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So I'm thinking about starting a CKD, i need some meal ideas.
- Thread starter OneBreath
- Start date
;-)
Not too much. I've been on a low estrogen bc for 17 years and am pretty stable. A little water weight but no more than a pound or two. Right now I don't have a cycle - I assume my BF% is too low.
Some do gain weight when going on a BC but if you get a low estrogen pill or a no estrogen (such as an IUD) there are no worries. Yasmin is a good choice. I would only consider it if you are really having problems and want to be more regulated.
For 12 weeks now I have been dieting for the first time in my life and I struggle with water a little. We aren't sure what is causing it. 4 weeks ago I cut calories significantly and blew up like a fish. I mean really - blew up. I had to take a water pill for 5 days to get it off of me. Yuck. I could literally feel it under my skin and my face felt like it was going to burst!
Hang in there....
yeah i was doing a low carb high protien diet for several months...then decided about 4 weeks ago to go at this ketosis diet very strict.....had great results...I lost about 6%bf in 4 weeks however...back started hurting and then went to doc who said had blood in urine...probably related to a small stone....doc recommended to cut protien intake by 1/3 and leave the ketosis stuff alone for awhile...have follow up visit next week...I figure i just over taxed my kidneys. NOt saying this will happen to everyone..just wanted people to know not smart to do it for long periods of time
went to the pharmacy yesterday, bought some ketostix.
the thing was that they would have to be ordered first...so i must wait to thursday to get them
i also took my bf...13%! me lean mass is 70,1 kg...now i weigh 80,1 kg.
80,1kg=176,59 pounds
Calories for fat loss: 2120 (bodyweight x 12)
protein:176,6 g 706,4 cals
2120-706,4= 1413,6 cals
1413,6/9=157.06 g fat
am i not doing this right....onebreath said that the fat is supposed to be higher than the protein.
onebreath...can u help me this last time bro.....?
and another thing....on the first carbup day, friday night...the fat, is it supossed to be under your bodyweight that day also or is it just on saturday?
the thing was that they would have to be ordered first...so i must wait to thursday to get them
i also took my bf...13%! me lean mass is 70,1 kg...now i weigh 80,1 kg.
80,1kg=176,59 pounds
Calories for fat loss: 2120 (bodyweight x 12)
protein:176,6 g 706,4 cals
2120-706,4= 1413,6 cals
1413,6/9=157.06 g fat
am i not doing this right....onebreath said that the fat is supposed to be higher than the protein.
onebreath...can u help me this last time bro.....?
and another thing....on the first carbup day, friday night...the fat, is it supossed to be under your bodyweight that day also or is it just on saturday?
Here are the calculations that Lyle McDonald uses (author of The Ketogenic Diet: A Complete Guide)
*Note I am using body weight as lbs in calculations unless otherwise specified. Some prefer to use lean muscle mass instead of body weight (theory from Burn the Fat, Feed the Muscle - Tom Venuto)
Daily Low Carb (marcu your numbers are in blue)
Calories: 10 or 12 x body weight 2110
Protein*: .9 x body weight 158g, 634 calories
Carbs: >30 for everyone 30g, 120 calories
Fat: remainder of calories alloted 151g, 1356 calories
Carb Load (24 - 36 hours) assumes workout is in the late afternoon or evening
1. 5 hours prior to depletion workout consume 25 - 50g complex carbs with your normal high fat meal
2. 2 hours prior to depletion workout consumer 25 - 50g fructose carbs (100% fruit juice or fruit itself)
3. Immediately following workout consume 1.5g high GI carbs per kg of body weight with about half of that number in protein. A whey shake with honey or sugar is perfect for this. 120g carbs, 60g protein
4. 2 hours later consume approximately 200 carbs as part of your carb up prior to bed. This particular meal ideally contains fat and is not going to make or break your carb up. Just simply get some carbs in with fat and little protein. We like fresh made pizza for this.
5. Sleep
6. Carb Load continues - some find it beneficial to eat an equal amount of carbs every 2 hours while others will crame it in to 1, 2, or 3 meals. Research has shown that is is not the frequency that matters - only quantity.
Calories: 2 x maintenance calories
Carbs: 4.5g high GI carbs x body weight 792g, 3168 calories
Protein and Fat: remainder of calories are equally divided*
*Some stay as low as possible with both of these. Neither slow glucose synthesis however some find protein and fat with the high GI carbs blunts hunger and they can't get enough carbs in. The #1 rule is that you have to get all your carbs in. Period. The rest doesn't matter as long as you are within your calorie range for the carb load.
7. As the day winds down start to include slower digesting carbs - low GI carbs*
*What works well for onebreath and I is to focus on the sugar morning to mid afternoon where you will be getting very little fat and protein. Then in the evening have a pasta, bread, tortilla, rice like carb with the fat and protein we need to make up for the day. Worrying more about the carb content.
8. Next morning perform low intensity cardio for 45 - 60 minutes.
9. The training on Monday/Tuesday depends on how long you did your carb load. For 24 hours (from the time you ended your depletion workout to 24 hours later - including sleep) you would perform 3 sets of 10 - 12 reps for each body part. For 36 hours (onebreath and I do) perform 4 - 6 sets of 10 - 12 reps for each bodypart. I think onebreath posted workouts on this thread that will hit each muscle group needing to be worked. This is important. One muscle can't steal glucose from another so you have to deplete them individually.
10. The first couple of days you are back on low carb we prefer to have little to no carbs on those days to bring us into ketosis faster. This seems to work well and is a common practice.
__________________
Hope that helps everyone. Never hurts to repeat it. I would strongly recommend purchasing "A Ketogenic Diet: A Complete Guide" by Lyle McDonald to anyone considering this diet.
*Note I am using body weight as lbs in calculations unless otherwise specified. Some prefer to use lean muscle mass instead of body weight (theory from Burn the Fat, Feed the Muscle - Tom Venuto)
Daily Low Carb (marcu your numbers are in blue)
Calories: 10 or 12 x body weight 2110
Protein*: .9 x body weight 158g, 634 calories
Carbs: >30 for everyone 30g, 120 calories
Fat: remainder of calories alloted 151g, 1356 calories
Carb Load (24 - 36 hours) assumes workout is in the late afternoon or evening
1. 5 hours prior to depletion workout consume 25 - 50g complex carbs with your normal high fat meal
2. 2 hours prior to depletion workout consumer 25 - 50g fructose carbs (100% fruit juice or fruit itself)
3. Immediately following workout consume 1.5g high GI carbs per kg of body weight with about half of that number in protein. A whey shake with honey or sugar is perfect for this. 120g carbs, 60g protein
4. 2 hours later consume approximately 200 carbs as part of your carb up prior to bed. This particular meal ideally contains fat and is not going to make or break your carb up. Just simply get some carbs in with fat and little protein. We like fresh made pizza for this.
