My CKD Journal

DrWahoo · 11-Jan-04, 02:46 AM

Hello Everyone,

For the next 15 Weeks, offically starting Jan 12 (Monday), I will be mixing a CKD diet with Max OT principles. I am not sure how this will work, so critques would be nice. Right now I am 5'1" 150 lb lady 27 bf%, need to get down to about 135. I think I am a mesomorph, but I am not sure. Anyway, here is my training split and my general diet

Mon. Back/Bicep
Tues. Legs/Shoulders
Wed. Cardio/Abs
Thurs. Cardio
Friday Chest/Traps/Tris/Abs
Satur. Cardio

Morning Tuna 2 tablespoons of Mayonaise
Post Work-Out Protien Shake 2 tablespoons of Olive Oil (don't have flax seed oil where I live)

Lunch Salad 3 Tablespoons of Olive Olive 2 Tomatoes
Snack Slice of Cheese

Dinner Chicken
Brocolli

1690 cals 151p/23c/113f

KetoManiac · 11-Jan-04, 08:49 AM

Quote:

Originally Posted by DrWahoo

Hello Everyone,

For the next 15 Weeks, offically starting Jan 12 (Monday), I will be mixing a CKD diet with Max OT principles. I am not sure how this will work, so critques would be nice. Right now I am 5'1" 150 lb lady 27 bf%, need to get down to about 135. I think I am a mesomorph, but I am not sure. Anyway, here is my training split and my general diet

Mon. Back/Bicep
Tues. Legs/Shoulders
Wed. Cardio/Abs
Thurs. Cardio
Friday Chest/Traps/Tris/Abs
Satur. Cardio

Morning Tuna 2 tablespoons of Mayonaise
Post Work-Out Protien Shake 2 tablespoons of Olive Oil (don't have flax seed oil where I live)

Lunch Salad 3 Tablespoons of Olive Olive 2 Tomatoes
Snack Slice of Cheese

Dinner Chicken
Brocolli

1690 cals 151p/23c/113f

the calroeies and macronutrients seem good but are you sure the food adds up to that? Post workout avoid fat. Just have the protein (optional: have some dextrose also).

Assuming your carbload is friday - saturday, take out the cardio on saturday. You want to maximise glycogen repletion those days. Rather, but some cardio on sunday as it will help deplete liver glycogen and you will enter ketosis faster.

Good luck with this. Some people I know weren't able to do a 3 day max-ot split but hopefully you will be able too.

Good luck :thumbup:

abarlament · 11-Jan-04, 10:50 AM

Like I said in the other thread I don't think MAX-OT would be the best for a CKD becasue it doesn't have a lot of volume (to deplete muscle glycogen).

DrWahoo · 11-Jan-04, 04:08 PM

Quote:

Originally Posted by abarlament

Like I said in the other thread I don't think MAX-OT would be the best for a CKD becasue it doesn't have a lot of volume (to deplete muscle glycogen).

So I should up my reps ?

DrWahoo · 11-Jan-04, 04:34 PM

So if I want my rest day to be on Sunday, then by Carb load has to be on Saturday And my Workout has to look like this.

Mon. Cardio
Tues Back/Bicep
Wed. Legs/Shoulders
Thur Cardio/Abs
Friday. Cardio
Saturday Chest/Traps/Tris/Abs
Sunday

KetoManiac · 11-Jan-04, 05:10 PM

Quote:

Originally Posted by DrWahoo

So if I want my rest day to be on Sunday, then by Carb load has to be on Saturday And my Workout has to look like this.

