MonStar1023 CKD Journal

[MonStar1023]

Changing Training Routine & Split…

I have decided to completely change my training style up to this point. After reading in numerous places about training on a CKD and after reading some posts on this topic I have decided to drop the volume training that I was doing up to this point and incorporate CKD style training. My split will be as follows…
Day 1- chest, back, shoulders, traps, neck
Day 2- biceps, triceps, calves, forearms, abs
Day 3- rest
Day 4- rest
Day 5- rest
Day 6- total body depletion workout
Day 7- rest (carb-load)
The one thing that is going to be tough for me is training 3x per week!! I have never trained only three times per week and that's definitely going to be tough… I think I am going to be doing reps 8-12 on Days 1 & 2 and reps 12-15 on Day 6. I think this type of rep scheme will work best.

 

[Belial]

100mg of 5-HTP before you go to bed.

 

[Cackerot69]

I took 100mg, but in two doses of 50mg. I took it late in the day because that's when the cravings kicked in, I took 50mg around 6pm and another around 10pm. You may get cravings at different times, so take it when you feel you need it most. Diet coke and jello helps, too.

You may wanna change that routine still. Arms after back, chest, shoulders? I say just split the upper and lower body in two and train whichever is weaker on Monday (personally I had better workouts on Tuesday for whatever reason, so you may wanna experiment), then the other on Tuesday.

Training 3x a week is plenty, especially when on a low calorie/carb diet. Remember, you're not trying to build muscle here, just keep what you have. If your strength doesn't go down then you're doing good, if it goes up you're doing great. 8-12 and 15-20 is good, don't even approach failure on the depletion workout...stop with 3-5 reps left in you. This workout is entirely just to deplete any leftover glycogen and upregulate insulin sensitivity in trained muscles giving you the best possible glycogen supercompensation during your carb load...not to stimulate muscle.

 

[MonStar1023]

Alright thanks a lot Cackerot69 I appreciate it... also please frequently check out my journal becuase I really would appreciate you helping me out! Thanks again bro.

 

[MonStar1023]

WEEK 2, DAY 2- Tuesday, September 18, 2001

Cardio.
25 minutes stationery bike in the evening.

Diet.
Total Calories: 2250
Total (g) Protein: 100g
Total (g) Carbs: 19g
Total (g) Fat: 184g

Sleep.
7.5 hours of sleep last night. Still need to get 8 hours+ every night.

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, MD6 2x today, morning and pre- cardio.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

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

 

[MonStar1023]

Depletion / Carb-Up Changes

Since I have decided to change up my training schedule completely there are a few more changes that I decided to include… the first being that on Day 6, Friday, two hours before the depletion workout, Ill be consuming around 40-50g of fructose (fruit)- this should help me deplete my glycogen even further. Also, Ill be starting my carb-up immediately following the depletion workout. My carb-up will now last 36 hours instead of just 24.

 

[atlas]

Hey mate, can you post what you are eating?

 

[MonStar1023]

I usually eat like cheesedogs, hot dogs, pork rinds, heavy whipping cream, steak-ums, tuna and mayo, salad with full-fat dressing, cheese, bacon, sausage, eggs, dry roasted cashews, shit like that.

Carb-up days is EVERYTHING in site!!


Candy, chips, whatever I can get my hands on.

 

[MonStar1023]

WEEK 2, DAY 4- Wednesday, September 19, 2001

Cardio.
25 minutes stationery bike in the evening.

Diet.
Total Calories: 1700 -> TOO LOW!
Total (g) Protein: 76g -> TOO LOW!
Total (g) Carbs: 11g
Total (g) Fat: 128g -> TOO LOW!

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

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, Xenadrine 2x today, morning and pre-cardio.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

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

 

[~HOUNDOG~]

what is your weight now?