5. Sleep
6. Carb Load continues - some find it beneficial to eat an equal amount of carbs every 2 hours while others will crame it in to 1, 2, or 3 meals. Research has shown that is is not the frequency that matters - only quantity.
Calories: 2 x maintenance calories
Carbs: 4.5g high GI carbs x body weight 792g, 3168 calories
Protein and Fat: remainder of calories are equally divided*
*Some stay as low as possible with both of these. Neither slow glucose synthesis however some find protein and fat with the high GI carbs blunts hunger and they can't get enough carbs in. The #1 rule is that you have to get all your carbs in. Period. The rest doesn't matter as long as you are within your calorie range for the carb load.
7. As the day winds down start to include slower digesting carbs - low GI carbs*
*What works well for onebreath and I is to focus on the sugar morning to mid afternoon where you will be getting very little fat and protein. Then in the evening have a pasta, bread, tortilla, rice like carb with the fat and protein we need to make up for the day. Worrying more about the carb content.
8. Next morning perform low intensity cardio for 45 - 60 minutes.
9. The training on Monday/Tuesday depends on how long you did your carb load. For 24 hours (from the time you ended your depletion workout to 24 hours later - including sleep) you would perform 3 sets of 10 - 12 reps for each body part. For 36 hours (onebreath and I do) perform 4 - 6 sets of 10 - 12 reps for each bodypart. I think onebreath posted workouts on this thread that will hit each muscle group needing to be worked. This is important. One muscle can't steal glucose from another so you have to deplete them individually.
10. The first couple of days you are back on low carb we prefer to have little to no carbs on those days to bring us into ketosis faster. This seems to work well and is a common practice.
__________________
Hope that helps everyone. Never hurts to repeat it. I would strongly recommend purchasing "A Ketogenic Diet: A Complete Guide" by Lyle McDonald to anyone considering this diet.
I'll let onebreath reply. Theory goes that you want fat to be the primary source of your diet. The calculations typically have your protein sitting just a tad over your fat. However, onebreath uses .8 instead of .9 to calculate his fat which leaves his protein a tad under his fat. This is working well for him.went to the pharmacy yesterday, bought some ketostix.
the thing was that they would have to be ordered first...so i must wait to thursday to get them
i also took my bf...13%! me lean mass is 70,1 kg...now i weigh 80,1 kg.
80,1kg=176,59 pounds
Calories for fat loss: 2120 (bodyweight x 12)
protein:176,6 g 706,4 cals
2120-706,4= 1413,6 cals
1413,6/9=157.06 g fat
am i not doing this right....onebreath said that the fat is supposed to be higher than the protein.
onebreath...can u help me this last time bro.....?
and another thing....on the first carbup day, friday night...the fat, is it supossed to be under your bodyweight that day also or is it just on saturday?
Because it is so easy to get more protein than fat (particularly if your diet contains chicken, seafood or pork) it is wise to chose foods that have a higher fat content than protein or at least narrow the ratio. Build your diet with those key foods and then add additional lower fat, higher protein sources to meet your protein needs. We find that bacon, saudage, cheese, eggs, full fat dressing, and 80/20 hamburger are staples. Then we add vegetables, chicken and other foods to fill in the gaps.
The CKD is very individualized and they recommend taking the first three weeks to get to know what your body needs by how it responds. That doesnt mean cheating on the diet - it means playing with the numbers a bit each week to see what works best.
marcu - I know onebreath will help you as you go to adjust if you need it. Keep your thoughts on these three most important things:
1. Meet fat needs and keep carbs under 30g on low carb days (we prefer carbs to be veggies only so that you continue to get sufficient vitamins and minerals)
2. Ensure enough carbs are consumed during carb load
3. Train hard as designed for this diet
- You are going to do great!
Last little bit of info for this early morning ;-)
While on this diet it is common to have a deficiency in sodium, potassium, and magnesium. This deficiency can cause dehydration and muscle cramping. If you feel you might be depleted you can add the following supplements (advised by Lyle McDonald):
3 -5g sodium in addition to what is naturally in food - sea salt is a good source of this
1 gram of additional potassium - supplement
300mg Magnesium - supplement
While on this diet it is common to have a deficiency in sodium, potassium, and magnesium. This deficiency can cause dehydration and muscle cramping. If you feel you might be depleted you can add the following supplements (advised by Lyle McDonald):
3 -5g sodium in addition to what is naturally in food - sea salt is a good source of this
1 gram of additional potassium - supplement
300mg Magnesium - supplement
OneBreath
Elite Mentor
went to the pharmacy yesterday, bought some ketostix.
the thing was that they would have to be ordered first...so i must wait to thursday to get them
i also took my bf...13%! me lean mass is 70,1 kg...now i weigh 80,1 kg.
80,1kg=176,59 pounds
Calories for fat loss: 2120 (bodyweight x 12)
protein:176,6 g 706,4 cals
2120-706,4= 1413,6 cals
1413,6/9=157.06 g fat
am i not doing this right....onebreath said that the fat is supposed to be higher than the protein.
onebreath...can u help me this last time bro.....?
and another thing....on the first carbup day, friday night...the fat, is it supossed to be under your bodyweight that day also or is it just on saturday?
Ironwings straightened me out on this. For my personal calculations fat is greater than protein. For some egotistical reason i guess i assumed that fat>protein was a rule.
However basic math shows that as your total calorie intake goes down the fat and protein will eventually even out and then flipflop. The determining factors are how low you take your daily calories and which method you use to calculate your protein.
Sorry for the confusion. i really have no idea where i got the idea that fat>protein was a "rule".
Refer to ironwings post for details on the calculations. It sounds like you are doing good. Keep it up.
