My Cyclical Ketogenic Diet

[skinny]

ok, i'm a strength trainer - not a nutritionist, but i'd agree with whoever suggested you shouldn't be on this type of diet at your age. bad for liver/kidneys and unless you're obese you're better off building bulk than burning fat with a young metabolism (if the testoterone hasn't kicked in yet, it will soon!) the body has a fixed number of fat cells after pubrety, and they swell or shrink with fat storage. high # fat cells = predisposed to hold fat,...you're in the stage where your body determines the number of fat cells you will carry through life (unless through a medical miracle you get pregnant!)

[abarlament]

Skinny actually it will NOT harm his kidney's or liver. That would only happen if he ate ungodly amounts of protein, OR if he already had bad kidneys.

I have already talked to him about bulking up but he doesn't want to do that at this point.

Using your logic, it only makes MORE sense for him to be on a fat loss diet, so that he won't have as many fat cells later in life.

[KetoManiac]

Hmmm no school today . Woke up and made myself some salami and provolone cheese wraps . very good by the way . Had that and a multi vitamin and 16 ounces of water to wash the stuff down. TOTAL:
calories:410 fats:32 protein:27 carbs:3

today i'll also be doing a leg workout. It will look something like this:

squats - 2-3 warm up sets, 12 reps
heavy squats - 4 sets, 10-8-6-4 reps
stiff legged deadlifts - 5 sets, 8-8-8-8-6 reps
lunges 2 sets, 8, 6 reps
hack squats (free weight version) 2 sets, 8,6 reps
slowly performed calf raises - 3 sets, 12 reps

after this, ill do another small 6 minute HIIT session on a stationary bike again followed by a larger HIIT session later tonight.

*belches*. Just had a few slices of fried ham and provolone cheese with mustard. so far today im at:
calories:853 carbs:5 fats:63 protein:63

im going to do a HIIT cardio session and then have a can of tuna with table spoon mayo. 2 hours after that, ill do my leg workout with a short cardio session and have dinner .

I decided to take out the cardio session today. It would just mess with my legs. So im just going to do my leg workout with a small HIIT session afterwards like yesterday. Also, i just had a can of tuna with a table spoon of mayo. good stuff. Totals so far are:
calories:1126 carbs:5 fats:76 protien:102

update:
i didnt get a chance to do my leg workout today. I decided to do a cardio session and tomrow do my leg workout. I did a HIIT session on my stationary bike today followed by some light punching against a punching bag.

for dinner i had 1 hamburger with a slice of american cheese with a small salad and table spoon of ranch dressing. Altogether today i had:

calories:1620 fats:113 carbs:10 (not including fiber), protein:134

I burnt at least 100 calories during my cardio so i think i did pretty good today .

[KetoManiac]

My computer hasnt been working for the past two days so i havent updated it. here are the updates though:

june 18th,
woke up and had 2 eggs scrambled with a slice of provolone cheese.

Then 3 hours later i had some tuna with tabasco sauce (ran out of mayo ) and some flax seed oil.

I went doen and did a great leg workout (forgot the weights though), and did a small 6 minute HIIT session afterwards (im going to start doing these small sessions every week). After that i went up and had 5 slices of london broil (steak) with a dab of bbq sausce and 4 walnuts.

for dinner, i went out to a italian place and got chicken francese (chicken fried in lemon butter). I had that, and a little carrots and cucumbers with it (shouldnt of had the carrots but it was just a little). Then i had some of my brothers chicken pargmigan (it was good but it was breaded a bit).

altogether for that day i had:
calories:1730 (burnt at least 100 during workout so i was able to reach my goal of 1600 calories) carbs: only 16 (18 - 2 grams fiber) protein: 155 fat:113

today has been great so far as well. Keto the entire day . For breakfast, i had 2 scrambled eggs with a slice of american cheese melted on it. Then for lunch, i had tuna with mayo (mayo never tasted so good ) and 3 walnuts (these are my new favorite snack food , in 7 walnuts tehre are 3 carbs and all are fiber ). Then 2 hours later i had some whipped cream, cream cheese, and 6 more walnuts.

