Another fat guy starting a CDK diet thread! - AnabolicMinds.com

Another fat guy starting a CDK diet thread!

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    Another fat guy starting a CDK diet thread!


    Alright. I've always been in good shape but recently due to living with my girlfriend and her cooking, lack of will power, alcohol and my 5th year at a desk job I've ballooned up.

    At 200-215 I remember being in decent shape, sadly I'm about 260 now. So I will post what I can about what I'm doing and gladly take what you guys have to say into action. I'm sick of being fat basically.

    So I joined here yesterday and found plenty of answers and knowledgeable people pointing in a direction I figured I should follow.

    So Here we go.

    Here is a rather typical day before i started to give you an example of why im fat, I've been keeping a fitday for ages.





    Horrible I know. So I am getting a bit serious now.

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    Quote Originally Posted by dbsb View Post
    Alright. I've always been in good shape but recently due to living with my girlfriend and her cooking, lack of will power, alcohol and my 5th year at a desk job I've ballooned up.

    At 200-215 I remember being in decent shape, sadly I'm about 260 now. So I will post what I can about what I'm doing and gladly take what you guys have to say into action. I'm sick of being fat basically.

    So I joined here yesterday and found plenty of answers and knowledgeable people pointing in a direction I figured I should follow.

    So Here we go.
    Best of luck to you as well. Let me know what you find that works for you and I will do the same.

    Cheers,
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    258lbs and 40" waist



    Here is 1/20/09

    a little light but honestly without booze of junk food I wasn't sure what else to eat.

    as it turns out even my beloved Muscle milk is too high in carbs

    I ran for 30 mins, and lifted tri's and chest.
    •   
       

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    I'll post back with links tonight, but you really gotta find Lyle Mcdonald's writings on CKD diets man.
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    Quote Originally Posted by rampage jackson View Post
    I'll post back with links tonight, but you really gotta find Lyle Mcdonald's writings on CKD diets man.

    Yeah any help would be greatly appreciated. I'm obviously new to this and I'm posting here for help/advice.
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    Skip the alcohol & you're half-way there.
    Eight beers? And 3 double vodkas???

    You want a CKD?
    Read Lyle McDonald's "The Ketogenic Diet"

    Eat:
    Tuna, beef, chicken, fish, lamb, bacon, barbecue, cheese, peanut butter, whey.
    Broccoli, spinach, squash, turnip greens, beans.

    ELIMINATE sugar (including fruit & high-fructose stuff), all breads, and searches like corn and potatoes; For the first few days, emphasise fat calories - it'll help you get into ketosis faster; once you're in, back off the fat & replace those cals w/ protein.

    KEEP ALL OTHER CALORIES (besides protein & fat) UNDER 30g/day or you run the risk of being bounced out of ketosis.

    Most 'prepared' food has sugar in it (sometimes you'll find 4 or 5 different kinds), so watch out!

    1g fat = 9 cals
    1g CHO = 4 cals
    1g pro = 4 cals

    If you know your BMR, then you know the cals required to keep your current weight - back off of that 10-20%, and walk a mile a day.

    That'll get you started, but if all that is greek to you, hire a trainer for at least one session, get a meal plan from him.
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    Quote Originally Posted by BodyWizard View Post
    Skip the alcohol & you're half-way there.
    Eight beers? And 3 double vodkas???

    You want a CKD?
    Read Lyle McDonald's "The Ketogenic Diet"

    Eat:
    Tuna, beef, chicken, fish, lamb, bacon, barbecue, cheese, peanut butter, whey.
    Broccoli, spinach, squash, turnip greens, beans.

    ELIMINATE sugar (including fruit & high-fructose stuff), all breads, and searches like corn and potatoes; For the first few days, emphasise fat calories - it'll help you get into ketosis faster; once you're in, back off the fat & replace those cals w/ protein.

    KEEP ALL OTHER CALORIES (besides protein & fat) UNDER 30g/day or you run the risk of being bounced out of ketosis.

    Most 'prepared' food has sugar in it (sometimes you'll find 4 or 5 different kinds), so watch out!

    1g fat = 9 cals
    1g CHO = 4 cals
    1g pro = 4 cals

    If you know your BMR, then you know the cals required to keep your current weight - back off of that 10-20%, and walk a mile a day.

    That'll get you started, but if all that is greek to you, hire a trainer for at least one session, get a meal plan from him.

    I posted that as an example of what I have been eating, the next one down is my current diet.

