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how fast did you see results while on CKD?
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Drewb
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I've been on it for almost three months. Down from 22-25% bf to 13-14% bf (almsot see abs lol). Lost about net 16lb and increaed my lifts ect quite a bit.... Buddy told me the other day I was bigger then he'd seen me in years... Up until this week I was eating 5000 cals a day but with the fat loss slowing I've cut the cals down to 3500-4000 and am just trying to maintain muscle mass while I cut. I try to stick to only clean/natural carbs on the carb load days
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Drewb
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Well I guess it was not pure CKD
Also I'm using a three pinch with a accu measure to mesure fat so I could be off with the begining and ending body fat %.
I started at a size 42 waist and 240. I also cutout coffee and all suger/simple carbs the whole time and pretty much only have been eating sirloin steak and eggs te whole time on non carb days and let me tell ya I am sick of meat and it's easier to eat less then more. The first three weeks were pure atkins with 30 carbs a day ( to get my body switched over), then I switched to CKD and med cal, I was dropping muscle faster them I'd like and got down to 214lb so I upped the cals and kept loosing some fat but at a much much slower pace and managed to regain about 10lb of muscle. Now I'm 6'2", 224lb and a snug size 34, wear a loose size 36 everyday thou. I also took a gakic by muscle tech for energy Pre workout and drank 1.5 gal of water, took bccas ect...
Workouts are typical muscle grouped (back one day, tris one day, chest one day ect) for one hr 4-5 days a week with 20 min of situps every day. I'm currently doing 3 weeksY of lower cal before I start a need2 PH cyc next month...
Pretty tired of it (week 14 now of it) and I am going to switch to TKD to Lean bulk next month, also I'm starting to think I've stalled out and I want to bulk again for 6 weeks, do a 30 day bridge and then cut for 30 days again.
Also I'm using a three pinch with a accu measure to mesure fat so I could be off with the begining and ending body fat %.
I started at a size 42 waist and 240. I also cutout coffee and all suger/simple carbs the whole time and pretty much only have been eating sirloin steak and eggs te whole time on non carb days and let me tell ya I am sick of meat and it's easier to eat less then more. The first three weeks were pure atkins with 30 carbs a day ( to get my body switched over), then I switched to CKD and med cal, I was dropping muscle faster them I'd like and got down to 214lb so I upped the cals and kept loosing some fat but at a much much slower pace and managed to regain about 10lb of muscle. Now I'm 6'2", 224lb and a snug size 34, wear a loose size 36 everyday thou. I also took a gakic by muscle tech for energy Pre workout and drank 1.5 gal of water, took bccas ect...
Workouts are typical muscle grouped (back one day, tris one day, chest one day ect) for one hr 4-5 days a week with 20 min of situps every day. I'm currently doing 3 weeksY of lower cal before I start a need2 PH cyc next month...
Pretty tired of it (week 14 now of it) and I am going to switch to TKD to Lean bulk next month, also I'm starting to think I've stalled out and I want to bulk again for 6 weeks, do a 30 day bridge and then cut for 30 days again.
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Drewb
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I've used them a few times, always in low keto at the start of the week and low to med (once or twice it was high) by Friday. The key for it working is getting your body switched over to burning fat for energy before you have any carb days. From reading it normally takes about 2 weeks without any carbs (less them 30 daily) before you start your carb load weekend day/s. I did three weeks... Also I only do 1 and 1/2 carb load days normaly but it varys from 1 to a full 2. You really have to watch yourself, once you fill out (you'll know) and don't have the crazy carb cravings it's time to switch back to no carbs.
Maybe i should have tried getting deep into ketosis before i carbed up. None the less I am now pissing medium to high ketones so im good. last week when i carbed p after my workout i got a huge ruish of energy and felt kind of dizzy I assume this is normal since my body is switching from 87 octane to rocket fuel right? lol Well Im only carbing up 24 hours since im hesitant about this for now.
Drewb
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Wait are you taking in carbs after workouts or for 24-48hrs on weekends? I might have miss read your post. I've never gotten dizzy from the diet maybe a little low energy by the end of the 5 days off carbs.
I'm getting my blood work done next week so I'll see were I'm at. Are you taking fish oil to combat the colesteral?
I'm getting my blood work done next week so I'll see were I'm at. Are you taking fish oil to combat the colesteral?
well i started with a 100 gram carbo shake after my friday night workout. Thats when i felt the huge rush, actually i forgot i also took creatin with it so that could have been it too! Anyways after that i had some popcorn, pizza, sour patch kids, more pizza, pasta. all in all i added it up it was about 650 grams in 24 hours. I know i should have keot the fat down but this damn pizza place over here was calling my name.
sonicwaste
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You gotta keep the fat low on your re-feeds. You waste progress that way. That shit will pack you fat in short order doing a re-feed like that.
Holy $hit last night while doing squats I almost passed out starting seeing stars. This no carb diet is no joke. I still have decent power just no stamina which is nomal i assume. So whats the deal with having carbs 1 hour before ur fri workout is this necessary. I did not do this last week. i thought the point of the fri workout was to do a full body workout to ensure you drain any left over glycogeon from the body so you can get a complete refuel?
