Going CKD

Hi guys

So I'm still on getting my diet sorted out before my wedding which is in exactly eight weeks time. I have decided to incorporate the cyclic ketogenic diet and workout plan as a means of achieving these goals.

I have setup my diet as follows;

Given that I am a 90km male (198lbs) I have multiplied by total bodyweight in pounds with a fat burning calorie range of approximately 12 calories per pound. I.e. I will be consuming roughly 2400 calories.

From these calories I am keen on dropping my protein intake at no less than 1g/pound of bodyweight which means i will consuming 198g protein per day or a total of 792 calories from protein.

My carb intake will be no more than 20g per day or a total of 80 calories.

Total Fat intake = Total calories - (Calories from protein + Calories from Carbs)
= 2400 - (792+80)
= 15200 calories of fat or 170 grams of fat per day

Split over 6 meals i shall thus be consuming roughly 28g of fat; 30g of protein and about 2.5g of carbs.

My question is whether I should be consuming more fats and less protein on this diet? Was it of me to base total protein intake on pound per total bodyweight or pound per lean body mass. And how will this effect the diet overall.

PS i am incorporating the CKD workout plan to ensure the total depletion of glycogen levels in the liver to aid in getting and staying in a state of ketosis. I have added my version of my training split below.

MONDAY: Chest, Back, Abs

High intensity workouts with 60 sec rest between sets, 90 sec rest between
each exercise

(this excludes all warm up sets)

Bench 3 sets, 6-10 reps

T-bar Row 3 sets, 6-10 reps

Incline bench 3 sets, 6-10 reps

Latpulldown to front 3 sets, 6-10 reps

Dips or Decline bench 3 sets, 6-10 reps

Shrugs 3 sets, 6-10 reps

Flys (any type) 2 sets, 10-12 reps

Reverse flys 2 sets, 10-12 reps

Stiff-leg deadlift 3 sets, 10-12 reps

Rope ab crunch 3 sets, 10-15 reps

Reverse crunch 3 sets, 10-20 reps



TUESDAY: Shoulders, Arms

Same intensity mentioned before

Behind the neck shoulder press 3 sets, 8-10 reps

Military press 3 sets, 8-10 reps

Preacher curls 3 sets, 8-10 reps

French press or "skull-crushers" 3 sets, 8-10 reps

Shoulder raises (any type) 2 sets, 8-10 reps

Hammers 3 sets, 8-10 reps

V-bar tricep press 3 sets, 8-10 reps

Forearm curls 2 sets, 8-10 reps

Reverse forearm curls 2 sets, 8-10 reps

Wednesday: Rest or Cardio


Thursday morning: Rest or Cardio

Later on Thursday: Legs

Same intensity mentioned before

Squat or Leg press 4 sets, 6-10 reps

Lying leg curl 4 sets, 6-10 reps

Standing calf raise 4 sets 6-10 reps

Leg extensions 4 sets, 10-12 reps

Seated leg curl 4 sets, 10-12 reps

Seated calf raise 4 sets, 10-12 reps


Friday night: Final Workout

Same intensity mentioned before

Bench 2 sets, 6-10 reps

T-bar Row 2 sets, 6-10 reps

Incline bench 2 sets, 6-10 reps

Latpulldown to front 2 sets, 6-10 reps

Behind the neck shoulder press 1 set, 8-10 reps

Military press 1 set, 8-10 reps

Either curl exercise 2 sets, 8-10 reps

Either tricep exercise 2 sets, 8-10 reps

Stiffleg deadift 1 set, 8-10 reps

Normal floor ab crunch 2 sets, 10-20 reps

Reverse crunches 2 sets, 10-20 reps

Sounds like you know what you doing.
Post your final diet up.

I dont see a lot of cardio in there.

Then your weight training... too many exercises per training day. I would train 4 days instead of 3 if doing all those exercises.

On your weight training days do a cardio session early morning at least 30 mins then 8 to 10 hours later do your weight training.

Are you gonna be on the juice?
I would suggest something like Var, Tbol or superbol to keep your muscle intact.

