So I'm thinking about starting a CKD, i need some meal ideas.

[OneBreath]

Hi Onebreath... I just wanted to say thank you for posting this article on the CKD diet. I've heard about it in the past (namely by Tom Venuto in Burn the Fat, Feed the muscles) but never got around to it because it seemed a little confusing to me... Anyhow, I think that his time around, I'll give it a try since I need to shed a few pounds of fat and I get the concept now. Good luck to you and ironwings and keep us posted on your progress if you can.... Enjoy the pancakes ironwings!

Hey! Feel free to post anything you encounter/learn/feel/etc here. The more the merrier. We are all here to learn.

 

[mattie o]

Aside from your monthy intruder, a good way would be to weight yourself on Friday morning and then again on Sunday post cardio.

So that way you compare Precarb to precarb and post carb to post carb on a week to week basis. This should show steady progress.

As far as weight jumps go, i've heard of 15 lbs before. I would freak if jumped 15 lbs.

This afternoon i broke into 232.8. Relief. I was getting worried. I want 229 on Friday. I swear i have never paid so much attention to my bodyweight.

I know! i hear ya there. so this morning i weighed in at 139...hmm. feeling VERY discouraged. i was hoping to weigh less this friday than i did last friday before carb up (135 lbs) but i just cant see myself losing 5+ pounds in 2 days. maybe i will, maybe im holding a bunch of water from my montly intruder (thats a good one by the way) that always seems to mess things up.

i cant imagine im doing this all wrong, and it seems like scientifically it should work. my work outs have been great, heres what ive done so far since my last carb up:

sunday: fasted cardio, 30 minutes walk/jog.
monday: seated military press, 75 lbs
cable crossovers, 20 lbs ea side
hanging leg lifts
ball crunches
shrugs, 100 lbs
seated overhead dumbell tricep press, 35 lbs
hammer curls, 15 lbs ea side
lying rear delts, 10 lbs each side (those are hard!)
bent over rows, 50 lbs
decline bench press, 45 lbs
all 3x10 or 12, except we did 5x20 of the bent over rows. ugh.

tuesday: walking lunges in bball court, 30lb barbell, up and back 3 times, approx 36 reps ea
squats, 30 lb barbell, 3x10
straight legged deads, 30 lb barbell (could have gone heavier here) 3x10
leg extensions, 50 lbs, 3x12
hammy machine, 50 lbs, 3x10
calf raises, 120 lbs, 3x12
adductor (or is it the abductor? the inner thigh one) 90 lbs, 3x12

wedesday: fasted LISS, 45 minutes, treadmill, 4 mph. i might do another 30 minutes again this afternoon. Plan on doing same tomorrow, then full body friday. woot!

Ive stayed under 1550 calories per day, very clean, tried to up veggies a bit.
ha ha

 

[OneBreath]

I know! i hear ya there. so this morning i weighed in at 139...hmm. feeling VERY discouraged. i was hoping to weigh less this friday than i did last friday before carb up (135 lbs) but i just cant see myself losing 5+ pounds in 2 days. maybe i will, maybe im holding a bunch of water from my montly intruder (thats a good one by the way) that always seems to mess things up.

i cant imagine im doing this all wrong, and it seems like scientifically it should work. my work outs have been great, heres what ive done so far since my last carb up:

sunday: fasted cardio, 30 minutes walk/jog.
monday: seated military press, 75 lbs
cable crossovers, 20 lbs ea side
hanging leg lifts
ball crunches
shrugs, 100 lbs
seated overhead dumbell tricep press, 35 lbs
hammer curls, 15 lbs ea side
lying rear delts, 10 lbs each side (those are hard!)
bent over rows, 50 lbs
decline bench press, 45 lbs
all 3x10 or 12, except we did 5x20 of the bent over rows. ugh.

tuesday: walking lunges in bball court, 30lb barbell, up and back 3 times, approx 36 reps ea
squats, 30 lb barbell, 3x10
straight legged deads, 30 lb barbell (could have gone heavier here) 3x10
leg extensions, 50 lbs, 3x12
hammy machine, 50 lbs, 3x10
calf raises, 120 lbs, 3x12
adductor (or is it the abductor? the inner thigh one) 90 lbs, 3x12

wedesday: fasted LISS, 45 minutes, treadmill, 4 mph. i might do another 30 minutes again this afternoon. Plan on doing same tomorrow, then full body friday. woot!

