CKD questions

[LickableTortillaChip]

i did this diet a few years ago and it worked great but had one major downfall: i felt like crap. i was told this was due because i didnt take enough fat. ive let my bf get too high and want to lower it so i'll be doing a CKD again for 8-12 weeks. the last time i did it i ate 'crap' food like sausages, bacon, pepperoni, cheeses, etc.

my questions are:

is there a website that tells you what to eat during a CKD with healthy foods?

what cardio/workouts should i follow?

i wont be using any AAS but i'll be using ECA/clen and about 12.5mcg-25mcg of T3

 

[36drew]

If you wanna do CKD the healthy way, you really just have to eat healthier fats and less processed food. How you choose to break it down is highly individual.

In terms of a CKD ratio, I find a 50/50 breakdown (fats/pro) to work the most effectively.

When it comes to cardio, there seem to be three schools of thought of the subject:
I. HIIT cardio, aka high intensity interval training. This consists of short bursts or sprints with short rest periods. The total time usually doesn't exceed 15 minutes, certainly not more than 20. The premise with this is that BMR is boosted and fat is burned long after the session is over.

II. Steady state/fat burn cardio. This is cardio done at a consistent pace with lower intensity for longer periods of time, normally 30-60minutes.

III. AM Cardio. This is cardio done first thing in the morning, in a fasted state (no food ingested whatsoever). The idea is that the body has no choice but to burn fat, but many individuals complain of muscle loss as amino acids can be used for energy.

My suggestion for cardio is this. Experiment for a bit and see what works for you. You may find you do well with a single method, or a combination. I personally have a tought time noticing a difference regardless of the method I use. The bottom line for me is that cardio helps in creating a calorie defecit.

For workouts, you may want to consult the training board, but any program based on progressive overload, periodization, and core lifts, should work well.

I can't really comment on the assistance as I have no experience in that realm.