6 weeks, drop 10lbs (journal to ultimate shred)

[jdevlin1985]

Simple, going to run a CKD diet. If i do it right, i'll be dropping 1-2lbs of bodyfat per week. Only going do 1 carb-up/week and have it controlled.
NO cheating whatsoever for these 6 weeks.

My diet looks like this;

Meal 1:

7 egg whites, 1 yolk
1/2 cup of oats

Meal 2:

low-carb protein shake
10 oz. water

Meal 3:

100g skinless chicken breast
2 cups of brocolli, ginger spice for taste.

Meal 4:

(same as meal 2)
10 oz. water

Meal 5:

(same as meal 3)

Meal 6:

Low carb shake before bed. 1 cup of brocolli (only on days when very hungry)

Supplements are as follows;

. Fish oil, 2000mg/day - 2 caps, one in the morning with breakfast, one with meal 5.

. Vit/min supp, 1 with breakfast, 1 with meal 5

. Calcium, 1000mg with breakfast

. Vit c, 1000mg with breakfast

. EC stack taken 3 times daily. (mainly to help supress appetite and keep energy levels up)

Water intake daily will be anywhere upto 5 gallons/day. Yes will be pissing all day but will need it.

Training and cardio will be as follows;

Mon - rest

Tue - chest

Wed - shoulders

Thur - rest

Fri - rest

Sat - arms with 30 mins of HIIT cardio

Sun - back with again, 30 min of HIIT.

Reps and sets will be standard, 3 sets per exercise, 12-15 reps per set, 12 sets for larger bodyparts, 9 for smaller. With 30-60 secs rest between sets to keep heart rate up and calorie furnace up.

Will post pics up at week 7, before and after, and update daily. If all goes to plan, should put me below the 5% b/f mark.

Let the torture begin...

 

[*Bunny*]

Best of luck with this diet jdev.

Since this is temporary & I am curious ... I like to see how these diets work for others, I look forward to your progress and Yes, pics please ...
Few questions ..

Have you done something similar to this before?

3 out of 6 meals are not real food ... what's the vit/min supp you'll be taking throughout this? (i.e. . Vit/min supp, 1 with breakfast, 1 with meal 5)

5 gallons of water ... wow I thought me getting in 3 normally was insane

How are the cals/macros looking on this for your stats?

Have a great weekend

No leg day?

 

[jdevlin1985]

Best of luck with this diet jdev.

Since this is temporary & I am curious ... I like to see how these diets work for others, I look forward to your progress and Yes, pics please ...
Few questions ..

Have you done something similar to this before?

3 out of 6 meals are not real food ... what's the vit/min supp you'll be taking throughout this? (i.e. . Vit/min supp, 1 with breakfast, 1 with meal 5)

5 gallons of water ... wow I thought me getting in 3 normally was insane

How are the cals/macros looking on this for your stats?

Have a great weekend

No leg day?

Gracias bunny.

To answer your questions,

I have done something similar before, but not this extent. Diet wise, this diet (ish) has got me down to 6% b/f not even a year ago. So i know it does work positively. Have made a few changes, only minor however due to, what i feel, were mistakes made previously. Adding in a few more cups of brocolli here and there. Increasing water intake, which i have found is the numero uno thing to help supress hunger. Works a treat! Previously i also used to do at least 30 minutes of HIIT every single day, and upto 60. I found though this only fatigues me even more and just gradually knocks me towards sugar cravings and junk food. Taking this into consideration, i'm only including 2, 30 minutes sessions, and at the weekend (to give me a good coupe of days to rest).

Meal wise, i'm including the shakes in there mainly due to convenience. I work in a fairly hectic office environment, and my job does'nt/won't give me the time to eat 3 times during working hours.

Vit/min supp QUEST VITAMINS, brown bottle, with white and blue label on the front. Popular over here.

Macros, i have'nt worked out to be honest, when cutting, i don't really bother. As long as i keep protein high, i.e. 1.5g per pound, and fats healthy, i just manipulate my carbs depending on how i feel and look. Works out to roughly 1500 kcal per day, and probably looking at 70% protein, 20% fat, 10% carbs.

And finally legs, i will be focusing on during back workouts. Deadlifts for the hams, and quads secondary, calves are pretty much ok and get a good workout from this alone. May add in a few sets after cardio on weekends.

Your thoughts and suggestions welcome..

Ditto, you too.

 

[devcon]

Hey jdev, not sure if you've run this before so if you have and it worked for you then just some tips + or - ...

----

Starting with 0 carbs to you drop in keto faster, then add some broc, spinach or the like, but maintain low carbs(under 15-20)

It may take a 1-3 days to get into keto

Also once you're in keto, it'll be may more beneficial(fat loss-wise) to go 20 days before a 36 hour carb up (starchy carbs)

Eat a real meal(low-carb) instead of pwo shake

Stay away from artificial sweetners that may spike you out of keto

 

[Lifterforlife]

You may want to add a depletion workout to begin...will help speed ketosis.

 

[jdevlin1985]

29/4

Arm workout, followed by 20 minutes of HIIT on the stairmaster. Did'nt feel i could push myself to 30. Need to work my endurance back up. Overall, a ok.

 

[jdevlin1985]

30/4

Back workout. Including high rep deads. Incredible pumps on the lower back. Followed workout with 25 mins of HIIT.

Diet wise, feeling a bit miserable this morning, but subsided around lunch time.

 

[36drew]

Maybe I am thinking of something else, but your macros look horrible for CKD.

True CKD required something in the area of 60% fat and 40% protein.

 

[jdevlin1985]

Maybe I am thinking of something else, but your macros look horrible for CKD.

True CKD required something in the area of 60% fat and 40% protein.

Like mentioned, i don't count macros when cutting. You think maybe ditch the oats in the morning and include more fat?

 

[36drew]

Like mentioned, i don't count macros when cutting. You think maybe ditch the oats in the morning and include more fat?

When I have done CKD (and i've never run it for long periods of time) it might look like:

Meal One:
6 whole eggs
10 gram fibre supplement

Meal Two:
35 grams whey
3 tbsp natural peanut butter

Meal Three:
6 oz lean ground beef
2 cups brocolli

Meal Four:
35 grams whey
3 tbsp natural peanut butter

Meal Five:
1 cup cottage cheese
2 tbsp flax oil


You need to have fat in your diet if you expect your body to use fat for energy. Makeavilli (sp?) has made some very good posts on it.