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Semester Long CKD cut log

pitching101

pitching101

Member
Hey guys, over the last 2 years I have went from a scrawny 170 to a pretty big 240 at 5'11, but I would have to estimate my bodyfat at around 19%ish. I really want to cut down to about 11% by May. I've tried short cuts in the past with the regular 40/40/20(p/c/f) with a calorie deficit, but I find I end up losing an equal amount of muscle with the fat and I hate losing hard earned muscle. I will be logging my cyclical keto cut over the next 4 months, so hopefully I help you guys out and you can help me on my journey to fat loss.

I just had my first keto meal and it felt verrrry wrong haha. It just did not seem healthy. I had:

5 whole eggs, 2 slices of bacon, 1 slice of american cheese, with a little butter.

Macros for this meal were: cals-600, fat-47g, carbs-2g, protein-44g
 
Haha, they do feel wrong! Wait until you get to carb up days, it will have you second guessing yourself! Good luck P and I'll be tracking yours :)
 
Yesterdays food log:

Meal 1: 720 AM
5 whole eggs (cals-400, fat-30, protein 35)
Bacon (cals-87, fat-7, protein-6)
Cheddar Cheese (cals-86, fat-7, carb-1, protein-5)

Meal 2: 11AM
4 oz. 90/10 hamburger(cals-214, fat-10.5, protein-24.5)
Pepperjack Cheese (cals-61, fat-3, protein-7)
Olive oil (cals-240, fat-28)

Meal 3: 3PM
Cheese stick(cals-80, fat-5, protein-8)
cucumber
Olive oil (cals-240, fat-28)
Natural Peanut Butter (cals-210, fat-16, carbs-6, protein-8)

Meal 4 (Preworkout): 6:30PM
8 oz. 90/10 hamburger(cals-427, fat-21, protein-49)
Bacon (cals-87, fat-7, protein-6)
Pepperjack Cheese(cals-61, fat-3, protein-7)

Post-workout shake: 8:45 PM
protein shake (cals-240, fat-2, carb-6, protein-48)

Meal 6 (Postworkout meal): 9:45 PM
2 chicken breast(cals-150, protein-35)
Olive oil (cals-120, fat-14)
Almonds (cals-170, fat-15, protein-6)


Totals:
Fat- 218 grams (67%)
Protein- 223 grams (31%)
Carbs- around 25, no direct carbs
Calories= 2,970

-Felt very weak at the gym for some reason. I did chest and tris and all my lifts were down slightly
Workout:
Flat Bench 3 X 10,8,6
Incline Dumbell 3 X 9
Underhand cable crossover 3 X 10
Incline DB flys 2 X 9
cable press 3 X 10
Dips 4 X 12,10,10,8
Skullcrushers 3 X 10
Single arm cable pulldown 1 X 10
 
ThomasRivera said:
Some people can't handle it. Not insulting anyone, but some people just don't operate well with low carbs, mentally it beats them.
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Don't get me wrong, it works wonders. I did it for about six weeks and dropped a considerable amount of body fat. The low carb part was fine. I can operate perfectly without carbs. The reason I hated it was because of the limited choice in foods. My diet was very strict with only trace amounts of carbs being ingested. No vegetables or anything. Then carb loading and waking up every two hours to eat high GI carbs over the weekend. It works, but it gets boring!
 
ThomasRivera said:
Some people can't handle it. Not insulting anyone, but some people just don't operate well with low carbs, mentally it beats them.
Click to expand...

yeah, I don't get it. Maybe it was just me, but I never experienced any sort of loss of energy, mental fatigue, or any other negative problems with this diet. I didn't even notice a drop in strength or endurance during low carb days like everyone said I would.

I don't really get sick of the food either..... so I guess I just don't see how people caould not like this diet. whatever. :think:
 
Cub said:
Don't get me wrong, it works wonders. I did it for about six weeks and dropped a considerable amount of body fat. The low carb part was fine. I can operate perfectly without carbs. The reason I hated it was because of the limited choice in foods. My diet was very strict with only trace amounts of carbs being ingested. No vegetables or anything. Then carb loading and waking up every two hours to eat high GI carbs over the weekend. It works, but it gets boring!
Click to expand...

I am at about 22% bf, do you think I will get under 16% after 8 weeks of strict CKD?
 
Cub said:
Don't get me wrong, it works wonders. I did it for about six weeks and dropped a considerable amount of body fat. The low carb part was fine. I can operate perfectly without carbs. The reason I hated it was because of the limited choice in foods. My diet was very strict with only trace amounts of carbs being ingested. No vegetables or anything. Then carb loading and waking up every two hours to eat high GI carbs over the weekend. It works, but it gets boring!
Click to expand...


Bodyopus right?
 
Do you need to wake up every two hours the night of your carbup, or could you simply just take in a lot of carbs before bed?
 
I just take in all my needed carbs before I go to bed. I'd be interested to see how everybody else does it
 
I'm in too bro... you, AMTorres, Me, and I forgot his name should start the Low-Carb Brotherhood! I'll be posting first 5 days of my diet tonight!
 
rampage jackson said:
I'm in too bro... you, AMTorres, Me, and I forgot his name should start the Low-Carb Brotherhood! I'll be posting first 5 days of my diet tonight!
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JudoJosh is doin one, and Rob started a log today :) Seems like alot of us are doin it.

