SuppKnight
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I read "The Ketogenic Diet" by Lyle McDonald prior to configuring my own diet, and what bothered me most was the fact that the CKD is mainly intended for athletes and hardcore bodybuilders.
One might think then, that the SKD or the TKD are more applicable to normal folks, but that's not the case.
On the SKD, one never has a carb-up period, meaning one won't have enough energy to lift moderately and say, play basketball 2-3 times a week.
On the TKD, one could exercise moderately, but would never enjoy the psychological and tasteful benefit of eating pizza and sandwiches on the weekends.
On the CKD, one can have enough energy and enjoy the carb-up, but if one is not a hardcore lifter (and only does one exercise per body part at 3 sets of 10, like me) the carb-up would be overkill, since one wouldn't be able to completely deplete muscle glycogen, leading to the end of Ketosis.
Keeping all that in mind, and the fact that L. McDonald says that one can modify the diet to suit one's goals, I came up with this modified CKD:
Daily Carb Intake:
Up to a maximum of 30g, preferably prior to work-out.
Fat Intake:
Same as CKD
Protein Intake:
minimum 150g, unless 30g of carbs are consumed; then a minimum of 130g
Carb-Up Period (24-36 hours):
Half of the carb grams with a regular CKD
In my case, 874g/2: 437g
-------------------------------------------------------
I started this diet on Monday, January 5, and will update my progress at least once a week.
Starting #s:
Monday, Jan. 5
192.4 lbs
20% BF
Lean Mass: 152 lbs
Maintenance Calories: 2880
Going for: 1880 (about 2 lbs per week)
Protein: 150g
Fat: 130g
Carbs: 0-30g
For reference, although I'm starting this diet today, I have been losing weight for a while now using other methods. I started at 220 lbs, so I've lost about 28 lbs so far.
Here's the before and after, not counting this diet:
Before:
After:
I know I still have many miles to go, which is why I started this modified CKD, but at least I can take off my shirt at the beach already.:thumbsup:
One might think then, that the SKD or the TKD are more applicable to normal folks, but that's not the case.
On the SKD, one never has a carb-up period, meaning one won't have enough energy to lift moderately and say, play basketball 2-3 times a week.
On the TKD, one could exercise moderately, but would never enjoy the psychological and tasteful benefit of eating pizza and sandwiches on the weekends.
On the CKD, one can have enough energy and enjoy the carb-up, but if one is not a hardcore lifter (and only does one exercise per body part at 3 sets of 10, like me) the carb-up would be overkill, since one wouldn't be able to completely deplete muscle glycogen, leading to the end of Ketosis.
Keeping all that in mind, and the fact that L. McDonald says that one can modify the diet to suit one's goals, I came up with this modified CKD:
Daily Carb Intake:
Up to a maximum of 30g, preferably prior to work-out.
Fat Intake:
Same as CKD
Protein Intake:
minimum 150g, unless 30g of carbs are consumed; then a minimum of 130g
Carb-Up Period (24-36 hours):
Half of the carb grams with a regular CKD
In my case, 874g/2: 437g
-------------------------------------------------------
I started this diet on Monday, January 5, and will update my progress at least once a week.
Starting #s:
Monday, Jan. 5
192.4 lbs
20% BF
Lean Mass: 152 lbs
Maintenance Calories: 2880
Going for: 1880 (about 2 lbs per week)
Protein: 150g
Fat: 130g
Carbs: 0-30g
For reference, although I'm starting this diet today, I have been losing weight for a while now using other methods. I started at 220 lbs, so I've lost about 28 lbs so far.
Here's the before and after, not counting this diet:
Before:
After:
I know I still have many miles to go, which is why I started this modified CKD, but at least I can take off my shirt at the beach already.:thumbsup: