Ilker's CKD journal

[ilker]

Hi guys and girls! Finally, I am starting a CKD! My goal is decrease my bodyfat to % 12-10 maintaining lean mass. Here are the stats about me:

Age: 26
Height: 180 cm
Weight: 171 pounds
Bf: % 17
FFM: 64 kg
Maintenance: 2250 calories

-----------
NO CARB PHASE (sunday to friday)

DIET (2000 CALORIES):
08.00 50 g sucuk (Turkish bacon) with 12.5 g mayonaisse
10.30 2 whole eggs, 100 g cottage cheese, 20 g olive oil
14.00 100 g cooked chicken, 25 g mayonaisse
18.00 workout
19.00 whey protein 23 gr with fish oil
21.00 50 g beef, with 25 gr olive oil
23.30 50 g cottage cheese with 10 gr olive oil

TOTAL:165 g fat, 125 g protein, 4 g carbs = 2000 calories (250 calories below maint)

TRAINING:
MON: Legs and abs (Tension weight training workout Ketogenic)

Exercise Sets Reps Rest
Squats 4 8-10 90"
Leg curl 4 8-10 90"
Leg extension OR 2 10-12 60"
feet high leg press
Seated leg curl 2 10-12 60"
Standing calf raise 4 8-10 90"
Seated calf raise 2 10-12 60"
Reversecrunch 2 15-20 60"
Crunch 2 15-20 60"
Total sets 24

TUE: Upper body (Tension weight training workout Ketogenic)
Exercise Sets Reps Rest
Incline bench press 4 8-10 60"
Cable row 4 8-10 60"
Flat bench press 2 10-12 60"
Pulldown to front 2 10-12 60"
Shoulder press 3 10-12 60"
Barbell curl 2 12-15 45"
Triceps pushdown 2 12-15 45"
Total sets 20



WED: HIIT 12 MINUTES
THU: LOW INTENSITY CARDIO FOR 25 MINUTES

FRI: (Tension weight training workout Ketogenic)
Exercise Sets Reps Rest
Leg press 3 8-10 90"
Leg curl 1 10-12 60"
Calf raise 2 10-12 60"
Bench press 3 8-10 90"
Wide grip row 3 8-10 90"
Shoulder press 1-2 10-12 60"
Undergrip pulldown 1-2 10-12 60"
Total sets 14-16

CARB UP (30 hours):

DIET (3111 CALORIES)
starting with two apples before Friday workout (18.00)
19.00 90 g gain fast, 30 g whey
21.00 300 g pudding
23.30 300 G pudding
sat
09.30 23 g egg pro and 50 g oatmeal
12.00 100 g beef, 200 g pasta (cooked)
16.00 100 g beef, 160 g rice (cooked)
19.00 100 g beef, 200 gr pasta
23.00 pop corn

TOTAL: 176 G PRO, 500 G CARBS, 47 G FAT (for 30 hours)

TRAINING:
saturday: no-workout
sunday: 30'+ low intensity cardio in the morning

Supplements:

no carb phase: xenadrine EFX, Green tea, 5 g creatine, GNC ultra mega
carb up phase: 20 g creatine, GNC ultra mega, Flax Seed oil

Summary: This is the outline of my CKD. I searched lot about CKD and found out there are couple of different applications of CKD. I have chosen the most suitable alternative for me. For example, I didn't choose to do depletion workout on friday because I have done similar routine two weeks ago and lost lots of muscle. I keep carb up phase for 30-32 hours since I have too much fat to lose etc...
I don't know how things will be in work as I am creative guy in an advertising agency. (people expect brilliant ideas from me!!!)

Anyway for those who experienced CKD, I am waiting your comments and advices...

[DaLinkWent]

I think I may be a little out of the loop here but I'm sure I'm not the only one but what is CKD? Sounds like a swwet plan you got going good luck with it and keep us posted!

[abarlament]

I just noticed a few things I'll lay out for you:

* don't do cardio on Sunday, it takes carbs away that you could use M and Tues

* cut your reps on M and Tues to around 6, increase the weight, you still have a lot of carbs left from your carbup, use them to lift the big weight

* Try to do the depletion workout! Fully depleted muscles can store 160% more glycogen than non-depleted muscles

* You need more carbs during your carbup, fat is nice and low, carbs aren't high enough. Right after your workout, you can slam 1g/lb of bodyweight, then a few hours later, have 1g/bodyweight again. The next day, you can have around 4.7g/lb bodyweight throughout the whole day.

Other than those points, it looks about perfect, especially the keto diet, that's about perfect... you will want a fiber supp though, or you won't be able to crap the whole week! Spinach is great, 2g fiber, no carbs.

[ilker]

THANKS ABARLEMENT!!! HERE IS WHAT I CHANGED ACCORDING TO YOUR SUGGESTIONS. PLEASE TAKE A LOOK!


According to the suggestions of Abarlement, who is much experienced on CKD, I made some changes on my CKD program:

NO CARB PHASE (sunday to friday)

TRAINING:

I cancelled the cardio on Sunday to use carbs for the tension workouts on mon and tue.

