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As Promised, Makavelli's Cycle and Diet

FreakMonster said:
Cool thanks. I'll try 6 and see what happens. I also have a very fast metabolism like you. Do you ever get hungry between your meals on the diet that your currently on?
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Yeah bro. I have a voracious appetite. My friends are always amazed how much food I can put down. So I'm always starving when I'm dieting.
 
letsrun4it said:
i do


cept for the fruity hair (sorry mak)
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LOL! ;) . It's in style bro. I live in L.A. I know what you mean. Everytime I go back to Detroit, which isn't exactly the fashion capital of the world, everyone just stares at my hair. Like they've never seen anyone like it.
 
racoon_city said:
remeber guys jkurz has been hospitolized for obessive compulsion, bigorexia and a slew of other shit so i would take his opinions with a grain of salt!!!
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Fuck yourself........dont comment unless you know the facts. WHen you are 200lb+ and sub 8%, come talk to me....piece of shit.
 
Guys. I would greatly appreciate it if you keep your fights on your PM's. I don't want this thread turning into a gong show. I think it's a very valuable thread and people don't want to sort through a bunch of guys talking shit. Thanks. ;)
 
Agreed mach. Mach, i've lost about 20lbs so far (275-255) of water and fat, i started a CKD diet today that i'd like to run for a month to try and kick out another 15lbs. Do you have any advice on this diet, food etc? Also have you (or anyone else) ran this diet before with any degree of sucess. THis first day carb cravings are killing me :( (but im strong and will not cheat, time for another coffee!)
 
dr_skier said:
Agreed mach. Mach, i've lost about 20lbs so far (275-255) of water and fat, i started a CKD diet today that i'd like to run for a month to try and kick out another 15lbs. Do you have any advice on this diet, food etc? Also have you (or anyone else) ran this diet before with any degree of sucess. THis first day carb cravings are killing me :( (but im strong and will not cheat, time for another coffee!)
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Yeah bro, I have a ton of experience with a ckd. I've found that they work best for individuals over 10% bodyfat. Once you get below that you'll want to switch to a high protein, mod fat, low carb diet. The first thing you need to do is eliminate all carbs from your diet. That's right zero. That will allow you to get into ketosis quickly. I also recommend skipping the first carb load to get the body used to being in ketosis. For the carb load start on Saturday afternoon and don't exceed 36 hours. That seems to be the magic number. Also start with high GI carbs and taper down until you are eating low GI at the end. I could write forever on this diet as there are a lot of tricks and things that make it better, but I don't have the time... ;)
 
CKD-

put togther 3 sample meals.

eggz/bacon
chicken parm
steak/broccli

how does that sound?

PM me a CKD menu bro i need one lol
 
racoon_city said:
CKD-

put togther 3 sample meals.

eggz/bacon
chicken parm
steak/broccli

how does that sound?

PM me a CKD menu bro i need one lol
Click to expand...

I kept my diet very simple on a ckd. Here's a sample:

Whey and Flax oil for my post workout meal
Casein and Flax oil
Eye of round steak and Flax oil
Chicken and Flax oil
Tuna and mayo

That was about it. Oh yeah I also would throw in some cheese every now and then. That seemed to work too, but I like to stick to meat and protein powders. After establishing ketosis and staying in there for a while you can add some brocoli. It's essential that you are able to drop into ketosis quickly so that you can some fiber to your diet. Otherwise you will be blocked up like a mutha fucka!
 
racoon_city said:
what about carbo refeed? how often?
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Like I said above for the first two weeks no carb load. After that load every weekend, but don't exceed 36 hours. I can't go into detail about the carb load. It's the trickiest part and I don't have time to write it all out. Sorry.
 
Mak, i was thinking the same thing about skipping the first load up phase here, ie so im not just taking some water off and putting it back on the first week (espically since i pretty much carb loaded sunday night) If there is any chance you could comment on the sugar alcohol/aspratame/sorbitol/net carbs stuff i have a thread posted called ckd gurus' in the diet forum... thanks again though mak, you know your shit.

for raccoon talking about the carb load read here: http://low-carb.org/lylemcd/
 
racoon_city said:
thats ok

how do you train?

high reps/low reps?
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I always train heavy and lower reps around 6-10 per set. I don't go below 6 and I don't go above 10. That high rep BS is just that. If you want to lose mass then train with high reps. If you want to lose fat and retain your mass then train the same way you did to build up the mass. Heavy and hard.

I'll check it out Dr.
 
Makavelli,
Your contribution to this board is very valuable and highly appreciated.
I like you alot...thanks man. :)

Pro80
 
Makavelli said:
I always train heavy and lower reps around 6-10 per set. I don't go below 6 and I don't go above 10. That high rep BS is just that. If you want to lose mass then train with high reps. If you want to lose fat and retain your mass then train the same way you did to build up the mass. Heavy and hard.

I'll check it out Dr.
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how is your set scheme? Give us an example of say a back and calves day......
 