    Sorry for the confusion.
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    BUMP for bodywizard...

    that sounds bang on for what you should do to start, ease yourself in. when youre ready up your cardio. i reccomend mixing the cardio up to save yourself from boredom. also make goals for yourself. I box and at my club we have a different days for men, women and people who just wanna lose weight and get fitter. I suggest you see if there is a local club you could join for one evening a night, its enjoyable to learn a skill and you will lose fat at the same time
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    Quote Originally Posted by shaw001 View Post
    BUMP for bodywizard...

    that sounds bang on for what you should do to start, ease yourself in. when youre ready up your cardio. i reccomend mixing the cardio up to save yourself from boredom. also make goals for yourself. I box and at my club we have a different days for men, women and people who just wanna lose weight and get fitter. I suggest you see if there is a local club you could join for one evening a night, its enjoyable to learn a skill and you will lose fat at the same time

    I actually have some co-workers who have been bugging me to join them for ages in their boxing classes... good call. I should get off my ass and give it a try.

    Thanks!
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    Glad i could offer some advice. ECA and Boxing= one hell of a fat burner!

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    Quote Originally Posted by shaw001 View Post
    Glad i could offer some advice. ECA and Boxing= one hell of a fat burner!


    Oh yeah I've been on ECa'S for a while.
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    Quote Originally Posted by dbsb View Post
    Oh yeah I've been on ECa'S for a while.
    Honestly bro, you should stay away from fat-burners at this point. You really need to get the diet in check. Save the extra help for when you plateau, and can't seem to lose anymore.

    Listen to the Wiz on his advice. This guy really knows his stuff, and has helped (whether he knows it or not) shape my views on fitness.

    Also, do a forum search for "Anabolic Diet". Somewhere buried in a thread is the entire pdf for the diet. It's very similar to Lyle's CKD diets. I can't post a link, but there is a lot of good CKD info out there. Do google searches for "Body Opus", and "CKD Diet". There is a wealth of info out there, but you're gonna have to look, since most of it is probably not safe to post on here (legally).
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    Here is the 21st again.


    So no ECA? Damn I do love my ephedra... as hard as it is for me, I'll listen to you. Thanks and take care.


    also this day I did a nice shoulder workout and about 20 mins of running... I'm getting tired from this already.


    I should state that I fasted the day before I started this.
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    Also I've been reading everything i can find by Lyle McDonald.
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    Subed. Keep up the good work!
    Sleep Supplement 3Z BCAA: Red Raspberry and Lemon flavors
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    I did legs today.... walking like i spend the night in prison.


    I'm also at 256lbs so far. I'm sure this 1 pound a day stuff wont go on for much longer, but its encouraging.









    Also I'm going shopping tomorrow as I've eaten a normal months worth of eggs in the past three days.
    If i can keep this up it's going to be amazing for the wallet. No booze or pre-made food... thats damn near 100 a day for me. .
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    IMO, calories look really LOW to start with. Considering you are in the 250s I would suggest slowly ramping up calories to get your metabolism running hot and then start cutting calories. If your metabolism is running slow at the start, you will find that as you get deeper and deeper into the diet your body will start to work against you and it will be very difficult to drop bodyfat. hope this helps.
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    Quote Originally Posted by MauiGrown View Post
    IMO, calories look really LOW to start with. Considering you are in the 250s I would suggest slowly ramping up calories to get your metabolism running hot and then start cutting calories. If your metabolism is running slow at the start, you will find that as you get deeper and deeper into the diet your body will start to work against you and it will be very difficult to drop bodyfat. hope this helps.
    I agree completely, I've just been at a loss as to what else to eat. I've also been concerned about my lack of protein. I'm shooting for about 200 g's a day, but only been able to hit the 130/140 range. Due to work I only have time for shakes (muscle milk so far) and after work I've been eating eggs and tuna or whatever I have the rest of the evening... I'm stuffed and I'm only hitting 1400 cals.


    I'll try making eggs and food at night and bring it to work and eating throughout the day.