On mon and tue, I decreased the reps to 6-8 (but one of the articles of Lylie Mc donalds, he suggests doing 10-12)

cardio remains the same
WED: HIIT 12 MINUTES
THU: LOW INTENSITY CARDIO FOR 25 MINUTES

FRI: (depletion workout instead of tension)
circuits for 1 hour

CARB UP (30 hours):

I increased the amounts of carbs especially after the depletion workout
DIET (4200 CALORIES)
starting with two apples before Friday workout (18.00)
19.00 180 g gain fast, 30 g whey (150 g carbs)
21.00 300 g pudding with biscuits (150 g carbs)
23.30 300 G pudding with biscuits (150 g carbs)
sat
09.30 23 g egg pro and 50 g oatmeal
12.00 100 g beef, 200 g pasta (cooked)
16.00 100 g beef, 160 g rice (cooked)
19.00 100 g beef, 200 gr pasta
23.00 pop corn

TOTAL: 190 G PRO, 710 G CARBS , 55 G FAT (for 30 hours)

TRAINING:
saturday: no-workout
sunday: no-workout (start no carb phase)

[ilker]

Originally posted by DaLinkWent
I think I may be a little out of the loop here but I'm sure I'm not the only one but what is CKD? Sounds like a swwet plan you got going good luck with it and keep us posted!

Thanks DaLinkWent

Cyclical Ketogenic Diet is designed to both burn fat and gain muscle. This is the fat burn version. You can get detailed information from here:

www.c-k-d.com

[abarlament]

Ok it looks great now.

Ok, where you read Lyle Macdonald saying to do 10-12 reps on Monday, that is because he recommends a carb up workout, on Saturday, in your case. Say you did a Saturday workoukt, you'd do 4 reps, to failure, full body workout. Now, on Monday, you would do 10-12 reps becase your muscles are stil recovering. Plus it has the added benefit (doing high reps does) of depleting muscle glycogen.

Basicly, Lyle has you do upper body "mini depletion" on Monday, lower body "mini depletion" on Tuesday, and full body depletion on Friday, with a power workout on Saturday. You said that the M Tu and F workouts were waht suited you best so I just gave you the standard 3 day workout plan of the CKD, because you have to get a heavy workout in there somewhere or you won't build any muscle!

Anyways, it looks about perfect now, hope you stick with it you won't regret it!!!

[ilker]

Originally posted by abarlament
because you have to get a heavy workout in there somewhere or you won't build any muscle!

I consider the workouts on mon and tue as heavy workouts to build muscle. But I am confused, the option you did (doing heavy workout on saturday) sounds wiser to me but I got this training schedule from the article of Lyle Mcdonald titled "traning on CKD" here is the link:

http://www.thinkmuscle.com/articles/...genic-diet.htm

In this article, he doesn't talk about doing heavy workout on saturday at all.
Also doing cardio on sunday doesn't make sense to me.

As you can see in this article, the training schedule he recommends is the same I wrote in the first post (doing cardio on sunday and heavy workouts mon and Tue)

He supported his workout routine with scientific facts so it looks like it is the best traning routine for CKD ever. But again, it sounds wiser to me to do it the way you suggest... I am confused... I think I will try either way and see what works for me...

By the way, what exactly do you do on saturday, monday and tuesday?

Anyway, this is the third day of the keto and I feel exhausted. (because I didn't do carb load before I begin).
I didn't get tested yet, but I feel I am losing muscle
I will do my HIIT in the evening but I don't know how....
I don't have great difficulties in terms of mental acuity which is good.

btw, some articles suggest Caffeine during non-carb days and some don't. I like to use caffeine as an energy booster, especially before cardio... What should I do?

[abarlament]

Originally posted by ilker
In this article, he doesn't talk about doing heavy workout on saturday at all.

Well, you said 8-10 reps and I just assumed you were going to go light on those days, because when I think of heavy I think of like 2-6 reps. As long as you are going to do heavy workouts on M and Tues your split would be ok.

Also doing cardio on sunday doesn't make sense to me.

Well, ok. On your split, it doesn't make sense becuase you are taking carbs away from your M and T workouts. If you did my split, it makes sense because I stop carbing on my equivalent of Sunday.

As you can see in this article, the training schedule he recommends is the same I wrote in the first post (doing cardio on sunday and heavy workouts mon and Tue)

He supported his workout routine with scientific facts so it looks like it is the best traning routine for CKD ever. But again, it sounds wiser to me to do it the way you suggest... I am confused... I think I will try either way and see what works for me...

Sure, whichever way works for you!

By the way, what exactly do you do on saturday, monday and tuesday?

You can just look in my journal it's all in there.


I didn't get tested yet, but I feel I am losing muscle

I'm not sure what you mean by "feeling" it, but yes your lifts will all go down a bit when you are low carbing, because you don't have any muscle glycogen for those anaerobic exercises. I don't think you are losing muscle though, just wait till your carb up.

I will do my HIIT in the evening but I don't know how....

You don't know how to do HIIT you mean?


btw, some articles suggest Caffeine during non-carb days and some don't. I like to use caffeine as an energy booster, especially before cardio... What should I do?