Pro80 said:
Makavelli,
Your contribution to this board is very valuable and highly appreciated.
I like you alot...thanks man. :)

Pro80
Click to expand...

Thanks bro. I appreciate it.

Kurz, I train traps and back together and I can handle a lot of volume for back.

BB Shrugs
DB Shrugs
Lat Pull downs to Chest
Bent over BB row
DB Row
Cable Low Row
Rope Pulley Pull Overs
Cable Wrist Curls

I do 3 sets of each and keep my reps between 6-10.

For Calves I'll do:

Standing Calf Raises
Seated Calf Raises

3 sets each reps between 6-15.
 
MAK-

i thought FAT post workout was NOT allowed?

if you say it is then by all hell im riding with ya!!!
 
racoon_city said:
MAK-

i thought FAT post workout was NOT allowed?

if you say it is then by all hell im riding with ya!!!
Click to expand...

It's not. However you are doing a ckd then it's fine. If you're following a high protein, mod fat, and low carb diet then you don't want fat in there.
 
mak thanks for the info.

how do you get that much flax in w/out gagging?
 
dont you lose muscle on this diet? i cant stand to lose muscle nevermind being constantly " flat" even on gear. whats the trick to make this diet work out in ones favor?
 
racoon_city said:
dont you lose muscle on this diet? i cant stand to lose muscle nevermind being constantly " flat" even on gear. whats the trick to make this diet work out in ones favor?
Click to expand...

It's harder to lose muscle on a ckd than it is on a normal high protein, mod fat, low carb diet. Being in ketosis actually spares lean body mass.
 
letsrun4it said:
Sorry if I missed this somewhere...but how tall are you and how much do you weigh (on a normal day) these days?
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I'm 6'0" and in the pics I was 200 lbs. I'm actually reducing my size right now to get into film, tv, etc.
 
I've been keeping up with this thread for a long time.

Great info, thanks bro.

You should have way more k for all the time you spend in this thread.
 
jumpshot said:
I've been keeping up with this thread for a long time.

Great info, thanks bro.

You should have way more k for all the time you spend in this thread.
Click to expand...

Thanks bor.

Hulk in the pics I was about 4%. Right now I'm around 6.
 
anabolicrombie said:
Hey mak, when u do the ckd, how many g per lb or protein do u take in, and what is the percent of your diet from protein and fat?
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When I use the ckd, as I am now since I switched over to it, I eat 75% fat and 25% protein. I have to eat very low calorie right now, which is 2400 cals for me, because I'm in the process of shrinking down. It comes out to about 150 grams of protein. Some days it's less because I'll eat all fat meals. Just drink flax oil. I'm about 195-198 now so that's only .75 grams per lb. I'm not exactly sure how much I weigh now because I only weigh myself once a week.
 
letsrun4it said:
is 200# really too big to do modeling/tv work? sheesh
Click to expand...

For what I want to do yes it is. I would dwarf the other actors if I stayed at this size. I don't want meathead roles, so I'll do what I have to do.
 
Makavelli said:
When I use the ckd, as I am now since I switched over to it, I eat 75% fat and 25% protein. I have to eat very low calorie right now, which is 2400 cals for me, because I'm in the process of shrinking down. It comes out to about 150 grams of protein. Some days it's less because I'll eat all fat meals. Just drink flax oil. I'm about 195-198 now so that's only .75 grams per lb. I'm not exactly sure how much I weigh now because I only weigh myself once a week.
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Thats a shitload of flax lol, so if i werent trying to shrink down, would something like 65% fat and 35% pro work, also how this effect your energy level?
 
anabolicrombie said:
Thats a shitload of flax lol, so if i werent trying to shrink down, would something like 65% fat and 35% pro work, also how this effect your energy level?
Click to expand...

The amount of calories determines whether I shrink down or not, not the protein. You still need to eat 75% fat and 25% protein. Otherwise it will take you longer to get into ketosis or you might not get in at all.

I feel better on a ckd than I do on a high protein, mod fat, low carb diet.
 
Makavelli said:
The amount of calories determines whether I shrink down or not, not the protein. You still need to eat 75% fat and 25% protein. Otherwise it will take you longer to get into ketosis or you might not get in at all.

I feel better on a ckd than I do on a high protein, mod fat, low carb diet.
Click to expand...

how do u know when your body goes into ketosis?
 
iHulk said:
how do u know when your body goes into ketosis?
Click to expand...

The first thing you can do to check is to test your blood sugar with a glucometer. If it's 40 or under you're in. You can piss on keto sticks. They will show varying degrees of ketosis, but they may show that you are not in when you actually are. This is due to not eating enough calories. Therefore you're using all the ketones. You also will feel better and will have a supressed appetite.
 
anabolicrombie said:
Hey mak, once ending the ckd how do u reintroduce carbs back into the diet, is there a big risk of a reboud?
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It's a big risk anytime you've been dieting for an extended period of time. Your body is perfectly set up to pack on the fat again due to a variety of factors including elevated LPL levels. LPL levels sensitize your fat cells to the effects of insulin. It's best to stay on the ckd, but raise your cals to maintenance for a couple weeks. Then add in the carbs. I would suggest staying on T3 for the first 4 weeks after you're done dieting. This will greatly help to reduce the amount of fat gained post diet.
 
anabolicrombie said:
Hey mak, once ending the ckd how do u reintroduce carbs back into the diet, is there a big risk of a reboud?
Click to expand...

