Ketone destruction, strength production

[hrdgain81]

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]

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]

That is kicking it old skool. Good luck.

[iron_worker]

Sounds brutal my friend. lol

[hrdgain81]

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]

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

[HIThopper]

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]

good luck sir

[hrdgain81]

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]

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.