DonkieKong's (it's on) Thread

Now all I need to know is when to start eating all of this food ?

Fasted cardio @ 5am
Weight training @ 14:00

"Diet Setup for the Week

For example, if one was aiming for a pound of fat loss per week, they would set up their diet accordingly.

Male: 200lbs with a daily maintenance intake of 3000 calories per day. Set his protein at 1.5x body weight and then fill in the rest of his macros with fat calories. He will spend 5 days in a deficit, so in order to hit the desired 1 pound of fat loss per week, he needs to have a negative calorie balance of 3500 calories. 3500/5 = 700. So his daily caloric intake throughout the week would be 2300 calories (3000-700). Set his protein at 300g = 1200 calories. 2300-1200 = 1100 calories left for his fat intake.

1100/9 = 122g of fat

Weekly Diet (-700 calorie deficit per day) 2300 calories

300g protein

122g fat

The Weekend Carb Load

During this period of time, having control and structure regarding food choices will make or break the diet. For each day of the carb load as a rule of thumb, I would focus on consuming a surplus of maintenance plus 20-25% of total calories. So if one’s maintenance caloric intake is 3000, they would be consuming between 3600 and 3750 calories. One should aim to keep dietary fat very low (40-50 grams), get about 1 gram of protein per pound of bodyweight and fill in the rest of the calories with starchy carbohydrates. So for a male that weighs 200lbs, his macro nutrient goals would be 200 grams of protein, 50 grams of fat and ~590 grams of carbohydrates for a total of 3600 calories. During this short period of time the incoming carbohydrates will go to refilling muscle glycogen. Make sure that fructose is kept to a minimum, and that most of the carbohydrates come from starchy sources. Fructose fills liver glycogen only, and does not refill muscle glycogen like starchy carbs do. Starchy sources include potatoes, rice, bread, bagels, pasta etc. The extra carbohydrates coupled with a caloric surplus will send “fed” signals to the brain in the form of many different hormones that I won’t discuss in this article. Lyle McDonald has an entire series of articles where he explains these hormones in detail. His two part series on Leptin.

Weekend Diet (maintenance +20%) 3600 calories per day

200g protein

590g carbs

50g fat"

Do I keep to my caloric deficit while doing a carb up or not ? So confused really need expert advice please

Do I eat 8g carbs per kg LBM
Or do I eat 70% carbs of my diet calories?

Which way is the correct way to go with a carb up?

Bud you can't compare yourself to DJ as he has FAR more muscle than you!!!
If you feel you need a carb up go out and have a pizza and stop over analyzing shit. And then cary on with a deficit diet working on a 40/40/20 split. Keto isn't for everyone I cut on 300g of carbs.
Learn your own body, I hate Keto and wouldn't touch it with a pole.

You need to find what works for you.
Keto May not be the way, I think it's a joke to be honest.
But it works for some chubbuy checkers no one with a decent amount of
Muscle goes that route for more than a week when depleting.

Keto isn't a Body building diet but a fat loss diet and there are ways to do both without looking like an AIDS victim

Well to be honest I am feeling like an AIDS victim that is why I am asking for the correct help , I am a perfectionist and I just can't do something half assed at all unfortunately so just going out for a pizza will kill me mentally my mind will kill me

I am not comparing my self to DJ at all , was just revering to him and that he used the milo cereal as a carb up nothing more

But yes I would love to know the CORRECT way to do this carb up , do I eat 8g carbs per kg LBM or do I eat 70% of max calories om my current calories

And then I need someone to explain to me when I start eating my carbs as I have gotten confused with the info

I still do fasted cardio @ 5:00 and weights @ 14:00

Bud you've been spoon fed from the beginning and asking people to tell you exacataly
What to do and yet you say your a PT...
Hire a coach because that's the only way to get your diet spot on( you've been
Around for ages and have t got it with either members help or on your own)

This is a steroid site not weight watchers

This is the longest 17pg BS thread I've ever read and to be honest is not what this site is about.

so if you want to be negative about everything why do you comment , keep your snob comment for your self nobody appreciates that and its not the first time you have done this you like being negative towards others , you think your a champ!! Hahahah catch a wake-up everyone started at the bottom

In the CKD diet they talk about a depletion workout before doing a carb load , but I have been on full keto for at least 8 weeks now so I am assuming that I am depleted already ?

So what do I do now? Do I do a depletion workout or start today with carb loading for the weeks workouts or start the carb loading moneday?

O just want this basic guide lines not to be spoon fed like some A hole said

Rhino wrote: This is the longest 17pg BS thread I've ever read and to be honest is not what this site is about.

If you think you won't benefit from a thread then please don't read it.

Rhino wrote: This is a steroid site not weight watchers

I don't mind that you don't like the thread but it is important to be respectful when you disagree. DK is not an old hand like you are bro. I agree he does ask a lot of questions but that is because I have told him before that I like it when he does this, and you know the best way to learn is to ask many questions.

Rhino, all the mods agree you are a pleasure to have on this forum where you help many people with your experience and solid opinions. Don't let a thread like this cast a shadow on that.

I am not here to irritate people , I am here like the rest of you , to succeed and learn

donkiekong wrote: I am not here to irritate people , I am here like the rest of you , to succeed and learn

Ok but post only when you need to, not when you read kak online and post here to confirm what you red.

Byvoorbaad baie fokken dankie :kiss:

Will do oupa

@ pyro - I want to try the CKD diet , could I start of with a carb up every 2 weeks , for 2 weeks , then more to every 10 days for 2 weeks , and then carb up every sunday ?

From my experiences and experiments CKD doesn't work at all. TKD the same.

I hear you Pyro, I lost my cool a bit after reading the whole thread but should have just kept my mouth shut.
I'll just avoid this thread and DK from now on.

So the way you enter and exit ketosis on a CKD diet ever week is a waist of time?

Is it best to just stay full keto , because I has worked so far till now

Pyroclasm wrote: From my experiences and experiments CKD doesn't work at all. TKD the same.

Oh ok. Pyro Can you explain why you say that?

Rhino wrote: I hear you Pyro, I lost my cool a bit after reading the whole thread but should have just kept my mouth shut.
I'll just avoid this thread and DK from now on.

+1 For not defending.

donkiekong wrote: So the way you enter and exit ketosis on a CKD diet ever week is a waist of time?

Is it best to just stay full keto , because I has worked so far till now

Pretty much. The problem is that it takes too long to get back into ketosis (unless you use stupid chemicals). BMS this is to answer you too. Let's say you do a carb up every week.. It takes 3-4 days to get back into ketosis, and you don't really lose fat during this period. Understand what I am getting at?

Provided you are still in a deficit you should still be able to reduce body fat. However your body will be trying to use glucose as a fuel source instead of ketones.

But feeling crappy for the majority of the time may be less than optimal.

I believe there is a place for refeeds when dieting down but it's at discretion, you really need to understand your body and know what is happening with it.

But honestly DK, you're on the right track. Aim for constant progress...

Pyroclasm wrote:

donkiekong wrote: So the way you enter and exit ketosis on a CKD diet ever week is a waist of time?

Is it best to just stay full keto , because I has worked so far till now

Pretty much. The problem is that it takes too long to get back into ketosis (unless you use stupid chemicals). BMS this is to answer you too. Let's you do a carb up every week.. It takes 3-4 days to get back into ketosis, and you don't really lose fat during this period. Understand what I am getting at?

Thoughts on leucine to induce ketosis faster?

Think it will make any significant difference?