Drewb
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I don't know, I always get a little dizzy with big squats (I also do them on Fridays but I don't eat carbs until Sat morn and then I stick to clean/complex carbs) but have you had your BP checked? As for the energy everyone is diff but I always found that a stimulate taken before working out kept me at higher then normal energy levels.
sonicwaste
New member
You may be misunderstanding. If you are doing a full body workout, it should be in the middle of your re-feed. Meaning on the day of your re-feed.
You experience is normal in the sense that is what happens when you start to get really really depleted. But you don't want to get to this point.
Really the goal of the CKD is maintaining LBM while losing fat lbs. You can't consistently do intense powerful workouts when running that protocol. You can at the start... But once you hit that point, you know it. But trying to train with intensity during a CKD isn't going to workout in the long run.
that's why I favor the TKD in general, and use the CKD 2-3 weeks max at a time
Sorry im a but theick headed Sonicwaste So what your saying is if my carb refuel starts after my Fri workout. on Saturday i should do a full body workout while refueling. I think this makes sense. As this will be storing all the glycogeon back into the muscles right? sorry fpr the confusion
sonicwaste
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Exactly. But why are you starting your re-feed on friday? You should start it Saturday morning if that is your re-feed day. This way you have friday night sleep where you are still in keto.
And typically I have found that the bigger my re-feeds and the more high GI carbs I use, the faster I snap back in to keto the next day.
I was starting it right after my Friday workout tonight then continue refueling until midnight on Saturday, at least thats what i did last week. I also read somewhere that its good to have some fruit right before your last workout before your refuel. This primes the body to start storing glycogeon? I am going to finsh this week out, but next week your saying start refuel Sat morning instead of after last workout?
sonicwaste
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That's what i'd do. Never heard about the fruit to prime. Fructose can replenish liver glycogen pretty well, so I guess in theory it has a point... But still I'd rather start the whole re-feed in the morning.
sonicwaste
New member
there is a good thread by Mr.X that you can search for regarding the CKD. Has a spreadsheet that will calculate your macros. It's definitely a good starting point. His protocol changes the ratio of fat to protein everyday, along with total caloric intake.
You should still be basing your calorie intake on your TDEE or similar. For instance if your TDEE is 3000 calories. Go between TDEE and TDEE-15-30% is a good start.
As far as refeeds go, the only macro I care about is fat. Keep it LOOOOW on re-feeds... Other than that keep protein in range of 250g-300g... I stopped keeping track of carbs at some point.
Pretty much same for TKD, except no re-feed day. Calculate carb intake based on what you need for energy expenditure. Bigger muscle groups need more energy than smaller muscle groups. Use that as a guide. TKD for me could be anywhere between 150-200g carbs surrounding workouts. No carbs during the day. Protein is always in range of 275g-350g. Fat macros between 30-90g depending on the day and what I am working out and how much cardio.
Drewb
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BigJohnD
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Thanks sonicwaste ill definently be checkin into that.
sonicwaste
New member
Hey Man
I was doing some reading and it just clicked with me that you are talking about the Ultimate Diet 2.0
If that is what you are talking about concerning the friday pm workout and starting the re-feed that night, then go with it. That's a totally different story. If you al running the ultimate diet 2.0, then you stick to the plan 100%. I thought you were just doing a regular CKD.
I was doing some reading and it just clicked with me that you are talking about the Ultimate Diet 2.0
If that is what you are talking about concerning the friday pm workout and starting the re-feed that night, then go with it. That's a totally different story. If you al running the ultimate diet 2.0, then you stick to the plan 100%. I thought you were just doing a regular CKD.
Well I am doing a ckd honestly havent heard of the ultimate diet 2.0 but i believe they are similar. Anyways this week getting off my carb up it took till Wed for me to piss ketones. So I am going to wait until Saturday morning to carb up this week. So i can get another 8-10 hours of good fat burning ketosis in. Just as an update I am 3 weeks in and feeling good. Honestly i refuse to step on a scale because Idont want to get upset. i am going by how i feel and how my clothes fit. Funny im acutally getting a little stronger and muscles are feeling much harder. it's probably the fact that i havent been eating high protein for a while and my muscle memory is coming back. Can't wait till next week, I start Test Cypionate, HCG and Arimidex cycle.
needtogetaas
New member
Right away. Felt dizzy and like I was going to die. Stopped right away. It sucked big time.
OK so tomorrow will be 4 weeks on tmy CKD diet. I weighed myself at the beginning and am going to weigh in again tomorrow to compare. Here are my comments so far. First week took a long time to get into ketosis. but after that 1st carb up I can fall back in rather quickly I notice eating animal fats and doing long cardio get me into ketosis fast! Dont ask me why or to scientifically back this up but it works for me! I am amazed but I have actually been getting pretty strong and hard. keep in mind I have been lifting for 12 years now but did not have a serious regiment for the past 8 months leading up to this diet/regiment. I have been hitting the gym now religously wth 100% intensity. So I kind of expectedsome strength gain just from muscle memory. My pants are deinfately fitting looser and people have told me I look like I have lost weight. I will either be continuing this diet for another 8 weeks or will do 4 more weeks then switch to TKD. Only complaint I have is I have very little energy for endurance. I really enjoy doing HIIT training, jump roping and plyometrics, and that is damn near impossible on this diet. Only reason im thinking of switching to TKD.
