Another fat guy starting a CDK diet thread!

I would freak at this point if I picked up 25 pounds. I am hoping for about 5 pounds, that fall off quickly.
 
dbsb said:
Not at all. feel free to dispense whatever advice you have. someone will learn from it.

I am trying to carb up on friday the 30th. my tenth day of the diet.
yeah hfcs have been somthing ive avoided most of my life. I'm shocked to hear the ice cream cackes and such would be alright.

from what ive read i should shoot for. 10gs of carbs for each kg of weight. so... 1100gs... seems really really high. so i was going for full.
also as little to no fat as possible. and normal amount of protien.

So basically cereals, pizza with no cheese/toppings, beer, sushi, chow mein.

thats my plan for a 24 hour carb load. There is no way i will be able to choke down 5000+ calories but im sure ill eat what i can and feel nuts doing it.
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I limited the ice cream to 1 scoop and the cake/pie to one slice. I'm not sure if they are the best for you, but i had very limited options for simple carbs and it was a reward for myself :)

Also I noticed alot of people including myself eat sugary cereals for simple carbs and grainy cereals with less sugar for complex carbs. I would buy a few boxes of each (pick cereals you like of course) and keep them handy, after your chow mein and sushi, etc, if you are lower on carbs than you wanted to be (which you probably will) then eat a few bowls of cereal to finish your carb-up.
 
dbsb said:
Wow really? I have been trying not to go too far below maintenance. My schedule doesnt allow me to really eat until after work (5pm) unless i skip my lunch time workout.

basically
wake up at 8:45, run to work barely making a 9am meeting.
muscle milk right before meeting. It's all stored in my break room.

then lunch I lift 11:30-12:30
muscle milk.

off work at 5
run home and eggs/meat at 5:20ish

maybe cardio if I'm lucky. Mostly house crap. Car crap. guitar crap. watching my roomates drink until they are retarded and I attempt to stop them from breaking stuff.

Then another egg/meat combo around 7-8ish.

Go to sleep aroun midnight and start all over again.

Should I go lower on Calories? I have been forcing myself to eat.
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No, you should NOT go too far below maintenance: the LAST thing you want is to provoke a starvation response! What you're doing is working, so preserve & extend it - plenty of time for change when your body's response changes. As you lose weight, your maintenance cals will shrink, so you'll be re-figuring your appropriate deficit in the next week or two. Put that on your calendar NOW.

Consider re-scheduling your day: getting up an hour later would let you get real food in you at the start of the day & augment it w/ a MuscleMilk mid-morning. Moving your workout to 5:00-6:00 would let you get a decent lunch in, w/ maybe another MM mid-afternoon.

Getting to bed w/ lights out before 11 would be a big help to you as well: eight hours sleep, then up at 7:00, get some stretching in, have a real breakfast, then show up at work calm & clear-eyed & on time.

Since you have a break-room (WITH a fridge, I assume?), make up some tuna salad (Duke's mayo is sugar-free & tastes great) & carry that in for a mid-morning/mid-afternoon snack (you *DO* get 2x 15-min breaks each workday, yes?). I make 4 cans of tuna in a batch, then weigh out half-a-can per serving (80-85g). If for some reason that can't work for you, take a chunk o' cheese with you & keep it in your desk....

Regarding the carb-up: beware of psycho-emotional barriers - which is just fancy-talk for don't eat so much you make yourself feel bad/fat/unworthy. Instead, try & think of it as a reward for your diligent effort & hard-won gains: you've been good, you've done well, today you can have treats. Keeping the proverbial Positive Mental Attitude (tm) is crucial. Without it, caving-in to history is not just easy, it's practically inevitable; with it, staying strong and persevering and *getting* strong becomes practically inevitable.

You're doing great - keep it up, and keep finding ways to treat yourself better, to implement your plans more smartly, more intelligently, more seamlessly. Improving your sleep, eliminating unnecessary wear+tear (like trying to go from 0-60 the moment your feet hit the floor in the AM), distributing your food intake more evenly thru the day - these things will pay BIG DIVIDENDS for you.

You WILL get there if you build on this excellent start.
 
BodyWizard said:
No, you should NOT go too far below maintenance: the LAST thing you want is to provoke a starvation response! What you're doing is working, so preserve & extend it - plenty of time for change when your body's response changes. As you lose weight, your maintenance cals will shrink, so you'll be re-figuring your appropriate deficit in the next week or two. Put that on your calendar NOW.

Consider re-scheduling your day: getting up an hour later would let you get real food in you at the start of the day & augment it w/ a MuscleMilk mid-morning. Moving your workout to 5:00-6:00 would let you get a decent lunch in, w/ maybe another MM mid-afternoon.

Getting to bed w/ lights out before 11 would be a big help to you as well: eight hours sleep, then up at 7:00, get some stretching in, have a real breakfast, then show up at work calm & clear-eyed & on time.

Since you have a break-room (WITH a fridge, I assume?), make up some tuna salad (Duke's mayo is sugar-free & tastes great) & carry that in for a mid-morning/mid-afternoon snack (you *DO* get 2x 15-min breaks each workday, yes?). I make 4 cans of tuna in a batch, then weigh out half-a-can per serving (80-85g). If for some reason that can't work for you, take a chunk o' cheese with you & keep it in your desk....

