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So I'm thinking about starting a CKD, i need some meal ideas.
- Thread starter OneBreath
- Start date
yay! you guys eat like i do.
i dont do a carb up every weekend, but i do have one coming up in a few weeks...those pancakes and ice creams and lucky freaking charms sound pretty rad
im mostly looking forward to a 5 gallon drum of pasta.
Welcome girl! We are doing the Cycular Ketosis Diet that is common in the contest prep world.
We are looking forward to this weekend! Actually tomorrow....
This morning I had to fix my son belgian waffles with syrup and strawberries. Can you imagine? I wanted a bite so bad!
OneBreath
Elite Mentor
yay! you guys eat like i do.
i dont do a carb up every weekend, but i do have one coming up in a few weeks...those pancakes and ice creams and lucky freaking charms sound pretty rad
im mostly looking forward to a 5 gallon drum of pasta.
Hey! welcome.
What we are working on is based on the ideas outlined in Lyle McDonald's book The Ketogenic Diet with a refeed style used by contest prep coach Skip Hill.
Cliffnotes:
Sunday - Thursday:
Daily Calories for cutting: bodyweight x 12
Daily protein intake grams: bodyweight x .08
So once the protein is calculated all remaining calories come from fat. I'm currently eating 4 meals a day and each has 47 grams of protein and 57 grams of fat.
Friday: 25-50 grams of slow release carb (such as oatmeal) 5 hours prior to workout. 2 hours prior to workout 25-50 grams of fructose (fruit or fruit juice for me)
After workout, carb refeed begins with cheat dinner.
Saturday: Total carbs will equal 8-10 grams per kg of lean body mass. For me that will be around 900 grams of carbs. Now this is where it gets fun. The foods eaten will be HIGH GI and as low fat as possible (ie, lucky charms)
The reason is to get the fastest digestion possible to throw metabolism for a big loop.
OneBreath
Elite Mentor
yay! you guys eat like i do.
i dont do a carb up every weekend, but i do have one coming up in a few weeks...those pancakes and ice creams and lucky freaking charms sound pretty rad
im mostly looking forward to a 5 gallon drum of pasta.
What is your refeed schedule like? Do you use ketostx to test ketosis? I imagine based on that diet i saw ealier that you aren't having any issues with staying in ketosis
mattie o
New member
yes, i love those little sticks. i havent had the balls to really get into the carb cycling thing...my husband has done it, and he said it was great. i probably carb up every couple months or so, usually a weekends worth. it makes me feel like CRAP, and it takes at least a week for the bloat to go away...hmm.
im also a member of a low carb forum (www.lowcarber.org) and quite a few of those folks are anit-carb cycle...but there are some on there who swear by it. i dunno, do you guys thing that ckd is the only way to get totally cut (which is what im going for) or can i just stay low carb? i only get in about 7-18 g per day...very low, and i dont subtract fiber.
my goal "deadline" is my 10 year high school reunion july 31st...i started cutting cals, changing my workouts, and doing an EC stack on april 31st, so exactly 3 months. what do you guys think?
ps: ironwings, those waffles sound pretty righteous! i know what you mean, i make my stepdaughter pasta all the time, aaaaaahhhhgggg!
im also a member of a low carb forum (www.lowcarber.org) and quite a few of those folks are anit-carb cycle...but there are some on there who swear by it. i dunno, do you guys thing that ckd is the only way to get totally cut (which is what im going for) or can i just stay low carb? i only get in about 7-18 g per day...very low, and i dont subtract fiber.
my goal "deadline" is my 10 year high school reunion july 31st...i started cutting cals, changing my workouts, and doing an EC stack on april 31st, so exactly 3 months. what do you guys think?
ps: ironwings, those waffles sound pretty righteous! i know what you mean, i make my stepdaughter pasta all the time, aaaaaahhhhgggg!
OneBreath
Elite Mentor
yes, i love those little sticks. i havent had the balls to really get into the carb cycling thing...my husband has done it, and he said it was great. i probably carb up every couple months or so, usually a weekends worth. it makes me feel like CRAP, and it takes at least a week for the bloat to go away...hmm.
im also a member of a low carb forum (www.lowcarber.org) and quite a few of those folks are anit-carb cycle...but there are some on there who swear by it. i dunno, do you guys thing that ckd is the only way to get totally cut (which is what im going for) or can i just stay low carb? i only get in about 7-18 g per day...very low, and i dont subtract fiber.
my goal "deadline" is my 10 year high school reunion july 31st...i started cutting cals, changing my workouts, and doing an EC stack on april 31st, so exactly 3 months. what do you guys think?
ps: ironwings, those waffles sound pretty righteous! i know what you mean, i make my stepdaughter pasta all the time, aaaaaahhhhgggg!
I think refeeds are the key to getting "ripped". The reason being is that ripped assumes muscle. That you are hard, you have muscle, and your bodyfat is low. It's different than just being thin.
So if the goal is to be thin and there is no weightlifting, then refeeds wouldn't be necessary and would actually work against you perhaps.
So to get ripped we have 2 factors to consider. 1, hard muscles, and 2, continued fat loss.
So first, in order to have truly intense weight training sessions, you need muscle glycogen. When you are depleted from not having carbs, the intensity of your workouts suffer and you could even have some muscle wasting. We definitely don't want that.
Second, we need sustained fat loss. A big factor here is metabolism. Over time the body will adjust to the low carb diet and as you lower calories in an attempt to lose more fat, you metabolism will slow down. A periodic heavy refeed shocks the metabolism.
