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Frontline 03-20-2005 07:44 PM

Sleazy's CKD Journal
Total Weight Loss: 11 lbs *Number updated weekly
Total Weeks In: 6
My daily food intake is planned around Mr. X's CKD calculations for my weight and are all within a few grams of my targets. Meals are mixed and matched thats why they aren't shown in meal format.

Day 1:
Eggs 6
Cheese 2 oz
Tuna 2.5 oz
Shrimp 4 oz
Cream 1 cup
Mayo 2 tbsp
Olive Oil 2 tbsp (used for cooking eggs/shrimp)
Broccoli 2 cups
Butter 2 tbsp
Flax 2 tbsp
Totals:2700cals 248f/18c/103p

Day 2:
Eggs 2
93/7 Lean Beef 3 oz
Olive Oil 2 tbsp
Cheese 3 oz
Whey Protein ~ 92 grams
Broccoli 2 cups
Butter 1 tbsp
Flax 2 tbsp
Dextrose 20g
Totals: 2586cals 206f/46c/151p

Day 3:
Eggs 6
Cheese 4 oz
Shrimp 6 oz
Chicken 6 oz
Broccoli 2 cups
Whey Protein ~ 46 grams
Olive Oil 3 tbsp
Butter 1 tbsp
Flax 2 tbsp
Totals: 2394cals 165f/20c/206p

Day 4:
Eggs 5
93/7 Lean Beef 4 oz
Chicken 6 oz
Summer Sausage 4 oz
Olive Oil3 tbsp
Flax 2 tbsp
Cheese 4 oz
Broccoli 2 cups
Butter 2 tbsp
Whey Protein ~ 43 grams
Mayo 1 tbsp
Mustard 1 tsp
2786cals 211f/20c/206p

Day 5:
Eggs 8
Cheese 4 oz
Whey Protein ~ 46 grams
Flax 2 tbsp
Tuna 2.5 oz
Broccoli 2 cups
Olive Oil 2 tbsp
Butter 1 tbsp
Mayo 2 tbsp
2530cals 192f/20c/182p

Day 6:
Eggs 4
Cheese 2.5 oz
Chicken 6 oz
Broccoli 2 cups
Shrimp 4 oz
Olive Oil 2 tbsp
Whey Protein ~ 46 grams
Dextrose 6 tsp
Butter 2 tbsp
Tuna 2.5 oz
Mayo 2 tbsp
Flax 2 tbsp
Totals: 2371cals 162f/20c/208p

Day 7:
CARB UP! This day is too much of a pain to plan and ruins the fun of it so I am just going to go hog wild. I will just keep track of whatever I want to eat carb wise to make sure I get the target carbs.
Target Total: 3588cals 40f/179p/628c

Diet Comments:
As you can see I am being pretty strict and don't have much variety in my diet. This is mainly because I find it easier to buy a few things in bulk and get used to portioning them. Also I want to use up alot of my protein from my regular diet as I can. Day 1 definately needs to be changed but having the low protein target makes it hard to make complete meals, thus the mayo and cream which is fat. All of my meats/eggs are cooked in 1 tbsp of olive oil and most of it gets absorbed so that is how I am fattening up my lean protein sources. The Butter/Cheese is put on my broccoli or mixed into my eggs helping to bump the fat. I will be tweaking the diet a little bit adding in nuts and so forth and trying to get rid of the mayo as I really don't enjoy it that much.

This is my first really strict cutting diet in over a year so I am hoping to achieve some great results. I plan on losing around 20 lbs by the end of May which I feel is very doable. Supplement wise I will be using Clen and an ECY Stack rotating between them every 2 weeks. Other than that I will also be taking Sesathin (trying it out), No-Xplode (trying it out), ZMA, and just multivitamins. Ohh an of course Metamuscil :p

Until next week .....

The Reporter 03-21-2005 09:36 AM

You might want to add in some Twinlab's Ultra Fuel. It's got 100 gms. of carbs per serving. If you haven't done a carb-up, it's kind of bipolar. When you go shopping at the grocery store, you read labels of things to munch and find that, "Damn, that's not enough carbs!" For instance, Powerade only has something like 18 gms. of carbs. Some candy has less than 50.

What I've also added is red licorice. The jumbo ones has like 31 gms. per two. So eating a dozen of those during a movie or whatever, you can get some decent carbs, and they're fat free, too.

But sometimes I find that the day isn't long enough for me to get in my 600+ carbs. So the Ultra Fuel comes in handy.

BTW, have you gotten some ketostix to make sure you get into keto quick enough? You shouldn't if you've been using Sesathin. I've recently added Glucophase XR to my CKD supplement list. It seems to be the best glucose disposal agent out there. Good luck this week. And remember, you only have six days to fantasize about all the carbs you get to eat during carb-up.

