ckd to lose 10 pounds in 5 weeks

[Toozee]

OK.....here it goes. I just finished doing this for 11 wks.
Ended May 1st.
I dropped to at least 10%bf (maybe lower...abs showing).
(started close to 20% after a long sloppy bulk. )


-Meal 1- (Calories/Protein/Carbs/Fat)

2eggs,whole------150 / 12 / 2 / 10
2 sausage ----- 260 / 11 / 0 /24
(Jimmy Dean orig. precooked/microwaveable)

3 cups Coffee w/equal &
Heavy whipping ----- 150 / 0 / 0 / 16 (all from cream)
cream

-Meal 2-

pepperoni ---------140 / 5 / 0 / 13
(1oz or 28-29g)
Olive oil 2tblspn-----240 / 0/0/ 28
1string cheese ----- 80 / 7 / <1 / 6

--snack-----
1oz. (28g)walnuts ------- 210 / 5/ 3 /20 (all carbs are fiber)
--------------

-meal 3-

4oz chicken ------- 188 / 36 / 0 / 5
1 strng cheese-----80 / 7 / 0 / 6
2tblsp olive oil ----- 240 / 0/0 /28

-meal 4-
4oz frozen --------- 290 / 20 / 0 / 22
beef patty
(kroger bulk from freezer, 80/20)

(appx 28-30g)
Shredded cheese-------100 / 8 / <1/ 9
1tblsp of
Full fat ranch ------------ 140/ 1 / 1 /14
-------------------------------------------------------
Totals:
Cals= 2268
Pro = 112g
Carb=6g (3 fiber)
Fat = 201g
------------------------
As for the carb up, I did 12 x bw + 30%.
EX: 200 x 12= 2400
2400 x .3 = 720
2400 + 720 = 3120 cals for saturday
(I actually started friday evening after the carb up but that was only 1 post wo meal and dinner. Didnt cout it.)
Used Mr. X's macro ratios for the carb up.

Sometimes the fat / protein ratio got as low as 50 / 50.
As long as the ketostix show something you're in. the 1-2 gal of water you should drink sometimes dilutes it.
After awhile you can just "tell" when you get into ketosis.
Just feels different.
I switched it up with tuna and Light miracle whip (mayo doesnt do it for me in tuna). Did turkey slices a couple times.
Just some meat and some cheese basically.

You may need to add more fiber. Some people can't go a few days at a time. It's probably not best anyway. Lettuce is ok to use for fiber, like maybe a ceaser salad. (full fat ceaser of course)
Or psyllium husk works for fiber too. I had tons of fiber on the carb up though, so that may be why "things kept movin"
for me.

The best thing is your not hungry on this diet. Even when I cut my cals down to 10x bw on a day or 2 toward the end.
Usually about 11 or 12x bw works great and saves muscle.
Remember the carb up is key....my week looked like this.

Mon-legs

Tues- chest and back ...sometimes arms and shoulders
and at least 30min cardio.

Wed- at least 30min cardio

Thr- at least 30min cardio

Fri - depletion workout. (45min to 1hr.)

At first I had a rest day, because I felt like crap....I started out with 3 days of cardio and then added later. Was at about 45 min at the very end. Or you can do sprint intervals for 15 minutes, which is really invigorating!

Best of luck with this.....I loved it. It was the easiest (and cheapest) diet I've ever done.

-2Z-

 

[jaymis]

thanks toozee

how was your carb ups in the types of food you ate, were you strict like mr x's diet or did you eat a little looser like kaks

 

[ffknight84]

ive been on a ckd now for 15 days ( this is the 15th ) i started at 219, i am currently 204 as of this morning before my workout. THe lowest ive been was saturday @ 202, when i carb up i carb up , there has been a huge change in my appearence. Im going for 27 days, the 28th i will start slowly putting the carbs back in, and that is only good carbs. I have before pics, ill get after ones, im also working on getting pics of me last summer when i was about 235 and had a lot less LBM

 

[jaymis]

ffknight, can you post an example of what you ate for a carbup, and pictures would be great motivation . thanks

 

[ffknight84]

carb up day

past sunday ( yesterday ) i had

10 waffles w/ butter and syrup @ 12 noon

cheese and crackers @ 2 pm

gram crackers and vanilla icing @ 3

2 bbq ribs, 2 pcs bbq chicken, 1 sirloin burger w/ bun and ketchup
2 bowls of lettuce and croutons w/ ranch dressing @ 5

3 waffles with butter @ 9

big bowl of mint chocalate chip ice cream @ 1 30 am

and this carb up day was milder from the last one

went from 202 sunday morning to 204 monday morning, well see what i weigh in tomorow morning

pics will be in two weeks when im complete, even now tho its night and day ppl i havent seen in months are shocked at how much i lost, i peaked at 245 in october ( bout 170 LBM ) to now 204 with 180 LBM

edit: now that i think about, i couldnt have been more then 160 pounds of LBM, ive actually grown about an inch, and i was a lanky mofo, didnt have any real size, guys in the gym tell me ive gotten a lot bigger, its the family members who say ive gotten thin, cuz they used ta see me without the old shirt on

 

[ffknight84]

ill continue in this post that one was geting long

i was 225 my senior year of football, my dad was about 240, i was no where near as big as he was, not by a long shot

now im 204 and he is about 225, and i am not much if any smaller then he is, my legs are about 2x the size of his but his arms are about 2x the size of mine and his chest is bigger.

well now im just rambling, my method of success was taking steps, i didnt say i was gonna go from 245 @ 30 or so % to 190 @ 5 %, i set reachable goals as to not get discuraged and here i am at myfinal step with about 10 pounds left to burn ( 8 months later )

shit i just keep on going well thats it im out

 

[G MoNeY]

I'm new to this board and this is the best fitness board i've been to. I have read Mr. X's ckd article and other threads regarding ckd. I am wondering if this is what I need.

Here is my specs:
- 5' 8"
- 168 lbs
- 18% BF

I am looking to cut up and be more lean. However, I need to build more muscle definition in my triceps, biceps, abs, and obliques.

My diet is not that great.. but a lot better than it has been for the past 3 years. I am mostly eating chicken, tuna, and have about 20grams of protein shake everyday.

I do cardio about 40 mins a week and then circuit training 6hrs a week. How will ckd help me and will this work for me?

Thank you all in advance for any replies.. !!

 

[jaymis]

update, 3 days done with ckd and i am down 4 pounds. probably almost all water but feel tighter. I have been eating 11x body weight. I have been doing my lifting and cardio every day. So far so good , will post another update on carb up day, which is saturday, if anyone is interested. Actually i think posting will help me reach my goal.

 

[G MoNeY]

please post pix of results!! thanks.

 

[jaymis]

today is my carup day. I am down 5 pounds so far this week. I will probably have a few cheat foods today and see how that works, nothing crazy. will post in a couple days thanks