MonStar1023 CKD Journal

[MonStar1023]

WEEK 1, DAY 6- Friday, September 14, 2001

This morning I weighed 216 lbs.... I am curious as to what Ill way on Sunday after my carb-up tomorrow.

Cardio.
20 minutes stationery bike first thing in the morning on an empty stomach.

Diet.
Total Calories: 1930
Total (g) Protein: 107g
Total (g) Carbs: 8g
Total (g) Fat: 155g

Sleep.
8 hours of sleep last night. Need to keep it up!!

Supplements.
Good multi-vitamin 2x today, MD6 2x today, morning and in the evening.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount all day long today.

 

[~HOUNDOG~]

this is awesome,keep it up,and please keep posting your journal.

 

[atlas]

How are you going mate? What made you choose volume training while cutting? My opinion is unless you want to lose muscle dont change your workout. What ever put the muscle on (heavy training) will help keep it there. As far as the Keto diet, I personaly dont like it but each to their own. I would like to say though that you are too short on your cals. Try getting at least 2900 cals. Once you take into consideration your RMR plus workouts and cardio you daily cal needs are 3200. If you go too low on your cals kiss your muscle goodbye. Have you tried morning cardio instead?
Good work on putting your journal up and good luck to you.

 

[Cackerot69]

I saw your post. I'll critique

You NEED to change your training. Training on a CKD is different from training in general. Training needs to be sheduled around the carb-load. If you don't do this, your muscles will break themselves down to fuel your workouts. Glucose is needed for anaerobic activity (lifting). This is the entire point of the carb-load, to fuel your workouts.

So, your week should look something like this:

Saturday and/or Sunday - Carb load (600-800g of carbs)
Monday - Train
Tuesday - Train
Wednesday - Thursday (or Friday depending on whether you're doing a one or two day carb-load) - Off
Friday or Saturday - Depletion workout

On Monday, train either upper or lower body, on Tuesday train what you didn't train on monday. Relatively low volume, you're not going to build muscle when cutting so don't kill yourself trying. Do enough to deplete glycogen and maintain muscle/strength. I decided just to train my entire body on Monday, mainly just to get it over with to focus on the diet and some cardio, but also to prevent still being sore on Friday's depletion workout. My workout looked like this:

Monday - Full Body

Chins: 5x6-10
Superset: DB Press: 5x6-10
Squat: 5x5
Leg ext/leg curl superset: 2x6-10
Shoulder Press: 3x6-10
Barbell Curl: 3x6-10
Skull Crusher: 3x6-10
Hanging leg raise: 2x6-10
Calf Raise-2x6-10

My depletion workout looked like this:

Squat: 1x15-20
Stiff Leg Deadlift: 1x15-20
Barbell Row: 1x15-20
Bench Press: 1x15-20
Pull Down: 1x15-20
Flyes: 1x15-20
Leg extension: 1x15-20
Leg Curl: 1x15-20
Tricep press: 1x15-20
Barbell Curl: 1x15-20
Calf Raise: 1x15-20

Repeat this entire circuit until your strength drops quite a bit, at this point you are glucose depleted (you'll know when you're done) and begin the carb load.

'Course you can change the specifics as you see fit, but STICK TO THESE BASIC PRINCIPLES.

The way your training you will lose more muscle than you should.

Also, you may want to supplement with fiber to keep things running smoothly, as well as a cal/mag supp, and maybe some potassium. For cravings, try picking up some 5-HTP.

Oh, and get some more sleep

Make those changes and stick with it, you'll lose fat with a minimum of muscle loss and be a ripped mofo soon enough.

 

[maxes21]

i dont get it why are u consuming so many grams of fat?? and verry little protien and carbs??

 

[MonStar1023]

Thanks for all the replies I really do appreciate it. I have done a CKD a number of time and it has worked best for me when I do it with volume training. I definitely understand that whole idea about depeting and this and that but I dont know if I am going to go that route or not... I just feel like I dont make any kind of gains when training that way.

I will post a topic in the training board and have everyone critique my routine there. I definitely hear what your saying though Cackerot69 and you know your shit so we'll see. I am trying to get as much sleep as possible but its tough with school and everything else. I am on the second day of the training so far so I guess today I am going to train my back, shoulders, and arms today...

