My Weekly CKDiet Journal

[abarlament]

Well, did depletion on Friday, a circuit of Db Bench Press, Clean and Jerks, and Squats. OUCH. I swear circuit training gets my heart pumping and me sweating more than running! I didn't use a lot of weight, because I didn't want to fail and be sore for Saturday.

60 lbs on Db Press
95 lbs for Clean and Jerk
and 135 for Squat

I think I completed 6 circuits in 45 mins. WHEW. After I was done I made up my protein shake: cottage cheese, yogurt, skim milk, either 1.5 or 2.5 scoops of protein, and a Slim Fast. Yummy

Also, my coach let me borrow some body fat calipers so I'll post what I'm currently at later.

[abarlament]

Had a pretty good workout Saturday. Went to the Y and did Db Press, Deadlift, and Leg Press. I was gonna do some other muscles, like trices and biceps, but I didn't. Also, now that I think about it, I totally forgot Shrugs too ... Oh well there's always next week... here are the stats

Db Press 90/ 4 4 I actually failed on these, could't do 5 reps on either set. Forgot to warm up too, if I did who knows, I mighta been able to squeeze out that last rep

Deadlift 225/ 4 275/ 3 Grip kept failing, had to readjust after each set. Moved up in weight cus I thought I was a beast
Leg Press 655/ 4 675/ 4 Started with 655 because I hadn't lifted in 2 weeks and I didn't know if I had lost some strength, turns out I was actually stronger, I think I could have done 5 reps, but I didn't have a spotter so I didn't wana risk getting crushed. Added the weight, which was my goal for this week (670+)

I can't get over losing weight and gaining strength at the same time, it really just rocks.

[abarlament]

Well, didn't get to the gym Mon because we're pretty much snowed in now. I got a pretty good leg workout tramping up the hills when we went sledding. Today I am gonna go downstairs and bench and deadlift with my bar.

Also, here is my revised keto diet, because I lost the weight and so I needed to rework my calories.

Here is a sample of what I could eat.

2 eggs and cheese| 18g / 210

3 string cheese| 21g / 240

2 chicken breasts| 34g / 260

1 protein powder and skim milk shake| 25g / 170

4 cans of tuna + salsa| 140g / 270

Galileo Bars| ~42g / 906

| 280g / ~2000

And if I'm not seeing results, I'll cut out the protein milkshake because I don't need the protein it gives me, and it is extra calories.

[abarlament]

Well, didn't get a good depletion, because it was at the YMCA I couldn't do my circuit. Plus, people were hogging the machines, grrRRRR!!! I HATE it when people hog machines, go talk on cell phones, go to the bathroom, GRRRrrrrRRR!

Anyways, that aside, had a good carb up, din't eat much fat, ate lots of carbs. Here's my last CKD workout results, as I go bulking next week.

Db Press started with 105, because I didn't see the 95s. Ouch didn't even get em up once. Then I found the 95s, did em once and failed. DAMN, so it was back to the measly 90s, which were 4 to failure both sets.

Deadlift WHOO, here's something I improved in! First set was 275 x 4, RELATIVLY easy, failed of course... Then, next set........

dun dun duuuuuun

300 Yes, my goal for Deadlifts, I hit my mark of 300 x 3. I actually did these without my gloves too, booyah!

Leg Press Kind of dissapointed in these. 675 x 4 for 2 sets. I am CERTAIN the heavy deads killed my legs enough so I coulnd't add any weight this week, so I'll have to wait till next week (cross your fingers) to hit my goal of 700.

Anyways, this ends my first excursion with teh CKD, and it was fun welp, if anyone's been reading, thanks...

[I_gonn_die]

ok i read bout 5 pages of keto diet stuff...and i got no idea wut to do, i hear bout all these supplements and such...im thinkin for me m-f low carbs decent fat...sat sunday carb up...in the mean time take an eca stack, and do sum hiit cardio...how is that...still confused though..thx

[abarlament]

I'll try to break it down for you, simply I hope.

Monday

Your diet will be low carbing. You will do a upper body workout, using light weights that you can do 8 reps with. You can do HIIT if you want to.

Tuesday

Your diet will be low carbing. Do a lower body workout same as above. You MIGHT want to do HIIT, but with a lowerbody workout I don't know if you want to.

Wednesday

Low carbing again today, but no weights. do your HIIT today if you don't do it M or Tues.

Thursday

Low carb today, you don't have to lift, but you can HIIT.

Friday

Ok, to start off today, you will be low carbing. Assuming you workout at 6 in the after noon, you will have a few apples at 5 in the after noon, this is to get out of ketosis and burn up the last of your muscle glycogen. Then you go to the gym, and do circuit training, 15 reps, don't go anywhere near failure. Try to do as many circuits as you can in one hour.

After your workout, start carbing up like mad. A shake I made for after my Friday workout (called the depletion workout) was protein powder and pudding). Eat anything you can that has lots of carbs and few fat.

Rice is a good example, as is pudding, plain sugar (especially int eh first 24 hours of carbing), marinara alfredo, and popcorn.

Examples of bad foods to eat are ice cream, danish's, pizza, Doritos, and other junk food.

Saturday

continue your carb up. Workout sometime after around 2 so you can be sure you have filled your glycogen stores and have a kickass workout.

Your workout should be the basic complex lifts (I did bench press, deadlifts, rows, leg press, stuff like that), 3-6 reps to failure. You will feel VERY strong so use a lot of weight. If you feel a burn put on more weight, but don't compromise form.

