Fakey's CKD Run

OK my CKD Log

I have done many logs of many types of diets and have achieved some great things with dieting. But most of this was also done with the help of AAS but diet is still the key. So here is my run with CKD.
I’m going to do a 7 point skin fold test and log all measurements with weight changes, this should also help give an idea where the body eats fat first and where not so much (most specifically in my case). Oh and each site will also be measured 3 times.

I plan on running a 5 day meal plan where day 1-5 I eat the same stuff over and over. 6-7 will be different meals but still kept in macro and calorie range. Like on a weekend instead of having the normal chic, nuts and greens it will be steak in an olive oil with avo and so on, sure you get the idea. Then there is also the refeed or carb-up that will only happen on day 14 if I think it was earned. Then there after I will keep the refeeds to once a week or more. Later on when I hit 4-5% percentage (which is the goal here) I will have more refeeds or carbs to play around with the body and how it stores water. Really have some fun with the body on a later stage. But let’s get to that % first.

AAS wise it will be the stock standard trt protocol that I will keep you guys up to date as that goes and maybe adding orals here and there. Also any fat burners used (after market) I will also add.
Think that’s everything. So here are all the starting stats.

7 Point Skin fold test:
C: 4-5-5
A: 0-10-9
T: 10-10-11
T: 5-5-5
B: 11-11-11
H: 6-6-5
U: 6-5-6
Lbm: 80.72kg
Fat Mass: 6.28kg
Body Fat %: 7.22
Weight: 87kg
Height: 176cm

Maintenance Calories: 3100 roughly
Cutting Calories: 2900 roughly
Macros
Protein: 230g odd
Carbs: 40g odd
Fats: 200g odd

Think that's all, if I missed something i will edit or add it later.

Good luck my bro! And well done on doing everything properly!
+1
Nate

Read up on skip loads for your ckd refeeds good luck amd enjoy.

Cant remember the last time I felt this crap, run down and miff. This diet is kicking my ass. Hope my body adapts now quickly.

Ye that and the depleted flat look is why I far prefer Carb Cycling over Keto.

Are you taking care of your micro's? Unless you have wads of cash to use on expensive keto friendly food, keto is usually pretty void of vitamins and minerals.

Best is full body depletion workouts to "keto-adapt".

@Rhino Yeah the flat look does play bad mind tricks but I'm hoping to sort that out with some AAS manipulation later on. Already considering adding some var from Monday on :lol:

@Furk Hey bud, I'm not keeping strict track of micro's just upping magnesium, calcium, vit c and a strong multi. Any specific micro's I should look out for?

Workouts this week were mostly depletion workouts.

Started my day with greasy bacon and eggs, welcome change.

Yeah your supps should cover all bases.

You can do it bro! Stay focused!
Nate

Day 7

OK so I've been on this CKD for a week now following it strictly, counting calories and only eating them fats. Have to be honest here, was very sceptical and still is to some degree how this is going to turn out for me but too soon to judge, so let's give it more time.

The depleted look has me a bit worried not going to lie, especially accompanied with the fact that I lost little to no body fat. So the weight lost is water and MAYBE muscle and I really don't hope it is the latter. Another reason the Var is looking even more appealing now.

Stats end of week 1:

7 Point skin fold test:
C: 5-5-5
A: 8-9-8
T: 10-11-10
T: 5-5-5
B: 10-10-10
L: 6-6-6
U: 5-5-5
Lbm: 79.6kg
Fat Mass: 5.9kg
Body Fat %: 6.9
Weight: 85.5kg
Height: 176cm

Maintenance Calories: 3100 roughly
Cutting Calories: 2900 roughly
Macros
Protein: 230g odd
Carbs: 40g odd
Fats: 200g odd

Keeping macros the same for now

So far I lost 1.5 kgs of gross weight where if all calculations are right and measurements are accurate, 380g was fat leaving 1.1kg for water and muscle. Now I'm hoping that this was all water and not muscle.

Adding Var from tomorrow on
Still no cardio for now.
Another thing I must add is I was using a ECA stack this week too from Monday to Friday. Will carry on with it for another week or till its finished.

New additions to cycle:
Anavar

Pros so far:
Slight increase in vascularity.
Looking slightly harder also.

Cons so far:
Bad/broken sleep (not sure if this is from the diet)
Bad skin/acne
Low Energy Levels (since Thursday)
Difficulty concentrating at times
Odd Headaches since Thursday


Yeah that's it I guess.

Hey bud, IMO upping your TRT dose instead of adding Var is also viable. If you add in the var once you are where you want to be BF wise, you'll look sick mate.

The ECA stack, is it something like Lava, or did you blend yourself?

Furk wrote: Hey bud, IMO upping your TRT dose instead of adding Var is also viable. If you add in the var once you are where you want to be BF wise, you'll look sick mate.

The ECA stack, is it something like Lava, or did you blend yourself?