For dinner i had chicken (marinated with italian dressing), some brocoli in melted cheese, and some spinach in a heavy cream sauce. very good **** .

after dinner, i did a forearm, ab, and cardio workout. I did 13 minutes of HIIT cardio, and for grip, i used those gripper things and did 10 perfect reps for a few sets. Then i moved on to forearms and did some reverse curls and normal wrsit curls. Then i moved to finger strength and held a bunch of weight plates by my fingers, and finally i did a farmers walk. for abs, i did a few sets of weighted crunches and lying leg raises.

after that, i had 2 table spoon of whipped cream (nothing else to have and i didnt want to lose any muscle :-\).

altogether today:
calories:1600 carbs:22 fats:120 protein:125

wow, tomorow is my carbup and i havent even had any "real" cravings yet. Only at my brothers birthday (big cake with canolis) and when my sisters made cookies (using raw dough my favorite) did i feel the urge to eat it but i withstood it and im fine.

ps ~ i have some cake and cookie dough saved for tomorow lol.

[KetoManiac]

yay, the fun begins today. For breakfast i had 2 hardboiled eggs and a slice of american cheese. total was: 247 calories carbs:2.5 fats:16 and protein:18.

then i had my apple at around 12:20 calories:124 carbs:25

im going to do my depletion workout at 1:30. Ill update as i go on. Also, at the end of my carb up, i will total up all the calories and fat i ate DURING the carb up not BEFORE and DURING. Its so you guys can see im not eating as much fat as it looks like. Im probably going to eat 30 grams fat (total fat not saturated) as opposed to 50 like im supposed to. So ill keep you all updated. oh yeah, depletion workout looked like this. I did a few circuits.

first circuit (1 set of each and 20 reps):
flat dumbell bench press (17 lbs each dumbell), bent over dumbell rows (17 lbs each dumbell), seated dumbell press (7lbs each dumbell), hammer curls (7lbs each dumbell) , seated tricep extensions (17 lbs)
rested one minute
second circuit (1 set of each and 15 reps):
incline dumbell bench press (17 lbs), one armed db rows (7 lbs each dumbell), seated dumbell press ( 7lbs each dumbell), dumbell curls (7 lb each dumbell), seated tricep extension (17 lbs)
third circuit (1 set and 12 reps)
flat dumbell bench press (17 lbs), bent over barbell rows (50 lbs), seated dumbell press ( 7 lbs each dumbell), ez curl bar curls (35 lbs), seated tricep extension (17 lbs)
fourth circuit (isolation circuit, 1 set per exercise and 20 reps)
flat dumbell flyes (7lbs each dumbell), bent over dumbell rows (7lbs each dumbell), lateral raises (2lbs each dumbell ), concetration curls (2 lbs), tricep kickbacks (2 lbs)
fith circuit (isolation circuit, 1 set of each exercise and 15 reps)'
incline dumbell flyes (7 lbs per dumbell), one armed rows (11lbs), bent over lateral raises (2 lbs per each dumbell), concetratiob curls (6lbs), tricep kickbacks ( 6lbs)
six circuit (finisher set, 12 reps, 1 set per exercise)
flat dumbell flyes (6lbs per dumbell), bent over barbell rows (54 lbs), one armed lateral raises (2lbs per dumbell), hammer curls (6lbs), close-grip pushups.
1 set squats (15 reps, 55lbs)
1 set stiff legged deadlifts (20 reps, 55 lbs)
1 set conventional deadlifts (20 reps, 55 lbs)

~ i rested a minute between all circuits.

update: ahh everything is going great so far. so far i only had my post workout meal. IT consited of:
8 oz milk (no more whey how dare i not look the day before)
1 handfull twisted pretzels (no fat, high gi)
2 fat free chocolate puddings (no fat, lots of carbs)
2 roll smarties (pure dextrose)
29 pieces of sweet tarts (pure dextrose & malodextrin)
one caremel rice cake (no fat, high gi carbs, and a little protein)
and a fork-full of some left over cake (maybe 30 calories most)

so far, this is where im at (like i said, this isnt including my apple and keto breakfast):
calories:709 fat:4 grams (1 saturated) protein:17 grams carbs:156

so all and all, its going pretty good so far . Im eating my next meal in another hour and a half becuase i didnt realize i had 156 carbs until now. 156 is kind of a lot so ill hold off for a bit.

update: went down and had some CEREAL! I had:
1 cup cocoa puffs
1 cup cap'n crunch berries
1/2 cup trix
12 fluid ounces skim milk
also, i had another handful of twisted pretzels and a role of smarties.
so far my carb up has been going great. This is what i eaten during my carb up:
calories:1223 fat:8 grams (only 3 saturated) protein:34 carbs:258

i have another meal coming up in an hour.

