My revamped diet...thoughts?

[AirWolf]

Ok - I'm gonna try this again. I'm 6'2 225, 26 yrs old and about 20ish% bf. My goal is to get down to the 10-12% bf range and I'm trying to use a CKD diet to get there (and stay there). Here is my typical weight training day:

9am - wakeup - protein shake (1 scoop in water)
930a - 10am (I eat slow) - Omelette (2 whole eggs, 2 egg whites, .25lb ground turkey, 1oz cheese)
1130am - Lift
1230p - PWO Shake (1 scoop in water)
1p - .5lb ground turkey, lettuce, cucumber, 1 egg white, minimal blue cheese dressing
3p - .5lb ground turkey, cucumber, 1 egg white, minimal blue cheese dressing
5p - handful of nuts or scoop ANPB
7p - .75lb ground turkey, cucumber, 1 egg, minimal blue cheese dressing
9p - scoop ANPB
11p - Celery, handful of nuts
1am - sleep

Depending on how I feel, sometimes I'll add a tin of tuna in another scoop of ANPB or handful of nuts throughout the day.

My cardio days are pretty similar except cardio is first thing followed immediately by a shake and 30 min later by the omelette. As you can see its also pretty repetitive...I'm a creature of habit + I think it makes dieting a lot easier if you don't have to think about what you are gonna make.

I carb up after my noon workout on Friday until my cardio on sunday morning.

I appreciate any thoughts/comments.

 

[mrzap]

You may have better results without protein shakes. Whey can spike insulin and kick you out of ketosis. Additionally, per the Mr. X CKD manual too much protein can kick you out of ketosis. Your fat ratios may be too low and protein too high. Try and throw in some tablespoons of flax oil to bump up your fat intake to get the ratios in check.

 

[trojan1444]

You need simple carbs after your workout, not just whey.

 

[JKurz1]

I'd reply but you stole my title............

 

[AirWolf]

I'd reply but you stole my title............

Where'd I steal it from?

Love the new avatar...BTW

 

[AirWolf]

You may have better results without protein shakes. Whey can spike insulin and kick you out of ketosis. Additionally, per the Mr. X CKD manual too much protein can kick you out of ketosis. Your fat ratios may be too low and protein too high. Try and throw in some tablespoons of flax oil to bump up your fat intake to get the ratios in check.

I've added a tablespoon of flax in there as well - how many do you guys usually take a day? Also, I find it hard to get enough protein without the shakes - any other ideas?

You need simple carbs after your workout, not just whey.

Even on a CKD?

 

[AirWolf]

^ for more comments...

 

[abarlament]

Some people say PW carbs even on a CKD, some don't. Personally, I don't see the point.

 

[JKurz1]

Some people say PW carbs even on a CKD, some don't. Personally, I don't see the point.

You don't see the point??????????????????? I'd go into detail, but there are threads all over here.........very simple......INCLUDE CARBS PW!

 

[abarlament]

I've seen many threads about it. The way I see it, you want to use exercise and diet to decrease muscle glycogen, which increases usage of FFAs and (at the beginning of the diet) ketones for energy. That won't happen, at least to the same degree, if you constantly refill muscle glycogen.