Help with this CKD diet plan

[Afterlife]

Hi, ive spent the last few days reading up on CKD and ketosis in general and have put together a diet and excercise plan. I have a few questions also and would appreciate some help from someone who has experience thanks!

The diet is to lose weight fast on ketosis, at 10 calories a pound
I am going for 2 weeks stright skipping my first carb-up to adapt my body to ketosis.


KETOGENIC DIET SAMPLE
Stats:
Body Fat Percentage 18.7% * estimated from online calculator
Body Weight 220 lbs.
Height 5’9.
Lean Mass 178.8 lbs. * estimated from online calc
Fat Mass 41.2 lbs. * estimated from online calc

Food Protein Carbs Fat Calories
2 whole large eggs 14/ 1/ 12/ 170
3 strips of bacon 6.7/ 0.3/ 37/ 361
2 sausage links beef 8.4/ 0.9/ 19.1/ 210
Total meal one 29.1/ 2.2/ 68.1/ 741

One can solid white tuna in water 31/ 0/ 1.5/ 139
1.5 tbspns Hellmans real mayo 1/ 0/ 16/ 150
Total meal two 32/ 0/ 17.5/ 289

4oz grilled chicken 28/ 0/ 2/ 112
2 tbspns Creamy Caesar dressing 0.8/ 1.2/ 14.4/ 136
5 romaine leafs 0.8/ 1.2/ 0.1/ 7
4 tbspns Parmesan 8.9/ 0.8/ 7/ 101
Total meal three 38.5/ 3.2/ 23.5/ 356

2 beef burgers 16/ 1.8/ 42/ 508
Cheddar Cheese 9.5/ 0.5/ 7.3/ 116
1 tablespoon flaxseed oil 0/ 0/ 14/ 125
Total meal 4 25.5/ 2.3/ 63.3/ 749

Liquids
Sugar free carbinated flavored water 0/ 0/ 0/ 12


DAILY TOTALS P:125.1/ C:7.3/ F:172.4/ Cal:2135


Exercise Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio Cardio Cardio Cardio Cardio Off Cardio
Upper Lower Off Off Up/Low Off Off


*Cardio = Is a 30 minute treadmill every morning on an empty stomach.
Mins Speed
0-2: 2.5mph warm-up
2-3: 3.5mph warm-up Jog
3-4: 4.0mph warm-up run
4-10: 4.5mph constant run
10-12: 2.5mph warm-up
12-13: 3.5mph warm-up Jog
13-14: 4.0mph warm-up run
14-20: 4.5mph constant run
20-22: 2.5mph warm-up
22-23: 3.5mph warm-up Jog
23-24: 4.0mph warm-up run
24-28: 4.5mph constant run
28-30: 5.0mph run
30-31: 2.0mph warm down


*Weights = All weights are done in a 4 set 12/10/8/6 rep formation increasing the weight each time by 5lbs as reps decrease
*Weights are done an hour after first meal and an hour before second meal.

Upper:
Chest: Flat Bench Press
Shoulders: Barbell Military Press
Back: Bent Over Rows
Triceps: French Press
Biceps: Standing Barbell Curl

** Should Military press be done sitting or standing for best results?
** For bent over rows should baack and legs form a 90 degree angle or should back be tilted slightly higher?
** Does anyone know of a website with a proper demonstration of frenchpress I have the feeling im doing it wrong as I don’t feel much doing them

Lower:
Thighs: Squats
Calves: Calf Raise
Abs: Sit-ups

** For Squats does the back need to be completely linear when I decline, and do I stop when the ass is parallel with legs or do I go further down?
** I don’t have a machine for these I just rest barbell across back of shoulders and raise up to tip toes and back down. Is this fine?


Questions Regarding diet:
Does it seem like I am eating too much it does to me.

Should I perhaps lower my calories per day further to speed results up

I have been doing this diet now for 2 days (I am on my third day) This morning the scales showed I had dropped 4 pounds, of which Im assuming is water weight. Im not 100% positive im in ketosis, I have yet to experience any fogginess or headaches etc, is there any way I can tell or not?

If anyone has any critisisms, or advise please post as any help I can get to correctly do this diet will help immensly.

 

[kentucky]

God damn, I don't know where to start...

I think your cals are fine, it will prevent you from losing alot of mass, and from having a bad rebound when you start introducing carbs.

here is a website with some proper techniques:
http://www.exrx.net/Exercise.html

You can tell you are in ketosis, by buying some ketosticks, by a sweet smell of your breath and urine. And by having extremly rank body odor.



Also, I'm doing CKD right now, and I couldn't live without psyllium husks(sugar-free metamucil), multivitamin, and 1.5 gallon of water.

I'd also add a post w/o protein shake, carb free of course.

 

[Afterlife]

Been having a hard time finding ketosticks, and one place i found wont sell them unless prescribed by a doctor(I have no idea why). Anyways thanks for looking it over, Ive completed by 3rd day now I havnt had any troubles not eating carbs so far.

Quick questions, what will kick me out of keto besides the obvious(carbs). If i dont eat enuf calories will it kick me out? If i dont eat enough fat will it kick me out? etc etc...

Im thinking of further cutting my calories as I am convinced im eating too much in any given day. Im eating 4 huge meals and Im worried If i dont hit keto I might rapidly gain weight!! This of course would be bad. Anyways im gona go get ketostixs tommorow hopefully.

 

[Afterlife]

*bump*

 

[kentucky]

you can buy ketosticks at any pharmacy in the US or on ebay...

I wouldn't cut calories too far, b/c then you will lose a lot of mass, and have a big rebound when you go back to eating carbs (weight gain)....

Also, someone can correct me if I'm wrong... But for the diet to work properly, you need to keep your fat and protein totals pretty high, to keep the metabolism, and blood sugar levels normal.

Also, the fat makes you feel full.

 

[Afterlife]

Isnt the point to lose mass? I want to lose weight not maintain it..., when u say ill have a big rebound you mean ill put on all the weight i lost on carb-up days or when i stop the diet?

So how do i stop this rebound and still maintain the weight i will lose?

 

[kentucky]

when i say lose mass, I mean lean muscle. Your body will start to feed off the muscle, if your cals are too low.

That's what I mean by rebound. go to www.atkinscenter.com
and do some reading, it's not a ckd, but ultimatly it is.


to stop the rebound, keep your fat and protein up, spread out throughout the day, and when you go back to eating carbs, do it very gradually.

 

[overhead]

I would say the diet you listed is fine. Honestly, I eat more than that and lost somewhere around 50 pounds in a year or so. I noticed that when I cut fat, my weight loss slowed down. I tried eating all lean meat at one point and that did not work.
You can order keto sticks here http://www13.netrition.com/lw_ketone_strips_page.html .
I would throw in a hamstring exercise on your leg day, stiff leg deadlift etc.

 

[overhead]

Should add one thing, I did not follow ckd, I only carbed up once every 11 or 12 days.

 

[SubjectiveIllusion]

Too much saturated fat.