OneBreath
Elite Mentor
Normally i would say yes but the top priority for the week is depleting your muscle glycogen. If you do in fact feel too bad to lift weights this week then i wouldn't do a carbup this weekend. If your muscle glycogen stores are full then those carbs might go to the places we don't want them to go.
mattie o
New member
hmm. fridays depletion work out was intersting. i felt like i worked my balls off, but i wasnt crawling from the gym or sore the next day or anything...heres what we did:
seated military press
dumbell flys on the incline bench
preacher curls
tricep pulldowns
pec deck
lat pulldowns
calf raises
quad machine
hammy machine
adductor machine
hanging leg lifts
kettleball thingys (on scotts first set of these he puked all over he he)
all of these, 3x10-12, as heavy as i could stand.
scott said he ate some carbs right before his workout, i guess he read somewhere that would give him a little push for the lift, but he was having way more trouble than i was, he was a zombie when we left there, and i felt like a rock star! hmm. i dont know, i guess i just sort of felt like i didnt work hard enough or something.
the carb up went ok i guess, i tried to keep the fat as low as possible, and this time i tried to eat some carbs every 2 hours or so...i think i did ok, except for some damn cocktails. i know weve touched on this subject before in this thread, but ill ask again...how detrimental is alcohol during a carb up? i mean, i know its not a good idea ever when trying to lose fat, but....?
anyway. sunday morning i went for a 30-minute brisk walk/jog, ate very little all day sunday (except for the aforementioned cocktails, grrrr, we went to a barbeque) so i feel ok today. horribly sunburned and possibly a bit dehydrated. i forgot my effing ketostix too, so wont be able to test for ketosis this afternoon like i wanted to. o well.
sooooooooo, upper body work out today, and i think ill throw some extra cardio in as well, as my punishment for being naughty.
hows everyone else doin?
seated military press
dumbell flys on the incline bench
preacher curls
tricep pulldowns
pec deck
lat pulldowns
calf raises
quad machine
hammy machine
adductor machine
hanging leg lifts
kettleball thingys (on scotts first set of these he puked all over
he he)all of these, 3x10-12, as heavy as i could stand.
scott said he ate some carbs right before his workout, i guess he read somewhere that would give him a little push for the lift, but he was having way more trouble than i was, he was a zombie when we left there, and i felt like a rock star! hmm. i dont know, i guess i just sort of felt like i didnt work hard enough or something.
the carb up went ok i guess, i tried to keep the fat as low as possible, and this time i tried to eat some carbs every 2 hours or so...i think i did ok, except for some damn cocktails. i know weve touched on this subject before in this thread, but ill ask again...how detrimental is alcohol during a carb up? i mean, i know its not a good idea ever when trying to lose fat, but....?
anyway. sunday morning i went for a 30-minute brisk walk/jog, ate very little all day sunday (except for the aforementioned cocktails, grrrr, we went to a barbeque) so i feel ok today. horribly sunburned and possibly a bit dehydrated. i forgot my effing ketostix too, so wont be able to test for ketosis this afternoon like i wanted to. o well.
sooooooooo, upper body work out today, and i think ill throw some extra cardio in as well, as my punishment for being naughty.
hows everyone else doin?
OneBreath
Elite Mentor
hmm. fridays depletion work out was intersting. i felt like i worked my balls off, but i wasnt crawling from the gym or sore the next day or anything...heres what we did:
seated military press
dumbell flys on the incline bench
preacher curls
tricep pulldowns
pec deck
lat pulldowns
calf raises
quad machine
hammy machine
adductor machine
hanging leg lifts
kettleball thingys (on scotts first set of these he puked all over
all of these, 3x10-12, as heavy as i could stand.
scott said he ate some carbs right before his workout, i guess he read somewhere that would give him a little push for the lift, but he was having way more trouble than i was, he was a zombie when we left there, and i felt like a rock star! hmm. i dont know, i guess i just sort of felt like i didnt work hard enough or something.
the carb up went ok i guess, i tried to keep the fat as low as possible, and this time i tried to eat some carbs every 2 hours or so...i think i did ok, except for some damn cocktails. i know weve touched on this subject before in this thread, but ill ask again...how detrimental is alcohol during a carb up? i mean, i know its not a good idea ever when trying to lose fat, but....?
anyway. sunday morning i went for a 30-minute brisk walk/jog, ate very little all day sunday (except for the aforementioned cocktails, grrrr, we went to a barbeque) so i feel ok today. horribly sunburned and possibly a bit dehydrated. i forgot my effing ketostix too, so wont be able to test for ketosis this afternoon like i wanted to. o well.
sooooooooo, upper body work out today, and i think ill throw some extra cardio in as well, as my punishment for being naughty.
hows everyone else doin?
Hey, ironwings posted some specifics about alcohol in a few posts back but i just thought of something, don't most cocktails have sugar? So it would be really bad on a no carb day.
mattie o
New member
haha, good call, i sort of use that term loosely for any type of adult beverage...i should have specified. it was white wine, which is very low carb, and that was on my carb up day...then on sunday (no carb day) i had a bit of white wine and some moonshine...which is like a billion proof, and i think i read somewhere that if a given alcohol is over 80 proof, it has no carbs?
the truth is, i know better, booze on any diet plan is dumb. i guess i just wanted to hear i didnt ruin everything
OneBreath
Elite Mentor
haha, good call, i sort of use that term loosely for any type of adult beverage...i should have specified. it was white wine, which is very low carb, and that was on my carb up day...then on sunday (no carb day) i had a bit of white wine and some moonshine...which is like a billion proof, and i think i read somewhere that if a given alcohol is over 80 proof, it has no carbs?
the truth is, i know better, booze on any diet plan is dumb. i guess i just wanted to hear i didnt ruin everything
There wasn't any fruit in that moonshine was it? lol, that brings back some OLD memories. We would have peaches at the bottom that we would eat after finishing the bottle. Holy shit.
mattie o
New member
indeed, i did eat 2 strawberries from the bottom of the jar, and i only had sips of the other kinds. i dont think i had that much...do they make that with sugar? i sure hope not. i mean 2 measly strawberries is only like 2 carbs, but....?
ya, that stuff is hard core. i felt like i was drinking strawberry flavored fingernail polish remover. woah!
i sure hope not. i mean 2 measly strawberries is only like 2 carbs, but....?ya, that stuff is hard core. i felt like i was drinking strawberry flavored fingernail polish remover. woah!
OneBreath
Elite Mentor
indeed, i did eat 2 strawberries from the bottom of the jar, and i only had sips of the other kinds. i dont think i had that much...do they make that with sugar?
ya, that stuff is hard core. i felt like i was drinking strawberry flavored fingernail polish remover. woah!
There is a ton of sugar in it from what i recall but i have no idea if it's chemical structure remains the same. I want to say that it's entirely corn and sugar.
This recipe calls for 5 pounds of sugar to 3 gallons of water:
How to make moonshine | Wise Bread
mattie o
New member
holy lord. hmm. well, thats what i was afraid of. but i just googled some stuff, and it mostly said moonshine has no carbs. i dont know. not i deal for the first day after carb up, although id be shocked if i went over 20 carbs for the whole day. grrr.
k, just entered what i had to eat yesterday, and including those effing strawberries, im at around 12 carbs. so i had a bit of room if moonshine does indeed have carbs.
k, just entered what i had to eat yesterday, and including those effing strawberries, im at around 12 carbs. so i had a bit of room if moonshine does indeed have carbs.
OneBreath
Elite Mentor
It's definitely made with a shitton of sugar and yeast. Yet i imagine that the chemical structure of the end product is completely different. It's tough to say.