After your workout, have a carb/protein shake, and continue carbing, eat lots of popcorn, bread, pretzels.

Sunday

Have oatmeal for breakfast, then after that don't eat any more carbs, moving into a low carb diet that you will continue till the next friday.

[Fudomyo]

Geez, nice work on the weights there spanky.

Did ya lose any weight, or are you just a glycogen fan now?

[abarlament]

Hey Fudo! Actually if my calculations are correct, I lost 24 lbs of fat, plus I gained 4 lbs of muscle! Here's how I figure that:

230 x .27 = 62 lbs of fat on me
210 (my finishing weight) x .18 = 38 lbs of fat on me

62 - 38 = 24 lbs of fat lost

230 - 210 is 20, so if I lost 24 lbs of fat, but only lost 20 lbs then I gained 4 lbs of muscle, yay! Not to mention my strength actually going up throughout the diet. It totally rocks, and right after baseball I am doing another round to lose another 5-6% After which I want to go on a clean bulk and cut (2 weeks a la ABCDE) to gain strength and clean size for football season. RAWR I want to be a beast.

PS I am going to try out the OVT training too, I'll start a journal when I'm ready.

[Fudomyo]

Sweet, you should be a tiny bit faster without dragging all the bulk around! The coaches should be happy.

How long again? Since Jan?

OVT Training? Wuz that?

[abarlament]

Yea I actually am faster without draggin the fat, like just yesterday I beat out an infield hit. Anyways, I think my coaches would rather me being big than quick, but I believe I can be both so we'll see how that goes.

OVT is Optimized Volume Training, touted as the equivalent to German Volume Training but you don't lose strength, you actuall gain it on the program. It is detailed at www.t-mag.com, it's by Christian Theabedeau or however you spell that name!

[abarlament]

Back on the CKD. Going to be doing a CKD till sometime in June. Wish me luck again, it should go well now that I have a better grasp of what to do, and I will actually do CARDIO this time! Wish me luck.

[abarlament]

Monday Day 1

Just had a nice breakfast of

2 scrambled eggs -[2g 12g 9g 140]-
(the cheese) -[2g 12g 12g 170]-
4 strips bacon -[0g 14g 18g 200]-

and two cups of joe (caffeine for lifting, which is at 10)

I'm setting up my lifting on a different schedule, instead of starting the cycle on Monday, like usual, I am starting the low carbing phase on Wednesday. So the schedule will look something like this:

(M)W Lower body
(T)Th Upper Body
(W)F Small muscles (ie calves, abs, forearms) and HIIT
(Th)S Depletion carbup
(F)Su rest day of carbup
(S)M Heavy weights day full body
(Su)T end of carbup and HIIT

So, I am starting off today with a full body heavy day:

Power cleans
145 3x3 155 1x3 165 1x3
Bench Press
WU 135x5 then 225 3x5
Deadlift
225x6 275x4 285x7
Front Box Squat
135x5 185x3 160x5 165x5

3x5. Except for the power cleans, I am going to experiment with a 5x3 (3 reps).

After my workout went outside and ran a 200yd sprint. Then had to load flowers into a trailer (from graduation)

[abarlament]

Forgot to mention, diet is starting with me weighing in at 220 +/- 3 lbs. Don't know BF% because I still don't have calipers, I can check W though.

PS those weights I used probably will be jacked up next week, because I have been low carbing since last friday, not keto but just low carb. So there

[abarlament]

Well today was my first hardcore keto day of the diet (Tues). Here's what I ate

7:15 4 slices bacon, 1 egg with cheese (scrambled).

12:00 2 hamburger patties with mustard, can of tuna (didn't finish it all), some strawberries (doh, probably 12 carbs in them all, all glucose too POOPY, ah well, was pretty strict, didn't go over 25g or so)

3:45 1 spoonful PB, plate of sloppy joe meat (maybe 2 carbs in it), couple spoons of strawberries (again, maybe 2 or 3 carbs)

6:45 meatloaf, spinach with ricotta cheese and bacon


So, under 25g carbs, not sure of calories (close to 2000 I'd say?

[abarlament]

Forgot to put W and Th in here, so I'll do that now...

Wednesday


Keto diet, under 20g all day

Deadlift
135x8 85 2x10
Bent Over Rows
55 3x10
Bench Press
135x10 85x10 105x10
Front Box Squat
85 3x10 95x10
SLDL
85 3x10

Then, spent the night at my friends house and had.... choc chip cookies Wasn't planning on it, but.... they twisted my arm!!! just joking, had no willpower.

Forgot to put W and Th in here, so I'll do that now...

Thursday

Spent all day at Cedar Point!!! Woohoo... Lets see, had breaded chicken (KFC style, friend couldn't eat it all so I helped out as I had no money). Had a sip of pepsi, but I drank mainly water and diet pepsi. I had a baggie of almonds I ate all day. Also had half a hot dog.

Friday

Keto all day, again, ate less than 25g all day, I'm sure, probably less. After my workout, I had I think 53g carbs (all from choc milk I used to mix my protein)

Power Snatch
55 for a warmup then 75x4 85x4 90x4 (could have done more, I'm sure)
Farmer Walk
Just grabbed some 45's and walked around for about 2 mins. Then dropped em, and picked em up for another few mins.
Calf Raises On the leg press machine
3 plates a side 1x8 2x6

Afterwards, spent 4 hours playing roller blade hockey.