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hrdgain81 11-12-2008 08:04 AM

Ketone destruction, strength production
Its time to start fresh, so I wanted to start up new journal. At the same time, I'm going old school on this one. I'm going to be running a true ckd from this coming monday (Nov 17th) until January 31st of next year.

I'm not going to post up exactly what a ckd entails, there are manuals out there if you look, one can be found here if you like.

Below are the daily macro values I will be using for the first two weeks, I plan on readjusting my macros every to weeks to compensate for the fat loss. This is a six days off, one day on carb cycle.

BMR = 257 x 12 = 3084

Day 1
P: 110g F: 276g

Day 2
P: 173 F: 251

Day 3
P: 229 F: 189

Day 4
P: 231 F: 231

Day 5
P: 208 F: 229

Day 6
P: 229 F: 189

Day 7 - total cals = 3200
C: 600 P: 160 F: 17

hrdgain81 11-12-2008 08:12 AM

The only modifications i will be doing are with my workouts. I have not completely decided on the movements i will be using yet. So here is what I am thinking.

Day 1 - AM fasted cardio/ PM full body KB workout (heavy)

Day 2 - AM fasted cardio/ PM full body KB workout (heavy)

Day 3 - AM fasted cardio

Day 4 - AM fasted cardio

Day 5 - Rest

Day 6 - Full body workout, high rep, circuit style

Day 7 - AM Full body workout, high rep, circuit style (glycogen depleation workout)

ChinPieceDave667 11-12-2008 08:20 AM

That is kicking it old skool. Good luck.

iron_worker 11-12-2008 08:40 AM

Sounds brutal my friend. lol

hrdgain81 11-12-2008 08:41 AM

I've been doing some rummaging through old logs, and notes an such dave. I found one from over 6 years ago when I initially ran a true CKD, I dropped a ton of fat, and my strength went way up. I started to wonder why the more recent MODIFIED CKD's that I have done were not as successful. I realized that I was missing some fundamental principals when I was modifying my diet.

The first one was fat content, I was going way to high on protein, and no where near enough in the fats department. Second, my workouts were not aligning well with my diet, I was never reaching full carb depletion.

I can't wait to get this started, but I have to design my meals, and workouts this week. If anyone has suggestions on any of this, especially good fatty foods, I'd really appreciate it.

hrdgain81 11-12-2008 11:54 AM

I figured I'd post up my last two workouts, even though the diet hasn't started yet, these should be some good baseline numbers to go off of.


20 min treadmill

Resistance factors:

Speed: 2.5 - 3.5mph
Weight: 50lb weighted vest
Incline: 3.5 - 4.5% grade

Started at 2.5mph, and a 3.5% grade for 7 minutes. I then increased to 3.5mph, and 4.5% grade for the remaining 13 minutes.


Swings: 2x5 (single arm 30lb) 3x5 (double 65lb)
floor press: 2x5 30lb, 3x5 65lb

squats: 2x5 60lb, 3x5 130lb
cable pull overs (elastic band) 4x15

Abs: 4x15
High cable rows (elastic band) 4x15

HIThopper 11-12-2008 12:03 PM

Sounds Interesting Mate.

I have been doing some keto experiments on my wife LOL,I am sure I have a shittonne to learn about it too but the fat is literally dropping off her by the day.

Best of luck.

Pitysister 11-12-2008 12:14 PM

good luck sir :)

hrdgain81 11-12-2008 01:20 PM

Thanks guys. I'm going into this much more motivated then I did last time. I'm not going to let anything stand in my way. I'm even going to stop being such a lazy bastard, and start keeping a foods journal.

hrdgain81 11-14-2008 06:48 PM

I got in a quick, but decent workout yesterday night

Clean and press 2x5 30lbs, 3x5 65lbs (single arm)

lunges 3x8 50lb vest

shoulder rehab isoloation work, cables, rotations, shruggs.

Stretchy ...

Notes: I need to add in more stabilization stuff, side press, windmills and the like. I was sore as hell all week, felt real good to be back at it.

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