For the Diet:

Take those carbs you spread through the day and eat them all with meal one (DJ will not agree but it works)

and remember one high carb high sugar day per week (cheat day)

I think CKD will be overkill for you I would fist change the training to what I suggested and then see where you stand in 2 weeks time.

superbeast2 wrote: I dont see a lot of cardio in there.

Then your weight training... too many exercises per training day. I would train 4 days instead of 3 if doing all those exercises.

On your weight training days do a cardio session early morning at least 30 mins then 8 to 10 hours later do your weight training.

Are you gonna be on the juice?
I would suggest something like Var, Tbol or superbol to keep your muscle intact.

For the Diet:

Take those carbs you spread through the day and eat them all with meal one (DJ will not agree but it works)

and remember one high carb high sugar day per week (cheat day)

I think CKD will be overkill for you I would fist change the training to what I suggested and then see where you stand in 2 weeks time.

No worries mate; point well taken. I do believe that the training may be bot of overkill.

Was thinking of hitting the weights three days/week; cardio on the other three days and no workout on my carb-up day. also, to prolong state of ketosis, carb-up day will be limited to a 24 hour period and not the 36-48 hours as some may recommend. As for the one meal, total carb usage. Would this perhaps be ideal to have as my pre-workout meal?

Regarding the use of AAS; im running Tbol at 50mg/day for 8 weeks augmented by 200mg Testoviron to deal with HPTA suprression caused by the Tbol. Im also concerned as to whether the 200mg/week should be bumped up to 400mg. However, im not keen on running any anti-estrogen or 5AR blockers hence my decision to keep the test level low.

Cheers for the input mate

High Carb is one day every 2 weeks though???
Your carb source will mostly be the peanut butter.
30g of peanut butter x 3 times a day should give you all the carbs you can have daily.
You shouldnt need to do cardio when on Keto. Only when the fatloss slows down do you start Cardio at low intensity??

No; im doing a 6-day on, one day off split. I could run the 14 day cycle but to ensure that i stick to the diet im going to have a carb-up day once a week. also, im want to restore glycogen levels on a weekly basis as i dont want to much slip when it comes to my intensity and output. As for the peanut butter, it would be ideal but i need some cruciferous vegetables as a carb source as im not keen on getting constipated and ending up with painful hemmarhoids

Use Psylium Husks for Fibre... (Colon Cleanser)
No Clogging up!
R100 for 500g at Dischem.

Mr_SA wrote: Use Psylium Husks for Fibre... (Colon Cleanser)
No Clogging up!
R100 for 500g at Dischem.

Cheers mate!!

Much appreciated

Hey guys

Sorry to be a bugger-boo. Still interested in everyone's input regarding my macro-nutrient breakdown. Im hoping that my calories im getting from my protein is too high and that my calories from fat is too low to maximize fat burning results!!

Any input in this regard would be much appreciated

Hey guys

Just thought I would give an update on my situation. Its day three of my keto diet and it seems to be working great. Energy levels are pretty depleted but I followed the exercise program listed in my first few posts which basically sapped any remaining glycogen from my body. I must admit though that the results are good, even this early in the diet plan. I've dropped from 90kg to 87.8, although I do believe that this loss can be attributed to a loss of water. Looking much more cut in my upper body, particularly my deltoids, pecs and traps.

Must be honest, as this is my first keto diet i honestly thought that it would be really easy to live off just fats and protein, however, my body is desperately craving some carbs at the moment. However, ill fight the urge as I shall reward myself thoroughly on my carb-up day on Sunday. Going to hit two days of low-intensity cardio today and tomorrow, before I go my final depletion workout on Saturday before the carb-up. Will be doing about 40 minutes on the orbitrek in a sauna suit and try and hit 20 minutes of obliques and abs after the cardio session.