Cool thanks for your response sounds like we have similar goals. So what kind of wieght loss did you see in your 3 months on CKD?
Drewb
New member
I dropped about a net 14lb but also had a visable gain in muscle mass... Bf got down to around 13%-14% but I'm back up a little (water) since switching....
I am really starting to think the training has alot more to do wih it than most people on here think in terms of losing fat. I am going to try a more Gym Jones type training approach next week. Starting on the morning of my carb up. some yoga movements mixed with kickboxing, speed rope, HIIT training, core, ad plyometrics. I just need a change from the same old routine. I want more out of workouts these days than just standing in front of a mirror staring at my bicep contract. A few guys I know that are doing crossfit and similar type of training are shredded and have a $hit load of endurance. Since i am not looking to be a bodybuilder just be in great shape and athletically fit i think this is going to be a fun transition!
Just a heads up for anyone looking to blast calories try plyometrics. I did a plyo workout on Sunday and can barely walk today. It gets you heat rate jacked and works more on strength and agility. I have deep muscle soreness unlike anything I have ever feels (in a goodway of course). Just another thing I might add it is beomcing much eaiser to get back into ketosis after my carb ups. I dont know if its the up in cardi im doing on empty stomach in A.m or if my body has adjusted to my diet. i can actually start to feel when im in ketosis now! I weighed in today @ 201 lbs and am dying to get under 200 which i havent been since i was 21! My goal weight is 180 lbs so I have alot of work to do!
sonicwaste
New member
Lyles version is based on some principles of the CKD but is not entirely a CKD.
It also specs out a rigorous training routine. It's literally the hardest shit I've ever had to do. Each workout is about 2 hours and cardio on top of that. For instance here is my training/eating schedule;
Day 1-2: Full Body Workout each day- Roughly 6 sets of 15 per body part quads, calves, hams, chest, back. 3-4 sets of 15 for bi's, shoulders, triceps, abs, traps. 45 minutes cardio.
Diet 50% Maintenance - Bodyweight in protein, 60-75g carbs, rest is fats
Day 3: AM Cardio, same diet as day 1-2
Day 4: AM Cardio, 75% of same diet as day 1-3 in the morning/afternoon. Night Workout consisting of 3 sets of 12 per bodypart full body - Begin Carbload
day 5: Carbload - No training 1-1.5x bodyweight in protein, 50g fat, for me: 1200-1350 carbs or so.
day 6: Maintenance - 20% 200g carbs, bodyweight in protein, fats make up rest. Heavy Full body workout 3 sets of 3-6 per body part
day 7: Maintenance- 30% 125g carbs during the day, bodyweight in protein, fats make up rest. Evening cardio..
Day 8 repeat
That's my basic program as of right now.
BigJohnD
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Awesome. Suprised the carb load is in the middle of the week. Any reason for that? And im sure you were low bf% to begin with, but what differences have you seen?
2 hour workout you are a beat sonicwaste. Then again I believe you are a bodybuilder. Well just a heads up this diet is great. After a while you really do get a handle on the ckd and stop the cravings for carbs. I have recently been adding some veggies sch as broccoli and lots of romaine lettuce and still maintina ketosis while gettinf full. just an update I am down to 201lbs I am stronger in strength and endurance and have gone down 2 sizes in my pants. Sporting a 34" pair of jeans for the 2st time in years. I also want to note I am switching my workout routine every 4 weeks and am now doing a more conditioning type of workout. Mostley bodyweiht dips, pushups, pullups, bodywieght squats, lunges etc. I mix things up alot and combine it with HIIT training. I am realy feeling this workout take it's toll
as fat is just feling off like butter. For anyone interested in this diet I highly recommend it! The funny thing is the hardest part i believe is the physioligical side, not being able to have a pizza with your boys, once youget over that and realize your making an invesment in yourself it won't matter! Cheers!
as fat is just feling off like butter. For anyone interested in this diet I highly recommend it! The funny thing is the hardest part i believe is the physioligical side, not being able to have a pizza with your boys, once youget over that and realize your making an invesment in yourself it won't matter! Cheers!
FYI Ruby Tuesdays Burger and fries may hinder results on CKD! Man do i feel like crap I broke down after 6 weeks
and ordered a hamburger wuth cheese ate the whole thing with fries and desert. At the end i felt like a bloated marshmellow.
Im still feeling kinda bloated from that meal but ohh well i guess in a way I needed it. I amback on ym CKD and may even do 10 days no carbs
for some extra fat buring.
and ordered a hamburger wuth cheese ate the whole thing with fries and desert. At the end i felt like a bloated marshmellow.
Im still feeling kinda bloated from that meal but ohh well i guess in a way I needed it. I amback on ym CKD and may even do 10 days no carbs
for some extra fat buring.
REFORMATA
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mutigers42
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