The ketostix should be able to clear it up.
Girl remember that when it says >30g carbs. It is talking about carbs from veggies. Absolutely no sugar no matter how many carbs you can have. The sugar stops the process of ketosis. I've been seeing tons of people gaining lots of fat on this diet simply because they are not getting their carbs right - even if under 30g. Stick to veggies for your carbs. No slip ups.
mattie o
New member
hmm. ive consumed very tiny bits of sugar before and stayed in ketosis. not on purpose of course, you know, accidentaly taking a bite of something that had some sort of sauce that had sugar in it, or peanut butters that are made with real sugars (i stick with the all natural stuff now.) i can TOTALLY taste even the tiniest bit. i dont eat many veggies, maybe a salad here and there, but most of my carbs come from cheese, which has a tiny bit, i count each egg i eat as 1, my pwo shake only has a couple...i never seem to go over 15 or so.....staying under 20 works for me, as far as ketosis goes as long as im eating as clean as i can during the week. i did f*** up with the moonshine, even if it didnt have carbs, it still made me feel like crap today...ugh.
oh well, onward and upward! i dont think i TOTALLY ruined all my hard work
as long as im eating as clean as i can during the week. i did f*** up with the moonshine, even if it didnt have carbs, it still made me feel like crap today...ugh.oh well, onward and upward!
i dont think i TOTALLY ruined all my hard work 
cobracock1979
Member
Also - ketostix are not the best way of measuring Ketosis, they can be very innacurate. there is something similar but is more accurate - will try and remember what they are called.
OneBreath
Elite Mentor
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 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.
This is a great thread. You guys are awesome.
mattie o
New member
DUDE. i was 135 before, then monday afternoon i was at the gym, and i thought what the hell, ill hop on the scale...142! yikes! now, i know better than to weigh in the afternoon anyway, plus, my monthly friend came to visit me. so im a big ol water buffalo. ugh. i tried not freak out. carboHYDRATE, right?!
ill weigh again on friday morning, see where im at. in the meantime, im enjoying a t bone steak. yay!
OneBreath
Elite Mentor
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.
pinkiron
New member
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!
OneBreath
Elite Mentor
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
New member
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
Elite Mentor
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.
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.
I'm starving ;-)
OneBreath
Elite Mentor
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
New member
wow this is a big ass thread man. First time I have seen it
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.
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.
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...
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
Elite Mentor
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
Elite Mentor
Come on in and join us. We're spreading ketosis cheer.
OneBreath
Elite Mentor
mattie o
New member
ooooook. still at 139 this morning. its the 4th day of my cycle, so in theory, the water could be gone...f***. my only hope is that ive acually gained some muscle, thus am a little denser.
i took a picture similar to my avatar yesterday (that one was taken may 5th) under the same circumstances: early morning, after cardio, empty stomach, lying down. the only difference was that in the one i took yesterday, it was the 3rd day of my intruder. i put them up side by side on my computer screen, and much to my surprise, in the one i took yesterday, i looked a bit tighter and smaller....despite being bloated. this made me happy, i made scott confirm this observation.
so all this is making me think...should i reassess my goal weight? i dont know. i havent measured, im scared. but i feel like im looking ok-ish, for having the intruder.
calories yesterday were thus:
1682 (too much?) 67% fat, (125.2 g) 28% protein (119.5 g ), 5% carbs (21.7 g)
good times. did 2 cardio sessions yesterday, 45 min in the morning, 30 minutes in the afternoon. (LISS)
did another 45 minutes this morning.
i took a picture similar to my avatar yesterday (that one was taken may 5th) under the same circumstances: early morning, after cardio, empty stomach, lying down. the only difference was that in the one i took yesterday, it was the 3rd day of my intruder. i put them up side by side on my computer screen, and much to my surprise, in the one i took yesterday, i looked a bit tighter and smaller....despite being bloated. this made me happy, i made scott confirm this observation.
so all this is making me think...should i reassess my goal weight? i dont know. i havent measured, im scared. but i feel like im looking ok-ish, for having the intruder.
calories yesterday were thus:
1682 (too much?) 67% fat, (125.2 g) 28% protein (119.5 g ), 5% carbs (21.7 g)
good times. did 2 cardio sessions yesterday, 45 min in the morning, 30 minutes in the afternoon. (LISS)
did another 45 minutes this morning.
OneBreath
Elite Mentor
Good day.
I'm thinking that once that water weight is gone you are going to be leaner than you think. It's masking your progress. If your photos show you are leaner, then imagine that water being gone.
Couple of things:
How much water are you drinking each day?
How much sodium are you taking in?
What supplements are you using (i think i recall ECA)?
mattie o
New member
-about a gallon a day
-ive cut WAY down here...i should be ok. how much are we allowed a day? i cant tell ive done better because i dont get that yucky feeling in my hands and feet when im doing cardio, like theyre gonna pop off. plus, ive cut out 95% of the proccessed crap i was eating.
-supps are multi vitamin, fish oil, and EC stack.
i do this every month. my hormonal brain thinks "i gained all the fat baaaaaaaaaaaack!" when really i know (do i?!) that if i shut my pie hole and just wait, it will be ok. i guess this time its different becuase of all the new variables...ec, stack, calorie cutting, carb cycling, different workouts...
-ive cut WAY down here...i should be ok. how much are we allowed a day? i cant tell ive done better because i dont get that yucky feeling in my hands and feet when im doing cardio, like theyre gonna pop off. plus, ive cut out 95% of the proccessed crap i was eating.
-supps are multi vitamin, fish oil, and EC stack.
i do this every month. my hormonal brain thinks "i gained all the fat baaaaaaaaaaaack!" when really i know (do i?!) that if i shut my pie hole and just wait, it will be ok. i guess this time its different becuase of all the new variables...ec, stack, calorie cutting, carb cycling, different workouts...
OneBreath
Elite Mentor
You should be fine then. A gallon is good, watching sodium, and nothing in your supps so it has to be your cycle. Hopefully it will come off soon so you can see where you are. Of course eventually it will.
mattie o
New member
your right. sometimes i just wanna hear what i already know. he he DAMN YOU EVE! hope that apple was DELICIOUS!
woops, i actually had 1728 calories, including some whey protein after my morning cardio. do you guys think thats too many calories? i keep recalculating how many i should stay under per day, and i keep getting a different number...
woops, i actually had 1728 calories, including some whey protein after my morning cardio. do you guys think thats too many calories? i keep recalculating how many i should stay under per day, and i keep getting a different number...
Last edited:
OneBreath
Elite Mentor
Its really kind of an unknown right now. Some say that just tasting something sweet on your tongue can trigger an insulin response (your body thinks sugar is on the way)
The general consensus is to stay away from artificial sweeteners but there is no real hard evidence to say that it will prevent you from reaching ketosis.
