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

[uamaverick]

Yeah I've been holding that milk. I'm starting to look like Lee Priest on his bulk, lol.

 

[mattie o]

hi married peeps! glad your back

 

[uamaverick]

A little update before I go into my first refeed. I've had a pretty crappy week so far. I had to eat at a restaurant yesterday for my mom AND I haven't been getting enough calories in. I don't know what my ketone levels are, probably nothing since I had a lot of carbs yesterday. Today and tomorrow will be good solid days, and then I'll do a refeed Friday night and part of Saturday.

I just measured and I dropped about one inch off my waist. That's to be expected, since I was going on close to a gallon of milk a day to nothing. Last night at Church a few girls said I looked different, so I'm guessing that means I dropped a little water retention off of my face. It's hard to tell for me since I see myself everyday. Other than that no changes. My lifts went up this week, and I'll try to fit in an extra workout tomorrow (usually do 4 a week, going for all 5 this week).

Next week I'm going to do it hardcore style. Nothing but lean meats, olive oil, ANPB, whey, and maybe some eggs here and there.

As far as cravings go I haven't had much problem, but maybe that's because I had a lot of carbs yesterday at the restaurant. I'll tell you though, I really want to make myself a huge bowl of cheese grits a la Ronnie Coleman. I can't wait for that tomorrow night. I had gotten used to eating like three bowls of that a day when I was bulking, and it tastes awesome.

 

[ironwings]

Welcome to CKD!

Just as a note while on the CKD I lower my training expectations. Not that you can't lift heavy or even increase strength but my body did much better when I laid off and followed a high intensity program. The first CKD I did I killed myself in the gym - an suffered for it.

Sounds like you are on the right track. Like OneBreath said, don't worry about the fats. The second time I did this diet as prep I didn't count a thing. I had learned from my previous cycle how much and what I needed to eat. I was way more relaxed and had much better response. My only hard core rule was absolutely no starches. No matter what - during the week cycle. Sometimes diets like these can put our bodies in fight or flight mode (triggers stress response). If you find that happening, tier back your training and relax a bit about your numbers.

Glad your here!

 

[uamaverick]

My workout today was pretty rough. I was sweating buckets the entire time for no reason, but at least my strength was good. I was even sweating a lot just walking across campus today, which is weird. Is it normal to sweat so much on CKD?

 

[ironwings]

Although I never personally experienced sweating while on CKD or during refeeds, having low blood sugar (which more than likely you do if you are in ketosis AND are training like crazy) can cause excess sweating. You may also sweat during refeeds as your blood sugar rises. I wouldn't think anything of it unless it becomes overly bothersome. In that case I would suggest you take a blood glucose test (finger prick - you can buy the gadget at a drug store) to ensure your levels are not too low or high to impeed your health.

Hang in there sweaty.

 

[ososos]

Sorry if my question has already been asked and answered on this thread, but I'm just wondering, on workout days no fats at all, all day or just after the workout, and just healthy fats? or all sorts of fats? thanks in advance.

 

[ososos]

Bump.

While on CKD, do I not eat fats right after the workout or just after I worked out untill I sleep?

 

[ironwings]

ososos - fats are part of the diet every day with exception to your refeed.

Any fats that you chose are fine. Certainly if you are choosing this as a lifestyle diet you want to avoid damaging fats. I typically run this diet for 4 or 5 weeks and include things that I would never eat otherwise like cheese, bacon, sausage etc. If I were running it longer I would avoid those and stick with olive oil and fat from red meat. No nitrates or dairy.

You consume fats with every meal. Each meal should have protein, fat and a few carbs (under 20g a day). It has nothing to do with when you workout or timing of your meals. Ideally, this would be well distributed throughout the day - otherwise you WILL feel like crude.

On refeed day the goal is to have high carbs (in the form of sugar) with very little fat.

Hope that helps....

 

[ososos]

ososos - fats are part of the diet every day with exception to your refeed.

Any fats that you chose are fine. Certainly if you are choosing this as a lifestyle diet you want to avoid damaging fats. I typically run this diet for 4 or 5 weeks and include things that I would never eat otherwise like cheese, bacon, sausage etc. If I were running it longer I would avoid those and stick with olive oil and fat from red meat. No nitrates or dairy.

You consume fats with every meal. Each meal should have protein, fat and a few carbs (under 20g a day). It has nothing to do with when you workout or timing of your meals. Ideally, this would be well distributed throughout the day - otherwise you WILL feel like crude.

On refeed day the goal is to have high carbs (in the form of sugar) with very little fat.

Hope that helps....

That does help, thank you. But what I meant was, on the 5th post, it says not to eat fat after working out, because it may slow protein going into my body, while my body needs it most, would that mean on workout days I only eat proteins after I work out and fats before I do, as for the fats I'm trying to keep it as clean as possible.