I dont know what I am going to do actually I really do understand exactly what your saying becuase the first 2 days after my carb-load I have GREAT workouts and incredible pumps but after that my pumps and strength are really down a lot. Thanks a lot for the replies I really appreciate it. Yeah I am trying to up my calories more maybe up to around 3000 on training days and maybe 2500 on non-training days. Thanks!!

 

[MonStar1023]

WEEK 1, DAY 7- Saturday, September 15, 2001

Cardio.
N/A.

Diet.
Carb-up day today. Binged on a ton of sugary high-carb foods like sodas, candy, practically everything that I could get my hands on. Completely felt carbed up didnt feel all that fat considering how much I really ate. Felt BLOATED though!! Full of gas as well haha. Really packed in the carbs though probably took in around 1000g or maybe more.

Sleep.
8 hours of sleep last night.

Supplements.
Good multi-vitamin 2x today, 2 scoops of Cell-Tech 2x today, 5g of creatine 2x today, 7.5g argnine 2x today, 50 mg. vanadyl sulfate 2x today, and 1500 mg. alpha-lipoic acid througout the day.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount all day long maybe need more in the future.

 

[MonStar1023]

WEEK 2, DAY 1- Sunday, September 16, 2001

Today I weighed around 219-220 lbs. and really felt big. Kind of flabby of course the day after a carb-up day but really felt my muscles were easily pumped during my workout.

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2020
Total (g) Protein: 75g
Total (g) Carbs: 12g
Total (g) Fat: 202g

Sleep.
7 hours of sleep last night.

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, Xenadrine 2x today, morning and pre-workout/cardio, 5g creatine postworkut.

Training. Chest.
low-incline dumbbell presses 65x15; 65x15; 65x14
flat med.-grip barbell presses 175x15; 175x14; 175x13
low-incline dumbbell flyes 40x14; 40x14; 40x13
crossbench dumbbell pullovers 60x13; 60x13; 60x13
dips (bodyweight) 18x16x15

Training Comments.
Workout went really really well today in my opinion. Really got an incredible pump in my chest and definitely worked my chest hard from all angles. Dumbbell presses really hammered my upper pecs with higher-type reps. Flat presses hit my chest hard also… flyes really stretched my pecs out all the way. Pullovers really hit my chest and my serratus hard but also hit a little too much tris. Dips hit my pecs hard but also really hit my tris hard as well. Good overall workout.

Training Length.
Workout today lasted around 30 minutes. Really brief and intense I think.

Water.
Took in a pretty good amount all day long today. Need more though.

 

[MonStar1023]

WEEK 2, DAY 2- Monday, September 17, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2360
Total (g) Protein: 104g
Total (g) Carbs: 13g
Total (g) Fat: 194g

Sleep.
7.5 hours of sleep last night. Need MORE sleep!

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, ECA Stack 2x today, morning and pre-workout/cardio, 5g creatine postworkut.

Training.
Decided to switch up my training scheme so I needed to train the rest of my body today that I didnt train yesterday. Which was Back, Shoulders, Traps, Neck, Biceps, Triceps, Forearms, Abs, & Calves. I hope to achieve much better results with this type of training routine since it's what the CKD experts recommend.
wide-grip front chins (bodyweight) 10x9
bentover ez-bar rows (Yates style) 185x8; 185x8
seated arnold presses 40x8; 40x8
standing dumbbell side-laterals 30x8; 30x8
dumbbell shrugs 80x8; 80x8
strap neck developer 70x8; 70x8
standing ez-bar curls 80x8; 80x8
lying ez-bar ext. 80x8; 80x8
wrist roller 25x5; 25x4
seated leg tucks (bodyweight) 15x15
one-dumbbell calf raises 60x15; 60x15

Training Comments.
Training went pretty well I guess. Really lowered my volume BIG TIME though. It was hard getting used to only a few sets for each bodypart but Ill live I think. Results should be better hopefully. We'll see. Overall workout was good back was hit hard and so was shoulders and traps. Neck was flamed all the way.

Training Length.
Workout only lasted 35 minutes which was surprising but made good timing I think.

Water.
Took in a good amount all day long today.

 

[MonStar1023]

Cackerot69-

What type of dosage would you recommend for 5-HTP? My cravings arent too bad but sometimes they so I am considernig purchasing some but I dont know what kinda dosage to take? You recommend this over most appetite curbing products?

Also working out only 3x a week is enough? What about reps I am thinking 8-12 on Days 1 & 2 and then 15-20 on Day 6 for the depletion workout.