OneBreath
Elite Mentor
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.
OneBreath
Elite Mentor
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.
mattie o
New member
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
Elite Mentor
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
Elite Mentor
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!
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.
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
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
Elite Mentor
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.
thanks bro...ill do that.
REFORMATA
New member
You guys are fucking amazing. This info is fantastic. I will be starting out the CKD I decided, this sunday. I'm doin it. Onebreath, how do you feel about your creatine absorption w/o the glucose? Still okay?
And with the TKD, the main diff is you have the carbs befor intense lifting, and no other time, correct? Whereas on strict CKD you would only consume carbs on your refeed days...
Also, where are the pics from this alleged photo shoot?!?
And with the TKD, the main diff is you have the carbs befor intense lifting, and no other time, correct? Whereas on strict CKD you would only consume carbs on your refeed days...
Also, where are the pics from this alleged photo shoot?!?
OneBreath
Elite Mentor
You guys are fucking amazing. This info is fantastic. I will be starting out the CKD I decided, this sunday. I'm doin it. Onebreath, how do you feel about your creatine absorption w/o the glucose? Still okay?
And with the TKD, the main diff is you have the carbs befor intense lifting, and no other time, correct? Whereas on strict CKD you would only consume carbs on your refeed days...
Also, where are the pics from this alleged photo shoot?!?
Correct on the differences. Good question on the creatine. I never thought about it to be honest. I certainly didn't notice any difference.
I take 5mg post workout but also eat a good bit of salmon. I average around 24 to 36 ounces per week.
The photoshoot is temporarily postponed. More due to monetary reasons but i'll admit i'm relieved. I feel like i need another 4 solid weeks to lean out. I'm just getting warmed up with this carb manipulation stuff. I'll take some more progress pics sometime mid next week. That will make it about 5 weeks from the previous ones i posted.
mattie o
New member
hi hi, checkin in.
the wheels sorta fell off this week, as we just signed papers on a house and are moving...its hard to stick to any sort of program when moving. moving SUCKS. i have stuck to the diet diligently, but have not been to the gym as much as id like. however, i went above and beyond last week in the gym, so i feel slightly less guilty. ive only been once so far, for upper body, today we couldnt get in there, but we are doing some serious legs tomorrow. i have stayed below 1600 cals per day, under 20 carbs, etc.
i actually carbed up for 48 hours last time around (did i already tell you guys that? my brain is fried this week. did i mention moving blows ass?) so i think thats making me feel weird mentally...scott promises that ive never looked better, and that my body has transformed, even tho i havent seen a huge drop on the scale (sounds similar to what you might have experienced, ironwings?) i probably wont do that again, and this next time do a 24 hour one. 2 whole days was just too much for me, i felt like shit.
i really like this program, but im still figuring out if i can deal with the bloating/water retention every week. even tho i know its just water, its really frustrating. hopefully that will stabalize. im going to keep doing this for a few more weeks. i also think, to be honest, i could be a weeeee bit stricter on the carb ups. i havent totally bunged it up, but hey, if im gonna do something, im gonna do it right.
i like the way my lifts have been going, when i do the ab slings, i can see the beginnings of what i like to call "the little squares" (ie, im really starting to see some ab definition) so thats awesome.
you guys may have gathered, im VERY hard on myself and am definately my own worst critic. this week has been rough, work is crazy busy, we just bought a house so were broke and have to effing move from a 3 story apartment in 80 degree heat, and i feel guilty for not going balls out on my diet/workout program this week. plus, perhaps my bodys still getting used to this new regime, and im a little unhinged.
anyhooooooooo. hows everyone else doin?
the wheels sorta fell off this week, as we just signed papers on a house and are moving...its hard to stick to any sort of program when moving. moving SUCKS. i have stuck to the diet diligently, but have not been to the gym as much as id like. however, i went above and beyond last week in the gym, so i feel slightly less guilty. ive only been once so far, for upper body, today we couldnt get in there, but we are doing some serious legs tomorrow. i have stayed below 1600 cals per day, under 20 carbs, etc.
i actually carbed up for 48 hours last time around (did i already tell you guys that? my brain is fried this week. did i mention moving blows ass?) so i think thats making me feel weird mentally...scott promises that ive never looked better, and that my body has transformed, even tho i havent seen a huge drop on the scale (sounds similar to what you might have experienced, ironwings?) i probably wont do that again, and this next time do a 24 hour one. 2 whole days was just too much for me, i felt like shit.
i really like this program, but im still figuring out if i can deal with the bloating/water retention every week. even tho i know its just water, its really frustrating. hopefully that will stabalize. im going to keep doing this for a few more weeks. i also think, to be honest, i could be a weeeee bit stricter on the carb ups. i havent totally bunged it up, but hey, if im gonna do something, im gonna do it right.
i like the way my lifts have been going, when i do the ab slings, i can see the beginnings of what i like to call "the little squares" (ie, im really starting to see some ab definition) so thats awesome.
you guys may have gathered, im VERY hard on myself and am definately my own worst critic. this week has been rough, work is crazy busy, we just bought a house so were broke and have to effing move from a 3 story apartment in 80 degree heat, and i feel guilty for not going balls out on my diet/workout program this week. plus, perhaps my bodys still getting used to this new regime, and im a little unhinged.
anyhooooooooo. hows everyone else doin?
REFORMATA
New member
Mattie, if I could tell you one thing and one thing only, it would be DON'T EVER WEIGH YOURSELF AGAIN!!
What is this, the biggest loser??
My point: we are athletes. Not morbidly obese people on the brink of cardiovascular catastrophe!
Do what you did on your ab sling, STARE AT YOUR BODY when you need to see progress! Find new striations! You'll be gaining muscle and losing fat. The only thing really necessary (in my mind) is to weigh oneself before a cutting regimine, and after, along with bodyfat measurements, then to do the math and see how many pounds of fat you shredded.
I just think people focus on the scale far too much....in my HUMBLE opinion
What is this, the biggest loser??
My point: we are athletes. Not morbidly obese people on the brink of cardiovascular catastrophe!
Do what you did on your ab sling, STARE AT YOUR BODY when you need to see progress! Find new striations! You'll be gaining muscle and losing fat. The only thing really necessary (in my mind) is to weigh oneself before a cutting regimine, and after, along with bodyfat measurements, then to do the math and see how many pounds of fat you shredded.
I just think people focus on the scale far too much....in my HUMBLE opinion
OneBreath
Elite Mentor
Thanks bro. I wish i had some genetics helping me out. At 6'4" it's hard as hell to make calves look big. I'm currently doing them DC style. Just one set of 12 (pick whatever extension you want) and:
1. extend all the way up on the big toe
2. Do a slow negative taking 5 seconds to reach the bottom
3. stretch at the bottom for 15 seconds (feel it burn!)
