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

[OneBreath]

measured today. 2 weeks ago i was 28 in the waist, 34 in the love handle area. both are almost 2 inches bigger. discouraged and pissed off.

I feel your pain. Ironwings is having a rough time with her water as well. It seems like as soon as she reaches 127 her body fights back with water and puts her back at 130. Its frustrating. She's moving off of the CKD this week.

I'm having similar issues. On Wed i was down to my previous friday's baseline of 230.8. Perfect. Ideally by friday i would have broken into 229 for a new baseline. But for some reason i went up to 234 on thursday and maintained it through friday.

There is no way that is fat and based on measurements i've lost 1 1/2 inches from my waist in 4 weeks of the diet. So i'm kind of perplexed. I shouldn't be adding muscle, certainly not at this calorie deficit, although my lifts are going up.

So until i can get a handle on my weight and understand what's going on i'm taking the following steps:

1. No more refeeds. The fluctuation in weight is keeping me from determining a true baseline weight to monitor.

2. I'm switching to a TKD approach (targeted ketogenic diet). Carbs before and after lifting. All other meals will be protein/fat/vegetables

3. I'm switching to DC training 3 days a week (Sunday/Tuesday/Thursday). This training is very intense and will help ensure i'm depleting the stored glycogen.

4. On the off days, i will be intermittent fasting (eating only from 1PM to 9PM or 12PM to 8PM i haven't decided). This should help increase insulin sensitivity so those carbs i eat pre and post workout get used optimally.


So i'll lift in the mornings of Sunday/Tuesday/Thursday. As soon as i wake up i'll eat:

1/4 cup steel oats, 1 scoop whey, 1/4 cup milk, 1/4 cup blueberries.

Totals: Fat 2gm / Carb 34gm / Protein 30gm / Calories 292

Then post workout i'll have 4 scoops of Cytogainer.

Totals: Fat 5gm / Carb 79gm / Protein 54gm / Calories 580

So for lifting mornings:

Totals: Fat 7gm / Carb 113gm / Protein 84gm / Calories 872

Since i'll be doing this 3 days a week that puts me at a total of 339 gm carbs over the course of the week. To compare, previously i was taking in 900 to 1000 gm of carbs in 1 refeed day.

So the result is that overall carbs will be cut in 1/3 while still keeping my workouts intense.

If i get a handle on my weight i might consider a Saturday afternoon refeed of 400 gm carbs. Even this would not bring me to my previous levels.

We'll see.

 

[mattie o]

wow...hmm. i dont know what to do. i think ill give it a couple more weeks, but if i dont see some solid results, im out.

 

[OneBreath]

wow...hmm. i dont know what to do. i think ill give it a couple more weeks, but if i dont see some solid results, im out.

Are you still holding water? I'd be pissed if i suddenly had 2 extra inches on my waist. I don't see how you women do it.

 

[REFORMATA]

This makes me sad..I was really getting pumped for this diet!

So Onebreath, do you think TKD is better for more permanent fat loss?

 

[mattie o]

Are you still holding water? I'd be pissed if i suddenly had 2 extra inches on my waist. I don't see how you women do it.

i know, right? it sucks. um, no, i dont think im holding water from my period, probably just from my carb up now...i did 48 hours this time, just to change things up a bit, plus i hardly had time to eat much during the 1st 24. so i thought id try 2 days.

scott says he can tell a difference. i dont know.

 

[OneBreath]

This makes me sad..I was really getting pumped for this diet!

So Onebreath, do you think TKD is better for more permanent fat loss?

Oh no, i'm not an expert. I'm just making the adjustment based on what i'm personally seeing. It's basically the same diet but without refeeds (for now).

For anyone trying this out for the first time i recommend a weekly refeed. If nothing else it keeps you sane. Once you are comfortable with no carb, and you are passed that mental barrier of "i need carbs" then you can make adjustments as needed.

However, you might not have to make any adjustments. Most people seem to do great exactly as it is laid out. The problem is that your weight will fluctuate with the refeed. As long as your weight on Friday is lower than your weight on the previous friday, then you are doing fine. Mine suddenly went up on the 4th week. So until i get a handle on things i'm ditching the refeeds so i can monitor my weight more easily.

 

[OneBreath]

i know, right? it sucks. um, no, i dont think im holding water from my period, probably just from my carb up now...i did 48 hours this time, just to change things up a bit, plus i hardly had time to eat much during the 1st 24. so i thought id try 2 days.

scott says he can tell a difference. i dont know.

It's wed now, you should be down tomorrow or Friday by the latest. I feel like i should have a new baseline weight by friday. Until then, i'm staying off the scale!

 

[ironwings]

This makes me sad..I was really getting pumped for this diet!

So Onebreath, do you think TKD is better for more permanent fat loss?

Absolutely go with the CKD at first. Although I have not lost a ton of weight on the scale my body completely transformed. I was simply on a calorie restricted diet for 8 weeks and went from 18% bodyfat to 13% bodyfat. I did CKD for 4 weeks (most do it much longer) and I saw drastic changes in my body. I'm not sure of my bodyfat percentage at this point but it really doesn't matter - I can see the absolute transformation.

The weight fluctuations are frustrating so I really wouldn't get on the scale but once each Friday morning. That is the number that matters. Towards the end I had some problems with water retention but honestly I am positive it is from screwed up hormones. Nothing to do with the diet itself.

I committed to 4 weeks and I completed that. It is time for me to stop being a lab rat and focus on my health and getting my hormones back in balance. Actually I was terrified of water gain as I went off the diet but the opposite actually happened. I did a refeed (not necessarily carbs but higher cals) over the weekend and it pushed the water right out. I am still carrying some as my body is getting used to carbs again but nothing like what I expected.

I will stand by this diet for event based purposes. Because my body responded so well during the first week I know that at a moments notice I can CKD for a week and look ripped. No big deal. It feels good to be in that position as a fitness coach.

Good luck....we'll be glad to help you any way we can.

 

[marcu_s]

onebreath.
i just started to work 12 hour shifts...starting 16.30-04.30...so the refeeds that should start friday afternoon to saturday gets messed up....and i eat at strange times...sometimes im up 30 hours and i wont eat carbs and go to sleep...im just awake from start to the end of the reefeeds.


not getting this....if i do a 24 hour...am i aloud to eat more fat on the first refeedhours than that in my diet, which is 151 grams...its all get messed up since im up all the 24 hours.

can u plz maybe write down how my whole week should look like, the diet i mean...?

158 grams protein
151 grams fat....i just need help whit my planing on my reefeed day..


thanks

 

[OneBreath]

onebreath.
i just started to work 12 hour shifts...starting 16.30-04.30...so the refeeds that should start friday afternoon to saturday gets messed up....and i eat at strange times...sometimes im up 30 hours and i wont eat carbs and go to sleep...im just awake from start to the end of the reefeeds.


not getting this....if i do a 24 hour...am i aloud to eat more fat on the first refeedhours than that in my diet, which is 151 grams...its all get messed up since im up all the 24 hours.

can u plz maybe write down how my whole week should look like, the diet i mean...?

158 grams protein
151 grams fat....i just need help whit my planing on my reefeed day..


thanks

Shit dude that sucks. If i were you this is what i would do:

Sunday - Friday: 158 grams protein, 151 grams fat, 0 grams carb (or less than 30)

Saturday: 600 grams carb, 158 grams protein, 0 grams fat (or less than 30)


So because of your work schedule don't try to start on friday afternoon. Instead just start on saturday after you wake up and end just before you go to bed saturday night.

Try not to take in any fat whatsoever on saturday or at least keep it less than 30 grams total. I accomplish this with cerial and skim milk.