Low-Carb brotherhood, I like that! Alot better than those Atkins fags! HAHA!
 
I had a physical today and weighed in at 225. Down 15 lbs in first week while keeping my cals at about 3000. I must have lost a lot of water and glycogen. I feel and look noticeably smaller so I hope once I carb-up I regain some muscle size. I'm considering buying some ketostix just to make sure I'm in ketosis.
 
pitching101 said:
I had a physical today and weighed in at 225. Down 15 lbs in first week while keeping my cals at about 3000. I must have lost a lot of water and glycogen. I feel and look noticeably smaller so I hope once I carb-up I regain some muscle size. I'm considering buying some ketostix just to make sure I'm in ketosis.
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Thats amazing! I'm sure you had a ton of glycogen and water, but still! I've lost about 5lbs in the first week, without any exercise (doctor just cleared me from Rotator Cuff surgery)...I start tonight on a resistance band program for a few months. Hope that helps my progress!
 
Had an effective workout today, but still have verrrry low energy. This diet really drains me. Especially since I'm on Day 8 out of 11 of no carbs. These first two weeks are killer. Can't wait for my carb-up so that I can regain some fullness back into my muscles. I hate looking flat.
 
pitching101 said:
I had a physical today and weighed in at 225. Down 15 lbs in first week while keeping my cals at about 3000. I must have lost a lot of water and glycogen. I feel and look noticeably smaller so I hope once I carb-up I regain some muscle size. I'm considering buying some ketostix just to make sure I'm in ketosis.
Click to expand...

Ketostix are a necessity. The slightest mistake can kick you out of ketosis. Not everybody will show up as a dark purple colour when they check. As long as there is SOME pink/purple on the strip, you're sweet. It means that your body is producing ketones.
 
Cub said:
Correct! Another Duchaine fan?
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Yes, I'm familiar with his work. I've read just about every keto book there is on the subject. I think the three most important books anyone on a CKD style diet can read are Body Opus, The Ketogenic diet and the anabolic solution.
 
pitching101 said:
Bought the ketostix yesterday and I'm relieved to say I tested positive for ketones.
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HAHA! That made me laugh. It makes it sound like it's a bad thing. "Holy shit man, I just tested positive for ketones! What am I gonna tell my girlfriend now?"
 
Cub said:
HAHA! That made me laugh. It makes it sound like it's a bad thing. "Holy shit man, I just tested positive for ketones! What am I gonna tell my girlfriend now?"
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When she finds out just tell her you had no symptoms and you didn't know about it! ;)
 
This is what I was thinking for my carb up, what do you guys think:

Friday
10:45- Wake up- 1 banana and 1 apple (get in fructose prior to depletion workout)

11:40- Depletion Workout

12:45- 48g whey, 100g dextrose

1:45- 24g whey, 100 dextrose

3:00- 2 big bowls Honey nut cheerios with fat free milk

5:00- 1 or 2 ?whole wheat? bagels with fat free cream cheese, I?m including the bagel in the High GI part because I highly doubt it is whole wheat.

7:00- Something like sushi or chicken and rice from a Chinese restaurant

9:00- 2 big bowls Corn flakes with fat free milk

11:30- 1 or 2 ?whole wheat? bagels with fat free cream cheese

2:00- Oatmeal and then sleep

Friday Total, Carbs-840, fat-very minimal, protein-180, cals- about 4080



Saturday
10:45- wake up- 1 big bowl Corn flakes with fat free milk

11:45- whole wheat pasta with tomato sauce and some sliced chicken

2:00- oatmeal and 24 gram protein shake

4:30- whole wheat pasta with tomato sauce and some sliced chicken

7:00- oatmeal and sliced chicken

9:45- whole wheat pasta and chicken

Saturday Total, Carbs-420, fat-very minimal, protein-170, cals- about 2800
 
Well I finished my carb up late Saturday night and I'm still not in ketosis. Hopefully by tomorrow morning I am there. Since it seems to take me a while to get back in ketosis I'm considering just carbing up every 10 days or so instead or every weekend.
 
pitching101 said:
Well I finished my carb up late Saturday night and I'm still not in ketosis. Hopefully by tomorrow morning I am there. Since it seems to take me a while to get back in ketosis I'm considering just carbing up every 10 days or so instead or every weekend.
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Thats not a bad way to go at all. You will most likely see some better results.

How are you judging whether or not you are in ketosis?
 
pitching101 said:
Well I finished my carb up late Saturday night and I'm still not in ketosis. Hopefully by tomorrow morning I am there. Since it seems to take me a while to get back in ketosis I'm considering just carbing up every 10 days or so instead or every weekend.
Click to expand...
Same thing for me man. 5 days just doesn't cut it, thats partly down to me not being disciplined enough to do it in 5 days but i feel much leaner going 10 days then carbing up. I notice after 3-4 days my appetite disappears so it is easy for me to go that long without carbs, unfortunately it makes the carb up very hard work.
 
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