4. repeat
12 reps and you'll realize why you only need 1 set. Do it twice a week.
OneBreath
Elite Mentor
hi hi, checkin in.
the wheels sorta fell off this week, as we just signed papers on a house and are moving...its hard to stick to any sort of program when moving. moving SUCKS. i have stuck to the diet diligently, but have not been to the gym as much as id like. however, i went above and beyond last week in the gym, so i feel slightly less guilty. ive only been once so far, for upper body, today we couldnt get in there, but we are doing some serious legs tomorrow. i have stayed below 1600 cals per day, under 20 carbs, etc.
i actually carbed up for 48 hours last time around (did i already tell you guys that? my brain is fried this week. did i mention moving blows ass?) so i think thats making me feel weird mentally...scott promises that ive never looked better, and that my body has transformed, even tho i havent seen a huge drop on the scale (sounds similar to what you might have experienced, ironwings?) i probably wont do that again, and this next time do a 24 hour one. 2 whole days was just too much for me, i felt like shit.
i really like this program, but im still figuring out if i can deal with the bloating/water retention every week. even tho i know its just water, its really frustrating. hopefully that will stabalize. im going to keep doing this for a few more weeks. i also think, to be honest, i could be a weeeee bit stricter on the carb ups. i havent totally bunged it up, but hey, if im gonna do something, im gonna do it right.
i like the way my lifts have been going, when i do the ab slings, i can see the beginnings of what i like to call "the little squares" (ie, im really starting to see some ab definition) so thats awesome.
you guys may have gathered, im VERY hard on myself and am definately my own worst critic. this week has been rough, work is crazy busy, we just bought a house so were broke and have to effing move from a 3 story apartment in 80 degree heat, and i feel guilty for not going balls out on my diet/workout program this week. plus, perhaps my bodys still getting used to this new regime, and im a little unhinged.
anyhooooooooo. hows everyone else doin?
Hey, i'm hanging in trying to get a hang of not having carbups to look forward to
I do not envy you. Moving will absolutely drain you and wreck motivation. i would just accept that right now your program is not 100% because of the circumstances and focus on finishing the move and getting back to 100% then.
Also i'd say listen to your husband. He's able to look at you with perspective when you can't. Your view is being filtered through all of the negatives (scale weight hasn't gone done, i haven't been strict on my carbups, etc). He's seeing the difference while you can't. Hang in there!
Good luck on legs. Try to take all of your frustrations out then.
mattie o
New member
Mattie, if I could tell you one thing and one thing only, it would be DON'T EVER WEIGH YOURSELF AGAIN!!
What is this, the biggest loser??
My point: we are athletes. Not morbidly obese people on the brink of cardiovascular catastrophe!
Do what you did on your ab sling, STARE AT YOUR BODY when you need to see progress! Find new striations! You'll be gaining muscle and losing fat. The only thing really necessary (in my mind) is to weigh oneself before a cutting regimine, and after, along with bodyfat measurements, then to do the math and see how many pounds of fat you shredded.
I just think people focus on the scale far too much....in my HUMBLE opinion
you know, your RIGHT! im not gonna weigh anymore, maybe ill do it in a month or so...maybe
mattie o
New member
Hey, i'm hanging in trying to get a hang of not having carbups to look forward to
I do not envy you. Moving will absolutely drain you and wreck motivation. i would just accept that right now your program is not 100% because of the circumstances and focus on finishing the move and getting back to 100% then.
Also i'd say listen to your husband. He's able to look at you with perspective when you can't. Your view is being filtered through all of the negatives (scale weight hasn't gone done, i haven't been strict on my carbups, etc). He's seeing the difference while you can't. Hang in there!
Good luck on legs. Try to take all of your frustrations out then.
good call
i think ill just stick to my diet this week, not carb up on friday, and then ill do a carb up next friday. it turns out moving is an ok workout anyway. he he...i woke up quite small today, i feel very tight, so thats good. im still doing the EC stack. im starting to think maybe im very sensitive to water retention. im going to keep a closer eye on the salt. all i have to eat today is whey protein and all natural pb, i forgot to leave myself out some food for a couple days, these are the only 2 food items i didnt pack! haha
I have extensive experience with water retentionhi hi, checkin in.
the wheels sorta fell off this week, as we just signed papers on a house and are moving...its hard to stick to any sort of program when moving. moving SUCKS. i have stuck to the diet diligently, but have not been to the gym as much as id like. however, i went above and beyond last week in the gym, so i feel slightly less guilty. ive only been once so far, for upper body, today we couldnt get in there, but we are doing some serious legs tomorrow. i have stayed below 1600 cals per day, under 20 carbs, etc.
i actually carbed up for 48 hours last time around (did i already tell you guys that? my brain is fried this week. did i mention moving blows ass?) so i think thats making me feel weird mentally...scott promises that ive never looked better, and that my body has transformed, even tho i havent seen a huge drop on the scale (sounds similar to what you might have experienced, ironwings?) i probably wont do that again, and this next time do a 24 hour one. 2 whole days was just too much for me, i felt like shit.
i really like this program, but im still figuring out if i can deal with the bloating/water retention every week. even tho i know its just water, its really frustrating. hopefully that will stabalize. im going to keep doing this for a few more weeks. i also think, to be honest, i could be a weeeee bit stricter on the carb ups. i havent totally bunged it up, but hey, if im gonna do something, im gonna do it right.
i like the way my lifts have been going, when i do the ab slings, i can see the beginnings of what i like to call "the little squares" (ie, im really starting to see some ab definition) so thats awesome.
you guys may have gathered, im VERY hard on myself and am definately my own worst critic. this week has been rough, work is crazy busy, we just bought a house so were broke and have to effing move from a 3 story apartment in 80 degree heat, and i feel guilty for not going balls out on my diet/workout program this week. plus, perhaps my bodys still getting used to this new regime, and im a little unhinged.
anyhooooooooo. hows everyone else doin?
I've always had the issue and it is exaggerated with less body fat. Hang in there....you are doing great!