Regarding the carb-up: beware of psycho-emotional barriers - which is just fancy-talk for don't eat so much you make yourself feel bad/fat/unworthy. Instead, try & think of it as a reward for your diligent effort & hard-won gains: you've been good, you've done well, today you can have treats. Keeping the proverbial Positive Mental Attitude (tm) is crucial. Without it, caving-in to history is not just easy, it's practically inevitable; with it, staying strong and persevering and *getting* strong becomes practically inevitable.

You're doing great - keep it up, and keep finding ways to treat yourself better, to implement your plans more smartly, more intelligently, more seamlessly. Improving your sleep, eliminating unnecessary wear+tear (like trying to go from 0-60 the moment your feet hit the floor in the AM), distributing your food intake more evenly thru the day - these things will pay BIG DIVIDENDS for you.

You WILL get there if you build on this excellent start.
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So yesterday after two servings of MM I was on the low end of ketosis according to my ketostix. So last night I actually cooked up eggs and tuna and boxed it all up so that I would have some real food to eat today at work.

I think you are absolutely right and I have needed to get myself into a little better operational mode in order to completely change my habbits. The muscle milk has been 'easy' for me to take during work hours so I just went with it. But the 36 grams of carbs it has with two servings is killing my diet.

Yeah breaks aren't always a problem it's length of breaks and lack of structure to the breaks.


.
 
Also as far as sleep, I've started taking melatonine again. God I've missed that stuff. amazing sleep and vivid dreams. I will start taking longer lunch breaks in order to eat real food after my workout. If i move it to after work I may not be able to go as frequently and certainly won't be able to keep up the double days.
 
252.5 The loss is slowing down. And I only got in about 25 mins of light cardio. I'm starting to get very tired very quickly.
 
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I'm not sure of the last time I went to bet this hungry. This was a killer day. Lots of fantastic beer around from a local brewery and lots of amazing pizza around from said brewery.

I've become a god damn junk food zen master.


.
 
Actually I'll be carbing up tomorrow. Super bowl would have been a decent Idea thought. But I was trying to participate in my Females birthday.
 
Sounds like you resisted the temptation, so good for you!

The weakness/tiredness is normal under keto, as you approach a re-feed. Take this as a hint that you should rebuild your glycogen stores soon.
 
BodyWizard said:
Sounds like you resisted the temptation, so good for you!

The weakness/tiredness is normal under keto, as you approach a re-feed. Take this as a hint that you should rebuild your glycogen stores soon.
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Yeah I've started to understand what people were talking about with the exhaustion and lethargy. My god the cravings too... I have cravings for soda for the first time in my life.


But I hit 251 today. So it's all worth it once im on the scale,
 
dbsb said:
Actually I'll be carbing up tomorrow. Super bowl would have been a decent Idea thought. But I was trying to participate in my Females birthday.
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Your girls birthday is a good enough reason, you don't want her against your diet, lol
 
damn this was a hard day. bday cake, tons of beer around... i stuck to tri tip and ribs... no idea of quantity.

ran for 25 mins.

carb load tomorrow. I will be back on saturday
 
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A bit high in intake but good, I was in deep ketosis all day.

now carb load!
 
So friday went well. cereals and multi grain breads, a few beers. Saturday Was worse. Too much drinking and I fell asleep early. Slept until monday morning.

So there won't be any more drinking for a while. But we all had fun. Now i just feel gross from sleeping so much.
 
dbsb said:
So friday went well. cereals and multi grain breads, a few beers. Saturday Was worse. Too much drinking and I fell asleep early. Slept until monday morning.

So there won't be any more drinking for a while. But we all had fun. Now i just feel gross from sleeping so much.
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You and me both...I still feel off from all of the festivities at the conference I went to this weekend...and I only partook on Thu and FRI... just wow!
 
rampage jackson said:
You and me both...I still feel off from all of the festivities at the conference I went to this weekend...and I only partook on Thu and FRI... just wow!
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Yeah bad times. I felt so good the last 10 days or so... threw it all away with 24 hours of drinking.

Lesson learned.

I'm almost scarred to get back on the scale. But excited to go run.
 
Good 25 min run.

256 post carb load... so I took a step back but given the drinking and all that. I don't feel it was too big a step back
 
So yesterday after I ran I was 256, after I lifted around 6:30pm I was 253.


Does the carb weight usually fall off that quickly?

I'll be doing another double day again today.
 
I've been sticking to tuna, eggs and sausage. Doing double days to break up cardio and lifting. Feeling good.
 
dbsb said:
So yesterday after I ran I was 256, after I lifted around 6:30pm I was 253.


Does the carb weight usually fall off that quickly?

I'll be doing another double day again today.
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It's a few things. First the carb weight, glycogen is depleted, levels of water in the body are lowered. Second, ketones seem to have a dieuretic effect.
 
Every thing has been going great, But i seem to be stuck at around 251~ It's only been a few days but it's still odd after the rapid weight loss i was seeing before.

I may cycle caloric intake and extend my carb depletion for another week.
 
249 lbs. feeling better then i have in a long long time.

slacking on the updates I know but i've been good.

The loss has slowed down drastically but it's still steady.
 
253 after this carb load... as nice as it is to eat all the foods i can't. It's starting to get old taking a step back once a week.
 
Damn back at 251ish even while on no carb... I guess I had too many eggs and whatnot yesterday. I need a meal replacement that isn't loaded with carbs.

any ideas?
 
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