DAY 4
Meal 1:
2 omega 3 eggs
1 slices cheese
1 italian sausage link
32 fat, 3 carbs, 27 protein, 420 calories
Meal 2:
4 oz chicken
2 slices bacon
2 cups Romaine lettuce
1 tbsp Ceasar dressing
1 Low Carb wrap
19.5 fat, 7 carbs, 39 protein, 406 calories
Meal 3:
low carb almond bar
15 fat, 7 carbs, 3 protein, 180 calories
Meal 4:
Feta and Spinach stuffed chicken
1 tbsp olive oil
2 slices bacon
3 oz brocolli and carrots with butter and garlic
42 fat, 2 carbs, 38 protein, 570 calories
Totals:
108.5 fat, 19 carb, 107 protein, 1576 cals
DAY 5
Meal 1:
Atkins shake
1 tbsp peanut butter
2 tbsp flax meal
27.5 fat, 3 carbs, 23.5 protein, 390 calories
*felt bloated - blah
Meal 2:
4 oz chicken
1 slice bacon
2 leaves Romaine lettuce
1/4 cup avocado
1 slice provolone cheese
low carb tortilla
salsa
17.5 fat, 7 carbs, 39.5protein, 395.5 calories
Meal 3:
Almond bar
15 fat, 7 carbs, 3 protein, 180 calories
Meal 4:
Mushroom and Feta Flank Steak
1 tbsp parmesan oil
Salad of: Romaine lettuce, cucumbers, green peppers, onions, 2 slice bacon and 1 tbsp ceasar dressing
46 fat, 5 carbs, 44 protein, 642.5 calories
Totals:
106 fat, 26 carb, 110 protein, 1608 cals
Time for carb load day 6:
5 hours prior to final workout - 1 whole grain baguette (26 carbs)
2 hours prior to final workout - 25g carbs from orange juice
Meal 1:
2 omega 3 eggs
1 slices cheese
1 italian sausage link
32 fat, 3 carbs, 27 protein, 420 calories
Meal 2:
4 oz chicken
2 slices bacon
2 cups Romaine lettuce
1 tbsp Ceasar dressing
1 Low Carb wrap
19.5 fat, 7 carbs, 39 protein, 406 calories
Meal 3:
low carb almond bar
15 fat, 7 carbs, 3 protein, 180 calories
Meal 4:
Feta and Spinach stuffed chicken
1 tbsp olive oil
2 slices bacon
3 oz brocolli and carrots with butter and garlic
42 fat, 2 carbs, 38 protein, 570 calories
Totals:
108.5 fat, 19 carb, 107 protein, 1576 cals
DAY 5
Meal 1:
Atkins shake
1 tbsp peanut butter
2 tbsp flax meal
27.5 fat, 3 carbs, 23.5 protein, 390 calories
*felt bloated - blah
Meal 2:
4 oz chicken
1 slice bacon
2 leaves Romaine lettuce
1/4 cup avocado
1 slice provolone cheese
low carb tortilla
salsa
17.5 fat, 7 carbs, 39.5protein, 395.5 calories
Meal 3:
Almond bar
15 fat, 7 carbs, 3 protein, 180 calories
Meal 4:
Mushroom and Feta Flank Steak
1 tbsp parmesan oil
Salad of: Romaine lettuce, cucumbers, green peppers, onions, 2 slice bacon and 1 tbsp ceasar dressing
46 fat, 5 carbs, 44 protein, 642.5 calories
Totals:
106 fat, 26 carb, 110 protein, 1608 cals
Time for carb load day 6:
5 hours prior to final workout - 1 whole grain baguette (26 carbs)
2 hours prior to final workout - 25g carbs from orange juice
OneBreath
Elite Mentor
This is our first week on this protocol. Last year i did the anabolic diet for 3 months and made great progress (my avatar was taken right after I ended it).
In the anabolic diet you do a 2 day carbup. I think this might be a bit too much, at least when fatloss is the goal.
This particular protocol is very specific and even the workouts are planned around the carbload. It's meant to speed up metabolism and give you 2 killer workouts at the beginning of the week. Then the rest of the week is devoted to fat burning while in ketosis.
If you decide to start you could ease into it with a 14 day cycle. So instead of every saturday you could do it every other saturday. You could limit it to 24 hours and keep the fat as low as possible during this period.
The way you gauge how fast your metabolism is speeding up is based on how long it takes to get back to your weight after the carbup. You mentioned it took a full week. This isn't so good. Ideally you could get it down to 3 or 2 days. Then you know your metabolism is screaming.
We'll post up how saturday goes. I think it's going to be fun
mattie o
New member
ok, that sounds like something i could try.
you know, i didnt realize that on the carb up, it should be mainly just carbs--not fat as well. im thinking the reason it took me so long to feel normal again after my carb weekends is because i was eating fat and carbs, not to mention drinking a bunch of booze. so i wasnt doing it properly. but every other saturday might be cool.
you guys enjoy the carbs this weekend1 what are you most looking forward to?
you know, i didnt realize that on the carb up, it should be mainly just carbs--not fat as well. im thinking the reason it took me so long to feel normal again after my carb weekends is because i was eating fat and carbs, not to mention drinking a bunch of booze. so i wasnt doing it properly. but every other saturday might be cool.
you guys enjoy the carbs this weekend1 what are you most looking forward to?