Ive stayed under 1550 calories per day, very clean, tried to up veggies a bit.
ha ha

Looks great to me. Those 4 lbs are most likely water. When is your intruder scheduled to leave? Ideally today so you could see the results by friday.

If not (say you stop on saturday) i would factor in 2-3 lbs for intruder water thus making your "adjusted" goal 137 for friday.

Then your goal for next friday would be 131-132.

I've got cardio in an hour and then i'll weigh myself after that. hopefully i'll be under 232.

 

[ironwings]

I wasn't too hungry on Sunday either. I successfully cut calories really low both sunday and yesterday. I added a little too much weight on the carbup so i'm trying to keep things in check. I want to base things on the scale but my lifts have gone up last week and this week. It is possible that i'm adding muscle but i don't want to tell myself that or i'll be slack on cutting calories.

I was 230.8 on friday before the carbup (net loss of 1.5 lbs from the previous week) and got as high as 237 on sunday after the carbup. I'm now back to 233.6. I want to break into 229 this week. We'll see.

I'm starving ;-)

 

[OneBreath]

I'm starving ;-)

Me too. Yet i just weighed in at 230.8. Hell Yeah. Same weight as last friday. That's enough to kill the hunger pains for a while.

 

[needtogetaas]

wow this is a big ass thread man. First time I have seen it

 

[ironwings]

Hang in there mattie. Typically water retention comes on 1 week prior to menstruation. Very little is actually known about water retention but researchers believe that it is due to the reduction in progesterone, in the week before menstruation. This leads to more progesterone being broken down which signals the kidneys to retain water and sodium. As well as this, ADH (an anti-diuretic hormone) may be secreted, which causes more water to be retained. They also believe it is due to fluctuations in blood sugar. When blood sugar drops the body secretes adrenaline, which tells the body to release stored sugar from cells in order to normalize the sugar levels in the bloodstream. However, when sugar is removed from the cells, they fill up with water, causing weight gain, bloating and water retention symptoms. For some reason women with PMS seem to secrete more adrenaline than others.

If I remember correctly you had moonshine (a.k.a. sugar) not too long after your carb up. Your body could be just reacting to the blood sugar drop and being menstrual is just enhancing the process ;-)

There is no reason for your body to be holding water after about 3 days into a normal menstrual cycle. Keep a close watch on it and until then limit sodium intake, increase calcium (known to reduce water retention at doses of 1200-1300mg), drink plenty of fluids and eat lots of veggies.

_______________________

Onebreath - great job! I love how much you are learning about your body.

 

[marcu_s]

tomorrow ill do my first workout since thursday, cant wait, god i hate beeing sick.
ive lost little water and fat to even thou i havent trained this week.
i wont have a carb up day thou this week.

ill train tomorrow and saturday and maybe have a serving of pancakes or something but not to much

back to a question ive asked before: im kind of a needtoknow person, otherwise i just think about it all the time..

when i want to build mass again, not to gain to much waterweight and fat at once and fuck it all up....how do i slowly change my diet, is there a more scientific way instead of just adding some extra carbs and stuff like that?

i know if i just go by the feeling ill screw it all up...

 

[OneBreath]

tomorrow ill do my first workout since thursday, cant wait, god i hate beeing sick.
ive lost little water and fat to even thou i havent trained this week.
i wont have a carb up day thou this week.

ill train tomorrow and saturday and maybe have a serving of pancakes or something but not to much

back to a question ive asked before: im kind of a needtoknow person, otherwise i just think about it all the time..

when i want to build mass again, not to gain to much waterweight and fat at once and fuck it all up....how do i slowly change my diet, is there a more scientific way instead of just adding some extra carbs and stuff like that?

i know if i just go by the feeling ill screw it all up...

I would suggest that you first look into what bodytype you are (endo, ecto, or meso) and research what types of foods seem to work best for that particular type.

In other words, to gain mass adding a lot of carbs might not be the answer. If you are an ecto, yes. If you are an endo, hell no.

Doing this research will also help that "need to know" instinct.

 

[OneBreath]

wow this is a big ass thread man. First time I have seen it

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