My Weekly CKDiet Journal

[abarlament]

I'm a copycat, what can I say haha. I'm starting a CKDiet, because I want to lose my fat ('specially round the hips), and look better. The goals of the diet are to lose my fat handles around the hips, and to get generally ripped all over in time for the beach (I have to stop around mid-March-April sometime in between there because baseball starts then).

I'm really learning as I go, but I have some great teachers. Thanks to Fudo, Lee JB, and that Lyle MacDonald guy for their help in all my questions, thanks guys.

I'm just doing it weekly because every day gets tedious. Today was my first day on it (Monday), and I'll post my weekly days every Sunday, if all goes well.


As of right now, the supplements I am going to be using are: Centrum Multivitamin, Calcium supplement (Tums) before bed, possibly ECA, possibly Cell Tech.

[Fudomyo]

Well, good luck. Nothing quite like gaining and losing all this weight in a week.

Fudo

[abarlament]

Update

I made it M and T without exceding my 30 carb limit! Now, just to get through my workout today (full body depletion workout), and I know I'm gonna make it!

/Update

[abarlament]

Ok here's the week in review...

Monday

Nutrition and Supplements

7:15 4 eggs, scrambled, with 1/4 C cheddar, Centrum multivitamin
*missed my snack*
11:40 Tuna salad with cheddar, cellery
*missed another snack*
3:15 Workout
5:20-7:30 Salad with bell peppers and italian, 2 string cheese, 3 cans tuna, salad with dressing, 1 hard boiled egg, Tums

PM WEIGHT 230 lbs

Workout

Decline Db press - 45/ 12x3
Shrugs - 55/ 15x3

TriBis - 25/ I think I did 12(x3)x3
Tricep Raises 25/ 12(x2)x3

Upright rows - 55/ 12
I supersetted these with something else, but man I forget

Tuesday

Nutrition and Supplements

AM WEIGHT 229 lbs
7:20 some eggs, scrambled (I think I had 4), Centrum
10:10 cheese stick
11:47 can of tuna, salad, bell peppers, cheese stick, cellery
1:20 2 string cheese
4:00 Workout
5:45 1 can tuna, 2 string cheese
10:15 1 string cheese, Tums

PM WEIGHT 225 lbs ( I kinda figured this all was water weight and glycogen, because that's what I read in Lyle's journal, turned out to be right)

Workout

Hamstrings - around 45/ 12x3
Leg Press - 5 plates/ 12x3
Leg Ext - 120/ 15x3
Seated calf raises 100/ 10, 12, 10

Wednesday

Nutrition and Supplements

7:15 didn't finish my eggs, wasn't hungry. Centrum
10:15 2 string cheese
11:47 2 cans tuna, salad /w italian, string cheese, celery (2 stalks)
1:15 2 string cheese
3:00 Workout
5:45 1 can tuna, 1 piece american cheese
6:00 Chicken breast, lots of salad, italian, green beans, brick cheese

Workout

I am just going to go in W and F just to do small things (abs, forearms, calves), so my coach doesn't get mad. I need to set a good example for the younger guys to come in every day. Although I don't really have to.

situps - bodyweight/ 12
25/ 8
35/ 6
back raises - bodyweight/ 12x3
some plyometrics

[abarlament]

Thursday

Nutrition and Supplements

7:15 no breakfast (I wasn't hungry at all, couldn't force down the eggs), Centrum
10:13 2 string cheese
11:47 some chicken patties (school served them, and I was getting tired of my same ole' same ole), salad /w italian, tuna and turkey, string cheese, celery
1:20 string cheese
~4:00 Workout
carb-up start at 5:30 2 plates of fettucini alfredo, 2 Peanut butter crunch bars, several handfuls of Cap'n Crunch, a sugar cookie
7:50 2 hotdogs with ketchup and mustard

Workout

Hamstrings - ~45/ 12x3
Leg Press - 5 plates/ 12x3
Leg Ext - 120/ 15x3
Decline bench - 135/ 12x3
shrugs - 55/ 12x3

I was feeling REAL tired at this point, being that I hadn't eaten carbs in a few days, I was just WAITING for the workout to be over...

