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Hey guys, I have a teacher who's getting into this lifting buisness, and I am trying to help him out with some things. He weighs near 178, he's maybe barely 6 feet tall, 11 percent body fat. Well, he says he intakes 220 grams of protein, I was talking to him, and told him, heh, you need to intake more, like 300 grams of protein.

But he's trying to work on loseing weight with gaining muscle like I am. I rememberd reading something called a ckd diet, and was asking what is it? Might tell him to try that...but, I can't find anything on the net about a ckd diet.

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230 pounds, 22ish percent bf, 5'11

Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)

Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!

Give Blood, Play Rugby!

yea i remeber that to and i also would like too try it because i have gained some weight and loss a lot of muscle so it would be cool if someone helped us out with that since it tells you exactly how muchn to eat of each

i did that for a while and gained muscle while losing fat. i was supplementing though, but what i did was, for protein, try to eat 1g/lb of bodyweight, i'd then aim to eat 1g of fat for each 1g of protein i ate while trying to eat ZERO carbs each day. (you'll get trace carbs in the foods you eat, but if you aim for ZERO you'll proably get around 20... if you aim for 20 you may get 50 or so. so aim LOW).

this makes counting easy as you just gotta keep carbs at 0... count your protein and then try to match g for g your protein and fats. aged cheese will be a great friend, and a fiber supplement will be your BEST friend.

i'd do my regular workouts during the week and then on friday i'd do a full body depletion workout followed by my "carb up" which went from PWO on friday until i hit the sheets on saturday. i ate ALL the carbs/protein i could stand while trying to keep fat low. the idea is to get your body to hormonally bounce outta the "starvation" mode and give your muscles a nice anabolic boost. then sunday i'd start the low carbs again.

you guys might wanna check out the Ultimate Diet 2.0. i'm having pretty good success with it.

Nah, it's way to advanced for a lot of people to try! It was a daily struggle for me not to throw up on the gym floor.

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To be honest, if I were you I wouldn't recommend anything that you haven't personally tried or had experience with. Kinda like the blind leading the blind

It's really quite simple...You won't need a hundred T-Nation articles to give him advice...It's as simple as expending more calories than he consumes for weight loss. There are programs that do both like the UD2.0, but you have to have a lot of experience in knowing your body and what it can handle. I would put him on a simple 5 day split like you're doing (since he's new, he'll grow using it), and limit calories. Diet should be high in protein (whole foods), and limit carbs. Wha-La!:cool:

Oh yeah, and cardio!

i've used a ckd before, and it works great for fat loss if your in the upper regions of bf levels. If he is already at 11% he is gonna struggle through cardio, and struggle through workouts on that diet. IMO you would be better off with carb timing or something similar.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

If the guy is just getting into lifting and doesn't have much experience and/or knowledge about diet and nutrition, I wouldn't recommend a CKD or UD2. Like 0311 said, he should simply keep protein high, moderate to low carb, and low fat (except healthy fats). If he's not doing so already, I would encourage him to begin measuring carbs, calculating cals, protein, fat, and such.

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No Deposit, No Return

LOL! yeah, good call... its quite a bit more hardcore than your average Joe-gymrat would stick to. great results, but i'm waiting for the day when i pass out in the gym during one of those depletion workouts :eek:

Shouldn't be too much longer!