My Weekly CKDiet Journal

[Fudomyo]

Well, just be sure and measure on the same day. I gain/lose almost 5 lbs, so you want to measure on the same day, where you should have roughly the same amount of glycogen.

You might have just carb loaded a little better.

Anyway, just measure your waist on that same day. You'll know weather you are losing or gaining fat.

Fudo

[abarlament]

Wait, you mean on carb up days? How would I have gained fat if I ate hardly any fat? All the carbs and protein would have helped right?

[Fudomyo]

I just mean you probably had a little more glycogen at 225 vs 223. Glycogen comes from carbs.

The first week doesn't help in the measuring. Waist and weight every week, and you'll know how you are doing.

[abarlament]

Had a sweet workout today

I started off trying to do deadlifts with a bar. I didn't really like doing it, so I stopped and went back to leg press

leg press 585 6, 6. I am moving up weekly, I'll be breaking 600 next week

row 115 6, 6

assisted dip 150 6, 6

shrug 95 6, 6 I didn't even feel these working, but I struggled with them. Weird

Db bench 80 6, 5 My arms were dead at this point, mainly from the dips, I actually failed my last set booyah.

Also, I tried some Good Mornings, but I didn't feel them doing anything, I'll stick to back raises.

[Fudomyo]

Keep going on those deadlifts! I hated them at first. You'd do about 4, feeling clumsy as ever, and then not catch your breath for 10 minutes.

Just do like 3 sets of 135 for like 12 reps. Your body will get used to them. It just takes a few months.

Nice workout
Fudo

[abarlament]

Ok lets just see if I was doing em right

First, I had my feet shoulder length apart, and my hands (when I was squatting down grabbing the bar) right outside of my feet. Then I picked it up, and it kinda dragged up along my legs. I am not sure if I was using my back too much, but I felt kind of bent over, because I'm used to the Zbar. It kept hitting my knees when I was going down.

[abarlament]

Hey Fudo, I was researching the CKD, like I usually do when I'm bored, and I found this http://www.thinkmuscle.com/articles/...genic-diet.htm

It has a different scuedule than I'm doing, I'll outline it here:

Day Workout type Diet

Sunday: 30'+ of low intensity cardio in morning to establish ketosis Ketogenic

Monday: Tension weight training workout Ketogenic

Tuesday: Tension weight training workout Ketogenic

Wed/Thu: cardio optional for fat loss Ketogenic

Fri: Full body workout prior to workout Ketogenic

Begin carb-load after

workout

Saturday: No workout Carb load


Now here's what I've been doing, your advice is needed:

Monday High rep low weight full body workout while eating low carbs

Tuesday High rep low weight full body workout while eating low carbs

Wednesday High rep low weight forearms, calves, abs while eating low carbs

Thursday This is my option day, sometimes I start carb loading this day sometimes I wait till Friday (like I'm doing this week). Anyways: preworkout I'm eating low carbs low rep high weight full body workout postworkout I start carbing. Other weeks: low carbs NO WORKOUT

Friday See Thursday. If I started carbing Thurs then I would do same workout as on Wed, while carbing up

Saturday low rep HIGH weight full body workout, while carbing. After working out (at the Y) I eat some tuna when I get home.

Sunday I just "kinda carb, but also I try to eat more p and f, but I don't really watch what I do on this day as much as the others.

---

Any help you could give would help me out here. Although my friends do say I'm looking slimmer. I wish I would have taken a pre-diet pic so I could do the before and after. I am gonna take a pic right now (3 weeks into CKD) to use for comparisin.

[Fudomyo]

That looks just fine to me.

Thurs is a 6-12 rep day, so it's a medium high tension workout. Not like Sat, but not like Mon/Tues either.

I believe that helps with the glycogen storage. 6-12 reps would use more fast twitch, which is where you want to store all the glycogen for Sat.

I just wing it on Sun too. It's good to eat normal.