I was considering upping test but then if there is any weight gain telling whether it's muscle or water is going to be hard so that's why I'm going with a DHT, so any gains will definitely be dry then. Plus if all goes well we can run Var for 6 weeks, be off for 6 and then on again for 6. Hope this makes sense. Or I can go the infamous EQ/Var/Prov route :lol:

ECA stack is Heat.

Feeling like crap today. Tired and sluggish and ontop of that I'm also struggling with this headache that just wont really go away. My training session also took a knock this morning, lifts were down at least 20-30%. Not sure if this was more fatigue or just plain strength.

Day 16

Morning guys, a little late but hey you guys know how life gets at times. Any how, here it is.

This week the strength slowly started coming back and endurance is up too but only a small margin. Muscle are looking a lot harder and vascular. I've also have noticed an increase in pumps now, insanely hard pumps. Loving it.

I did my stats yesterday and was very confused and surprise with the outcome but here it is:

7 Point skin fold test:
C: 5-4-5
A: 8-9-8
T: 9-10-10
T: 5-5-5
B: 9-10-10
L: 5-5-5
U: 5-5-5
Lbm:80.95
Fat Mass: 5.65
Body Fat %: 6.52
Weight: 86.6kg
Height: 176cm

Maintenance Calories: 3100 roughly
Cutting Calories: 2900 roughly
Macros
Protein: 230g odd
Carbs: 40g odd
Fats: 200g odd

Still Keeping Calories the same for now.

OK as you can see my weight actually went up in the last 10 odd days, why? I'm not sure, maybe it's the prov and var combo but I've only been on that now for 9 days hmmm. But then again it's a good dose.

Gross Gain: 1.1kg
Fat Gain/Loss: -0.5kg
Net Gain: 0.6kg

Now the question to me is this 600g of water or muscle or split of the two. I'm really looking forward to future measurements now.

Still no cardio and still using the eca once a day 6 days a week.
Change my training time from mornings at 08:00 to 16:00 in the afternoon. Found that I have a lot more energy then.

Day 18

Morning All.

I'm dropping the ECA stack for the remainder of the week. I've been battling with bad nausea spells and heart burn and the only thing I can think of that can cause it is the ECA. I have clen, Venom and T3 also in my arsenal to change to but let's see.

Energy and Strength is slowing increasing and feeling a lot better in the mornings too, which have been a bitch the last few days.

I'm also getting the odd compliment here and there that I'm looking a lot harder and bigger (also not completely making sense in my head but hey).

First refeed coming up this weekend (Sunday) but I'm not sure if I've earned it, will see. Another thing to report is the odd cramp here and there, day and night I get. More so then normal.

Anyhow, Happy Gains.

Day 27
Good day all, so it’s been 4 weeks on my CKD journey and so far the results are semi decent. Tomorrow I’m having my first Cheat so to speak, will be trying the whole skip loading process. Will log everything I eat tomorrow with the macros or as close I can.

This week I saw strength and energy returning in waves only to completely tap myself out on Tuesday. We did deadlifts only for back but did about 10 sets ending on a weight of 210kg for 2 clean reps, personal best so far. But after that I was spent for the rest of the week, felt drained and weak. Another reason I’m looking forward to tomorrow.

On the cardio side I have been slacking, think in totality I’ve done cardio maybe 10 times in the last 27 days. And cardio was/is moderate walking with a slight incline.

On the diet side of things it’s been going about 90%. I have had the odd day where I didn’t count calories and might have overshot with macros maybe causing some harm, plus I think I need to be more strict or careful with counting calories. Been guessing with some like biltong, drywors, coldmeat, cream cheese, seeds, nuts and oils. Some things I also think I need to cut out is artificial sweetners.

7 Point skin fold test:
C: 5-5-5
A: 8-8-8
T: 11-11-11
T: 5-5-5
B: 11-11-11
L: 5-5-6
U: 5-5-5
Lbm:79.98
Fat Mass: 6.02
Body Fat %: 7.00
Weight: 86kg
Height: 176cm

Maintenance Calories: 3100 roughly
Cutting Calories: 2700 roughly (dropped with an extra 200 with a total of 400 cals now)
Macros
Protein: 203g odd (new)
Carbs: 34g odd (new)
Fats: 195g odd (new)

Ok so dropping calories more from Monday with an extra 200 as seen above. From the top measurements things look a bit odd or I’m doing something wrong. But I will keep at it till I have dialled this in nicely for me.

Here are my stats from the start till today. Should give us a better idea of what has happened so far.

Strating Stats: 02 August 2015
Weight: 87kg
Lbm: 80.72kg
Fat Mass: 6.28kg

Current stats: 29 August 2015
Weight: 86kg
Lbm: 79.98kg
Fat Mass: 6.02kg

Net Gain or Losses:
Weight: -1.0kg
Lbm: -0.74kg
Fat Mass: -0.26kg

Now from that it doesn’t look to great, it seems muscle loss occurred but water loss should also be kept in mind. Plus from the other measurements it seems I had a bit of a yo-yoing affect going on. Left a bit confused and frustrated here but sure I will get to the root of the problem or not problem so to speak but rather where I’m going wrong.

