My weight-loss plan....input welcome

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    My weight-loss plan....input welcome


    Soon I will be starting my CKD 10 week journey. For those who dont know what CKD is here's a good article explaining it Training on the Cyclical Ketogenic Diet: Effects of Cyclical Ketogenic Diets on Exercise Performance

    After this whole thing is over my goal is to cut into the single digits in BF%. I'll be starting out at around 12%. When Im done it'd be nice to be standing @ 190lbs and 8%BF.

    Diet

    I calculated my CKD requirements at c-k-d.com based on 200lbs total weight and a 33" waist. I'll be doing about 2,750/day. I figure abut a 250cal deficiency from food and another 250-300 burned daily from cardio/weights will put me at 500, thus keeping as much muscle as possible and lose my 1-2lbs/week.

    Calories: 2,750
    Protein: 200gr
    Fat: 208gr
    Carbs: < 20

    Meal 1
    4 whole eggs
    1/4 cup cheddar cheese
    Breakdown: 36/30/6

    Meal 2
    4oz Chicken
    1.5 Tbs EVOO
    Breakdown: 35/25/0

    Meal 3
    1/2 scoop Casien
    1/2 scoop Whey
    2Tbs MCT oil
    Breakdown: 35/25/3

    Post-workout
    1/2 scoop Casien
    1/2 scoop Whey
    Breakdown: 2/25/3

    Meal 5
    4oz Chicken
    1.5 Tbs EVOO
    Breakdown: 35/25/0

    Meal 6
    6oz Ground Chuck
    Low-Carb Ketchup
    Breakdown: 35/45/3

    Meal 7
    4 whole eggs
    1Tbs Flax Oil
    Breakdown: 37/24/0

    Daily Totals-Sun-Friday
    Fat: 215
    Protein: 199
    Carbs: ~15
    Calories: ~2,791

    *I'll be adding 5gr fish oil to each meal (exclude post-workout shake)

    I will carb load after my friday workout and will do so for about 24hrs. Trying to consumer close to 800gr of carbs in this time. For that 24hr my totals will look close to this
    Calories: 4,575
    Fat: 75
    Protein: 175
    Carbs: ~800


    Supplements

    -20gr BCAA's sipped on in a gezzy of water
    -AN Intra-Bolic (only workout days will last the whole diet )
    -Bulk 1-carboxy (1/4t-1/2t pre and before bed)
    -DCP/Levi combo
    -NP beta-alanine caps (1 pre&post)
    -Creatine Mono (5gr pre&post)--Mega-Dose on carb load (25gr/day)
    -Leucine (5gr pre-workout & during cardio)
    -Mega-Dose Fish Oil (30gr)

    Since I have it I'm gonna do Primaforce Sesamin Oil and NP CLA (2gr 3x's day)

    O and as always Poseidon and my Multi

    Training


    I'll be doing whole body workouts Mon/Wed/Fri. Cardio will be done on Tuesdays, Thursday, and Sunday to help get back to ketosis quicker. I'll start out with Low intesity stuff Tue & Thur like walking on a 10% incline at 3-3.5 speed. Progressively working up on the length. Sundays I'll do some sort of H.I.I.T for 20-30minutes. Since I'll feel the best on monday I will focus on the heavy, compund movements on this day
    Monday
    They'll be done in this order, 3 sets each at 10,8,6
    Chest: Bench Press
    Back: Barbell Rows
    Legs: Squats
    Triceps: CG Bench
    Biceps: Barbell Curl
    Shoulders: Over head Press

    Wednesday
    2-3 sets of each done in a superset fashion A1A2,B1B2 etc....
    A1: DB Incline press
    A2: Neutral Grip Pulldown

    B1: Leg Extension
    B2: Seated Leg Curl

    C1: Reverse Grip Push Down
    C2: Incline DB Curls

    D1: Rev Pec Deck
    D2: Cable Side Raises

    Friday

    This will be a total depletion workout. Doing 15-20 reps with weight that could be handled for 25-30reps. I will have 3 "circuits". Each circuit will consist of a movement for each body part and will be done exercise to exercise with no rest. Once I'm complete I'll rest 2minutes and repeat. I will each circuit twice. I'll rest 5 minutes in between circuits. This day is going to suck.

    I'm going to be doing abs, well IDK maybe before cardio I hate doing them.

