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

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)

That is kicking it old skool. Good luck.

Sounds brutal my friend. lol

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.

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.

Monday:

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.

Tuesday:

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

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

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

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.

good luck sir :)

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.

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.

good shit. good to see you gettin in the mix my man howo was your pops party?

It was pretty sick, he had a great time, which is all I really cared about. If you ever get a chance to go over to harrahs in chester its a pretty slick casino, and they got the horse racing there too.

Let me know if all those files worked, you may need VLC media player for that ninja scroll rip.

i was at that casino before. it was aight. but one of the chics i was with kept winning all the money instead of me so i said fuck it and didnt go back lol.

and all the files work. thanks man. and i havevlc media player already just in case :)

good shit monsta.

so today started the new diet, and as expected this first week will likely be more of a feeling out period then anything else. Its been a long time since I ran a true ckd, I forgot how hard it is to get the necessary amounts of fat. so far my breakdown looks like this

wake: 2 caps fish oil, 2 caps sesamin, (MCT when it arrives), 1 scoop Xtend.

meal 1: 6 eggs, 2 slices american cheese, 4 slices turkey bacon

meal 2: flank steak with mushrooms and greens.

meal 3: Mixed nuts with Macadamias (I love Macadamias!)

meal 5: fish tacos, 3 6oz talapia filets, salsa, avacado, sour cream, and low carb wrap removed.

meal 6: Xtend, fish oil, sesamin.

total macros: Fat 136g, Protein 220g, Carbs 38

I got home last night around 11:15pm, then I hit it hard:

floorpress: 1x5x30, 4x5x65
ss
two hand swings 5x5x65

front squats 1x5x30, 3x5x65
ss
cable pull overs 2x15

Notes: I'm working on the diet, Im not happy with the first days numbers, and I got home to late to hit the grocery store which really through this morning off too.

when you get home...drink some olive oil :)


just curious...as i've never read anything on this diet...what is the reasoning for super low protein on the first couple days?

is it kinda the same thing as limiting carbs...in a way? so the body has no choice but to use the fat for energy.

Exactly Pity, if your Protein intake is too high, and you have no carbs, your body will break down the Protein for energy before going into fat stores. And its not just in the first few days, the fat in this diet accounts for between 65 and 85% of total caloric intake, depending on the day, save day 7.

You can get fat off protein, even if you have little to no carbs in your diet.

kinky....i knew it was alot of fat i just didn't know the protein would be quite low once in awhile...interesting stuff :)

Just a quick update, the last few days have been way off diet wise. I have not hit my numbers, infact I really haven't even been close to my overall numbers. This is all for good reason though, my sister in law just had a baby girl, so I left to go see her on tuesday afternoon, and took off Wednesday to spend the day with the family.

Now I'm back at it, time to go get some breakfast!

I'll let you off the hook... but just this once!

lol jj man thats good news.

IW

uncle again....congrats :)

Thank you sir, yeah the fam is expanding very quickly. The rest of the family keeps pushing me, "when are you gonna settle down and have kids" ... my answer is always, "When I have enough money" hahahaha.

same here...i get nagged at every family gathering.

Because this week is thanksgiving, i decided to work that into my diet, instead of trying to stay keto durring the turkey day extravaganza. I'm going to run my usual keto cycle from today through wednesday, do a depleation workout on thursday morning, and begin my carb up. I"m going to go all out carb up on thursday, then do low to moderate carb intake for the rest of the week, then start over again on Monday as usual.

Here is my diet and breakdown for today:

M1: 2 tbls MCT oil, 1/2 scoop on whey, 150ml of heavy cream
M2: 6 eggs, 2 slices american cheese, 4 turkey bacon slices
M3: pepper steak with bok choy
M4: macadamia nuts and assorted others
M5: vasocharge pre workout supp
M6: Antipasta salad (cheese, salami, vinegar and oil, ect0
M7: 2tlbs MCT oil, 1tlbs natty pnb, sesamin, fish oil

my numbers still are not perfect, but they are getting very close now.