*belch*. I just had half a bagel, another roll of smarties, 2 rice cakes and an ego waffle. That brings me up to (not including keto breakfast and apple):
calories:1568 carbs:324 fat:13 (only 4 saturated) protein:43

For dinner i had 2 cups of spaghetti pasta and a cup of tomato sauce. MY stomach blew up in size after that. Total so far (not including apple & keto breakfast):
calories:1879 fats:14 (only 4 saturated), protein:54 carbs:390

i still have two more meals left and as you can see, everything has been clean so far so im going to have a donut later tonight :O.

update:
it was a great carb up. I got a vanilla frosted donut from dunkin donuts, then picked up some mike n ikes. THen when i came home, (2hours later), i had 1 cup cinnamon taost crunch, 2 cups rice krispies, and 12 ounces milk. so altogether just for the carbup i had:
2790 calories, only 29 grams fat (7 of them saturated), 568 carbohydratesm and 76 grams protein. so i kept my carb-up relitavly clean. next week i gotta watch out for my protein. i'd give this carbup a 10 outa 10.

[KetoManiac]

today was the 2nd low gi day of my carbup. It was pretty good. FOr breakfas i had:
1 bowl frosted mini wheats
8 ounces skim milk
1/2 cup oatmeal

for lunch i had:
can of tuna on whole wheat bread, 1/2 cup oats

for anohter meal i had:
pumpernickel bagel with tablespoon peanut butter, 8 ounces milk (at this time i was watching an A&E special about bodybuilding ).

2 hours before dinner i had:
2 slices whole wheat bread with table spoon peanut butter, and another 1/2 cup of oatmeal

then finally for dinner i had:
some breaded chicken cutlets fried (in olive oil), some celery and brocoli, and a slice of whole wheat bread. In total for the day:

calories:2058 fats:42 (9 saturated) protien: 146 (it was my goal to get my protein higher then my bodyweight since it was lower yesterday), and carbs:290 (45 were fiber)

oh yeah, i gained 6 lbs his carb up. I drank plenty of water as well. MY biceps are looking really repeted. I cant wait till my workout on monday :P.

boy, its hard getting in a lot of low gi carbs and calories. overall, this has been my cleanest carb up. I give this whole carbup a 10 outa 10.

[KetoManiac]

hmm. forgot to update yesterday. yesterday was pretty simple. for breakfast i had:

some left over non-breaded chicken cutlets
whipped cream
pollio-string chese

for lunch i had:
1 wendy's chicken blt salad
2 table spoons olive oil


for a snack i had:
half can tuna with 2 table spoon mayo

then i had:
serving peanuts
non-breaded chicken cutlets
pollio string cheese

not sure about the totals. I was in keto yesterday morning but then was kicked out the rest of the day for some reason (maybe the salad).

today i was in ketosis this morning and have been there throughout the day. for breakfast i had:
2 long-stick slim jims
1 pollio-string cheese

then i for lunch i had some grilled steak with some cheese melted on it. So far im at:
calories:712 carbs:5 fats:54 protein:52

im actually relativly full today. im feeling good and my breath is owning everyone >_< .

oh yeh, today is upper body day. Yesterday i was supposed to do cardio but my treadmill got messed up so ill make it up during the week today. ill post up my weight at the end of the night (it will be a few lbs off since its night time).

Update:

crap. i forgot today i have my end of the year party so upperbody will have to be postponed. So instead, ill do a short HIIT session today. I also just ate lunch. I had some more steak and cheese, and a little whipped cream . so far now im at:
calories: 1080 carbs: 7 fats:78 protein:85

ill have to try to stay as clean as i can at the party. Theres going to be fries and pizza and that sort of $hit. So ill probably get a hamburger with a hot dog (no bun) or something. sounds good to me .

update: $hit. what an afwul dinner. i ate way too many carbs and calories. I started out snacking on some celery and green peppers, then had 2 white castle burgers (just meat), a hot dog, 2 small meatballs, and some more celery. THen i started eating these breaded fried chicken cutlets and ate 4 more hot dogs . I also ate more celery and peppers. I dont even want to know the totals of today. good thing is that i did a HIIT session earlier today so that shoulda helped a bit.

im now down to 131 (at night) so i figure im around 129 in the morning. So im only 5 more lbs away from my goal. Ill give myself 3 more weeks to reach my goal before i bulk.

