Go Back   Bodybuilding.net - Bodybuilding Forum > Members Section > Personal Journals


Ketone destruction, strength production



Reply
 
Thread Tools Display Modes
  #1  
Old 11-12-2008, 07:04 AM
hrdgain81's Avatar
hrdgain81 hrdgain81 is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Posts: 3,713
Default 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
__________________
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.
Reply With Quote
  #2  
Old 11-12-2008, 07:12 AM
hrdgain81's Avatar
hrdgain81 hrdgain81 is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Posts: 3,713
Default

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)
Reply With Quote
  #3  
Old 11-12-2008, 07:20 AM
ChinPieceDave667's Avatar
ChinPieceDave667 ChinPieceDave667 is offline
Rank: Middleweight
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Default

That is kicking it old skool. Good luck.
Reply With Quote
  #4  
Old 11-12-2008, 07:40 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Sounds brutal my friend. lol
Reply With Quote
  #5  
Old 11-12-2008, 07:41 AM
hrdgain81's Avatar
hrdgain81 hrdgain81 is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Posts: 3,713
Default

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.
Reply With Quote
  #6  
Old 11-12-2008, 10:54 AM
hrdgain81's Avatar
hrdgain81 hrdgain81 is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Posts: 3,713
Default

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
Reply With Quote
  #7  
Old 11-12-2008, 11:03 AM
HIThopper's Avatar
HIThopper HIThopper is offline
Rank: Middleweight
 
Join Date: Aug 2007
Location: Australia
Posts: 2,029
Default

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.
__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

My Youtube
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #8  
Old 11-12-2008, 11:14 AM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

good luck sir
Reply With Quote
  #9  
Old 11-12-2008, 12:20 PM
hrdgain81's Avatar
hrdgain81 hrdgain81 is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Posts: 3,713
Default

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.
Reply With Quote
  #10  
Old 11-14-2008, 05:48 PM
hrdgain81's Avatar
hrdgain81 hrdgain81 is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Posts: 3,713
Default

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.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 05:09 AM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.