Help with a CDK diet plan

[danss]

Hi Guys

Im new to the forum, been training a few years. weigh 82 Kilos, around 17% bf

I have a pretty good workout and used to train mainly for power and size but want to rip up and get very lean, around 10-12%bf

My problem is that im a endomorph and carbs seem to stick to me so i wanted to try a CDK diet, i have heard good things but im alittle lost with it.

I train 4 days a week, 45 -60 mins heavy weighs upper lower split, Monday upper, tuesday legs, wednesday off, thursday upper, friday legs. I do 15 minute ab workouts 4 days a week and i do 20 minutes cardio in the form of runnin or cycling after each workout, so im doing around 90-100 mins in the gym 4 days a week, i also do 45 mins cycling or running on a sunday and wednesday.

Ok, so what id like to know is how much calories should i be aiming for a day?
What split would you suggest?
Should i use a CDK or TDK and what would the split be?
I've heard a 70% fat 30% protien split and no carb is good for starting off? and then a carb load on friday / saturday night?
What would a mean plan look like for this? ie monday to friday what can i eat?

I eat about 6 times a day at the moment and low carb, low fat, high protien, but i work so i need a diet that isnt to difficult to take stuff into work.

Any help and advice much appreciated.

Dan

 

[iron_matt-CB]

Ok first off u need to find out how many cals you should be taking in for weight loss or muscle gain...ratios should be 65% fats 30% pro 5% carbs

your carbs will be trace carbs in other words some protien or fat foods have like 1 gram or 2 grams of carbs...

Here is a list of foods I eat daily:

eggs whole!! Not whites
bacon low sodium like 2-3 times a week
2 salads a day with full fat dressing, I like ceasar or Italian , oil and vinegar is a great choice as well I put 4oz of chicken in one and one can of tuna in the other
1 protien shake post workout but only 1 scoop and no carbs!!
Hamburger patty with Swiss cheese on top
almonds but not to many as usually 1 serving has 5 grams of carbs,, remmwber to keep total carbs under 20 grams
mayonaise is acceptable
steak is good
flax seed oil I use to get my fat intake to the desired level


That's basically it bro for Monday thru Friday

you want to wait 2 full weeks before carbing up to allow your body to run off fat... It will be tough working out the second week but tough it out and you will be happy you did, I lost 6 lbs the first 2 weeks and look much more defined!

On carb ups i do only 24 hour carb ups, Friday night till sat night... Eat very low fat like under 65-70 grams and I try to eat high glycemic carbs like pasta white rice pop tarts!!! Lol. Granola bars baked potato rice krispy treats!! All good stuff!! o I forgot pancakes too I love pancakes!! Just keep the fat low.. I take in 800-1000 grams of carbs in that 24 hour period! You have to eat high glycemic to take in that much.. I couldn't imagine doing 1000 grams of brown rice and oatmeal lol.. Anway that's the nuts and bolts of it.. Let me know if you have any other questions

 

[danss]

Thanks Matt,

im 70.8cms (or 5.9ft) 182lbs (or 13 stone) and 27, i have what i would call a high activity level, maybe not (your thoughts, your a pro so maybe my level is less than i think?) and based on this i believe my calories should be 3200 per day However this is based on full body weight and not lean muscle mass, ie without the fat. Do i need to workout the calories based on weight without the body fat?

Also, does it matter where i get my calories from, ie if i had eggs twice day rather than once?

Also on the carb up days is it ok to have sugary carbs, and on mon to friday can i have milk and sugar? i like coffee, i drink like 6 litres of water a day but i need 3- 4 cups of coffee too, not a fan of black coffee.

Finally ive heard on carb up days i should drink very little water, as it bloats you out and you'll retain it, but keep it high on no carb days as youll lose alot, is that right?