[KetoManiac]

today has been a great day. Im keeping these next few days very strict becuase of yesterday and am going to have to add in an extra day of cardio. this is how the day went. i still have to eat dinner though:

breakfast, 2 long stick slim jims and a polli-o string cheese

later for lunch i had: some of this pepperoni sausage stick, another cheese string

then i did my upper body workout today. It went awesome. Infact, i almost have to increase weights again. This is what i did:

flat barbell bench press ( first time in a few months), 105 lbs for 8 reps, then 7 reps, then 6 reps
incline dumbell bench press (upped this to 32lbs), 7 reps for 3 sets
bent over barbell rows (did three warmup sets done with 64 lbs, then 70 lbs and then 90lbs), 2 working sets of 104lbs for 6-7 reps each set.
deadlifts (same warmup weight and sets as rows), 3 working sets of 104 lbs for 8 reps, 7 reps, then 6 reps (time to up the weight)
seated dumbell presses - 22lbs each dumbell for 4 sets and 8 reps each time (time to increase weight again)
hammer curls (22lbs) - 2 sets of 8 reps, then 1 set of 6 reps (almost time to up weight)
seated tricep extension (27lbs) 3 sets of 8 reps, (time to up weight)

so it was a good workout. post workout i had a few slices of lean ham and in another hour, im going to have 2 table spoon flax oil.

around 6 im going to do a HIIT cardio session and then at 7 eat dinner.

so far today (including the flax oil), im at:

calories:955 fats:80 protein:54 carbs:6

i havent been all that hungry at all today either.

update: i did a HIIT session and afterwards had some lean protein (roasted chicken) and a small head of lettuce.

an hour or so later, i had my fats which was a table spoon olive oil and some peanuts. I went shopping at a wholesale place (price club/costco) and picked up some good ****. It was good exerfcise. Walking around picking up things . i ended up having:

calories:1439 carbs:12 fats:112 protein:94

i came a little short on calories hence i was short on fat and protein as well.

[KetoManiac]

yay, graduation was today. I finally graduated the 8th grade :-P. Boy, it was hot there. I was fricking sweating and the 95 degree weather didnt help.

for breakfast i had 2 slim jims, and a stringed cheese (my favorite breakfast ).

of course i missed the bus to graduation and arrived 20 minuts late . Im about to go out to lunch now so ill update as the day goes on. oh by the way, i picked up some spicy buffalo wings yesterday and some good stuff .

at lucnh we went to a greek restaurant. wut a great place to go if your on a low carb diet. I got a huge amount of gryo (lamb meat), and a nice big greek salad (lettuce and onions, no tomatoes or olives) with feta cheese and greek dressing (olive oil and vinnegar). Boy i was full after that. so far today i had:
calories: 871 fats:67 protein:56 carbs:9

ill be doing my lower body workout today. then i will do either a small HIIT session afterwards, or normal session (depending on how legs feel).

edit:
i worked my legs and did no cardio afterwards. TOday i did:
squats, 5 sets, 15 reps (just bar weight), 12 reps (40lbs), 10 reps (60lbs), 8 reps (80lbs), 6 reps (90lbs), 6 reps (90 lbs)
then i did a light set of leg extensions to get a good stretch for 15 reps (30 lbs) and then i moved on to 65lbs and did two sets of 8 reps. I decided to do some hack squats as well for the quads so i did a warmup set of 40lbs for 15 reps, then moved on to 3 working sets of 80lbs.
for hamstrings i warmed up with 40lbs on stiff legged deadlifts for 15 reps, then moved to 3 working sets of 6 reps with 90 lbs. Then on the leg curl machine, i warmed up with 15 reps of 20lbs, and moved to 3 working sets of 60 lbs for 6 reps.
for calves i just did 3 sets of 12 reps for calf raises.

it was a pretty good workout. Afterwards i had a whole can of tuna (raw >_<) and an hour later had my fats (a table spoon olive oil). Then for dinner i had some baked beef steak with a little bbq sauce. THe totals for the day were:
calories:1552 carbs:12 protein:137 fats: 105

wow. I played basketball for an hour in the hot weather. Great cardio .

