My Cyclical Ketogenic Diet

[KetoManiac]

ill start off with a little backround information. Im 13 yrs old currently turning 14 in august. I been weightlfiting for 2 yrs (since 6th grade). My strength has increased greatly and i think i put on some good muscle. I jsut finished a recent bulking phase (finsihed at end of february, started in begging of september). I put on 40 pds in 6 months. according to my body fat, around 20 lbs was muscle and the rest was fat, water, etc . I went from 100 pds to 150 pds. I then started a average bodybuilders cutting diet around march first. It went well and i was losing weight, but the results were stopping and the cravings were really kicking in (i never ate any cheat meals and the cravings were realy kicking in). Well up until around 5 weeks ago, i found out about the CKD and started right away (being able to eat eggs and pizza yet still lose weight really drew me in ).

I started at around 141 pds or so. The first week i was already down to 135 (water weight and muscle glycogen, a litle fat as well). The second week i got down to 133. I then did a carb up for 2 days. First day was high gi day and the 2nd day low carb gi. This is what i had if anyone want sto look:


Friday:
morning: 2 slim jims, stringed cheese 400 calories
lunch: deli cold cuts 300 calories:
pre-workout (around 2:20): nice juicy apple 125 calories 30 carbs
depletion workout at 3:30
post workout (4:40)ne scoop whey, 4 roll smarties, 2 fat free jell-o puddings (chocalte and vanilla swirl!)
calories:392 carbs:72 (25 dextrose, 46 from lactose or what ever is in the pudding, and 2 from the whey).
next meal (5:30): 2 bowls coooooookie crisp , one glass of milk, 6 rolls of smarties, some pretzels
calories:570 carbs:120 (47 from cereal, 12 from milk, 35 from smarties, and remainder from pretzels i think)
dinner (6:40): 1 cheese burger on white bread (**** i coudlnt belive i had that ), high-gi corn , salad
not sure about calories/carbs. rough estimate: calories:450 calories carbs:50
cheat meal:8:30
one slice of pizza and one 12 fl oz can of pepsi
calories:440 carbs:70
snack:9:45
one 27 piece roll of sweet tarts
2 rolls smarties
calories:252 carbs:63
before bed snack: 11:20
one s'more pop tart
calories:202 carbs:36 carbs

the next day i basically jsut eat whole wheat bread and sweet potatoes.

after that whole carb up, i was back up to around 138. I then ketoed once again for a week, and did another carb up. I only kept it to one day as well because i wasnt in keto that long for the week for some reason (possibly too many carbs on carb up).

What i ate was basically the same as my first carb up day. except i had 2 donuts as opposed to pizza with soda .

well sorry i made it so long, but i jsut wanted to give you some back round info. IM all ready 24 days into keto. here is what i ate and worked out today 8-):

breakfast: 1 slim jim, one big slice roast beef, 1 slice provolone cheese
lunch:deli meat (raost beef, salami, provolone cheese)
after noon meal: some londo broil with melted cheese on top
post workout/dinner: steak (like 5 big pieces), celery with salt

my workout was as followed:
squats - 5 sets 15/12/10/8/6 reps
leg exntensions - 1 warm up set, 3 working sets 15/8/8/8 reps
stiff legged deadlifts 5 sets - 15/12/10/8/6 reps
lying leg curls 3 sets - 1 warm up set, 2 working sets 15/8/4 reps
calf raises - 3 sets, 12 slow reps

im too lazy to list the weight and my post is getting quit long .

im now done to 132 pds or so. hoping to be at 136 by thre end of my carb up.

ill keep this journal updated. cant wait for my carb up in 2 days .

[term]

This isn't a flame, but merely an observation: holy sh!t that's a lot of candy. Stop eating that junk and eat real food.

That said, good luck man and work hard!

[ilker]

here is my opinion:

I think you are too high on fat on carb-up phase. The fat ratio shouldn't exceed % 15 of your total calories when you carb up.

I am on CKD too and I only take 50 grams of fat during the 36 hours of carb-up.

another thing, take High Glysemic carbs in the begining of curb-up phase, then switch to LG carbs. Yes Term is right, don't eat simple sugars during the whole carb-up. It is wiser to take your candies from just after depletion workout until bed time...

and don't eat too much tarts as most of them contain significant amount of fat
(margarine)

these were my advices...

[TheBigness]

here my thought: why the hell is a 14 year old on a ketogenic diet? not only is it dangerous,but you are reducing gains. you need to learn how bodies work, learn how YOUR body works, learn how to train and eat and diet...

