Keto Diet Made simple (my version of the CKD)

[bigp3]

CKD or at least my version of it

I will make this sweet and simple for everyone.

Supplements and supplies needed for the diet.
- Some sort of anti-estrogen (I prefer liquidex a.k.a. armedex)
- NYC caps (Norphedrine, Yohimbine & Caffeine)
- Yohimbine HCL Caps
- Keto Sticks (You can get them at your pharmacy and they are usually with the diabetic supplies behind the counter)
- Fish Oil or Flaxseed Oil
- Topical Yohimburn
- BF Calipers

Suggested Anabolics
- Deca, Equipoise, Test Enanthate, Winstrol, Anavar

How long to run the diet?
This depends on your bodyfat %, I believe a good rule of thumb is 10 day for every 1% of BF you want to lose. Remember, it will take a couple of weeks for your body to make the full metabolic shift into burning fat

Keto days 1-6

Macro nutrient ratios for keto phase

Calories per pound of body weight = 12

Fat 60% Protein 40% Carbs as close to 0% as possible (under 20 grams a day)


I don’t follow Mr. X’s ratios strictly. I monitor myself throughout the day with the keto sticks. If I find that am coming out of Ketosis or not deep enough in, I drop my protein % and increase the fat. Simple enough, huh. I usually test 3 to for 4 a day.


You should hit a state of ketosis by your 3rd day typically. When you initially start the diet (the first week) it may take a little longer, more like day 4 or 5 before you are in ketosis. I have found that by the 3rd or 4th week, I hit it late in day 2 usually.

Favorite foods on Keto days:
Bacon, Hamburger, whole eggs, swiss cheese (non-processed, some processed cheeses have carbs), plain pork sausages, whey isolate with olive oil, flaxseed oil, fish oil, buffalo wings with bleu cheese (non breaded wings of course and nothing with sugar,,,, no sweet bbq etc.) broccoli with butter

Throw in some metamucil 2 times a day to keep your from shitting a brick (believe me this is a good idea) get the sugar free kind of course and don’t worry about the couple grams of carbs that are in it, they are insoluble fiber for the most part anyway

Carb up day (day 7)

Carbs 2.75 grams per lb. Of body weight

Protein 0.8 per grams per lb. body weight

I keep the fats as close to 0 as all possible

Favorite foods on carb up day:
Golden grahams with fat free milk, fat free fig nutons (sp???), oatmeal with honey, fat free frozen yogurt, potatoes, beans, whey protein with dextrose, egg whites, chicken breasts

Make sure your last two meals consist of mostly complex carbs & protein.

What Your Workouts Should look like:

I do a HIT style training with this to help with recovery. I only do 2 to 3 sets per body part in the 10 rep range. I split my body up into three parts. Typically day 1 (chest, shoulders, dack & traps),, day 2 ( Quads, Hams, Calves & Lower Back),,, day 3 (Bis, Tris, Forearms & Abs)

Do low intensity cardio (walking, light cycling) for 45 minutes in the AM before eating 4 to 5 days a week.

You need to do glycogen depleting workouts on days 6 & 7 in the AM before eating. Work the whole body with 2 to 3 sets per body part of 20 reps. Make sure the weights are very light. The goal of this is not to build, but only to deplete your muscles of any remaining glycogen before the carb up day.

Supplementation

Week 1 2 NYC caps a day along with 2 Yohimbine HCL caps, Weeks 2 and on 4 NYC caps along with 4 Yohimbine HCL caps per day

Multi Vitamin, Some sort of Antioxidant, Calcium & Magnesium


I think that covers the basics

Bigp3

 

[M56M]

Thank you very much.


SO if i weigh 215lbs, 11.5% BF, 5'8''.

I would take in

153grams of fat a day
255grams of protein a day
0 grams of carbs a day

Then carb up on day 7.

Does that seem about right??

M56M

 

[bigp3]

I came up with 2582 cal a day, 172 g of fat and 258 g of protien.

Adjust your fat according to your level of ketosis. If you are having trouble hitting keto, just drop the protein a little and raise the fat. It is more of a thing of how your body responds. I don't think the ratios are exact for each person and should be more of a guideline than anything. Also, you have to be careful with consuming to much protein it can be converted into glucose and knock you out of keto. Just monitor yourself and ajust accordingly. I know the protein thing goes against conventional bodybuilding beliefs, but trust me it works. I know it seemed low to me, but I have held on to most of if not all of my strength while dropping weight this time around.

 

[M56M]

awesome bro thanks.

If you get an extra minute and can type me up a sample day on your diet that would be great bro. I really would like to eat all EFA's and not shitty fat like mayo, bacon, etc.. do you think its possible??

M56M