CKD help

[ram7377]

I have been checking stuff out on here for awhile and finally got up the nerve to ask some questions. I am wanting to try the ckd and figured up all my numbers i just cant find enough food to make up all the meals. If any one can help i would very much appreciate it.

5'10"
247
24% bf
Lift 2 on 1 off
Cardio 3 times week.

 

[hugenasser]

You can find some infos on this site www.c-k-d.com

 

[ram7377]

You can find some infos on this site www.c-k-d.com

Thanks i checked that one out. I just don't how to build the meals and i always run up short on the fat and over on the protien. How strict do you have to be with these?

 

[hugenasser]

What your diet looks like ?
So I can tell you what to change

 

[Mr.X]

I have been checking stuff out on here for awhile and finally got up the nerve to ask some questions. I am wanting to try the ckd and figured up all my numbers i just cant find enough food to make up all the meals. If any one can help i would very much appreciate it.

5'10"
247
24% bf
Lift 2 on 1 off
Cardio 3 times week.

The first question I have is, did you read my CKD manual?

 

[ram7377]

The first question I have is, did you read my CKD manual?

Yes I read it. Maybe i missed something. The problem i am having is i cant find the right foods I figured it up and i keep over running the protien and under running the fat.

sample cal protien carb fat
meal 1
3 whole eggs 271.71 18.63 1.88 20.52
1 cup cheese 454.91 28.14 1.45 37.45

meal 2
Ranch 2 tblsp 147.9 0.4 1.33 15.57
lettuce 1 cup 6.6 0.5 1.15 0.1
bacon bits 62.16 4.48 4 3.63

meal 3
tuna 120.96 26.19 0 1.06
tuna 120.96 26.19 0 1.06
mayo3tbs296.76 0.4 1.12 32.87

MEAL 4
shake 104 20 6 1
SHAKE 104 20 6 1
MEAL 5
CHICKEN 231 43.4 0 5
CHICKEN 231 43.4 0 5

MEAL 6
FLAX 5 TBLSP 600 68

2751.96 118.74 22.93 191.2 0
CALS PROTEIN CARBS FAT FIBER

 

[hugenasser]

For my CKD, I did like that:
- calorie intake => bodyweight x 12
- prot intake => bodyweight
- fat => necessary to reach calorie intake
In your case, it would be:
- calorie intake: 247x12= 2964 calories
- prot intake : 247 gr = 988 cals
- carbs : 20 gr = 80 cals
- fat: (2964-988-80) / 9 = 210 gr

On a day, it was something like that:
Meal 1:
-eggs
-bacon
-cheese
Meal 2:
-tuna
-olive oil
-lettuce
Meal 3:
-steack
-veggies
-slice of cheese on steack
Meal 4:
-slices of turkey or chicken.
Meal 5 (post workout):
-whey protein with light juice or only water
Meal 6:
-chicken/turkey/fish
-veggies

 

[ram7377]

Thanks for the ideas how close did you stick to the macros? And what were your results?

 

[hugenasser]

Last year, I did it for 8-9 weeks and lost about 18 lbs
I feel it's great especially to loose water.... and fat of course
PM me for more info if you want

 

[ram7377]

Anybody else have an opinion ?