Thanks for your help, its much appreciated. I like sweet foods too, especially rice crispy squares, lol

 

[iron_matt-CB]

thanks matt,

im 70.8cms (or 5.9ft) 182lbs (or 13 stone) and 27, i have what i would call a high activity level, maybe not (your thoughts, your a pro so maybe my level is less than i think?) and based on this i believe my calories should be 3200 per day however this is based on full body weight and not lean muscle mass, ie without the fat. Do i need to workout the calories based on weight without the body fat?

ok what are you trying to achieve? Gain mass or lean out? I think 3200 is a good place to start for gaining mass but if your trying to lean out i would go for around 2200 cals and see where that gets you...always record how you look and how much you have lost each week, everyone is different so if you not seeing results within 2 weeks it needs to be adjusted...keep in mind you will lose 5-10 lbs in the first 2 weeks of keto but this is mostly water weight..after the 2 weeks is when you will start recording your weight every friday morning!! Not anytime else because the carb ups are going to put on quite a bit of weight in water..you should be seeing 1-2lb loss if thats your goal every week on friday mornings, this is when your body is completely depleted of glycogen...you should be eating the amount of protien as your body is in lean body mass! So if your 182 in weight but lets say 162 in lean body mass then aim for 162 grams of protien and the rest from fats so lets say your gonna consume 2200cals , 162 grams of protien x 4 cals per gram = 648 cals and the rest of your cals will be from fat 172 grams of fat x 9 cals will make up the rest of your cals and you will be at your 2200 mark

also, does it matter where i get my calories from, ie if i had eggs twice day rather than once?

no eggs 2x or 3x a day doesnt matter as long as your meeting your requirements! Use www.fitday.com to track all your cals for the day

also on the carb up days is it ok to have sugary carbs, and on mon to friday can i have milk and sugar? I like coffee, i drink like 6 litres of water a day but i need 3- 4 cups of coffee too, not a fan of black coffee.

on carb up day it is ok to have sugar but dont go too crazy with it....monday to friday no milk , no sugar!...should be aiming for 1-1.5 gallons a day of water on this diet, this is a must! Coffee you can use cream and splenda or equal

finally ive heard on carb up days i should drink very little water, as it bloats you out and you'll retain it, but keep it high on no carb days as youll lose alot, is that right?

yes you dont have to drink as much water on carb up days

thanks for your help, its much appreciated. I like sweet foods too, especially rice crispy squares, lol

1111

 

[danss]

Hi Matt

Thanks, ok ive had a look at Fitday, its a great site, thanks.

Ok, so im thinking this would be my diet,

Breakfast 3 Large whole eggs and 3OZ of beef stew meat
Fat 62g / Protien 46.5 / carbs 3.4g

Lunch 3 large whole eggs and 3oz beef stew meat 8oz Cauliflower
Fat 62g / protien 46.5/ carbs 3.4 + 8.4 - 5.9 = 5.9 (i subtracted the fibre content from the carb in cauliflower as you dont normally count fibre - is that right?)

2 large whole eggs eggs 3oz beef stew meat 8oz Cauliflower
Fat 42g / protien 46.5/ carbs 3.4 + 8.4 - 5.9 = 3.6 (i subtracted the fibre content from the carb in cauliflower as you dont normally count fibre - is that right?)

Snack
45gram whey protiem shake with 1oz Olive Oil
Fat 29.8g / protien 45.6g/ carb 3.6g

Ok so this sets my totals per day at
fat = 169.1g
Protien = 181.8
carbs = 16.5

My total calories would be 2305

the 16.0g carbs per day is without subtracting the fibre, but i believe your supposed to and not count fibre as carb, is that right? and does the diet look ok? ive got 20g more protien in than you recommended but is that going to cause an issue as ill cut it down if so?

Also, and finally can i take somethign like this to help keep my heart / digestion in good form like fibersure Fibersure: Fiber Supplement from the Makers of Metamucil and again, am i right in thinking this doesnt get counted as carbs.

Thanks
Dan

 

[iron_matt-CB]

looks good man