Oh no, that isn't the case. Just the lower in body fat you get the more you can notice the tiniest bit of water - and even feel it under the skin. Argh...
mattie o
New member
aaahhh, i gotcha. yes, that makes more sense. well, im feelin it today for sure, it was near impossible to stick to any sort of diet during the move, so basically from thurday afternoon to sunday night i ate whatever was available (which wasnt much). i dont feel that horrible about it, as i feel like i did a full body workout 4 days in a row...turns out moving is a great workout! especially the landscaping part....wow. so im back on track today, and things are good. actually, when i got up this morning for work and looked at myself in the mirror for the first time in 4 days (seems like) it wasnt as bad as i thought.
i had originally scheduled an upper body workout for this afternoon, but i have alot of pulling weeds and flowerbed edging to do, and im thinking that might qualify as upper body for now...i think i may have over exerted myself when we were moving, so i might try and take it easy.
especially the landscaping part....wow. so im back on track today, and things are good. actually, when i got up this morning for work and looked at myself in the mirror for the first time in 4 days (seems like) it wasnt as bad as i thought. i had originally scheduled an upper body workout for this afternoon, but i have alot of pulling weeds and flowerbed edging to do, and im thinking that might qualify as upper body for now...i think i may have over exerted myself when we were moving, so i might try and take it easy.
OneBreath
Elite Mentor
aaahhh, i gotcha. yes, that makes more sense. well, im feelin it today for sure, it was near impossible to stick to any sort of diet during the move, so basically from thurday afternoon to sunday night i ate whatever was available (which wasnt much). i dont feel that horrible about it, as i feel like i did a full body workout 4 days in a row...turns out moving is a great workout!
i had originally scheduled an upper body workout for this afternoon, but i have alot of pulling weeds and flowerbed edging to do, and im thinking that might qualify as upper body for now...i think i may have over exerted myself when we were moving, so i might try and take it easy.
Its great to hear you're getting back on track. I'm got sick as a dog over the weekend and i'm still recovering. I had a good workout today and will try again tomorrow. Being sick sucks ass. It also seems to cause late night food cravings.
mattie o
New member
that blows dude! hope your feeling better. with me its the friggin allergies.
soooo...it turns out that weeding/edging/raking flowerbeds does qualify as an upperbody workout, especially if you do it for 2 hours. so at least im getting some activity, even if i cant make it into the gym.
as far as diet goes...i am just NOT HUNGRY. it might be the epphies, but i forgot to take them for 3 days over the weekend, and i still wasnt hungry. like, ever. this is good for me tho.
i dont think im gonna carb up this weekend, as i dont feel im doing the workouts that should coincide with carbing up. so i think ill just stick with super low carb, and i have so much to do around the house that at least im getting some activity. im totally exhausted, im sore right down to my hands. the yard looks killer tho.
looking back, i dont feel to bad about not sticking to things for 4 days or so. sometimes "life" just gets in the way!
mattie o
New member
ugh. im still so exhausted. last night i didnt do any strenuous yard work, sort of took the night off. didnt go to the gym. stayed low carb, but had 2000 or so calories. probably not that big of deal, as the previous 2 days i had 1150 or so. i have a carb up scheduled for next weekend, so im wanting to hit the gym pretty hard between now and then, but on the other hand, i feel like my body is completely wiped out. so should i just stay low carb until then, take the week of from the gym this week, rest, and hit it hard on monday? plus, this weekend is alot more yard work. ALOT. i dont want to risk getting sick or anything.
i still look and feel quite small, despite the fact i havent been that strict. maybe a little break is what i needed.
i still look and feel quite small, despite the fact i havent been that strict. maybe a little break is what i needed.
i was getting tired as hell at work and coulndnt handle it so i changed my diet to 40p/30c/30f....still keeping the cals low, 2100
after 2 days ive gained about 1,5 kgs so today im back doing the ckd.
how will i be able not to get fat when im done whit the diet, ill gain all water and fat back fast as hell....
after 2 days ive gained about 1,5 kgs so today im back doing the ckd.
how will i be able not to get fat when im done whit the diet, ill gain all water and fat back fast as hell....
OneBreath
Elite Mentor
It was probably all water. Carbohydrate. I forget the formula but the body holds a certain # of units of water for every certain # of units of glycogen (stored carbs)
This is why the atkins diet was so successfully i think. People felt like shit the first week but they all hopped on the scale and saw they lost 5 lbs! Holy shit, this diet really works! So they are given the emotional high and incentive to stick it out where most other diets can't produce this quick drop.
Hang in there. It's tough adjusting to no carbs. Some people it takes just a day or so and others a few weeks.
OneBreath
Elite Mentor
ugh. im still so exhausted. last night i didnt do any strenuous yard work, sort of took the night off. didnt go to the gym. stayed low carb, but had 2000 or so calories. probably not that big of deal, as the previous 2 days i had 1150 or so. i have a carb up scheduled for next weekend, so im wanting to hit the gym pretty hard between now and then, but on the other hand, i feel like my body is completely wiped out. so should i just stay low carb until then, take the week of from the gym this week, rest, and hit it hard on monday? plus, this weekend is alot more yard work. ALOT. i dont want to risk getting sick or anything.
i still look and feel quite small, despite the fact i havent been that strict. maybe a little break is what i needed.
That's a tough one. I would probably just do cardio for the rest of the week. You don't want to overtrain with weights because that could kill metabolism. Even high intensity cardio can do it. I would just do some steady state 45 min at a heart rate of 145 or something.
I've been sick as hell and somehow managed to get in all 3 workouts this week. It probably wasn't too smart but i'm glad i pulled it off. Rest for me today and tomorrow.
You'll be fine.
I went off 2 weeks ago. Ate at maintenance the first week with a splurge at the end of the week and this week ate below maintenance and continued a fairly low carb diet. I have continued to lose weight (assuming it is fat and not muscle). If you are going to ramp uo your calories when you go off do so gradually. Add carbs back in gradually as well - timing them around mornings and pre/post workouts. It will probably take 2 - 3 weeks for your body to adjust off the diet. The biggest thing is ensuring you have readjusted your maintenance caloried to your new lower weight!
Hang in there....
LOL - what types of food do you like? Anything high sugar, low fat.
Cereals are a great choice, fruit, No Pudge Brownie mix is a favorite of mine with low fat ice cream, pancakes and syrup, fat free muffins, low fat pop tarts, white bread...
Have fun with it. I ate things that I hadn't eaten in over 5 years. Take advantage of it! It helped me to go to the grocery store and rummage about before I bought anything. After making my choices I was careful to only buy what I would be consuming. I ate about every 2 hours (which is not something I typically do) and by the late evening I changed my carb source to lower GI foods. My best advice is to find things that you enjoy but also have satiety to them. Typically foods that are not calorie dense (which will be the case with these foods) can easily be overeaten because they are not filling.
ahh im so depressed now.
im loosing weight but im just so hungry all the time.
yesterday when we didnt find a parkinglot i was forced to go into Subway to pick a good sub for my mom...all those cookies and subs!
i want to start gaining weight in 2-3 weeks...but first i want to loose about 1kg+...
im taking a weeks break from the gym...have 3 days left, but doing 40-50 mins of cardio everyday still.
have been doing under 30 g of carbs one week now.....if i tonight before bed would eat 2 subs and a big sack of sweets, do u guys think it would ruin everything?
keep me motivated now!
im loosing weight but im just so hungry all the time.
yesterday when we didnt find a parkinglot i was forced to go into Subway to pick a good sub for my mom...all those cookies and subs!
i want to start gaining weight in 2-3 weeks...but first i want to loose about 1kg+...
im taking a weeks break from the gym...have 3 days left, but doing 40-50 mins of cardio everyday still.
have been doing under 30 g of carbs one week now.....if i tonight before bed would eat 2 subs and a big sack of sweets, do u guys think it would ruin everything?
keep me motivated now!