PM WEIGHT 227

Friday

Nutrition and Supplements

7:20 Cap'n Crunch, 2 pop tarts
10:10 crackers
11:47 3 pieces french bread pizza
1:20 crackers
3:00 crackers again
Workout
4:50 2 cookies, apple juice, potatoe skins (1 carb per chip, I thought it was pretty cool )
5:40 2 tacos, Dr. Pepper

Workout

Calf raises - 6 plates+85/ 6x9 sets
Forearm raises - 75/ 12x3
plyometrics

PM Weight 230

[abarlament]

Saturday


Nutrition

9:30 cap'n crunch, 2 pop tarts, cookie
11:30 3 glzed Krispy Kreams
12:00 Workout
3:00 1 grapefruit, 3 cookies
4:45 2 cheese sticks, breadstick, chips, buffaloe wings (the Steelers were on, what can I say)
~7:45 3 choc. chip cookies, a couple handfuls popcorn, pepperoni roll


Workout

WOW, what can I say Fudo was right the carb-up workout is BOMB! I used weights I hadn't used in like over a year! Here's how it shook down.

Leg Press - 8 plates/ 6x3
Leg Ext - 190/ 6x2
Bench Press - 245/ 6x2
Rows - ~120 130 somewhere in there/ 6x2
TriBis - 35/ 6(x3)x2
Tricep Raises - 35/ 6(x2)x2 (I shoulda used more weight on these AND tribis, they weren't phasing me but I couldn't belive they were so easy, I might use 45's next week)

[abarlament]

Plz let me know if I am not eating right! Too much, too little, not the right proportions, anything, I am a beginner at this dieting stuff. Don't let me kill myself lol.

[abarlament]

Ok first off I was re-reading Lyle's essays on CKD, and I noticed some MAJOR mistakes I commited:

***On the Monday and Tuesday workouts, I used high-rep low-weight full body philosophy, that is WRONG according to Lyle. I should have done my normal 6 rep heavy weights.

***Now, the BIGGEST mistake, I started carbing up a WHOLE DAY early! Stupid me! I should be doing the depletion workout (high reps low weight full body) and subsequent carb-up FRIDAY, not THURSDAY!!! Doh! I guess I will just have to start the no-carb phase tommorow (Sunday) and continue through Friday this week.

***I didn't get enough cardio. I'm gonna try to make it my goal to shoot for around 20 mins or so of cardio for at least 3 days this week.

[Fudomyo]

Low weight (15-20 reps) is fine Monday / Tuesday. I do upper one day, lower the next. A high rep workout, with lots of burn, makes lots of GH. This is super for fat loss. 4-6 sets per body part.

Now Thursday, a couple things to mention. You DONT want to be in keto, so have a little snack 1/2 - 1 hr before hand. 30g's of carbs is great. This will make sure you burn up that last bit of glycogen, and not use ketones, which doesn't help you any. You won't like the workout any better. 2-4 sets or 6-12 works best for glycogen uptake.

Your carb up looks a lot high on fat. On the one hand you'll be burning a lot of fat, since you were just in keto. However, you've got maximum insulin, so you'll be keeping all that fat you don't burn up.

Like Marinara instead of Alfredo. I think terriyaki should be great too. A pile of rice, with salty sugary stuff on top. Stick w/ chicken, should be lower in fat. Luckily I'm close to the local college, so I've got about 50 terriyaki choices.

Don't forget you can have 5g of creatine with each meal on Friday (and 2nd half of Thurs).

Where r the deadlifts football man?

[abarlament]

Hey Fudo, this is why I think I will do the depletion and subsequent carb up on Friday instead of Thurs.