Mon. Cardio
Tues Back/Bicep
Wed. Legs/Shoulders
Thur Cardio/Abs
Friday. Cardio
Saturday Chest/Traps/Tris/Abs
Sunday

I'd do it like this:

Mon. Cardio
Tues Back/Bicep
Wed. Legs/Shoulders
Thur Cardio/Abs
Friday. chest/tricep abs
Saturday rest
Sunday: moderate cardio (optional

KetoManiac · 11-Jan-04, 05:11 PM

Quote:

Originally Posted by DrWahoo

So I should up my reps ?

see how it goes.

also, here is the thread i promised you:

http://www.c-k-d.com/forums/viewtopi...ighlight=maxot

abarlament · 11-Jan-04, 05:42 PM

I've had the most success doing this:

Sun keto
Mon keto Full Body or upper body
Tues keto Full body or lower body
Wed keto
Thurs keto
Fri keto AM, Full body, PM carb load
Saturday Carb load

I'd reccomend doing high reps and sets on Mon and Tues, lower reps and sets on Fri. If you insist on doing MAX-OT, I would just up the sets on Mon and Tues.

DrWahoo · 11-Jan-04, 07:25 PM

Finally the sites bak up thank you.

DrWahoo · 11-Jan-04, 07:38 PM

Checked out the CKD site and IPR had this to say

Max-OT is ideal for keto diets due to the low volume and hence the chnace of depleting muscle glycogen during the workout is low. If one replenishes muscle glycogen via weekly or twice weekly carb-ups and proper post w/o nutrition in the form of a whey + dextrose/maltodextrin shake you should not suffer at all.

With that said I think I will go with my orignal plan, because it works well with my schedule.

Also what's wrong with taking having a little fat after a work out, I noticed a lot people add flax seed oil to their post work out shakes.

abarlament · 11-Jan-04, 07:55 PM

If you don't deplete muscle glycogen your muscles will have no reason to use FFAs as fuel. I think the guys at c-k-d are all about getting into ketosis (liver glycogen depleted), that's not the real goal. The real goal is increasing use of FFAs, ketosis is a "side effect" of lowered carbs. However, ketosis isn't the big deal, use of FFAs in the muscles is. You can be in ketosis with full-glycogen muscles, but then they will not be using FFAs as fuel. You can be in ketosis with depleted muscles, which will then oxidize FFAs for fuel.

DrWahoo · 11-Jan-04, 08:08 PM

Quote:

Originally Posted by abarlament

If you don't deplete muscle glycogen your muscles will have no reason to use FFAs as fuel. I think the guys at c-k-d are all about getting into ketosis (liver glycogen depleted), that's not the real goal. The real goal is increasing use of FFAs, ketosis is a "side effect" of lowered carbs. However, ketosis isn't the big deal, use of FFAs in the muscles is. You can be in ketosis with full-glycogen muscles, but then they will not be using FFAs as fuel. You can be in ketosis with depleted muscles, which will then oxidize FFAs for fuel.

Thanks abarlament for your response. What are FFA's and will simply adding a depletion workout before my carb up give me the desired affect that you are talking about ?

abarlament · 11-Jan-04, 09:47 PM

FFAs are free fatty acids. A depletion workout the day of your carb up would probably lead to better glycogen supercompensation. The thing is, you are doing MAX-OT workouts when you aren't eating a lot, this probably won't lead to good gains. Maybe doing a MAX-OT during your carb load (towards the end, like Saturday night or Sunday morning, assuming carb load Friday PM-Saturday night), then depleting glycogen immediatly after the carb load, so you are running on FFAs most of the time while you are on the keto portion of the diet.

DrWahoo · 11-Jan-04, 11:26 PM

Okay since I have 2 weeks before my first carb up, I am just going to try the MAax OT and then based on how I feel I will switch to a traditional CKD workout.

Also abarlament I noticed on your CKD journal from last year, on some of your exercises you did high weight low reps (6 reps), why is this wrong now ?

abarlament · 12-Jan-04, 07:54 AM

That's what Fudo told me to do. As you can see I did the low reps high weight on the Power workout (during the carb up). I think Fudo was giving me advice from the pre-release version of UD2, so in fact I was almost doing a by the book version of UD2 without knowing it.

It would be fine not to go to failure, gains won't suffer, and you might be able to get an extra set out. Just make sure to go super heavy on the carb up.