USOC
New member
Current stats: 26 yo, 243 lbs, 5'11", approx 32% bf
After 4 weeks on CKD I have lost 18 pds (15 in the first 10 days due to water loss). I decided after I completely stalled out that I needed to adjust what I was eating and how often. I have researched and I think that this will work but I'd like to get some "expert" opinions on it. The numbers in the Carb column in parenthesis are the dietary fiber carbs that I am subtracting from the totals (except the Dextrose carbs that I was told to omit as well).
Cal Protein Fats Carbs
7am
2 Whole Eggs 203 14 15 32
Sausage Patties 214 7 20 1
Grated Cheddar 74 5 6 0
9am
Slice of Cheddar 80 0 7 0
Pepperoni Slices 110 6 12 0
11am
Almonds 170 6 16 5(-3)
Flax Seed Oil 125 0 14 0
1pm
Chicken Legs(2) 223 28 11 0
Broccoli (1 cup) 51 6 0 10(-5)
Grated Chedder 74 5 6 0
3pm
Romain Lettuce(1c) 8 1 0 1(-1)
Ranch Dressing 148 0 16 1
Flax Seed Oil 125 0 14 0
5pm-Preworkout(10-15 min)
AllTheWhey Protein 108 22 1 2
Dextrose (40g) 150 0 0 40(-40)
7:30pm-Aprrox 75-90 min post workout
Green Beans (1cup) 27 2 0 6(-3)
Ground Beef (1cup) 353 29 25 0
Grated Cheddar 148 10 12 0
Totals 2391 141 175 69(-52)
I addition I am using the following suppliments:
Megadose Multi-vitamin x2
Megadose Multi-mineral x2
Vit-C 2000mg
Calcium megadose x 2
Bene-fiber (spread out 3 times daily)
I will soon be taking these:
R-ala 200mg x 3
ALCAR 500mg x 2
Biotin 2mg x 3
Currently I am doing a full body workout (squats, stiff legg dead-lifts, dumbell bench, dumbell shoulder press, cable pull down, cable rows...with 3 sets of 20 reps) twice weekly rotating 2 and 3 days rest between these workouts. Also fitting in 3 days of low/med-low intensity cardio for 40-50 min, taking in two full rest days (no cardio or lifting at all).
I'd like to think that I have done enough research and have it figured out, but I'm still new to this, so I'm not sure.
After 4 weeks on CKD I have lost 18 pds (15 in the first 10 days due to water loss). I decided after I completely stalled out that I needed to adjust what I was eating and how often. I have researched and I think that this will work but I'd like to get some "expert" opinions on it. The numbers in the Carb column in parenthesis are the dietary fiber carbs that I am subtracting from the totals (except the Dextrose carbs that I was told to omit as well).
Cal Protein Fats Carbs
7am
2 Whole Eggs 203 14 15 32
Sausage Patties 214 7 20 1
Grated Cheddar 74 5 6 0
9am
Slice of Cheddar 80 0 7 0
Pepperoni Slices 110 6 12 0
11am
Almonds 170 6 16 5(-3)
Flax Seed Oil 125 0 14 0
1pm
Chicken Legs(2) 223 28 11 0
Broccoli (1 cup) 51 6 0 10(-5)
Grated Chedder 74 5 6 0
3pm
Romain Lettuce(1c) 8 1 0 1(-1)
Ranch Dressing 148 0 16 1
Flax Seed Oil 125 0 14 0
5pm-Preworkout(10-15 min)
AllTheWhey Protein 108 22 1 2
Dextrose (40g) 150 0 0 40(-40)
7:30pm-Aprrox 75-90 min post workout
Green Beans (1cup) 27 2 0 6(-3)
Ground Beef (1cup) 353 29 25 0
Grated Cheddar 148 10 12 0
Totals 2391 141 175 69(-52)
I addition I am using the following suppliments:
Megadose Multi-vitamin x2
Megadose Multi-mineral x2
Vit-C 2000mg
Calcium megadose x 2
Bene-fiber (spread out 3 times daily)
I will soon be taking these:
R-ala 200mg x 3
ALCAR 500mg x 2
Biotin 2mg x 3
Currently I am doing a full body workout (squats, stiff legg dead-lifts, dumbell bench, dumbell shoulder press, cable pull down, cable rows...with 3 sets of 20 reps) twice weekly rotating 2 and 3 days rest between these workouts. Also fitting in 3 days of low/med-low intensity cardio for 40-50 min, taking in two full rest days (no cardio or lifting at all).
I'd like to think that I have done enough research and have it figured out, but I'm still new to this, so I'm not sure.