[KetoManiac]

boy what a hot day. Woke up and had my usual breakfast. 2 long slim jims and a string cheese (gotta love it ).

then for lunch i finally had some of my buffalo wings. All you gotta do is warm them up in the microwave for 5 minutes. I had 4 of those and another stringed cheese.

then i was supposed to do cardio but since were packing and im at my other house, we had nothing to do cardio on and it was way to hot to go do a HIIT session so i just had my next meal whcih was: 4 slices salami, 1 slice provolone cheese, and one slice roast beef which brings me to a total of, 1166 calories, 87 grams fat, 11 carbs, and 89 grams protein so far.

since i missed my cardio session earlier, im going to do it before dinner then at dinner have a lean protein and later have my fats.

oh yeah, my babysitter made a whole batch of cinnamon buns but intsead i saved 3 for my cheatmeal during my carbup tomrow (there not that big... there like the sice of biscuits).

i did a HIIT session on my stationary bike then had some lean protein afterwards (chicken meat). Then an hour later, i had a table spoon flax oil.

totals for today:
calories:1616 fats:122 carbs:11 protein:121

tomorows my carbup which i havent had one craving this whole week except today when i was offerend a cimmanon bun :P.

[KetoManiac]

ahh, its that time of the week agian . carb-refeed day. yum.

i woke up today and had a normal keto breakfast. 2 slim jims around 9:45. then at 12:00, i had 30 red grapes to kick me out of ketosis. I did my depletion workout (same as last week), at 2:30, and finished at 3:05. I started my carb-load with 2 fat free double chocolate puddings . Then i had a scoop of protein powder (whey), 2 rolls of smarties, a handfull of pretzels and 43 sweet tarts. what a great way to begin my carbup. I finished this meal at around 3:20. My next meal is at 4:30 so ill update how it goes .

had some cereal. 2 bowls of frosted flakes and a bowl of honey combs with some skim milk. also had 2 caremel rice cakes. soon after that i had 3 pancakes (microwavable kind) and 2 more rice cakes with some fruit type candy.

i was moving stuff around (packing) and carrying heavy objects and boxes the hold day in 98 degree weather so i was really sweating so i ate extra today (around 200 calories).

then for dinner i had a chicken honey mcgrill from checkers fast food, with hAlf a chili, and a small order of fries. then afterwards i stopped by krispy kreme and ate 1 1/2 cinnamon bun donuts (man i was dying for these). when i got home an hour later i finished up my carbup with some more honey comb and skim milk. i kept things clean except for dinner but it was okay since i did some "cardio" today and because its graduation :P. the totals for my carbup (excluding fruit and breakfast):

calories:2943 carbs:526 protein:93 fats: 54 (only 14 were saturated so i kept pretty good)

this was a pretty good carbup except i wasted a lot of new glycogen carrying heavy **** and broke deep sweats. Since i had a little extra fat then i like, i was going to limit my carbup to only one day but since i probably lost some glycogen, ill keep it at 2 days.

[KetoManiac]

toady was once again the low-gi part of my carbup. woke up and had some total oat and bran cereal with 1/2cup oatmeal and some skim milk. For lunch i went and had a tuna salad sandwhich on whole wheat bread with mayo (just a little). For a snack i took 4 pieces of whole wheat bread, and put a little jelly on it and ate that with 4 ounces of skim milk. This brings me to a total of:

calories:1098 fats:18 (just 3 are saturated) carbs:181 920 fiber) protein:56

i have 2 more meals left so ill see what happens .'

update:
just had 3/4 of a HUGE sweet potatoe. I also had a low fat chocoalte chewy bar with it. Pretty good meal .

im going out to dinner tonight so ill see what ill eat there. I think it will be an italian place which means high gi carbs .

ate at a chinese restaurant . I had a lot of chicken with broccoli and a little bbq chicken (no white rice at all). Then when i got home i made myself 1/2 cup of oatmeal and i was down for the day. Tomorow i start keto again and i gained back 5 lbs this carbup or so i think. In 2 weeks i start bulking .