Are you doing refeed's? No wonder you are hungry all the time - looks like your training is exhausting you. Are your workouts times around the refeeds?
Hope you didn't eat the bag of sweets! Certainly one time would not kill you but the problem with sugar and refined carbs are that they so often create cravings for more - making you hungrier and more miserable than before.
Hang in there....however, there is no reason you should feel hungry all the time.
well.....i ate it...and ate some more food and icecream and....a whole lot.
not as much as i use too thou so....but i proberbly ate 5-700 g carbs whitin a 2-3 hour period....
i first thought that maybe i could wait out the whole day and later on the night do my reefeeds....beacause its the nights that my hunger starts.
then i remembered that a carbup should be atleast 24 hours so....there goes my idea..
not as much as i use too thou so....but i proberbly ate 5-700 g carbs whitin a 2-3 hour period....
i first thought that maybe i could wait out the whole day and later on the night do my reefeeds....beacause its the nights that my hunger starts.
then i remembered that a carbup should be atleast 24 hours so....there goes my idea..
OneBreath
Elite Mentor
well.....i ate it...and ate some more food and icecream and....a whole lot.
not as much as i use too thou so....but i proberbly ate 5-700 g carbs whitin a 2-3 hour period....
i first thought that maybe i could wait out the whole day and later on the night do my reefeeds....beacause its the nights that my hunger starts.
then i remembered that a carbup should be atleast 24 hours so....there goes my idea..
700 grams in 3 hours is pretty hardcore! Don't over think it, base it on how you feel. 3 hours may work for you. If you feel pumped and have insane workouts the 2 days afterwards then you did well. If the first workout is insane and the 2nd one sucks, then you didn't get enough. If you're weight doesn't go back down to baseline in 4 days then you might have had too much.
one breath i havent had a chance to read all the posts, but i remember you saying we both had that genetic bullshit with the obliques sticking out a lot, how is this diet helping with that?
OneBreath
Elite Mentor
I can see it and ironwings has also commented that my waistline from the back has never been more narrow. My waist in general is 33 which is the lowest its been since probably high school but that lower back love handle flab is the stuff that most stubborn for me.
Manipulating carbs definitely seems to be working. I've also been doing the intermittent fasting that i've mentioned previously and i think that has helped with both fat loss and insulin sensitivity. The jury is still out on that one i think. I'm not ready to recommend it just yet.
the last 3 days ive cheated like crazy
on the nights ive eating icecream,sweets,breads and pasta and all the stuff i could find.
2 days ago before i was gonna go to bed i had 2 grams of fat left to eat, i took a small sponn of peanutbutter, skippys peanutbutter and sudenly i had eaten the whole jar...it was new!
but it tasted good as hell...
then i was like "screw it" and just killed everything....a whole packet of icecream...proberbly half a kilo in that one...and sandwitches and...
i managed to keep myself from doing it yesterday.
began the day whit some bcaas and one and a half hour cardio...have started training with the weights again after a weeks rest...just got member of a new gym.
now im doing this shit..im going to get ripped in the next 3 weeks and cutting the refeeds all out.
how is everyone doing?
on the nights ive eating icecream,sweets,breads and pasta and all the stuff i could find.
2 days ago before i was gonna go to bed i had 2 grams of fat left to eat, i took a small sponn of peanutbutter, skippys peanutbutter and sudenly i had eaten the whole jar...it was new!
but it tasted good as hell...
then i was like "screw it" and just killed everything....a whole packet of icecream...proberbly half a kilo in that one...and sandwitches and...
i managed to keep myself from doing it yesterday.
began the day whit some bcaas and one and a half hour cardio...have started training with the weights again after a weeks rest...just got member of a new gym.
now im doing this shit..im going to get ripped in the next 3 weeks and cutting the refeeds all out.
how is everyone doing?
OneBreath
Elite Mentor
Holy shit, i thought i was bad. I think the most i've done is a half jar of peanut butter in one sitting. It sounds like you went ballistic.
oh yeah it was good....but damn i hated myself next morning.
OneBreath
Elite Mentor
No shit, the guilt is overwhelming. I would be so pissed that i would really punish myself in the gym the next day.
mattie o
New member
hi everyone! its been a while things are going ok, theres been SO much going on the last couple weeks, the move, my birthday, blah blah, work is crazy, so im EXHAUSTED, and its hard to stay really strict...but it hasnt been that bad. i havent done any cardio for a while, but i did get all my lifts in this week. on my way now to the depletion workout.
things are going ok, theres been SO much going on the last couple weeks, the move, my birthday, blah blah, work is crazy, so im EXHAUSTED, and its hard to stay really strict...but it hasnt been that bad. i havent done any cardio for a while, but i did get all my lifts in this week. on my way now to the depletion workout.
OneBreath
Elite Mentor
hi everyone! its been a while
Hey good to see you. Glad you are still going strong.
REFORMATA
New member
OneBreath,
How are you bro? I got The Anabolic Diet, by Dr Mauro DiPasquale. Is this what you used to learn about CKD?
i am thinking no..because he suggests keeping fat moderate to high on refeed days....which I know you dont/arent doing...
Is this just personal preference? Or is there actual science behind it?
And how is your fat loss man? I know you were having those weght fluctuations which were frustrating...let me know how its going for you bro...and mayne some updated pics if youre feeling bold!
How are you bro? I got The Anabolic Diet, by Dr Mauro DiPasquale. Is this what you used to learn about CKD?
i am thinking no..because he suggests keeping fat moderate to high on refeed days....which I know you dont/arent doing...
Is this just personal preference? Or is there actual science behind it?
And how is your fat loss man? I know you were having those weght fluctuations which were frustrating...let me know how its going for you bro...and mayne some updated pics if youre feeling bold!
onebreath i cant wait to read this whole thread when i get time and try this, the most frustrating thing is when i gain fat igain it all on the sides but keep my abs./ When i flex my abs show a sick 6pack but just goes out on the sides more. cant wait to try this
He looks amazing. We'll have some pics in August - I'm sure he'll share.
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