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I need help with a strict CKD

JohnnyBibs

New member
Hi, I'm 18, 5ft. 9in., and I'm 180lbs. I'm very overweight and want to start a CKD, but I just have no idea what to do. I need a strict CKD plan, can anyone help? I need to know exactly what to do each day of the week.

I'm not specifically doing a CKD just to lose body fat, I also want to build muscle so I can compete in marathons next year.

Thank you, and God Bless.
 
If you want to lose fat and gain muscle at the same time, it will be a very slow, steady and consistent process. If you dedicate your diet to a specific goal, results will come a lot quicker (bulk will give you faster muscle, cut faster fat loss). That said, I think I can help because I have been losing fat and gaining muscle all at once for the past year or so. Again, results are slow and you have to be incredibly on point in your diet or else you will not see anything.

My diet consists of a lot of NATURAL peanut butter, a lot of chicken breast, eggs whites, and simple carbs generally only when glycogen is low (postworkout or after a fast).

You have to eat 6-7 times a day, and you have to eat a lot of protein. At least 1.5-2 g lb of bodyweight to build muscle IMO. Maybe someone else can help you more in depth, but I hope this gets you in the right direction.
 
If you want to lose fat and gain muscle at the same time, it will be a very slow, steady and consistent process. If you dedicate your diet to a specific goal, results will come a lot quicker (bulk will give you faster muscle, cut faster fat loss). That said, I think I can help because I have been losing fat and gaining muscle all at once for the past year or so. Again, results are slow and you have to be incredibly on point in your diet or else you will not see anything.

My diet consists of a lot of NATURAL peanut butter, a lot of chicken breast, eggs whites, and simple carbs generally only when glycogen is low (postworkout or after a fast).

You have to eat 6-7 times a day, and you have to eat a lot of protein. At least 1.5-2 g lb of bodyweight to build muscle IMO. Maybe someone else can help you more in depth, but I hope this gets you in the right direction.

Thank you. At what rate do you loose fat per week? In other words, how many pounds of fat do you loose per week?
 
Thank you. At what rate do you loose fat per week? In other words, how many pounds of fat do you loose per week?

Not much. Like I said, it is a very slow, consistent process when trying to recompose (add muscle and lose fat).

If your main goal is fat loss, you should consider a cutting diet. You will not gain any muscle during this diet, but if you eat enough protein, you can spare the muscle you already have and really lose a lot of fat. Then, once you get your bodyfat low enough, you can do a clean bulking diet where you can pack on some muscle. I emphasize "clean" bulk though, because you wouldn't want to put on any fat that you worked hard to lose.

Again, this takes a lot of time and dedication. It is a game of inches and not miles. Every meal is equally important, you either take a tiny step forward or a tiny step backward with each meal. If you eat right consistently, all of those tiny steps forward over time will result in a great physique with low bodyfat.
 
Not much. Like I said, it is a very slow, consistent process when trying to recompose (add muscle and lose fat).

If your main goal is fat loss, you should consider a cutting diet. You will not gain any muscle during this diet, but if you eat enough protein, you can spare the muscle you already have and really lose a lot of fat. Then, once you get your bodyfat low enough, you can do a clean bulking diet where you can pack on some muscle. I emphasize "clean" bulk though, because you wouldn't want to put on any fat that you worked hard to lose.

Again, this takes a lot of time and dedication. It is a game of inches and not miles. Every meal is equally important, you either take a tiny step forward or a tiny step backward with each meal. If you eat right consistently, all of those tiny steps forward over time will result in a great physique with low bodyfat.

Thank you, again. I have one more question, say I do achieve ketosis, should I be in it if I have to get blood work?
 
What percent bodyfat are you? If you are really high, i would suggest getting rid of the excess weight first. After that, building muscle slowly. 180 isnt fat, unless you have barely any muscle on you.
 
What percent bodyfat are you? If you are really high, i would suggest getting rid of the excess weight first. After that, building muscle slowly. 180 isnt fat, unless you have barely any muscle on you.

Though I don't have calipers, I used an online calculator, which I'm not sure how reliable that is. Anyways, my body fat percentage is 27%-30%.

I thought doing a CKD (including lifting weights, crunches, squats, ect ect) would help me lose the weight fast, but at the same time preventing the muscle from being lose and helping the skin tighten up as I lose the weight.

I have a bad metabolism, which pretty much means it's impossible for me to lose weight by generally exercising and portion control, even over a long period of time. Though with that being said, are you saying a CKD is not the right idea for now?
 
Thank you, again. I have one more question, say I do achieve ketosis, should I be in it if I have to get blood work?

You can get ketostix at a pharmacy. It's kind of like a pregnancy test. You piss on the strip and it will indicate your level of ketosis.

Unless you are doing some serious weight lifting, big weekly carb refeeds are not ideal. You need a lot of muscle to hold all of that glycogen and you need to be brutally depleting your muscles during the week with lifting.

I would suggest starting no carb (less than 30 grams a day) and then every second sunday between 3PM and the time you go to bed have cheat meals.

So the standard CKD is one week no carb with a full 24 hour refeed. I'm saying for you to do 2 weeks no carb with an 8 hour refeed.

Hope that makes sense.
 
The ckd part of it is fine. I would start out with goin to the gym 3 times a week. Mon, Wed, and Fri. Each time doing 30 min of a high intensity weight program (full body) and a hour of cardio (your choice). Im not sure how much experience you have, so if you want a bit of help with what to do for weights just let me know.
 
So unfortunately the kind of food in this house just isn't the type of food for a CKD. I thought I could find a way around that, but when I realized I would be on this for months, it seems impossible for me to do.

I don't know what I'm going to do, my metabolism is too poor to normally lose weight, but I can't do a CKD either. Any suggestions?
 
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