[KetoManiac]

Forgot to update yesterday. It was a simple day. I woke up in ketosis, and went down for some breakfast. I had a few slicels of salami and cheese, then some whipped cream. FOr lunch i had 3 hardboiled eggs with some more whipped cream and provolone cheese. I did a cardio session and had some barbequed chicken (lean meat) afterwards and some flax oil an hour afterwards. Then for dinner i had 2 bacon burgers from BK and no bun. yesterday i came to a total of:

calories:1381 carbs:10 fats:101 protein:100

today i woke up with my breath smelling real bad (deep ketosis >_<). for breakfast, i had 2 slices of provolone cheese wrapped in 3 slices of salami. Today is also my upper body day so ill keep updating here.

for lunch i had a can of tuna with 2 table spoons mayo, then i did my upper body workout and had some barbecued chicken again. Then i also had a table spoon flaxseed oil an hour after my workout as well. For dinner i had pepper steak (it was the only low carb food i could think of) with some broccoli.

my upper body workout went pretty well. I was finally able to get 8 reps on my first 2 sets on flat dumbell bench press with 40 lbs. then on the last set i got 5 reps (once i reach 8 reps, ill increase the weight).

incline bench press i used 35 lbs and repped out 8 reps, 7 reps, then 6 reps.

bent over barbell rows i used 70 lbs to warmup then 114lbs to lift with and repped out 8 reps on all sets (time to increase weight).

deadlifts i used 124 lbs and did 8 reps on all sets. Time to increase weight.

military press i increase the weight to 28 lbs each dumbell and on the first set repped out 6 reps, but could barely do 3 on the next set. So i used 22lbs again and will try again next week.

Same exact thing happens with hammer curls as well.

I went up 3 lbs on seated tricep extension but still need to ad more weight (now at 28 lbs).

so overall it was a pretty good workout.

totals for today were:
calories:1500 fats:110 carbs:10 protein:117

oh yeah forgot to mention, this will be my last week of CKD . After this im going to be adding in a carbmeal every 4 days and start bulking.

[KetoManiac]

woah what a day. sweating like a mad man the whole dam day. so hot. Moving and packing stuff as usual. Well today was leg day also. I upped my weight on squats and decided its time i get a power rack becusae i cant power clean the amount of weight to my back. Its too heavy now (good feeling knowing im improving). But it might take a while.

on squats, i warmed up with 70 lbs for 12 reps then 95 lbs for 10 reps then worked with 108 lbs for 8 reps for 2 sets, and 120 lbs for 1 set and 7 reps.

hack squats i used 70 lbs to warmup with for 10 reps, then moved to 100 lbs for 8 reps, and 120 lbs for 7 reps.

i did one set of heavy leg extensions as well with 50 lbs for 7 reps (hurt like a mofo).

i moved onto stiff legged deadlifts and warmed up with 70 lbs and 90 lbs as usual, and used 120 lbs for my working sets. I did 6 reps for 3 sets with taht weight.

then i moved to weighted calf raises (about 90lbs) and did 3 sts of 12 reps. It was a pretty good workout.

My diet today came to a total of:
calories:1500 fats:110 carbs:19 protein:100

the reason it was so high was becuase i had broccoli and lettuce today. Also, i finally tasted some fat free/sugar free chocolate pudding. It was so dam amazing. It was refrigareted and cold and wus just like ice cream . But 7 carbs per serving (its supposed to be sugar free also).

[KetoManiac]

oh boy . TOday was a pretty bad day. Woke up had some provolone cheese and bologna (good start ). For lunch i had a jr bacon cheese burger, bigmac jr, and mcchicken sandwhcih (no bun or ketchup of course). then i had another jr bacopn cheeseburger sandwhich. For dinner i went to a greek place and ate gyro with a salad with feta cheese, and a cup of chicken and rice soup. And the mchciekn wus breaded. Today wus bad becuase i want too far ove my calories and cabrs as well but im back into keto now.
oh yeh, i missed cardio and forearm/ab wokrout today .
totals were:

calories:1731 fats:126 carbs:28 protein:112

tomrow ill try to do 2 cardio sessions to make up for what i lost .

oh yeah, im going to limit this weeks carb-load to one day as well becuase of this.