Frontline 03-21-2005 11:51 AM

I already went shopping and got so much carbs you wouldn't believe.. Apple Jacks, Cookie Crisp, Gummy Worms, and Grape Juice to name some of the high gi carbs. Still have to get ketostix tommorow but the way I have a headache and how shitty my back workout went I can tell my body is going into ketosis. Not to mention the smelly breath which is a sign of it also :)

Thanks for the suggestion on the Ultra Fuel. If I can't seem to get in enough carbs on saturday I may purchase it for next week.

Frontline 03-27-2005 09:52 AM

Well the first week of my CKD is over and it was pretty interesting. All together I lost 6 lbs, most of which is probally water weight but thats how things work at first.

I jumped into ketosis pretty quick, I think I was in it by tuesday according to the way I felt but I didn't confirm it on my sticks until Wednesday. Sticking to the diet above was pretty easy on some days yet on other days I actually consumed more calories than I was targeting for, but it didn't seems to hurt me at all. I think the closer you get to the carbup day you mentally start to crave the carbs which got me eating a little more on some of these days. To avoid that I am going to start making some jello so I have something I can eat a ton of and not take in any calories really.

Carbup day was a blast. Pounding down kiddy cereal and other high gi carbs in that amount was something I haven't done in a long time. My roommates found it amazing that I was actually eating pasta, which I haven't done all year. I did get in some good carbs too such as brown rice and sweet potatoes, so I feel I got a healthy mix. This morning after my carbup I weighed 3 lbs more which just goes to show you how much water you carry from carbs.

Workouts were rough for me this week. I really didn't notice any lack of energy until I got into the gym and started lifting. Getting out full sets were difficult but I think as my body adapts this will be easier. I may start looking for a supplement to help my energy levels during the workouts if the problem continues. In general I felt okay with my energy levels and the only negative effects I had with ketosis was a slight headache the first few days. My supplements this week were clen, whey, swole (finishing it up), glutamine, zma, flax, multivit, and sesathin.

Overall I am pretty happy with my first week and the 6 lbs weightloss. All I have to do is tweak some diet days to make it easier and get used to the ketosis effects a little bit and I should be sitting pretty. After next week I will be updating my diet to take into consideration the weight loss. I am also going to keep a record of how fast I jump back into ketosis after my carbup day so I will be posting that also just for reference. I think the sesathin will help this alot so I want to test it out.

Until next week.....

Frontline 03-28-2005 04:24 PM

Just a quick little note, it has taken around a day and a half to get back into ketosis according to my ketosticks. Also, cardio really helped me get back into ketosis after my carbup day. Because of this I plan on really trying to bump up my cardio on the day after carbup for next week.

hrdgain81 04-01-2005 12:39 PM

looking good so far sleazy. You were right we are doing much the same thing. I remember my first go with CKD, it took almost 5 days to get into ketosis, and the first three days in were pretty much hell. But its all good as you get used to it.

Keep us posted, and keep going strong homie.

Snachito 04-02-2005 05:51 PM

Wow! I don't know if I have the cajones to do a CKD, it looks brutal! Good luck Sleazy!

Frontline 04-03-2005 11:21 AM

Well I lost another 2 lbs this week.

I'm a little disappointed with this but I'll take it. I had a real hard time with my cardio and lifting sessions this week and then I got sick around wednesday, so I wasn't fully dedicated to getting the exercise in. Being sick really affected my energy levels, so on alot of days I had to take my normal routine and split it up. For example, on my back and shoulder days I had to do my shoulders then take a break for a few hours and do my back. Not how I wanted to do my workouts, but otherwise I couldn't get through them.

I'm readjusting my macronutrient targets to account for my weightloss which will now be:
Day BMR Cal/day Fat Grams Protein Grams Carb Grams
1 2576 243 97 Less Than 20 Grams
2 2441 203 153 Less Than 20 Grams
3 2305 166 202 Less Than 20 Grams
4 2712 211 203 Less Than 20 Grams
5 2441 190 183 Less Than 20 Grams
6 2305 166 202 Less Than 20 Grams
(Carb Up) 7 3526 39 176 617

I have also stopped planning my meals ahead of time, I found that it gets way too old and I have pretty much learned what is in the foods I eat. So I just eat what I want early on, input it into FitDay, then if I need more fat or more protein in later meals I can eat specific foods.

I am thinking about adding in some r-ala (from hrdgain's recommendations) and probally some BCAA also, so I'll let everyone know if I throw something new in. I am also ending my two week cycle of clen and switching over to a homemade ECY stack for two weeks. This usually helps me with hunger as clen usually just gives me energy and not appetite control.

Until next week...

hrdgain81 04-03-2005 01:46 PM

nice sleazy, dont be too disapointed by only 2lbs loss bro, a lot of people would kill for that. I'm aiming for that per week.

also with the r-ala you wanna watch when you take it. From my understanding it is very good at clearing carbs from the blood (in whatever form they are in) but if taken with an excess amount of carbs (like on carb up day) it will shuttle them to fat cells. so dont take it on refeed days is my point.

Frontline 04-03-2005 01:51 PM

Will do, thanks for the tip.

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