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.

 

[jdevlin1985]

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.

Ok, not to sure on the 3tbsp of peanut butter thing. I'd end up eating more. What could i sub for the for that?

 

[36drew]

Ok, not to sure on the 3tbsp of peanut butter thing. I'd end up eating more. What could i sub for the for that?

Any type of fat would do the trick. Shoot for about 25 grams of it. Cheese is something i'd recommend, especially as it is a good source of calcium and can help increase testosterone production.

 

[jdevlin1985]

Any type of fat would do the trick. Shoot for about 25 grams of it. Cheese is something i'd recommend, especially as it is a good source of calcium and can help increase testosterone production.

Or maybe 1tsp of flaxseed oil in with my protein shake at meals 2 and 4?

 

[36drew]

Or maybe 1tsp of flaxseed oil in with my protein shake at meals 2 and 4?

That will help, but simply put you need much more fat.

Assuming you are dieting on 2500 calories per day, you would want about 900 to come from protein and 1600 from fat (yes thats right).

The works out to 220 grams of protein and 170 grams of fat. That would work well for someone at about 200 pounds. You can adjust numbers accordingly.

 

[*Bunny*]

Ok, not to sure on the 3tbsp of peanut butter thing. I'd end up eating more. What could i sub for the for that?

IMHO, PB = Crack = when cutting

Can you handle walnuts?

I was just reading fish oil better than flax... I reserve the right to take that back if I read it wrong ...

 

[36drew]

http://forum.bodybuilding.com/showthread.php?t=43249

This thread may be of use. It has sample CKD (keto) diets posted. In fact if you look closely it is in a sub forum devoted exclusively to keto. I think it would be worth your time to have a look.

 

[*Bunny*]

IMHO, PB = Crack = when cutting

Can you handle walnuts?

I was just reading fish oil better than flax... I reserve the right to take that back if I read it wrong ...

^^^

Here is *the post* to the specific thread

 

[36drew]

^^^

Here is *the post* to the specific thread

For men it definetly is an issue. I'm not sure if its sex specific or whatnot though.

 

[jdevlin1985]

IMHO, PB = Crack = when cutting

Can you handle walnuts?

I was just reading fish oil better than flax... I reserve the right to take that back if I read it wrong ...

Probably be able to handle some walnuts. Like a handful at meals 2 and 4? Thats where i need to really add in something else i think to be honest.

 

[36drew]

Just to clarfiy. Are you a man or woman? Bodyweight? Activity level? Etc.

The orginal diet you posted looks like an anorexia diet to me. Barely 1000 calories per day.

 

[jdevlin1985]

http://forum.bodybuilding.com/showthread.php?t=43249

This thread may be of use. It has sample CKD (keto) diets posted. In fact if you look closely it is in a sub forum devoted exclusively to keto. I think it would be worth your time to have a look.

Looks good. Not to sure on the first example diet - hamburgers, pork chops etc. I'd ask myself how the heck would i be losing fat eating all that shit.

OK then, say if i added in the faxseed oil or fish oil at meals 2 and 4, should i ditch one or the other?

 

[jdevlin1985]

Just to clarfiy. Are you a man or woman? Bodyweight? Activity level? Etc.

The orginal diet you posted looks like an anorexia diet to me. Barely 1000 calories per day.

Male, 185lbs, 8% b/f, moderate activity level +,

 

[36drew]

Looks good. Not to sure on the first example diet - hamburgers, pork chops etc. I'd ask myself how the heck would i be losing fat eating all that shit.

OK then, say if i added in the faxseed oil or fish oil at meals 2 and 4, should i ditch one or the other?

Its thermodynamics. Calories in vs calories out. You can loose weight eating protein and chocolate bars all day so long as this condition is met. Of course it is not in the best interest of health.

You aren't quite listening though. You need way more fat to do CKD that you have in your diet. Your calories are also way to low -- they should be closer to 2200 per day, not 1000 per day.

 

[jdevlin1985]

Its thermodynamics. Calories in vs calories out. You can loose weight eating protein and chocolate bars all day so long as this condition is met. Of course it is not in the best interest of health.

You aren't quite listening though. You need way more fat to do CKD that you have in your diet. Your calories are also way to low -- they should be closer to 2200 per day, not 1000 per day.

Don't agree! You will not lose bodyfat if eating the wrong foods, even if you're in a calorie deficit. Blood sugar levels and insulin levels plays an important role when it comes to fat loss, and if insulin levels are sky high and constantly spiked, you WILL NOT lose bodyfat. Overall weight YES. Not bodyfat!!!

 

[view]

i second the notion that those calories are way way to low. you will end up loosing precious hard earned muscle on that diet.

its been a while since i've done a ckd type diet, but when I did it, i kept protein grams and fat grams the same, with carbs basically at zero (except for green veggies)

i.e. 230 grams of protein and 230 grams of fat. granted those number might be a little high for someone at 185 (i was about 260 at the time), you could try shifting them a bit. maybe 175 and 175 or someting.

i also did a bit of fat cycling too. some days I would eat more like 140 grams of protein and 270 grams of fat. some days it was about 300 grams of prtein and only 190 grams of fat.

you might wanna look at Mr.X's ckd sheet in this forum (the sticky)

 

[jdevlin1985]

Ok this is what i'm going to change based on advice and info;

Meal 1:

7 egg whites, 1 yolk
1/2 grapefruit

Meal 2:

Low carb protein shake
1 tsp flaxseed oil
10oz. water

Meal 3:

100g chicken breast
2 cups of brocolli
1 tsp. sunflower oil

Meal 4:

sames as meal 2

Meal 5:

Same as meal 3, minus the sunflower oil

Meal 6:

Low carb shake, brocolli when very hungry

Comments?

 

[Tweakle]

more fat needed - go for a 60/40 P/F ratio. And way more cals, going below 2k is crazy imo, no matter what the macros are like

 

[36drew]

Don't agree! You will not lose bodyfat if eating the wrong foods, even if you're in a calorie deficit. Blood sugar levels and insulin levels plays an important role when it comes to fat loss, and if insulin levels are sky high and constantly spiked, you WILL NOT lose bodyfat. Overall weight YES. Not bodyfat!!!

Actually, yes you will provided you have sufficient protein to maintain lean muscle mass. Your BMR will be slower eating low fibre processed junk all day, but so long as you are in a calorie defecit, eat sufficient protein, and exercise, you will loose fat. This is obviously not the healthiest alternative nor the optimal route. The underlying point is that the calorie defecit is the most important part.

You still aren't listening though. You need more fat and more calories, even for a diet.

 

[jdevlin1985]

3/5

Shoulder workout last night. A bit sore on the trapz today for some reason. May of over done it slightly. Rest tonight.

Diet is going smoothly. Adding in the flax at meals 1 and 2, sunflower oil at lunch. That is more than enough. Ephedrine is keeping my energy up and my appetite at bay.

Overall, going well

 

[jdevlin1985]

6/5

Arm workout, adding in supersets, to up the intensity that bit more. The usual 30 mins of HIIT post workout.

7/5

Carb up today. 1 cup of brown rice at every meal in addition. Back workout his afternoon with another HIIT session. Energy was starting to slump so looking forward to a day off the diet (ish).

Don't know how much i've lost solely because i don't like to use the scale, (every week). I can see fat loss already from the mirror, and veins etc are starting to show on the upper chest. Looking good and keeping on track.