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

[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.