[abarlament]

Also, I did some searching around my house for stuff to eat during carb-up. Here's what I found

food C P F

Pop Tarts 34 3 7
Carnation Instand Breakfast 27 5 1
Oatmeal 27 5 3
Bread 24 2 2
Apple Cider 31 0 0
Cottage Cheese 6 12 1
Jelly 13 0 0
Hamburger Helper 29 5 4.5
Mac 'n Cheese 48 11 2.5
and things I didn't find nutrition information about
Spaghetti

And I did the math, that works out to around 78% 15% 7%

That's a pretty good carb-up ration right?

Basicly, I'm planning on eating 1 unit of everything. In addition to that, I'm going to eat a LOT of oatmeal, drink a LOT of Carnation Instant Breakfasts and Apple Cider (hope I don't get diahrrea!), and eat a bit of jelly sandwiches.

Hows that sound, problems, or does it look good?

[Fudomyo]

Looks good. Just watch the hamburger helper, once you add the hamburger. Fat fat fat. Just be sure and drain the fat off if you add some in.

[abarlament]

Originally posted by Fudomyo
Thurs is a 6-12 rep day, so it's a medium high tension workout. Not like Sat, but not like Mon/Tues either.

I believe that helps with the glycogen storage. 6-12 reps would use more fast twitch, which is where you want to store all the glycogen for Sat.

I just wing it on Sun too. It's good to eat normal.

Ok thanks. That makes sense, so that I'm not sore for the big ole Saturday workout, so I can do as much as I can.

Heh, good to know about Sunday diet lol!

Thanks Fudo!!!

[abarlament]

I'v been carbing like a madman all day today (it's not even 12 yet lol). Fudo, I made a pile of rice and some terriyaki on it: Blech! Nasty stuff lol, I'm choking it down with a Instant Breakfast.

[abarlament]

Ok, here's this weekends breakdown:

Friday

Was low-carbing until my workout, had a few pixie sticks about 15 mins before. then did a TORTUROUS "circuit" type training, doing Db Bench, deadlifts, and squat. I didn't use a whole lot of weight, just so it was tough to do 8 reps. I think I did 7 circuits in 45 mins. I WAS DEAD. It was like I had just run a mile or something! <-- I'm out of shape.

Anyways, after workout I had: 1 Slimfast, 2 milks, and 2 pieces of pizza (I had em saved from lunch).

Got home, ate some yogurt, rice pudding, and a few bowls of oatmeal, cottage cheese, plus a few packets of Instant Breakfast. I was prolly around 80% 15% and 5%.

then I had to go to relay for life around 7. All they had to eat was pizza and chili! I had like one piece of pizza, decided that was a bad idea (fat), so I had a few bowls of chili, was that a good idea? My friends said chili didn't have a lot of fat. Drank a lot of pop though, because it has like only carbs in it.

Anyways, got home at like 1 AM or so, Blech. Had some yogurt then went to bed. That relay put a kink in my perfect carb up plan lol.

Anyways, this morning, had some oatmeal, rice pudding, yogurt, and the infamous terriyaki rice . I wasn't feeling so hot today, must be coming down with a cold. Anyways, here's how my workout went....

Db Press80/6, 6
Shrug90/5,5
1 Arm Row80/4, 4 70/5,5
Biceps45/4x4x4, 4x6
Leg Press655/4, 4 <---- Woohoo! These were KILLER, I felt like my brain was gonna blow up when I was working these beotches!

Whew, I guess the carb up wasn't TOO bad, but next week hopefuly will be better.

[abarlament]

Hey, I had an idea

You know how when you sleep your metabolism slows down? Well, like on the CKD how M and T you lift, but you aren't hoping to "build" muscle, just maintain it? Would it be BENEFICIAL or DETRIMENTAL to sleep less? I usually get ~7 or 8 hours, what about if I only got 6? Then wake up and run before I get ready for school? Good or bad thought!!??

[abarlament]

Yea I did have a cold, or this one type of 1 day flue where everything just HURTS, like your joints especially, I coulnd't move. Needless to say, I haven't done anything since Sunday afternoon. It's Tuesday afternoon now.

So, the plan is just to low-carb all week, skipping the carb-up weekend, low-carb next week until Thurs or Fri, then start carbing.