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

[OneBreath]

Thanks for the encouragement mattie. We are excited!

I'm back on the full CKD this week and down 4 lbs from Sunday. A few weeks ago i quit the refeeds because my weight was stuck around 230. I still kept carbs low so this week hasn't been a big transition (ironwings is another story). Today i'm 225.4. Lifts are still about the same (some even higher) so i've lost little to no muscle.

I'm doing a couple of things very different this time.

1. I'm getting ~350 grams of protein per day compared to 200 last round. I've dropped fat significantly so those cals have nowhere to go but to protein.

2. I'm meticulously drinking water each day. I'm averaging 1.5 gallons right now and trying to increase. This i think has made the most difference so far. I feel great even on low calories and no carbs.

3. The refeeds will be done in meals. 3 to be exact. No snacking, just 3 huge meals. I will not set a limit of carbs but rather eat as much as i possibly can in each of the 3 sittings. The refeed window will be shorter as well. It will start at 1PM on saturday and end that night.

4. All milk will be removed from refeeds. TEAMSKIP protein (blend of whey isolate/casien/egg protein) will be used as "milk".

Diet on Lifting days:

Meal 1: (PWO) 100 gm Whey, 2 tbsp ANPB blended in ice
Meal 2: 8 oz salmon, salad w/ 1 tbsp olive oil and vinegar
Meal 3: 50 gm TEAMSKIP, 50 gm WHEY, 2tbsp ANPB as pudding
Meal 4: Stir Fry or other meat/vegetable combination
Meal 5: 50 gm TEAMSKIP, 50 gm WHEY, 2tbsp ANPB blended in ice

Diet on cardio days:

Meal 1: Fast
Meal 2: Fast
Meal 3: 16 oz ground beef w/ salsa
Meal 4: 50 gm TEAMSKIP, 50 gm WHEY, 2tbsp ANPB as pudding
Meal 5: Stir Fry or other meat/vegetable combination
Meal 6: 50 gm TEAMSKIP, 50 gm WHEY, 2tbsp ANPB blended in ice

Refeed day:

Meal 1: 5 eggs, 50 gm TEAMSKIP w/ 2 tbsp ANPB blended in ice
Meal 2: Pancakes, maple syrup, and some kind of fat free dessert
Meal 3: Cerial w/ TEAMSKIP "milk", rice syrup, poptarts
Meal 4: Cerial w/ TEAMSKIP "milk", rice syrup, poptarts
Meal 5: Cerial w/ TEAMSKIP "milk", chocolate brownies

So far so good. I'm looking forward to some cereal tomorrow!

 

[REFORMATA]

I've been on ckd for the past 3 weeks and I love it.

Like seriously. This is the diet for me.

And when I'm below 10 percent ill just stick to low GI carbs.

OneBreath: where did you get this TEAMSKIP?

Sounds interesting....and for cardio, you're fasting for how long exactly after completion of your session?


Thanks..


-Ryan

 

[marcu_s]

Thanks for the encouragement mattie. We are excited!

I'm back on the full CKD this week and down 4 lbs from Sunday. A few weeks ago i quit the refeeds because my weight was stuck around 230. I still kept carbs low so this week hasn't been a big transition (ironwings is another story). Today i'm 225.4. Lifts are still about the same (some even higher) so i've lost little to no muscle.

I'm doing a couple of things very different this time.

1. I'm getting ~350 grams of protein per day compared to 200 last round. I've dropped fat significantly so those cals have nowhere to go but to protein.

2. I'm meticulously drinking water each day. I'm averaging 1.5 gallons right now and trying to increase. This i think has made the most difference so far. I feel great even on low calories and no carbs.

3. The refeeds will be done in meals. 3 to be exact. No snacking, just 3 huge meals. I will not set a limit of carbs but rather eat as much as i possibly can in each of the 3 sittings. The refeed window will be shorter as well. It will start at 1PM on saturday and end that night.

4. All milk will be removed from refeeds. TEAMSKIP protein (blend of whey isolate/casien/egg protein) will be used as "milk".