Either adding Clen or Wasp from Monday. If it is wasp one dose will be in the morning fasted before cardio.

I am having fun with this diet so far tho and enjoying the meal choices and variety. Having tasty and juicy food is a welcome change from what I’m use to and carb cravings has so to say stopped. I have developed a love for all nuts, now trying out new ones every few days. And now that avo is back it just keeps getting better.

Guess that’s about it, let me get back to designing my skip load for tomorrow. Still have some reading up to do on that.

Hey man, be careful with the biltong, sometimes dextrose, sugar or vinegar is used. What artificial sweeteners do you use? Not all affect insulin hey.

Thanks man will cut back with the biltong and drywors. As for artificial sweeteners its been equal and pepsi max and sprite zero.

If the biltong has ingredients/ nutrition information and IIFYM, then no problem. As for the sweeteners, they are fine. Sprite zero is on the higher side though. Best is probably Tab, no caffeine and lower in sodium.

How about an update pic you legend?

My apologies for the late replies and inconsistency with the log, life is just all over the show and not really in a bad way.
Here is what has happened the last few days/

Day 28-30

The skipload/carb up went great, had lots of low fat to fat free high GI carbs. Tho i was looking forward to this at the end i didn't even cheat so much to speak
or as insanely as I thought i would. I got "gatvol" for sweet stuff fairly quickly.

List of Foods consumed
Strawberry Pops with MMMilk
Rainbow Cupcakes
Mini Caramel Swiss rolls
Donuts
Sweet potatoe with melted marshmallow on top
Kitkat

and then i ended the day of with a normal home cooked meal of roast, veggies, starches and gravy.

Before i started this my baseline weight (as of date is 86kg) After this little indulgence my weight was
88.4kg the morning.

One of the first things that i noticed when i started loading was vascularity becoming very dominant and muscle feeling
tighter when moving but nothing over the top but enough to notice it. I got some water bloated in my face that has subsided
about 70% already since late yesterday. Monday post load i actually felt semi sluggish or demotivated but now not sure if
that was a mental or physical thing. Yesterday on the other hand i was very energetic and smashing through the weights,
My Flat Bench Press went back up to 120kg for 2 sets at 4 reps which i couldnt do last week. (question hanging in the back
of my mind tho about this is, is it the carb load that cause the increase in strength or is the Var finally starting to work)

Day 31

So been back on the CKD now for 3 days solid again post skipload and still feeling 100 but now my metabolism is on fire it
seems my hunger is out of control. Yesterday and the day before i found myself to have consumed my daily calorie limit
very early in the day like 3-4pm without even noticing it, screwing myself over a bit and I'm left with rooibos tea till
I go to bed basically. Amazing what that extra drop of 200 cals did. And the skipload I think too

I've decided adding the clen today and running it straight for 9 days starting of 40mcg and upping it after 3 days to a max
of 80mcg. I find this a good dose for me and the short run. Will definitely run a good dose taurine along side it.


So current Vitamins as of late:
Test depo
Var
Prov
Clen (will be cycled every 10 days or so)

Still stocking up on some Hex which im considering to run for October to November.

So if all goes good i should be back at 86kg tomorrow. Also added 2 cardio sessions Tuesday and yesterday of 20 min with some extra abs in between
to burn more cals.

Starting only drink Tab now as soda of choice which isn't bad accept it gets flat very quickly. And my soda stream machine is working over time.

@Nate: too shy for pics, not happy with how I look to be honest. But soon, I promise.

That be it so far.

A sneak peak so far.



Really not happy but all in time I guess.

IMO you've got full reason to be proud bro. Looking awesome mate. +1

Looking vascular Fakey. I'm sure your own opinion is more strict but that's just nature. Do you get water retention with the Tab and your gear? I do, all that Sodium sneaking up, switched to iced rooibos tea with sweetener.

Furk wrote: Looking vascular Fakey. I'm sure your own opinion is more strict but that's just nature. Do you get water retention with the Tab and your gear? I do, all that Sodium sneaking up, switched to iced rooibos tea with sweetener.

My sodium consumption is roughly 3000mg excluding what I add extra but I do use that Pink Salt (don't know if that really makes a difference)

Something is causing my body to be very stubborn with fat deposits on my lower outer back, middle upper back, lower abs ( just under belly button ) and a little on my triceps and lower quads like the end of my tear drop. I think from Monday I will cut out all soft drinks (diet) and coffee and tea with sweetener and move over to soda water only. Maybe that will help. But water retention should be a minimum with the low test, var and arimidex. Getting frustrated, maybe it's more water retention then fat.

Foods I Think I'm going to drop or cut down on:

Dessert Cream (drop)
Deli Ham (hickory - Drop)
Cream Cheese
Cheddar Cheese (cut down)
Pork Crackling (Drop - I have this at least once a week)
Mayonnaise (cut down}
Lean Mince (cut down, hard to get accurate calories)
Biltong and Drywors (drop completely)

Any other tips or things i should consume more of or less Furk?

Pyro - Don't be shy to chime in. The more the better here.

Thanks for the input and help so far guys.