Now, the key to dropping blood glucose quickly is to perform sufficient
metabolic work. At first glance, this seems to contradict the suggestion
to cut training volume. However, the amount of metabolic work done (which
impacts how much glucose is pulled out of the bloodstream into the muscles)
is dependent on the size of the muscle used. So, to rapidly establish
ketosis, make sure to work at least the large muscles of the body (legs,
chest and back) in the first 2 days of carbohydrate restriction. An
example training week be:
Monday: chest and back
Tuesday: legs and abs
Friday: shoulders and arms

Alternately, the entire body can be worked across Monday and Tuesday.
This has the added benefit of allowing for muscle soreness to dissipate
prior to the carb-up. Muscle damage causes short term insulin
insensitivity which can impair carbing.
This would look like:
Mon: legs, back, biceps
Tue: chest, delts, tris, abs
Fri: high rep, circuit depletion workout

The depletion workout comes from Dan Duchaine's book, "Bodyopus". The
rationale is that the further you deplete muscle glycogen, the greater an
anabolic response you will get during the recarb. On the Monday and
Tuesday workout, do 2-3 heavy sets of 6-8 reps to failure for 1-3 exercises
per body part (larger muscles like back need more exercises than smaller
ones like biceps). On Friday, a giant loop type of circuit seems to work
best. For example: squat, bench press, seated row, leg curl, shoulder
press, pulldown, calf raise, triceps pushdown, barbell curl, abs, low back
and alternate movements each cycle (flat vs. incline bench, seated vs.
standing calf raise) to hit as many different fibers as you can.

Do 10-20 semi-fast, but controlled, reps per exercise and go nowhere even
close to failure. A weight around 50% of the weights you used for your
sets of 6-8 on Mon and Tue seems to work about right. Take 1' rest between
sets and about 5' rest between circuits. You want to continue doing
circuits until you feel your strength decreasing (trust me, you'll know
when you get there). This indicates your glycogen stores are becoming
depleted. However, realize that not everyone has found the depletion
workout to be necessary for good results. Again, experimentation and good
record keeping is the key. I suggest you try both methods suggested above
and see what happens.
Prior to the depletion workout, it is important that you get out of
ketosis by consuming 50 grams of carbs (fruit is ideal) about 2 hours
before the workout. The rationale is this: while in ketosis, the body will
prefer ketones to glucose for fuel. To achieve maximal glycogen depletion
in all muscle fibers, you need to exit ketosis. Fruit (which will
preferentially refill liver glycogen) is the ideal way to do this.
This will allow for maximal glycogen depletion during the workout. The
carb-up should begin immediately after the final Friday workout and
continue from 24-36 hours at which point you should switch back to low carb
intake.

And also, I might add deadlifts, but when I did them on the same day as squats, I just about died heh.

[Fudomyo]

Well you want at least 36hrs of carb loading, to get above normal saturation. It takes a lot of carbs to get that killer workout.

The BodyOpus diet was 10 days or something, not the 7 that I am using.

[abarlament]

So you are saying it wouldn't be productive to do this:

Monday

low carb diet. 10-20 reps on weights for 3 sets. Lower body

Tuesday

low carb diet. 10-20 reps x3. Upper body. Cardio.

Wednesday

low carb diet. 10-20 reps x3. Calves (x9 sets) forearms abs (basicly little things). Cardio

Thursday

low carb diet. maybe some cardio

Friday

low carbs half the day. some fruit about an hour before workout (or Smarties, I might get some Smarties, same principle right?). 10-20 full body workout. maybe some cardio. then start eating a lot of carbs.

Saturday

Carb-fest until the workout in the afternoon. 4-6 reps x2 real heavy weights. Full body. I know the carb-up will give me the strength bahaha. carb still, but not as hard.

Sunday

carbs, but not as hardcore as friday and early saturday.

[abarlament]

Hey Fudo got your email. That workout could be broken down like this:

Monday full body high rep
Tues full body high rep

OR

Monday Upper high rep
Tuesday Lower high rep

Thurs low rep full body

Saturday heavy full body


right?

I am trying to fit as many days on M W F as I can, so I don't have to just go in and putz around. But I figure I can always just do calves, forearms, and abs on W and F. What are some other filler excercises I could do?

[Fudomyo]

You got it.

Traps, shoulders.... even.

[abarlament]

Fudo or Cursor or someone, do you know off the top of your head if I am eating 1.5g of fat for each gram of protein during the week?