Diet on Lifting days:

Meal 1: (PWO) 100 gm Whey, 2 tbsp ANPB blended in ice
Meal 2: 8 oz salmon, salad w/ 1 tbsp olive oil and vinegar
Meal 3: 50 gm TEAMSKIP, 50 gm WHEY, 2tbsp ANPB as pudding
Meal 4: Stir Fry or other meat/vegetable combination
Meal 5: 50 gm TEAMSKIP, 50 gm WHEY, 2tbsp ANPB blended in ice

Diet on cardio days:

Meal 1: Fast
Meal 2: Fast
Meal 3: 16 oz ground beef w/ salsa
Meal 4: 50 gm TEAMSKIP, 50 gm WHEY, 2tbsp ANPB as pudding
Meal 5: Stir Fry or other meat/vegetable combination
Meal 6: 50 gm TEAMSKIP, 50 gm WHEY, 2tbsp ANPB blended in ice

Refeed day:

Meal 1: 5 eggs, 50 gm TEAMSKIP w/ 2 tbsp ANPB blended in ice
Meal 2: Pancakes, maple syrup, and some kind of fat free dessert
Meal 3: Cerial w/ TEAMSKIP "milk", rice syrup, poptarts
Meal 4: Cerial w/ TEAMSKIP "milk", rice syrup, poptarts
Meal 5: Cerial w/ TEAMSKIP "milk", chocolate brownies

So far so good. I'm looking forward to some cereal tomorrow!

onebreath.
is ckd a diet, or is it just a word for a diet that contains just below 30 grams of carbs?
first i thought that the ckd diet was so and so many grams of that and that but...can a ckd diet be different ratios?

there isnt an EXACT plan how and cycling ketogen diet looks like, is there?

 

[OneBreath]

onebreath.
is ckd a diet, or is it just a word for a diet that contains just below 30 grams of carbs?
first i thought that the ckd diet was so and so many grams of that and that but...can a ckd diet be different ratios?

there isnt an EXACT plan how and cycling ketogen diet looks like, is there?

Cyclical Ketogenic Diet CKD just means a diet where you have periods of low carb (less than 30 or 40) followed by a refeed. A ketogenic diet is simply low carb. A Targeted Ketogenic Diet TKD is low carb but with small carb meals timed around lifting.

I used to think of CKD in terms of an EXACT diet but i've since seen the errs of my ways. Bio-individuality dictates that we must always seek what our body responds best too. This time around rather than applying a formula someone else wrote, i've experimented to see what my body likes. Choosing the right foods and the right protein/fat ratio and the right maintenance calorie level is not for someone else to do for you but for you to discover for yourself.

Hope that makes sense.

 

[OneBreath]

I've been on ckd for the past 3 weeks and I love it.

Like seriously. This is the diet for me.

And when I'm below 10 percent ill just stick to low GI carbs.

OneBreath: where did you get this TEAMSKIP?

Sounds interesting....and for cardio, you're fasting for how long exactly after completion of your session?


Thanks..


-Ryan

Damn, i'm glad it's working out for you. I remember when you were first thinking about starting it.

The TEAMSKIP protein can be found at TrueProtein. I just got some for the first time 2 weeks ago and i'm in love. It's 34% Whey Protein Isolate Microfiltration, 33% Micellar Casein, and 33% Egg White protein. It's the perfect meal replacement protein. It also makes for a great consistency. Straight casein gets too thick and whey is too thin. I can make a great bowl of "pudding" with this shit.

Skip Hill is a contest prep coach that uses the high gi refeeds for his clients in contest prep and this is the protein he has his clients on. Some of his clients have 24 hour refeeds as high as 4,000 grams of carbs. And he gets them fucking shredded. He knows his shit.

My personal recommendation is to get the protein unflavored. Then get one or more flavor packs. I'm using the Natural Vanilla but there are others to choose from.

If you decide to buy use this discount code to save 5% JYF741.