Hey. If you want to borrow some kids for awhile to get your fam off your back, you can borrow mine (that way I can hit the gym for longer than 30 minutes).....:)

hahah thanks for the offer widdoes, wish I could help you out there, but I can barely take care of myself, you wouldn't want to leave your kids in my hands hahahah.

Monday:

floorpress (legs in crunch position) 4x10 65lb kb
ss
DB swings 4x10 65lb kb

lunges 2x10
ss
windmills 2x5 (30lbs)

I have dropped the shoulder rehab movements from my routine as I don't believe they are needed anymore. My shoulder is not 100% but i feel like its about as close as its going to get at this point. The strength tests my chiro did back that up, and I'm feeling pretty good about my progress since the injury.

I am having some back problems again, this time seems to be a little different, its a dull pain that is about mid way up my back, and my neck and shoulders are so tight I had to take a celebrex that I had left over from my shoulder injury just to sleep last night. I'm holding off on any lifting till next monday, although i may do a very light depletion workout (I'm talking 10lb dbs) tomorrow morning, but even that is iffy.

ever had an mri on that there back?

I have the same problem from time to time.. if you have a foam roller use it. Take some time and rest is the best thing to do. It just sounds like you are tight and just tweeked a tight area of you back.

Na never had an mri, but i am pretty dam sure I know what the problem is now. It was bothering me like a son of a bitch for a while, but I woke up on Thursday morning with no pain, and no discomfort, which was awesome.

Fast forward to sunday morning, I wake up and my back and neck are tight and sore again. What changed in that time, only one thing I can really think of, I had to work on sunday. The stress of this job is really taking its toll. Its like I'm on the verge of depression everyday I have to come in to the office.

that's no good for anything dude :( my neck always tightens up when i'm stressed.

How do you feel about drinking on the job? Maybe you should start smoking... :)

Hope it lightens up. I know what you're going through; it's no fun. Maybe you could try changing chairs or something like that...it might help a little.

Keep your chin up big guy!

IronWorker

Thanks fellas, I'm actually contemplating making a move now. Even with the shitty economy. I can't keep this pace up at work for much longer, kinda sucks, but I'm thinking about heading back down to philly.

ross, don't think I haven't thought about smoking at work, but thats a temporary solution to a very long lasting problem. I hate to go on any type of anti-anxiety drug, but they are sounding pretty good about now.

Same here about the anti anxiety drug. My mom & sister take one. I don't remember the name. Lots of times I get really stressed and anxious...I won't sleep well or at all for several nights in a row & I can never relax. My blood pressure goes up & I feel like shit & get depressed. If it was a little more convenient, then I would go get a script, but I haven't had a good opportunity to go get it. It wouldn't be a bad idea for you to try it IMO. You really don't have anything to lose except for a little money and a little time. Imagine if it worked well and was practically side effect free. It would be worth it then. And if it doesn't work, you won't have to continue to take it. I'm getting ready to walk into a shit storm between finals & all of the programs I'll be writing in 5 different languages. I think I just talked myself into going to the infirmary first thing tomorrow morning. Good luck friend.

just go get a little valium on the street :)

seriously though....there are times i have taken them in the past ten years....and there are times i fought anxiety for years on end...and could never beat it. i don't like taking any drugs either....but if it lets my brain relax so i can actually sleep at night. cool :) i tried alot of things. i always felt best after a few drinks :) which didn't lead down a good road.

but a good place to start..is to eliminate the variables that make you feel that way. best thing would be to find a different job. one that is not shitty....it'll make a world of difference.

Thanks everyone, I think I'm going to go talk to my doctor to see about getting something tomorrow.

I had a great workout last night, but as usual my back is killing me today, as is my stomach, not sure whats going on there but I may not be at work all day cause I have spent 45 minutes of the last hour in the bathroom.

wo:

floor press: 4x10x65
ss
double swing 4x10x65

lunges 3x10x50

windmills 2x5x30

wow man. I hope you get better.

Thanks Dave, it just seems like its one freakin thing after another now that I'm "past" the shoulder injury. I got another little surprise when i got to work today, apparently either the cottage cheese I ate this morning was bad, or I got a stomach virus cause I spent half of today in the bathroom. f'in fantastic