My bad,
Yeah if i didnt actively work to get back into ketosis, i would spend about 2 days OUT of ketosis. Then my third day in a light ketosis.

If i went heavy on the fat the first days out and lower protien (body turns protein into glucose so it prevents ketosis from happening) I could get out faster. Yeah it is alot of bacon, but it has a wicked ratio of fat to protein, very good for when your trying to get out.
I found a two for one sale at one of my grocery stores and bought about 16 packs of bacon which i ate over the course of 4 weeks.
Of course eating like this out of ketosis would be disasterous but it worked great when your bodies using all of that fat for fuel.

Although, i would keep in mind that if you try CKD the first two weeks your body will be adjusting to working on ketones. It takes a little before your used to it.

 

[parsa]

wut does CKD means oh and also BCAA thnx

 

[jatca69]

wut does CKD means oh and also BCAA thnx

bcaa = BRANCH CHAIN AMINO ACIDS (building blocks of muscle tissue)
ckd = CYCLED KETOSIS DIET (I think) (ketosis is a way of depriving your body of carbs so it uses your stored fat for energy)

 

[shortstack]

im no whiz but i have a friend w/13% bf and he looks nothin like that, id say u have like 6 or 7,

he's not at 6-7.

if i had to guess, having to take peoples bf everyday, id guess mid 9's

 

[anibal]

This is down from about 18-20% bf.
after 5 weeks of CKD
Im guessing im around 11-13% BF in these pics
Went unassisted the whole way.

you can check the update here

Made my own topical fat burner with pure aloe vera gel, and yohimbine powder.
I used some BCAA's in heavy doses to preserve muscle and 1000mg's of vitamin c to keep cortisol down. lots of ALA with carb up meals, and lots of fat comming out of the carb up

you did this in 5 weeks i think im having trouble following what bcaa means i read branched chain amino acids which in english i still dont know. is this a protein shake. Whats ala which is what you took when you carbed up

 

[SlavikHavik]

you did this in 5 weeks i think im having trouble following what bcaa means i read branched chain amino acids which in english i still dont know. is this a protein shake. Whats ala which is what you took when you carbed up

Yeah 5 weeks.
BCAA's are the amino acids used to make protein. Weather or not they work better than protein is debatable. Theres a fair ammount of research supporting there ability to maintain muscle when your in a caloric deficit over regular protein. However verylittle (Actually theres more research to the contrary) that supports there ability to enhance muscle growth.

ALA- Alpha Lipoic Acid.
This keeps your body from putting carbs into your liver, and helps shuttle them into muscle cells. The ammount of carbs in your liver is the gauge your body uses to decide weather it should be in ketosis. So you can have muscles full of carbs, and still be in ketosis as long as your liver is empty.
So ALA helps you stay in ketosis that way

 

[anibal]

Yes but, your cardio is going to represent an extra half a pound-a pound of fat loss a week. You can do it without it, but its really worth doing.[/QUOTE


can you tell me how to make the topical fat burner and do you think it works. if so is it only on the androgen receptor type of fat. how do you apply it like how many times before eating does it matter.

 

[SlavikHavik]

Yes but, your cardio is going to represent an extra half a pound-a pound of fat loss a week. You can do it without it, but its really worth doing.[/QUOTE


can you tell me how to make the topical fat burner and do you think it works. if so is it only on the androgen receptor type of fat. how do you apply it like how many times before eating does it matter.

Its pretty simple to make
Go to the drug store, and buy a bottle of Aloe Vera Gel. There very cheap like 3.00 fora big jug.
Then order some Yohimbine HCL off of www.1fast400.com Its like 7.00 for a bottle of 90 2.5 mg tabs. I would take a bit of the Aloe vera gel in my hand and then open two caps of yohimbine and dump them ontop of the gel in my hand.
Its not going to burn fat unless you diet, but it definetly does help. The ammount of fat i lost in the areas applied vs not applied was signifigant.
Also there are studies backing it as well.
There are companies that sell the same product pre prepared but a months supply ranges from 34-70.00 for the same thing.

 

[ChefWide]

SlavikHavik.

Great stuff, one quick question though... why was macro editing your posts?

 

[anibal]

how did you make the topical fat burner any details how did it work pretty good thanks for the reply already got it

 

[SlavikHavik]

how did you make the topical fat burner any details how did it work pretty good thanks for the reply already got it

Chef, he edited some of my posts because i was saying that you could buy all the ingredients found in a sponsors supplements elsewhere, for much less.

Anibal,
Like i said, just mix the yohimbine and aloe vera in your hand, and your done. appy it twice daily, prefrebly one application should be 20 minutes before your workout.