Here's the protein
True Protein | High Quality Nutrition and Protein Supplements

Here's the flavor packs
True Protein | High Quality Nutrition and Protein Supplements

My nighttime shake is this protein, 1 tsp of the vanilla flavor, 2 tbsp natural peanut butter. Then i add ice and water and blend it in the blender. It comes out almost at the consistency of a slurpee. The really cool thing is that with the casien and ice it sort of expands and makes a lot of volume. So it takes a while to eat and fills my stomach for relatively few calories.

The pudding is this protein, 1/2 to 3/4 of a vanilla atkins shake, and 2 tbsp peanut butter mixed in a bowl. I then put the bowl in the freezer for about 2 hours. It turns the "pudding" into almost the feeling of eating ice cream. If i accidentally leave it in the freezer too long it will freeze solid and 30 seconds in the microwave brings it back to it's icecream like state.

These 2 recipes have helped me keep my sanity be making me feel like i'm having treats.

For the fasting, i play it by ear. I decided to take today completely off. I bombed it in the gym yesterday after my refeed so i'm pretty damn sore. Since i'm not doing anything i might fast until 1PM. On a cardio day i might take it to 10 or 11. It will depend on what my body is telling me.

Fasting is something i've been experimenting with over the last 3 months. On at least 2 days of every week i have fasted until 1PM. I have gotten great results from this and have not lost any muscle. My lifts continue to go up. My feeling is that the increased insulin sensitivity i get from the fast more than makes up for the tiny bit of muscle that got lost during the fast.

 

[marcu_s]

Cyclical Ketogenic Diet CKD just means a diet where you have periods of low carb (less than 30 or 40) followed by a refeed. A ketogenic diet is simply low carb. A Targeted Ketogenic Diet TKD is low carb but with small carb meals timed around lifting.

I used to think of CKD in terms of an EXACT diet but i've since seen the errs of my ways. Bio-individuality dictates that we must always seek what our body responds best too. This time around rather than applying a formula someone else wrote, i've experimented to see what my body likes. Choosing the right foods and the right protein/fat ratio and the right maintenance calorie level is not for someone else to do for you but for you to discover for yourself.

Hope that makes sense.

yeah it does make sense.
ill start to experiment also, this will be fun.

do u have any advice on how it can be done the best way?
how do i know for sure that im spot on?

 

[OneBreath]

yeah it does make sense.
ill start to experiment also, this will be fun.

do u have any advice on how it can be done the best way?
how do i know for sure that im spot on?

There definitely is no best way of doing it. Just try different protein/fat combinations while keeping carbs below 30 grams each day.

You will know if you are doing well by:

1. You are losing weight
2. You feel good and have energy

Don't look for a magic ratio. Your body knows. Listen to it.

 

[mattie o]

slightly unrelated: i finally maxed out on the bench press...now, bear in mind, id never done it before, and it was on friday, at the END of my depletion work out, and it was 87 degrees. i did 120 lbs!!!! i couldnt believe it. im gonna try for 130 today, which means i can ALMOST bench my weight! yay!

 

[OneBreath]

slightly unrelated: i finally maxed out on the bench press...now, bear in mind, id never done it before, and it was on friday, at the END of my depletion work out, and it was 87 degrees. i did 120 lbs!!!! i couldnt believe it. im gonna try for 130 today, which means i can ALMOST bench my weight! yay!

That's pretty badass. Congrats!

 

[steve_m33]

One breath unreal thread bro... I've tried CKDs in the past but have always ended up moving toward TKDs with high GI carbs pw only. I generally like to eat a shit ton of veg everyday (i.e. BIG salads) which are tough to limit to 30g CHO.

Quick question tho bro... do you NEED to use processed carbos for the refeed? I've managed to get down to 9% by basically avoiding 'crap' food for the past 9 months... I wanna try this again to get lower than 9% but I'm freaked out about the cereal/pop tarts/pancakes etc. I was thinking I would consume a ton of dextrose/maltodextrin/sucrose friday night, then eat a ton of oats, potatoes and pasta the day after- with some chicken or turkey.

Also, do you fast on days you lift? or JUST off/cardio days? I've been thinking about incorporating fasts too.. basically pulling out all the stops. I might take some BCAAs in the morning tho.