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So I figured Id keep a log of my trip through a CKD. Im 19 years old, 5'10", 165 pounds, with a >15% body fat. Im trying to get as ripped as possible and have settled on a CKD diet. Im using the version found in the Ultimate Diet 2.0. I am on a low carb diet for 3 and a hald days: Tuesday through Friday A.M. This diet is as follows:
7 A.M.
6 egg whites
1 scoop whey protein
1 serving fish oil
1 serving flax seed
11 A.M.
1 can light tuna in water
1 medium stick of celery
3 P.M.
2 6 oz. chicken breasts
1 cup cauliflower
1 serving fish oil
1 serving flax seed
6-7 P.M. (or post-workout)
1/2 cup lowfat cottage cheese
1 scoop whey protein
10-11P.M.
8 oz. chicken breast
2 cups broccoli
1 serving fish oil
1 serving flax seed oil
On Tuesday and Wednesday I do glycogen depleting workouts which consist of:
Leg Press 3x15
Leg Curl 3x15
DB Bench 3x15
BB Row 3x15
Lateral Raise 3x15
Calf Raise 3x15
BB or EZ bar curl 3x15
Tri Rope Pushdown 3x15
I superset two excersises and rest 1 minute after a superset. I do the above workout two times in a row Tiesday and Wednesday. Thursday I do not lift but will be doing cardio sprints sometime throughout the day. Friday I only eat my first three meals of the low carb days, which has me eating my last meal at 3 P.M. At around 5 P.M. I will be taking in 25 grams of carbs (either a sweet potato or 2 slices of wheat bread) and a 15 gram protein shake. At around 6-6:30 P.M. I have a high intensity workout that consists of:
Leg Press 2x9
Leg Curl 2x9
Leg Extension 2x9
Calf Raise 2x9
Bench Press 2x9
Machine Row 2x9
Incline Bench 2x9
Chinups 2x9
Lateral Raise 2x9
BB Curl 2x9
Tri Rope Pushdown 2x9
After this workout I will start my carb loading which will last through Saturday evening and start to slow down until Tuesday when I start the low carb days again. As of right now I do not have a list of what I will be eating on Friday evening thru Monday, but I will be making those within the next few days and will post. As long as Im posting this I might as well vent about my workout this evening. All in all i thought it was decent workout. I was sick all last week so I didnt do any excersising all week and kinda ate like shit. I ran Monday for a good while and felt fine. This evening workout was draining but I didn't think it was as intense as it could have been. The lateral raises destroyed me. Hopefully Ill be able to make it tomorrow, but then again I have no choice. Thanks for listening (or should I say reading), Ill make sure to update daily, and if any of you vets have any critiques or advice that would be greatly appreciated. Wish me luck!
Jakub
7 A.M.
6 egg whites
1 scoop whey protein
1 serving fish oil
1 serving flax seed
11 A.M.
1 can light tuna in water
1 medium stick of celery
3 P.M.
2 6 oz. chicken breasts
1 cup cauliflower
1 serving fish oil
1 serving flax seed
6-7 P.M. (or post-workout)
1/2 cup lowfat cottage cheese
1 scoop whey protein
10-11P.M.
8 oz. chicken breast
2 cups broccoli
1 serving fish oil
1 serving flax seed oil
On Tuesday and Wednesday I do glycogen depleting workouts which consist of:
Leg Press 3x15
Leg Curl 3x15
DB Bench 3x15
BB Row 3x15
Lateral Raise 3x15
Calf Raise 3x15
BB or EZ bar curl 3x15
Tri Rope Pushdown 3x15
I superset two excersises and rest 1 minute after a superset. I do the above workout two times in a row Tiesday and Wednesday. Thursday I do not lift but will be doing cardio sprints sometime throughout the day. Friday I only eat my first three meals of the low carb days, which has me eating my last meal at 3 P.M. At around 5 P.M. I will be taking in 25 grams of carbs (either a sweet potato or 2 slices of wheat bread) and a 15 gram protein shake. At around 6-6:30 P.M. I have a high intensity workout that consists of:
Leg Press 2x9
Leg Curl 2x9
Leg Extension 2x9
Calf Raise 2x9
Bench Press 2x9
Machine Row 2x9
Incline Bench 2x9
Chinups 2x9
Lateral Raise 2x9
BB Curl 2x9
Tri Rope Pushdown 2x9
After this workout I will start my carb loading which will last through Saturday evening and start to slow down until Tuesday when I start the low carb days again. As of right now I do not have a list of what I will be eating on Friday evening thru Monday, but I will be making those within the next few days and will post. As long as Im posting this I might as well vent about my workout this evening. All in all i thought it was decent workout. I was sick all last week so I didnt do any excersising all week and kinda ate like shit. I ran Monday for a good while and felt fine. This evening workout was draining but I didn't think it was as intense as it could have been. The lateral raises destroyed me. Hopefully Ill be able to make it tomorrow, but then again I have no choice. Thanks for listening (or should I say reading), Ill make sure to update daily, and if any of you vets have any critiques or advice that would be greatly appreciated. Wish me luck!
Jakub