    I've also been searching the forums for decent food ideas, there are some good ones out there I just need to go shopping.
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    mix up the cardio to save boredom and have goals incorporated to challenge you. as Arnie said, have goals which you tell everyone about, so you have no choice but to man up and reach them.. or fail and look like a loser!

    heres some ideas to use on diff days:

    skipping: 1min on, 2mins off... 20 mins

    rowing: 1000metres, as fast as you can, rest for double the time it took you to complete 1000metres. repeat 3x
    record your rowing times and aim to beat them on row day next week.

    cross trainer: 20 mins hiit... 1min fast at high level, 2 mins slower at lighter level, repeat for 20 mins. record distance after 20 mins. aim to beat it each week.

    these simple goals of beating distance, or time taken to complete a set distance will keep you striving to improve. we all need something to aim at.

    do a different form of cardio each day for a week and let me know what you think!

    i promise you wont be dissapointed with this mate! The intensity will hurt but thats why you have the two mins lighter time for resting! good luck and I wanna hear feedback from you!
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    Quote Originally Posted by shaw001 View Post
    mix up the cardio to save boredom and have goals incorporated to challenge you. as Arnie said, have goals which you tell everyone about, so you have no choice but to man up and reach them.. or fail and look like a loser!

    heres some ideas to use on diff days:

    skipping: 1min on, 2mins off... 20 mins

    rowing: 1000metres, as fast as you can, rest for double the time it took you to complete 1000metres. repeat 3x
    record your rowing times and aim to beat them on row day next week.

    cross trainer: 20 mins hiit... 1min fast at high level, 2 mins slower at lighter level, repeat for 20 mins. record distance after 20 mins. aim to beat it each week.

    these simple goals of beating distance, or time taken to complete a set distance will keep you striving to improve. we all need something to aim at.

    do a different form of cardio each day for a week and let me know what you think!

    i promise you wont be dissapointed with this mate! The intensity will hurt but thats why you have the two mins lighter time for resting! good luck and I wanna hear feedback from you!

    I think I might start swimming today. I've always been a runner but all the swimmers seem to stay in better shape even at an older age.

    After lifting legs yesterday I won't be able to run today/tomorrow. I can barely make it up stairs right now...

    But I'll row today too, I'll post time/distance with my diet post tonight.

    .
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    But I'll row today too, I'll post time/distance with my diet post tonight.

    I want regular updates on times... no cheating! it will hurt like hell! rowing blows me out big time.....
    good luck!
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    Quote Originally Posted by shaw001 View Post
    But I'll row today too, I'll post time/distance with my diet post tonight.

    I want regular updates on times... no cheating! it will hurt like hell! rowing blows me out big time.....
    good luck!

    Hhaha alright. I like the pressure thanks for the encouragement. Yeah from what I remember, rows like this did back like nothing else.
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    Also for comparison reasons. Here is me at 260, shortly after 10 days at an all inclusive mexico resort Soaked in booze. This is the reason I've decided to change.



    and here is me at 215, all of a sad few 9 months ago...



    So I've got a goal. and I'm not used to being the FAT GUY.

    Hope this helps

    I'll do my best to post weekly pix or so. that fist pick is a good one to keep around and remind myself why I'm not drinking with friends and eating crap anymore.

    .
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    I'm in CAPS

    Quote Originally Posted by dbsb View Post
    I agree completely, I've just been at a loss as to what else to eat. I've also been concerned about my lack of protein. I'm shooting for about 200 g's a day, but only been able to hit the 130/140 range. Due to work I only have time for shakes (muscle milk so far) and after work I've been eating eggs and tuna or whatever I have the rest of the evening... I'm stuffed and I'm only hitting 1400 cals.

    YOU CAN EAT LEAN RED MEAT, TILAPIA, ORANGE ROUGHY, TURKEY ETC.. I UNDERSTAND YOU ARE STUFFED EATING ONLY 1400 KCAL, HOWEVER ONCE YOU ARE ON A REGULAR EATING SCHEDULE YOU WILL FIND THAT 1400 KCAL IS NOT NEARLY ENOUGH FOR YOU.

    I'll try making eggs and food at night and bring it to work and eating throughout the day.

    FOOD PREPARATION IS HALF THE BATTLE. THIS IS WHERE MOST PEOPLE FAIL.

    I've also been searching the forums for decent food ideas, there are some good ones out there I just need to go shopping.
    KEEP YOUR EYE ON THE PRIZE BRO AND I'M SURE YOU WILL REACH IT! GOOD LUCK!
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    Quote Originally Posted by shaw001 View Post
    But I'll row today too, I'll post time/distance with my diet post tonight.

    I want regular updates on times... no cheating! it will hurt like hell! rowing blows me out big time.....
    good luck!

    Alright I just got back form the gym,
    Rowing, highest setting.
    2 mins, 550 meters. Felt fine after this one.
    walk for about 5 mins and did some wood cutter @ 90lbs

    2 mins, 510 meters. At this point my legs are killing me from yesterdays lifting.
    Same walking/woodcutter/different ab

    2 mins, 500 meters. I barely finished this one. sad I know.
    walking but at this point my legs aren't working like they should. I guess that means I did something right.


    so thats my pathetic first try at rowing in ages. I'm thinking my goal for next week here will to at least get 5 sets of 2 mins in. what do you think?