[KetoManiac]

Originally posted by TheBigness
here my thought: why the hell is a 14 year old on a ketogenic diet? not only is it dangerous,but you are reducing gains. you need to learn how bodies work, learn how YOUR body works, learn how to train and eat and diet...

why would it be dangerous =O. I looked over all the negatives and couldnt really find anything to make me stop doing this type of diet :confused: :-\. also, how can this be reducing my gains...

http://www.totalfitness.com.au/myths...wcarbdiets.htm

check out taht website, it might clear up a few things your thinking

thanks for the advice ilker and term. I only carbed up 2 times before so i really dont have much experience. All i know is that i need $hit to settle my cravings. My first carb up wus just an eat anything. wasnt really sure what was going on and stuff i just ate. my 2nd carb up i kept it a bit more controlled. also, i do only take the high gi carbs the first day. The 2nd day i ate oatmeal, whole wheat bread, and sweet potatoes. i think i had a little brown rice as well.

if you guys can mention some good high-gi foods that i can eat, that would be great. I want to minimize fat spill overs.

by the way, here is what went on today:

breakfast: 1 can tuna, mustard (ran out of mayo ), table spoon olive oil, 1/2 ounce almonds (roasted)
lunch: 4 slices ham, 2 slices cheese
after school: 5-6 slices of londbroil steak, one slice provolone cheese melted over it

ill update it as the day goes on. Today im going to workout abs and forearms and do a HIIT cardio session so ill see how that goes. For dinner i think were having pasta, so ill just have some meatballs and sausages (see if there breaded or not) .

thanks for the advice

edit: for dinner i messed up a bit but nothing to big. I had 1/2 ounce almonds, some chicken breast slices, 1/2 cup marinara sauce (wasnt that bad, this is maximum estimate), inside of meat loaf (just a bit of the breaded crust), 5 meatballs (unsure if they were breaded or not. I dont think they were.

so today was pretty good. Before dinner, i did a few minutes of cardio (burnt 20 calories) but then my parents were pissed so i had to eat dinner. half an hour after my dinner, i did some more cardio and burnt exactly 100 calories. right when that happened, the fuse blew and the machine shut down . then afterthat, i went downstairs and di dosme forearm and ab work. MY forearms litteraly blew up in size while working them .

well tomrows my carb up i cant wait .

[KetoManiac]

Originally posted by term
This isn't a flame, but merely an observation: holy sh!t that's a lot of candy. Stop eating that junk and eat real food.

That said, good luck man and work hard!

the candy im eating is purely dextrose (a little malodextrin in there and citric acid or something as well). Im tpo poor and stupid to get any real dextrose lol so i just stick with sweet tarts and smarties. Its the best i can do .

[ilker]

Originally posted by TheBigness
here my thought: why the hell is a 14 year old on a ketogenic diet? not only is it dangerous,but you are reducing gains. you need to learn how bodies work, learn how YOUR body works, learn how to train and eat and diet...

I really don't understand why you said "dangerous" for CKD. I made lots of search and I didn't see any dangerous thing at all. The only thing they say is this diet shouldn't be preferred by those who has job that requires great mental aquity and this is only valid until your brain adapts to burn fat as an energy source. This takes just one week.

Maybe you are right on he is too young to do this diet as he can't nourish well during his growth. yes this is true! If I were 14 now, I wouldn't CKD...

But I insist on it is not dangerous...

[KetoManiac]

Originally posted by ilker
I really don't understand why you said "dangerous" for CKD. I made lots of search and I didn't see any dangerous thing at all. The only thing they say is this diet shouldn't be preferred by those who has job that requires great mental aquity and this is only valid until your brain adapts to burn fat as an energy source. This takes just one week.

Maybe you are right on he is too young to do this diet as he can't nourish well during his growth. yes this is true! If I were 14 now, I wouldn't CKD...

But I insist on it is not dangerous...

thank you for the support. I also take a multi vitamin and a calcium pill thing everyday to ensure im okay .

heres how the day went down today ( i will update more as the day goes on):

well i had a half day today in school (yuh im still in school >_<). So for breakfast since im starting my carb up, i decided to make it small. This is what i had:
2 stringed cheeses (from pollio), 1/2 ounce almonds
that was around 8:00am. I then took my science state test and had my apple at around 12 pm (that was when we finsihed so it was the earliest time i could have it). Its now 1pm and im going to go workout at around 1:30. So ill keep you guys updated on what im going to eat

~oh yeah, my moms making pasta tonight for dinner

edit:
lets see. so far after my workout i had one scoop whey, 2 fat free chocolate/vanilla swirl puddings, like half a box of sweet tarts, some pretzels, and a little dry cereal (cinnamon toast crunch)
had 20 ounces of water here.

an hour or so after that i had, little more cereal with skim milk (captain crunch all berries and oreo o's with marshmellow cereal), and a bit more pretzels and sweet tarts (sweet tarts = pure dextrose, gotta love 'em ) and a slice of white bread.

this is how i did my depleton workout as well (drank 16 ounces of water during workout):
i did it in a circuit fashion:
DB bench press
bent over dumbell rows
seated dumbell press
hammer curls
seated tricep extension

i did a set of each followed by the exercise next to it. then i did another circuit:
Inlcine DB bench press
one armed DB rows
seated arnold press
dumbell curls
tricep kick backs

then after that did anotehr circuit:
chest flyes
bent over barbell rows
one armed seated dumbell press
concetration curls
seated tricep extensions

then i did a set of 15 rep deadlifts, 15 rep stiff legged deadlifts, and one set of 20 rep squats . Took about 45 minutes.

~update
i had dinner around 5:30. I had a good amount of pasta in a light marinara sauce. there was a little meat in there as well. I also had 2 slices of italian white bread to go with it . Next, i downed 20 ounces of water and my stomach blew up. I could barley move it at the time. ITs better now though and considering i drank 40 oucnes of water (not including workout) in the past few hours, i only taken one piss so something must be going right . im going out later tonight. I might get a slice of pizza or something.

had 2 1/2 rice caremel corn rice cakes. pretty awesome. only 50 calories per rice cake and around 11 carbs and 1 gram protein or so. I also had a small slice of some homemade fresh bread (delicious).

by the way, at the end of the day ill give you my total calories, carbs, fat and protein. so far today i had 2650 calories, 464 carbs, 48 grams fat (only 13 being saturated AND 17 came from my keto breakfast meal), and 95 grams protein.

Edit: had some a slice of pizza (no crust my friend stole it ) then bought a box of mike n ike candy and ate that and had a little twizzler pull and peel. I totaled up everything and this is what i had today:

calories:3319 fat:51(only 15 is saturated and 18 grams was from my keto breakfast), carbs:580 protein:105

all and all, it was a pretty good carb up. Tomorow ill basically be eating oatmeal and sweet potatoes the whole day so ill post up how taht goes.

[abarlament]

It looks good. How is the workout going?

[KetoManiac]

Originally posted by abarlament
It looks good. How is the workout going?

pretty good . I was pretty sweaty aftr the workout but i needed the carbs right away so in a matter of 1 minute tops, i nailed down 2 puddings . GOt a bad brain freeze though .

[KetoManiac]

Today is the 2nd low-gi day of my carb up. THings are going pretty well so far. For breakfast (10:30) i had some cereal (raisin bran and total cereal), some skim milk, and 1/2 cup oatmeal. Right now im drinking another 16 ounces of water as well.

ill keep you guys updated as the day goes on.

edit:
for lunch (12:30)i had a few slices of london broil and a sweet potatoe (2.3 inches x 5 inches ). so far today (according to fit day), i had around:

calories:997 fat:21 (only 7 is saturated), 56 grams protein, and 147 carbs. My goal is to reach 250 carbs so only 100 more to go .

lets see, at around 2:40, i ate again. I had 1/2 cup oatmeal, 2 slices of 100% whole wheat bread, table spoon of peanut butter, and a glass of milk. I also had 16 oucnes of water with this meal.

total calories (so far) :1462 fats:34 (only 10 being saturated), carbs:214, and protein:80. Only 40 more carbs to go .

hmm at 5:00, i made myself a big sweet potatoe. Had that with 4 oz of milk. Also, with this meal i had 16 ounces of water again.

total so far: calories:1707 carbs:268 fat:34 (only 10 of them are saturated), protein 88. so today is going along pretty well. I reached my goal of at least 250 complex low gi carbs and surprassed it. For dinner i plan on eating just a lean protein meal with a little oats or something.

Wow im hungry. I just finished snacking on some raw oats . I had about 1 cup of raw oats lol with 8 oz water.


*sigh*, dinner was sort of a cheat meal. we got chinese food so how can someone expect to eat healthy there . I ate some pepper steak (beef, peppers, onions) and had a little spare ribs boneless (like 3 small strips). No rice or anything else becuase i think that was enough carbs today. also, 8 ounces of water. In total, i had around:

calories:2438 fats:65 (only 16 were saturated), protein:136 and a whopping 332 carbs from complex low gi sources and vegetables (32 grams fiber).

looks like ill be starting keto again tomorow. All and all, it was a pretty great carb up.

[abarlament]

WHAT? That's it!! You can slam some more carbs you p****! c'mon, feed the muscles!

[KetoManiac]

Originally posted by abarlament
WHAT? That's it!! You can slam some more carbs you p****! c'mon, feed the muscles!

My mom bought it on monday. I hid 2 as that is all i was able to get my hands on lol . Im going to tell my mom to get the stuff on thursday or somethign and to get some tapioca as well.