Appraching it cyclically works well too(along with what mak said about T-3 and fat burners)

try slowly entering carbs using high medium and low carb and very low carb days(maybe only a 60 carb difference each day).....tends to work really well

not to steal your thread Mak.. :coffee:
 
Wulfgar said:
Appraching it cyclically works well too(along with what mak said about T-3 and fat burners)

try slowly entering carbs using high medium and low carb and very low carb days(maybe only a 60 carb difference each day).....tends to work really well

not to steal your thread Mak.. :coffee:
Click to expand...

That's cool bro... ;)
 
this is prob the most inspiring post in this site. im starting the cardio twice a day today! quick question mak...
hiit in the morning before a meal and reg cardio at night ok?
vic
 
Makavelli said:
Here's my cycle and diet that I used for my photo shoot. I can't post it in the original thread due to board rules. It's in the gallery. Here's the link to it: http://www.elitefitness.com/forum/showthread.php?t=451418

My cycle was as follows:

My cycle for this shoot was:

Weeks 1-9: duo test from UG Vet(prop and cyp blend) 750 mgs/wk

Weeks 1-9: EQ 1 G/wk

Weeks 2-7: Tren 470 mgs/wk, Weeks 8-9: Tren 700 mgs/wk

Weeks 2-5: Winstrol 470 mgs/wk, Weeks 6-9: Winstrol 700 mgs/wk

Weeks 5-7: Proviron 50 mgs/day, Weeks 8-9: 100 mgs/day

Weeks 1-7: Clen 140 mcgs/day

Weeks 1-9: T3 ramped up to 75 mcgs/day

Weeks 1-9: Arimidex 2 mgs/day

Weeks 1-9: Nolvadex 25 mgs/day

I'm going to post the diet that I started off with. Keep in mind that my diet changes as I go along. The body is dynamic and so the diet must follow.

Training days:

Meal 1-3/4 C. old fashioned oatmeal, 50 g of whey
Train and cardio
Meal 2-1/2 C. old fashioned oatmeal, 30 g of dextrose, 50 g of whey, 20 g of creatine, 600 mgs ALA. (You can replace the oatmeal and dextrose for 2 packs of sugar oatmeal, but I had a lot of dextrose that I got for free so I used that instead)
Meal 3-8 oz. chicken, 4 oz. yam, 1 T. natural peanut butter
Meal 4-Same as 3
Meal 5-8 oz. eye of round, 2 T. natural peanut butter
Second session of cardio... :worried:
Meal 6-8 oz. eye of round, 25 g of whey, 1 T. Flax oil, brocoli

Off Days:
Cardio
Meal 1-1/2 C. old fashioned oatmeal, 50 g of whey, 1 T. Flax oil
Meal 2-8 oz. chicken, 4 oz. yam, 1 T. natural peanut butter
Meal 3-Same as 2
Meal 4-Same as 2
Meal 5-8 oz. eye of round, 25 g of whey, 1 T. flax oil, brocoli
Second session of cardio
Meal 6-Same as 5

As time went along I dropped my carbs down until the only carbs I had were pre and post training. My calories were 2800. I don't have the exact figures in front of me, but I believe my protein was 325 grams, carbs about 170 grams, and fat was 63 grams for training days.

For non training the calories were the same as was protein, but the carbs were 120 grams, and fat was 79 grams.

That's the basic plan brothas! Enjoy! ;) Keep in mind that diets have to be tailored to the individual. Just because this worked for me doesn't mean it will work for you. That's my disclaimer... ;)
Click to expand...


Pretty solid Bro, good cutter, very similar to my diet...

Well when I'm actually following it at least...
 
Hey Mr. Makavelli, do you REALLY need almost 4g's worth of juice a week to accomplish what you set out to do? You don't think you could have done it with half of what you used? That just seems like overkill to me, almost 4 grams a week of sauce. You do look great though, but at what cost.
 
Para_Shoot said:
Hey Mr. Makavelli, do you REALLY need almost 4g's worth of juice a week to accomplish what you set out to do? You don't think you could have done it with half of what you used? That just seems like overkill to me, almost 4 grams a week of sauce. You do look great though, but at what cost.
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At the cost of ones long term health.

It doesn't take that much gear to look good. IMO Some people take it too far.
 
viczeva said:
this is prob the most inspiring post in this site. im starting the cardio twice a day today! quick question mak...
hiit in the morning before a meal and reg cardio at night ok?
vic
Click to expand...

Yeah that will work fine. I don't like doing hiit. I used to do it, but now I just go at a normal pace on the stairs.
 
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