    One more thing, I'm 255 now. I don't think I've ever lost a pound a day for 5 days before... is this going to end badly? Or is this just the begging stage where the more you have to lose the faster you lose it?


    ,
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    a quick question.

    On the 30th It's my girlfriends birthday. a bunch of us are going to a strip club and hitting the downtown area.

    at this point I will be 10 days in. So I'll be up for a carb load, Is beer alright? I'm not talking about over doing it but a few beers would make the whole thing a little more fun.

    If it's a bad idea I'll restrain myself. But it would be a nice treat.

    So beer for the card load day?


    .
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    Beer isn't the best idea on any diet in general, but if your going to drink i would do it towards the end of the carb load day as you shift back into ketosis. Alcohol actually will illicit a ketogenic response, too much alcohol will inhibit fat burning though. Just don't go over board and you'll be fine.
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    Quote Originally Posted by ThomasRivera View Post
    Beer isn't the best idea on any diet in general, but if your going to drink i would do it towards the end of the carb load day as you shift back into ketosis. Alcohol actually will illicit a ketogenic response, too much alcohol will inhibit fat burning though. Just don't go over board and you'll be fine.
    Yeah she'd kill me if i drank too much on her birthday anyways. Maybe just a beer or two.

    I'll see

    .
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    Beer or two would probably be fine.
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    So far so good. I'm nice and sore from rowing and feeling decent so far. It's amazingly nice to have a little extra meat in your diet after so much egg/tuna. I'll be throwing in chicken and a few other things soon.

    Thanks everyone for all the support
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    Quote Originally Posted by dbsb View Post
    258lbs and 40" waist


    as it turns out even my beloved Muscle milk is too high in carbs
    Haha, I feel you on that bro, when I started my CKD I had to limit my cookies N' Creme to carb ups only I had an abrupt stop to my CKD, so I drink it now
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    whhy the abrupt stop?
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    No exercise. I got called into work and didnt leave until my gym was closed.
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    Workout this morning.

    Bi dumbbell curls,
    55x10
    50x10
    45x10
    decline Bi dumbbell
    50x8
    45x8
    45x8
    hammer dumbbell curls
    40x10
    40x10
    40x10

    Then 20 mins 2.1 miles treadmill.

    then 2 mins rowing. 55o meters
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    Quote Originally Posted by dbsb View Post
    whhy the abrupt stop?
    I'm a Marine in Iraq, and went from a base that has good food, to a base that feeds us nothing but food packed with carbs, so it is impossible to do the CKD at this base. Maybe if they send me back to a base that is civilized I can do it again, if not, I will have to wait until a month or two after I get back to San Diego. I'm just going to continue lifting heavy and running. Oh and btw, we have to crap in bags here! SUCKS!
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    I read your thread after i posted. sorry to hear. althought SD isn't a bad place to head back to.
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    Feeling good. The first weekend in ages I havn't drank.
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    Quote Originally Posted by AMTorres View Post
    Oh and btw, we have to crap in bags here! SUCKS!
    You should be used to crap in bags in SD!
    E-Pharm Nutrition Representative
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    So today I weighed in at just under 254, so I'm still at nearly a pound a day.

    lunch break workout.

    flat dumbbell press.
    90'sx8
    90'sx8
    95'sx8

    decline dumbbell fly's, on an ab ball.
    50'sx10
    50'sx10

    Cable fly's
    120x8
    120x8
    120x6

    scull crushers.
    115x10
    135x4 (I was trying to move up from my normal weight... It wasn't happening)
    115x10

    Single hand cable pull downs, Full tri extension.
    120x20 (10 Per hand)
    120x20 (10 Per hand)
    120x20 (10 Per hand)


    So as far as weights go I haven't changed this week. But I'm down 6 pounds for the last 6 days. Tomorrow will be my 7 day mark and I'll try and snap a comparison picture.

    Also Friday is my girlfriends bday so I will carb load then (10 days in). A few beers (3 at most) and some pizza? I'm trying to be realistic. This won't be a day I will have complete control over what I eat. So suggestions as to restaurant foods would be great.
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    The muscle milk is before and after workouts. Only when I know I'm going to have a hard workout.
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    Replies: 14
    Last Post: 04-18-2008, 08:51 PM

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