[KetoManiac]

lets see. So far the day has been going pretty good. ITs fathers day so i might not be able to fit in cardio today . Well i woke up at 10:10, and didnt eat dinner until 12:10 becuase we went out for a fathers day dinner at a diner that took for f|_|cking ever . Anyway, i got a bacon and egg omlette there. i was still a bit hungry so i had half of my brother scrambled egg and a slice of bacon. bleh, it was hard looking at everybody eating their french toast and pancakes drenched in syrup but i made it . Looks like something is going on my carb up menu . anyway, total calories and carbs were:
calories:546 carbs:2.5

then aroun 2:10, i made myself a can of tuna with 1 table spoon of mayo. I decided make this meal a bit smaller since breakfast was bigger then i wanted it to be. i also had a spray of chocoalte whiped cream and heavy whiped cream as well :P.
calories: 348 carbs:2.5

had a little snack meal around 4:40. I had a serving of pork rinds, 19 small slices of pepperoni, and half serving of cashews. The total values of the meal was: calories:354 carbs:5 (1 being from fiber)


by the way, im weighing in at 137. so i only gained 5 pds this carb up which is pretty good in my opinion.

*sigh*, dinner was kinda bad. I had this huge ass hamburger, a slice of cheddar cheese, a jalepeno pepper, and some cucumber pickle slices things . I dont want to know the total calories and carbs in there.

and i didnt get to do cardio today as well. Im very pissed. I hope i can fit just a little sesion in even if it is before bed.

[KetoManiac]

ahh lets see. I entered keto this morning so that was good. Woke up and almost missed the bus so i just snagged 3 slices of salami with 2 pollio string cheeses. During school (since i didnt have time to get my lunch from home), i bought a ham and cheese sandwhich. I only ate the meat and cheese inside (a little bread got on the ham but just little specks). Then when i got home i made some meat wraps . I had two wraps each consisting of 3 slices salami and a slice of provolone cheese. Then i just ate 2 slices of salami for the hell of it . So far today i had:
calories:1185 carbs:11 fats:86 protein:90

Today is upperbody workout and im going to do a small cardio session after that. THis is what the workout will look like:

flat dumbell bench press 3 x 6-8 reps (37 lbs per dumbell)
incline dumbell bench press 3 x 6-8 reps (27 lbs per dumbell)
bent over barbell rows 3 x 6-8 reps (75 lbs)
deadlifts 3 x 5-7 reps (85 lbs)
seated dumbell press 4 x 6-8 reps (22 lbs)
hammer curls 3 x 6-8 reps (22 lbs)
seated tricep extensions 3 x 6-8 reps (28 lbs)

FOr my cardio, it will be punching a punching bag and shadow boxing. It will look like this:

2 minutes punch bag
1 minute rest
1 minute shadow box
1 minute rest

Thats condsidered one "set". I do 5 sets.

edit~:
him lets see. Was running low on time in my workout so i had to change my cardio. Instead, i did a small HIIT session on a stationary bike:
2 minute warm up
20 second all out sprint (on bike)
10 second steady biking pace
20 second all out sprint (on bike)
10 second steady biking pace
15 second all out sprint (on bike)
10 second steady biking pace
15 second all out sprint (on bike)
10 second steady biking pace
1 minute cool down
10 second all out sprint (on bike)
20 second steady biking pace
10 second all out sprint (on bike)
20 second steady biking pace

Im going to do the punching bag cardio later tonight i guess (around 8:30).

Here is how the workout went down:
flat bench press (37 pds) could only rep out 8 reps first, then 6, then 3
i couldnt do incline dumbell press so i did flat flyes. I used 22 lbs and repped out 8 reps, another 8 reps, then 7 reps.
bent over barbell rows (90 lbs), repped out 8 reps all 3 sets.
Deadlifts (90 lbs), repped out 8 reps all 3 sets
seated dumbell press ( 22 lbs), repped out 8 reps all sets
hammer curls (22 lbs), repped out 8 reps, then 6, then 5
seated tricep extension (28 lbs), repped out 8 reps, 6, then 6 again

after my workout session, i had to eat dinner. SO i had several slices (too many to count ) of london broil, a bit of bbq sauce (for the carbs post workout ), and some melted brocoli in cheese (YUM!).

note:i need to increae weight of deadlifts and rows and military press, and flyes if i choose to do them next week :-p.

lets see, the total amount of calories, protein, carbs, and fat for today will be listed below:

calories:1600
fat:109 (61 percent of my calories)
carbs:18 (23 - 5 [from fiber] = 18) (4% of my calories)
protein:137 (34% of my calories)

overall, today went pretty well. I still have another cardio session left as well so im hoping to burn at least 120 calories there.

~update:
i was able to fit in a cardio session like i said. Yay! I did a HIIT session on a bike followed by 2 minutes straight of punching a punching bag . I'd five today a 9 out of 10. Only thing I would have changed was get rid of the bbq sauce i had with my steak.