Critique my CKD

FlawedGrunt

FlawedGrunt

Well-known member
Hey guys! I just started a CKD run after doing about 4 weeks of Lyle Mcdonalds Rapid Fat Loss (low carb, low fat, high protein) with weekend carb refeeds and i just want to make sure I dont have any hiccups in my plan....

Prior to the bloat from this weekend I was sitting around 200lbs, about 15% bodyfat Im guessing. This is about what my diet looks like monday-friday

Breakfast:
2 Eggs
4 Slices Bacon
1/4 Cup Cheese
1 Tbsp Coconut Oil

530 Calories - 1g Carb, 46g Fat, 30g Protein

Meal 2:
1 Scoop Protein
2 Tbsp Naturally More PB
4 Tbsp Heavy Cream

497 Calories - 13g Carb, 36g Fat, 33g Protein

Meal 3:
2 Tbsp Ranch Dressing
Romaine Lettuce
1/2 Pkg Pouch Albacore
Mayo
Beef Snack Bites

555 Calories - 8g Carb, 42g Fat, 33g Protein

Meal 4:
4 oz Summer Sausage
1 String Cheese
1/2 Pkg Albacore

585 Calories - 4g Carb, 42g Fat, 47g Protein

Meal 5: (Either chicken on ground beef with broccoli)

With Chicken
4 Oz Chicken
1 Tbsp Coconut Oil
1 Tbsp Olive Oil

340 Calories - 0g Carb, 29g Fat, 22g Protein

Total For the Day: 2507 Calories - 26g Carb, 195g Fat, 165g Protein, 4g Fiber

With Ground Beef
4 Oz Ground Beef from Woodmans
1 Tbsp Coconut Oil
1 Tbsp Olive Oil

450 Calories - 0g Carb, 42g Fat, 18g Protein

Total For the Day: 2617 Calories - 26g Carb, 208g Fat, 161g Protein, 4g Fiber



Also supplementing with 21g of fiber carbs (fiber chewables, half soluble and half insoluble), green tea, milk thistle, ALA, and EC, multivitamin, potassium, fish oil (1300mg EPA and 600+mg DHA) and magnesium


What do you guys think? I almost want to drop the calories down to a even 2400 a day but I will wait to see what you guys think! Does it matter the Sat fat is so high?
 
If I remove a few things (natty pb and cut some of the portions) I got it down to....

2484 Calories, 19g Carbs (before fiber supplementation), 192g fat, 171g protein

How do those macros look?
 
FlawedGrunt said:
If I remove a few things (natty pb and cut some of the portions) I got it down to....

2484 Calories, 19g Carbs (before fiber supplementation), 192g fat, 171g protein

How do those macros look?
Click to expand...

Hello my friend hope the things going well!

hmmm why you use milk thistle?
 
FlawedGrunt said:
If I remove a few things (natty pb and cut some of the portions) I got it down to....

2484 Calories, 19g Carbs (before fiber supplementation), 192g fat, 171g protein

How do those macros look?
Click to expand...

Looks pretty solid to me. Before I read further down, I was thinking rip that PB out. Macros are on point. When(if) the fat loss starts slowing down, lower cals even further slowly.

I think that EC works like magic on CKD.

What does your refeed look like?
 
FlawedGrunt said:
If I remove a few things (natty pb and cut some of the portions) I got it down to....

2484 Calories, 19g Carbs (before fiber supplementation), 192g fat, 171g protein

How do those macros look?
Click to expand...

Felt like sharing this...

I was reading an interview with Frank Zane and he was talking about his diet. Always on low carb, along with most guys in that era. His theory on fat loss. Don't eat until you feel hungry, then wait a little bit longer lol Not very scientific or over thought. He sort of had a good physique.
 
im no expert, but once you take out the pb it looks pretty good. im doing a ckd diet for the first time with around the same macros, its working well for me
 
Hey guys! Thanks for the feedback! So far its kicking ass... at only 18-22g of carbs a day I have managed to blast through a plateau like it was nothing... for the last 3-4 years everytime I cut i have a hard time getting below 38.5 inches on my widest point (aka love handle to love handle)... within 5 days I was down to 37.75... carbed up and on to the next week of ckd... I will report back :)
 
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