What is wrong with my CKD diet?

[SoreArms]

I have been having trouble getting into ketosis all week. Ketosticks show small traces at best and I think that it is the fact that it is wet that makes it look pinkish rather than actual ketones.

I keep track of everything I consume on an excel workbook (used on my pocket PC). The following link will take you to a folder that contains my diet for this week (week 4) up to lunch today (except for day 1, Sunday. I was out and did not keep trakc of my macros). If anybody has the time, please take a look through it and let me know if anything looks suspicious.

http://f1.pg.briefcase.yahoo.com/bc...obal.net/lst?.dir=/Edweirdos+Pics/CKD&.view=l

 

[SoreArms]

Additional foods consumed that are not logged:
1 -3 cups of coffee, no sugar, small amount of low carb dairy drink (I think it's like 6g of carbs per cup, 1 - 3 small splashes should not affect much).
Tapatio hot sauce on food.

Additional Supps:
multi vit
zinc 60- 90 mg per day
creatine 5-10g pre workout only

excersice this week:
Sunday- batting cages, about 45 mins -1 hour
Mon - 45 min Moderate pace cardio (PM)
Tues- 45 min Moderate pace cardio (AM), Chest and tri workout (PM)
Weds-45 min Moderate pace cardio (AM)
Thurs.- 30 min Moderate pace cardio (AM), will train back and bi's today in the PM.

Thanks in advance to anyone who takes the time to read through the workbook.

 

[flexygrl]

I haven't done CKD in a while but it looks like you are eating WAY too many carbs. You had 44 grams on that spreadsheet. I think you are only suppost to have under 20 a day. Are you following Mr. X's spreadsheet? If not go here:

http://boards.elitefitness.com/forum/showthread.php?t=202088


and follow it to the T!!! Do not try to do this on your own. His spreadsheet is easy to follow and it WORKS! Trust me. Also, you may want to use fitday.com to plan your days. This will make your life so much easier. Good luck!

 

[SoreArms]

Thanks for looking through it.

I am following Mr. X's CKD, but I guess not exactly to he T as far as macros go.

The 40+ carbs days also have 20+ fiber. I thought I only had to be concerned about net carbs?

 

[LeeJunFan]

I am on CKD at the moment and I keep carbs to less than 20, I aim for 0 but I drink coffee with cream (heavy cream has about 2.5g of carbs per 100g, which isn't a lot) and I eat about 50g of peanuts a day (3-4g of carbs per 50g). I think if i have over 20g a day i won't reach ketosis!

 

[SoreArms]

You should also be taking in atleast 20g of fiber per day, CKD or not.
Fiber shows up in the form of carbs, but it does not get absorbed by the body like a carb. So I've been under the impression that I only needed to worry about keeping net carbs at around 20g which I have been doing.

I hope some one can correct me if I'm wrong.

 

[SoreArms]

One thing I did leave out is cinnamon, I usually sprinkle some over my coffee.

Can cinnamon keep me out of ketosis?

 

[KWKSLVR]

If you're looking to get into ketosis you're going to need more fat as well. Drop your carbs a little bit and try to get some more fat in. Most people can get into ketosis as long as protein/fat is in a ratio that is no greater than 1:1. I have a feeling that 40+ grams of carbs a day is pushing glycogen on over and keeping you from where you need to be.

 

[SoreArms]

So, you think my fat intake is too low? My protein to fat in take is usually around 1:1, I usually keep it at 70%, although I do have two 60%+ days back to back this week.

I understand the concern with the carbs, but nobody seems to take the fiber into account or tell me that my "assumptions" have been wrong.

You should also be taking in atleast 20g of fiber per day, CKD or not.
Fiber shows up in the form of carbs, but it does not get absorbed by the body like a carb. So I've been under the impression that I only needed to worry about keeping net carbs at around 20g which I have been doing.

I hope some one can correct me if I'm wrong.

 

[KWKSLVR]

Well, I think protein intake is to high for that amount of carbs. I don't know how close you are to maxing out your cals, but if i were you I'd do one of a few things:

1) Lower your protein intake and add some more fat (be sure not to mix carbs and fats)

2) Lower your carbs

3) Lower your carbs and add some fats

It all comes down to your calorie requirements. If you want to stay in the calorie range that you are in now, I'd cut out carbs and add a little fat. I know those tortilla's rock, but cutting them down to just one and adding some EFA's may be all you need to do.