I think different people have different tolerances, I can have all the caffeine I want (I don't want a lot...) and I am still in ketosis (I take caffeine pills in the morning). A way you can find out yourself is to buy some ketostix, and check when you are in ketosis, then take some caffeine and monitor if it kicks you out.

Well, see ya!

[DaLinkWent]

Cyclical Ketogenic Diet is designed to both burn fat and gain muscle. This is the fat burn version. You can get detailed information from here:

I really appreciate the information and the link! I've heard of the diet I just hadn;t heard it abbreviated before. I'm on a very similar diet with good results so I appreciate your posts!

[ilker]

Thanks again Abarlement,

Last night I thought a lot and decided to do heavy workout on saturday evening because if I do it on mon and tue, yes I would lift big but I won't have chance to eat enough for muscle growth. As you know, you should consume high and low carbs immediately after heavy workouts for muscle gain... On mon and tue, I just eat 17 grams of whey pro, 50 grms of beef and 50 grams of cheese after workout...

so my training routine will look like this

mon - 10-15 light reps (10 ' cardio before and after)
tue - sam as mon
wed- HIIT
thu 25' low intensity cardio
fri - depletion (begin carb load)
sat - heavy workout with 2-8 reps (like 16.00)
sun - no workout-begin no carb

if I want to obey the training structure of lyle mc donald, I will pull mon and tue workouts to sun and mon. So this routine will be look like this:

sun: Heavy workout (begin no carb)
mon: heavy workout
tue- HIIT
wed - no workout
thu 25' low intensity cardio
fri - depletion
sat - no workout (carb load)

btw, saying how am gonna do HIIT, I meant how I could find the strength to do it

I am asking these questions also Think Muscle via e-mail, but they never reply

Ok, this is the third day of keto and I did 25' low intensity cardio on an empty stomach in the morning... I look forward to carbing up (I see puddings with buscuits in my dream )

[ilker]

Ok, this is the last day of no-carb and I crave sugar!!! I am gonna do depletion workout at 18.00 and I'll eat two aplles on 16.00 to help deplete my glycogen stores...

by the way Abarlement, my Saturday workout will look like this:

exercises/reps
Bench Press/8 - 6 - 4 - 2
Squats/8-6-4-2
military press/8-6-4-2
deadlifts/8-6-4-2
pull ups with weight/8-6-4-2
dips with weight/8-6-4-2

What do you think about this routine, please send your comments...

[abarlament]

How's it going ilker, we havn't seen a update in almost a week, whats happening?

[ilker]

Originally posted by abarlament
How's it going ilker, we havn't seen a update in almost a week, whats happening?

yes Abarlement, you are right, I couldn't have time to write things down. Last weekend, I couldn't fully concentrate on carb-up since I have been on the film set (We were shooting a commercial).

Anyway, after curb-up which ends on Saturday midnight, I did my upper body heavy workout on an empty stomach in the sunday morning and lowerbody in the monday morning. Here are some samples about weights:

Bench 200 (8) 225 (8) 250 (6) 280 (4)
Pull ups BW (10) +20 (8) +30 (6) + 40 (4)
Leg press 300 (8X 4 sets)

Tuesday: I did 30 minutes of low In cardio in the morning
Wednesday: 30 minutes of low In cardio in the morning
thursday: Guerilla cardio 12 munites in the evening

Yes today is friday and the last day of non-carb. I am gonna do 5-6 circuits for depletion workout and drink my shakes then jump into the puddings...

I didn't get tested yet but it is evident that I am losing fat. I guess I lost about % 1 bodyfat during these two weeks...

What disturbs me about my routine is I do heavy workouts on sun and mon and the next lifting is on Fri which is not heavy. So there is a huge gap between two workouts so I am questioning putting another tension workout on wed...

Next week I will change things a little:

1) I will decrease my caloric intake to 1700 calories which is % 85 of my maintenance
2) I will do heavy tension workout instead of depletion workout on Friday, to stimulate muscle growth during carb-up. Because I lost lots of muscle in last two weeks.
3) I will do carb up 48 hours instead of 30 hours. (700 g HI carbs for first 24 hours and 300 g LG carbs for the second)
4) I won't do any workout on carb-up.

I am going to be tested on sunday morning.

btw, I made a search for CKD and found Lyle's week by week CKd journal. He lost almost %2 of fat in every week! It was amazing!!!

additaonally, I guess I need a real fat burner since Xen EFX has no effect

[abarlament]

Ilker, about the mid-week tension workout: that's what I do, I lift heavy on Monday, lower body Wednesday, upper Thursday, then my depletion workout (which is NOW going to be on Sun) on Saturday.

[ilker]

Originally posted by abarlament
Ilker, about the mid-week tension workout: that's what I do, I lift heavy on Monday, lower body Wednesday, upper Thursday, then my depletion workout (which is NOW going to be on Sun) on Saturday.

Yes it is similar to mine. next week I will try doing hevay workout before carb-up. We will see what will happen!

I am very impatient about the test. I know I am a little paranoiac on this: I feel that I am losing muscle instead of fat...