MonStar1023
New member
I have decided to drop the CKD after a few weeks and switch over to a similar diet that Mr.X from the Diet Board came up with called the Shift Diet. I will post the link at the bottom of this post if any of you want to check it out.
I have decided to modify the diet a bit from Mr.X's exact reccomendations. First of all I am starting off with Stage 2 because my last 4-5 days have been definite carb-up binge days so I know for sure that my glycogen is refilled.
Also I am going to be doing Stage 3 (sort of a fasting day) on all of the days that I am not either training, or carbing up, which I feel will really step up my fat loss another level which will help me achieve my fat loss goals even faster. The following is an outline of the next 8-12 weeks. Ill be repeating the 4-week cycle a few times.
Stage 1 = S1
Stage 2 = S2
Stage 3 = S3
WEEK 1.... 2.... 3.... 4
DAY 1 S2...S3...S2...S2 (Monday)
DAY 2 S2...S1...S2...S2 (Tuesday)
DAY 3 S2...S2...S2...S2 (Wednesday)
DAY 4 S3...S2...S3...S3 (Thursday)
DAY 5 S3...S2...S3...S3 (Friday)
DAY 6 S3...S3...S3...S3 (Saturday)
DAY 7 S3...S1...S1...S1 (Sunday)
Stage 1..
Total carb-up binge day. Ill be eating a TON of sugary foods to really refill my glycogen all the way. Basically a pig-out day. I will be loading up with creatine and glutamine and a few other important supplements on this day as well. These carb-up days are also ephedrine-free days.
Stage 2..
Approximately 2600 calories
Approximately 150g of protein
Under ~15g of carbs
Approximately 215g of fat
Stage 3..
Approximately 1900 calories
Approximately 150g of protein
Trace amount of carbs
Approximately 150g of fat
The training that I will be following is a basic 3-day split that Ill be doing during the Stage 2 which I feel is the most optimal time to train. Stage 2 is the time of relatively moderate calories and is right after a carb-up day which will help me to train with the most energy.
DAY 1 chest, shoulders, calves
DAY 2 back, traps, rear delts
DAY 3 biceps, triceps, forearms
I will be doing relatively low-reps, 6-8 usually, with mostly basic, free-weight exercises for almost all of my bodyparts. Ill be doing a somewhat low-volume training scheme which is typically 4-8 total sets for each bodypart.
I will be supplementing with fat-burners & creatine on my low-carb ketogenic days and I will be loading with creatine and glutamine on my carb-up days, and also Ill also be taking a variety of glucose disposal agents on my carb-up days. Ill also be taking vitamin C and a multivitamin every single day.
This is the link to Mr.X's Shift Diet...
http://www.elitefitness.com/articles/mrxshift.html
I have decided to modify the diet a bit from Mr.X's exact reccomendations. First of all I am starting off with Stage 2 because my last 4-5 days have been definite carb-up binge days so I know for sure that my glycogen is refilled.
Also I am going to be doing Stage 3 (sort of a fasting day) on all of the days that I am not either training, or carbing up, which I feel will really step up my fat loss another level which will help me achieve my fat loss goals even faster. The following is an outline of the next 8-12 weeks. Ill be repeating the 4-week cycle a few times.
Stage 1 = S1
Stage 2 = S2
Stage 3 = S3
WEEK 1.... 2.... 3.... 4
DAY 1 S2...S3...S2...S2 (Monday)
DAY 2 S2...S1...S2...S2 (Tuesday)
DAY 3 S2...S2...S2...S2 (Wednesday)
DAY 4 S3...S2...S3...S3 (Thursday)
DAY 5 S3...S2...S3...S3 (Friday)
DAY 6 S3...S3...S3...S3 (Saturday)
DAY 7 S3...S1...S1...S1 (Sunday)
Stage 1..
Total carb-up binge day. Ill be eating a TON of sugary foods to really refill my glycogen all the way. Basically a pig-out day. I will be loading up with creatine and glutamine and a few other important supplements on this day as well. These carb-up days are also ephedrine-free days.
Stage 2..
Approximately 2600 calories
Approximately 150g of protein
Under ~15g of carbs
Approximately 215g of fat
Stage 3..
Approximately 1900 calories
Approximately 150g of protein
Trace amount of carbs
Approximately 150g of fat
The training that I will be following is a basic 3-day split that Ill be doing during the Stage 2 which I feel is the most optimal time to train. Stage 2 is the time of relatively moderate calories and is right after a carb-up day which will help me to train with the most energy.
DAY 1 chest, shoulders, calves
DAY 2 back, traps, rear delts
DAY 3 biceps, triceps, forearms
I will be doing relatively low-reps, 6-8 usually, with mostly basic, free-weight exercises for almost all of my bodyparts. Ill be doing a somewhat low-volume training scheme which is typically 4-8 total sets for each bodypart.
I will be supplementing with fat-burners & creatine on my low-carb ketogenic days and I will be loading with creatine and glutamine on my carb-up days, and also Ill also be taking a variety of glucose disposal agents on my carb-up days. Ill also be taking vitamin C and a multivitamin every single day.
This is the link to Mr.X's Shift Diet...
http://www.elitefitness.com/articles/mrxshift.html
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