My CKD routine/training/diet: starting Mon - for 6 weeks but.... (need advise)

[Little Rage]

Stats:
weight: 190 lbs
bodyfat: 14%
lean mass: 162 lbs
fat mass: 28 lbs




Workout: 2-3 exercises per body part: 3 heavy sets: 6-12 reps
Mon: Legs
Tues: Chest, Abs
Wed: Back
Thurs: Arms
Fri: Shoulders + rest of body depletion
Sat: off
Sun: off
**No cardio 1st week, depending on how everything else goes, i might add it 3x's a week 20min




Diet:
Ketogenic Phase:
Mon: 168g fat, 171g protein, 20g carbs, 2280 total cals
Tues: 190g fat, 171g protein, 20g carbs, 2470 total cals
Wed: 211g fat, 171g protein, 20g carbs, 2660 total cals
Thurs:232g fat, 171g protein, 20g carbs, 2850 total cals
Fri: 253g fat, 171g protein, 20g carbs, 3040 total cals


Carb-Up Phase:
Sat (1st 24 hrs): 70g fat, 158g protein, 737g carbs, 4210 total cals
Sun (2nd 24 hrs): 65g fat, 147g protein, 442g carbs, 2947 total cals





Food: (5-7 meals a day)
Ketogenic Phase:
*Fatty foods during day before my workout
*Of course i'll be consuming more than 1 slice of bacon, egg, etc...
hot dog
slice bacon
large egg
american cheese
olives
Zesty Italian dressing
Ranch w/Bacon dressing
Sirloin Ground Beef
Flax Seed Oil
Mayo
Peanut Butter (extra crunchy)
Butter

*mostly fiber and protein, no/low fat after workout
Skinless/Boneless Chicken
lettuce
cucumbers
Protein Powder


Carb-Up Phase:
Still haven't come up with exact foods to eat, have the basic idea, but still working on it.




Duration and question:
I will be starting it this Mon, for 6 weeks but the problem happens during my third week of the diet. I am only able to get to the gym Mon and Tues, no way possible to do anything else. So i don't know what i'm going to do for this week. Should i stick with it, and go all out mon, tues? or go back to a low-carb diet for the week, and start back up mon on the 4th week? Also are they any other suggestions or questions about the rest of my set-up?

 

[Little Rage]

bump

 

[Little Rage]

another self-bump

 

[georgie24]

dont get caught up in the numbers and shit bro. just eat fatty foods and protien and your all set and dont go nuts on the carb up's

 

[u4ik_RAGE]

dont get caught up in the numbers and shit bro. just eat fatty foods and protien and your all set and dont go nuts on the carb up's

I agree. You will be cranky from mood swings and trying to be completely precise with numbers will only stress you out. Since carbs are your brain food, I was struggling with simple math (like 520 + 480 kcal). Have a calculator handy is my advice!!

I'm on day 7 right now, 2nd day into ketosis, and I feel great. Not carbing up until my day off in 2 days.

And you might want to switch to natural PB and get AT LEAST 20 grams of fiber or you will be more full of shit than Muscletech ads!!

 

[serge]

Stats:
weight: 190 lbs
bodyfat: 14%
lean mass: 162 lbs
fat mass: 28 lbs




Workout: 2-3 exercises per body part: 3 heavy sets: 6-12 reps
Mon: Legs
Tues: Chest, Abs
Wed: Back
Thurs: Arms
Fri: Shoulders + rest of body depletion
Sat: off
Sun: off
**No cardio 1st week, depending on how everything else goes, i might add it 3x's a week 20min




Diet:
Ketogenic Phase:
Mon: 168g fat, 171g protein, 20g carbs, 2280 total cals
Tues: 190g fat, 171g protein, 20g carbs, 2470 total cals
Wed: 211g fat, 171g protein, 20g carbs, 2660 total cals
Thurs:232g fat, 171g protein, 20g carbs, 2850 total cals
Fri: 253g fat, 171g protein, 20g carbs, 3040 total cals


Carb-Up Phase:
Sat (1st 24 hrs): 70g fat, 158g protein, 737g carbs, 4210 total cals
Sun (2nd 24 hrs): 65g fat, 147g protein, 442g carbs, 2947 total cals





Food: (5-7 meals a day)
Ketogenic Phase:
*Fatty foods during day before my workout
*Of course i'll be consuming more than 1 slice of bacon, egg, etc...
hot dog
slice bacon
large egg
american cheese
olives
Zesty Italian dressing
Ranch w/Bacon dressing
Sirloin Ground Beef
Flax Seed Oil
Mayo
Peanut Butter (extra crunchy)
Butter

*mostly fiber and protein, no/low fat after workout
Skinless/Boneless Chicken
lettuce
cucumbers
Protein Powder


Carb-Up Phase:
Still haven't come up with exact foods to eat, have the basic idea, but still working on it.




Duration and question:
I will be starting it this Mon, for 6 weeks but the problem happens during my third week of the diet. I am only able to get to the gym Mon and Tues, no way possible to do anything else. So i don't know what i'm going to do for this week. Should i stick with it, and go all out mon, tues? or go back to a low-carb diet for the week, and start back up mon on the 4th week? Also are they any other suggestions or questions about the rest of my set-up?

looks very solid, stick to it and you will love the rewards, first week or so is going to suck (unless you enter ketosis fast) but either way stick with it

be strong bro