Ilker's CKD journal

[abarlament]

I've read on the internet that high reps, low weight (so that it doesn't damage muscle fibers) is the best for depletion because (and I havn't confirmed this) that high stress workouts, ie lifting heavy, damage insulin response.

[ilker]

Originally posted by abarlament
I've read on the internet that high reps, low weight (so that it doesn't damage muscle fibers) is the best for depletion because (and I havn't confirmed this) that high stress workouts, ie lifting heavy, damage insulin response.

Actually, my goal is not deplete muscle glycogen doing heavy workout instead of depletion workout. I want to stimulate muscle growth during carb-up. I feel that I am going downwards with this diet. I used to have high amounts of protein on my previous diets, so immediate decrease in protein caused muscle loss. ( I used to have 280 grams of protein, now I take 110)

anyway, my concern is only two days of heavy workouts won't be enough. so, as I mentioned before, I will put another workout on wed. The routine of this week will look like this:

Sun(1 st day of keto): chest and back (heavy workout in the morning) + 20' cardio
mon: legs and abs (heavy workout in the morning) +20' cardio
tue: 40' cardio morning
wed: Shoulders and arms (heavy workout in the morning) + 20' cardio
thu: HIIT
Fri: Depltion

I did chest and back yesterday morning but I couldn't lift heavy because of the "beautiful night life of Istanbul". Yes I couldn't concentrate on my carb up again but I will this week...

Here are the weights I lifted:

Bench: 8 (130) 6 (200) 4 (210)
Incline bench: 8 (130) 6 (150) 4 (150)
Incline Dumbbell: 8 (40) 6(45) 4 (50)
Pullups: 8 - 8 - 6 (with bodyweight)
Pull down behind neck: 8 (150) 6(160) 4(180)
rowing machine (close grip) 8(140) 6(150) 4(170)
dumbell shrgus: 8-8-8 (60'S)

Today is legs and abs day... I hope I can lift heavy...

Tomorrow is the test day but I am a little bit afraid to see the muscle loss...

[ilker]

I got tested today and it was frustrating...

I was telling you I feel I lose muscle and yes, I lost significant amount of muscle and not great amount of fat!
Here are the results after two weeks of CKD:

Begining After two weeks
Bf:17.1% 16.2%
FFM: 63.2 61.8
TBW*: 46.3 45.2
Fat Mas:13.1 11.9 kg

*total body water.

To me there are four reasons of this muscle loss:
1) doing heavy lifts and cardios on an empty stomach in the morning
2) Keeping carb-up only 24 hours
3) not fully concentrating on carb-up
4) Not sleeping well (f*** Xenadrine EFX)

here is what I am gonna do:
1) I will do all my workouts in the evening. At least two hours after eating.
2) I will keep carb-up 48 hours
3) I will obey the schedule thightly
4) I will quit using Xen and sleep well

Xen EFX is really a crap, for those of you who wanna try it please don't waste your money. It made me sick, it f***ed up my sleep and caused palpilation. I didin't see any difference on fat burning after using it. For your info...

I will get tested next Friday to see how much fat I burn while I am in ketosis. I don't think CKD diet worked very well for me.I have to admit, I was expecting better results for fat loss...

btw, I am bored of this maintenance level calculation. I am 163 pounds and I always multiply it by 12. it makes almost 2000 so I keep my calorie level at 1700 (-15 %). but I read on ethe articles of lyle Mc donald that I should multiply my FFM by 11: 140 X 11=1540. hey, there is huge difference between 2000 and 1540.

[ilker]

Last day I did arms-shoulders and it was quite good. But What I don't like with CKd is after heavy workouts, post workuot nutrition is missing. So, for the next week, I am plannning to use John Berardi's suggestion: having Biotest Surge during and post workout.

yes I know, it will kick me out of ketosis but otherway I lose too much muscle...

I am gonna be tested again tomorrow morning and I feel I am still losing muscle again...

I think I can stand just one more week to CKD... then I will switch to low carb-hi protein diet with which I got best results...