There was an earlier request for a copy of my daily diet and this is a very crude representation of my meal plan

Meal 1:

5 eggs with 40g English spinach and 20 grams of feta
Protein = 36g; Fat= 40g; Total carbs+ 2.8g

Meal 2:

170g of tuna in vegetable oil (partially drained) and 15g of full cream mayonaise
Protein = 32g; Fat= 36grams; Carbs = 1.2g

Meal 3:

150g Chicken breast fillet, with 50grams of English Spinach; 25grams of Feta cheese and 15ml pure olive oil
Protein= 40g; Fats= 42g; Carbs = 3g

Meal4:

40 grams pure whey protein (unflavoured) and 30grams unsweetened pure peanut butter
Protein = 40g; Fats = 32g; carbs = 2.8g

Meal 5:

200g of smoked haddock; 30g of steamed broccoli; 30g of Gouda cheese and Omega 3-6-9 complex

Forget the estimated macro-nutrient break down

Meal 6:

40 grams pure whey protein (unflavoured) and 30grams unsweetened pure peanut butter
Protein = 40g; Fats = 32g; carbs = 2.8g

Basically the total calories count comes to approximately 2500 calories per day which brings me to round the 12/13 calories per pound mark. By protein and fat intake seems to be equal at about 180g each for the day, while my carb intake is pinned at around the 20g mark. I also consume 500ml water with every meal and thus take in about 3l of water. Im wondering if i should try and run the keto for a 12 day on; two day off split, or stick to my 6 day on; 1 day off split to maximise my fat loss. I'm keen on the latter as I don't want to lose too much intensity and strength during my weight training days.

Don't worry too much, a few more days and you won't crave the carbs anymore

1. how long are you planning on running your diet? Like until your wedding day?
2. What do u take as a pre-workout to give u a boost?
3. Would you say that you are keeping all of your muscle or are you losing some?
4. Do you drink a whey shake or consume anything straight after training?

Sorry for all the nosy questions, Im just really interested in your keto diet and would like to know how your body is reacting to it.

09greefa wrote: 1. how long are you planning on running your diet? Like until your wedding day?
2. What do u take as a pre-workout to give u a boost?
3. Would you say that you are keeping all of your muscle or are you losing some?
4. Do you drink a whey shake or consume anything straight after training?

Sorry for all the nosy questions, I'm just really interested in your keto diet and would like to know how your body is reacting to it.

Nothing nosy about these questions and inevitably by answering by questions like these perhaps I can shed more light on what a first time keto diet seeker may expect.

1)How long are you planning on running your diet? Like until your wedding day?

Definitely; I'm running this until my wedding day which is on the 18 December. I started by ketogenic diet on the 18 December and ill be running it for 12 weeks. From the 18 to the 24th ill be taking a week off the diet and employ some form of carb cycling. This should make my honeymoon it bit more enjoyable and a week of the keto diet is something which is highly recommenced by the pioneers of the diet, most notablly Lyle Mcdonald.

2. What do u take as a pre-workout to give u a boost?

Absolutely nothing. While there are suggestions that one may push the same or even heavier weights off the keto diet, i have found this not to be the case. I have had to drop a few kilograms off my exercise but i try and keep the same intensity. while the drop in output has lulled me into considering using a pre-workout supplement, most of these energy drinks are ideally filled with carbs which helps fuel one through the workout. when i really struggle, i take about 30-50 mgs of clen before my workout for the extra kick.

3. Would you say that you are keeping all of your muscle or are you losing some?

I can confidently say that I have not lost any muscle. My protein intake for the day is at 1g/pound of body fat which is higher than the 0.8g/pound of bodyweight or 1g of lean pounds of total bodyweight recommended by some of the ketogenic authors. I would rather limit the fat loss and save muscle mass, than maximise fat loss but lose muscle at the same time. also, im currently running tbol @ 50mg/day and 200mg test cyp per week to ensure I limit muscle loss and also remain relatively hard.

4. Do you drink a whey shake or consume anything straight after training?

Yes, my post workout shake consists of 40g (32g) of pure whey protein with no flavourants mixed in 300ml of ice water. this is followed by two spoons of sugarless peanut butter mixed in with a tablespoon of olive oil.

Hope i have answered all your questions