    Here's the plan guys, Hows it look?
    Last edited by Distilled Water; 11-11-2007 at 07:26 PM. Reason: Added barbell rows

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    Fiber supplement during the week? You might want it, or feel the pain (literally) on down the road.
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    Ohh boy..... yea I have one I just didn't put it up there
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    Looks very well thought out. Maybe Gut health or another probiotic to help with nutrient absorption on this diet.. have you ckd'd before?
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    Quote Originally Posted by asianbabe View Post
    Looks very well thought out. Maybe Gut health or another probiotic to help with nutrient absorption on this diet.. have you ckd'd before?
    Thats right. I need to add that!

    I have never done this CKD before. I've done other type of low carb diets that would taper carbs to 0 then load the next day, and now that I look back, a TKD type. They both worked well. Both diet's put me at my leanest I have ever been.

    I folded at 4.8% on a 6 point digital calipar on the TKD type the spring of 06' @ about 165-168lbs. I dont think i was that lean though, maybe closer to 6 or 7.
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    I wish you the best of luck. I think Ckd's would really fk me over due to the crazy differences in carb/calorie/training manipulation. I might have to try it out one day too
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    bump for any mroe input
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    YOU HAVE INSPIRED ME! I've been looking for a diet like this, I read that entire article(a first for me) and I am going to do something much like this except I will be pulsing Epi on workout days. My training is much the same as yours, being full-body, but I'm interested in your circuiting on Friday. I've never done a circuit and would like to know what you're doing there. SO READY TO BE LEAN!:bb2:
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    Quote Originally Posted by jCoonan View Post
    YOU HAVE INSPIRED ME! I've been looking for a diet like this, I read that entire article(a first for me) and I am going to do something much like this except I will be pulsing Epi on workout days. My training is much the same as yours, being full-body, but I'm interested in your circuiting on Friday. I've never done a circuit and would like to know what you're doing there. SO READY TO BE LEAN!:bb2:
    I'm happy to do so!!!!!!

    I'm new to the circuit workout also but from searching for a while this is what I have come up with. I also plan on resting 5minutes between circuits

    Circuit 1 (2sets)
    DB flat bench
    Bent Over Smith Rows
    DB front Raise
    E-Z Curl (high pinky) curls
    Rope Push Down
    Squats
    -Rest 2-3minutes Repeat-

    Circuit 2 (2sets)
    DB incline bench
    One Arm DB Rows
    Seated Side Raise
    Incline DB Curls
    Reverse Grip E-Z bar Push Downs
    Leg Press
    -Rest 2-3minutes Repeat-

    Circuit 3 (2sets)
    DB Flyes
    Straight Arm Pull Down
    Straight Bar lateral raise
    Hammer DB curls
    One Arm reverse grip push down
    Leg Ext
    Leg Curl

    I should have fully depleted my glycogen stores by now and will hit 75gr Waxy Maize and an apple and get the carb party started!!!!
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    I'm slowly lowering my carbohydrates in my diet. Once I drop my BF a good bit, I'm then going to try a diet similar to this with H-drol/Leviathan Reloaded. Really try to shred up.
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    Quote Originally Posted by Irish Cannon View Post
    I'm slowly lowering my carbohydrates in my diet. Once I drop my BF a good bit, I'm then going to try a diet similar to this with H-drol/Leviathan Reloaded. Really try to shred up.
    I'd really like to use that approach. Unfortunately, my schedule and time wont really allow for it. The thing I hate about baseball is the fact it's sooooo long.

    Nothing like playing from March til the middle of October to really put a good damper on trying to bulk up and cut down.

    I'm hoping I'll be able to run a CKD/TKD lifestyle after this to help make that a little easier.
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    Bump.....Going to start here in about 10 days!!!!
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    One more week!!!!! I've decided to change the supp's due to beeing selected to log Nimbus Nutrition's BLAST!!!!

    Here's the new list
    Training days (no carbs)
    -Leucine 5gr pre/post
    -Creatine Mono 5gr pre/post
    -Bulk 1 Carboxy (dosed same as powerfull caps)
    -3servings Xtend in gallon jug drank thru day
    -Blast 1-2scoops pre weights & cardio
    ~Beta-Alanine 2-3gr pre/post (maybe)

    Carb Load 24-36hrs
    -Leucine 3gr (with P-Slin am/afternoon/night)
    -Creatine Mono 5gr 5x's/day
    -P-Slin 15min before Breakfast/lunch/dinner
    -Bulk 1-Carboxy (2 am/pm)
    -3servings Xtend in gallon jug drank thru day
    -Blast 1 scoop am/afternoon
    ~Beta-Alanine 1gr am/afternoon


    *I cut out the AEN product and DCP/Leviathan for now. I will add the DCP/Leviathan combo later down the road, probably the final 4 weeks to really help give me a kick in the arse.
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    Looks so great .Hope it works.Best of luck.
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