gonna try CKD

[Courtney]

Okay- I have been researching this diet and I am going to try it. I want to drop some bodyfat before I go on vacation and I have seen the results that everyone is gettingwith it. I just need a little help getting started.
I figured up all my numbers and everything. Now I just need to figure out what to eat and when. So if anyone could help me out here I would really appreciate it.
My numbers for each day are as follows:

Day 1:
152g fat/ 60g. protein

Day 2:
128g fat/ 96g.protein

Day 3:
104g fat/ 127g protein

Day 4:
132g. fat/ 128g protein

Day 5:
119g fat/ 115g. protein

Day 6:
104g fat/ 127g. protein

Day 7:
387 g. carbs/111g. protein/ 25g. fat

So, if anyone could give me some sample meal plans that would be great b/c I don't know where to start.
Also, how long does one generally do this cycle and how long does it generally take to see results.
Thanks for the help!!
Also, what about diet soda...can you have that...and I read somewhere that someone ate sugar-free jello and that didn't have any effects. And what type of protein drinks(if any) do you recommend.
Thanks

 

[the nature boy]

check out www.c-k-d.com, they have some sample meal plans.

as for cycle length and results, it varies from person to person. I guess you stop when you feel like you've lost enough fat for your liking. however you have to ease your body back into eating carbs otherwise you'll be back to square one.

as for diet drinks, some people get kicked out of ketosis by them... but I've also read diet dr pepper doesn't have this effect.

good luck, I start on monday.

 

[flexygrl]

Hi Courtney,


Go here:

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=242913

The only diet drink that's supposedly okay is Diet Dr. Pepper. I am on CKD and I drink Crystal Light every so often and it doesn't kick me out of ketosis. Buy the keto sticks. You can get them on drugstore.com for $11.99 for 100. That way you can eat some foods and then test yourself to see how you fair. Everyone is different.

Be careful with the protein shakes. I only use them on the day where the protein intake is the same as the fat. If you have too much protein the diet wont work, cause your body will start using the protein as fuel. I bought the keto shakes. THey are really good!!!

When you should see results:
everyone is different. What you will see right away is that you are tired, sluggish, maybe even depressed the first week. Once you get past that, your fine. Stay off the scale!!! Women are different. Depending on your time of month you weight can fluctuate. Just go on you BF and how you look and how your clothes fit. I am in my 3rd week and I feel awesome. I am finally starting to see some real results!!!!

Good luck.

 

[Toozee]

You'll love the results.
I just kept my fat/protein ratio about the same on keto days with maybe a little more emphasis on fat the first day after the carb up.
This was alot easier than changing %'s all week.

Keep us posted on your results! And just ask if you need help with meals or anything.

best of luck
-2Z-

 

[Courtney]

BUMP!!
Thanks, I hope this works!
Also, I had some questions about the workout! I have seen my best results(workout wise) from doing a 12,10,8,6 range. Should I follow the recommended workout or do what has been working for me!
Thanks

 

[Toozee]

To avoid muscle loss, you want to lift heavy the first 2-3 days or so after the carb up. I carb up from Friday after depletion w.o. (about 5:30 or 6:00pm) until bedtime Saturday.

Lift heavy Monday and Tuesday.

Wed. = off or cardio

Thur = cardio

Fri = depletion.

It was different so I kinda liked it and was just enough heavy lifting to keep muscle loss away.
Some people do thier own thing and see great results too though.
So really you'll just have to see.

 

[ffknight84]

well, im assuming with that name your not a guy. Just follow what work out plan you feel comfortable doing. I did 3x8 cores and 2x10 auxilaries when i was on a ckd, and i held all of my strength.

GOOD LUCK !!!

 

[Courtney]

Okay-
Yesterday was my first day of the CKD and let me tell you, it was really hard to eat that way. I am used to eating clean (like I'm sure most of you are) and so that was difficult. I have a couple questions...well, first off, last night when I went to be I was SOOOO hungry that I couldn't sleep. I had already met my protein requirements and I was a little under on the fat. I don't think I got even a full two hours. Luckily, I am not tired yet today. Did that happen to anyone else on this diet? I guess that's my only question for now, I will probably think of more later and post again. Thanks!!!

 

[HG Pennypacker]

Okay-
Yesterday was my first day of the CKD and let me tell you, it was really hard to eat that way. I am used to eating clean (like I'm sure most of you are) and so that was difficult. I have a couple questions...well, first off, last night when I went to be I was SOOOO hungry that I couldn't sleep. I had already met my protein requirements and I was a little under on the fat. I don't think I got even a full two hours. Luckily, I am not tired yet today. Did that happen to anyone else on this diet? I guess that's my only question for now, I will probably think of more later and post again. Thanks!!!

Plan your diet the night before. When I go to bed, at night, my diet for the next day is already planned. That way I don't end up short or over at night. On high protein days, I usually end with a low carb shake before I go to bed and i'm never starving.

 

[flexygrl]

I also advise you to plan,plan,plan. That is your surest ticket to success. fitday.com in invaluable!!!

The first day of each week is usually the hardest for me. What I do, is make sure that I include foods that are just basically fat. Like, mayo, ranch dressing, heavy cream. That'll get you fat intake up.

Are you following Mr. X's spreadsheet? I felt tired by the end of the second day. Once you get past the first week, you'll be fine!