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View Full Version : CKD time, comments please?



Borgod Maxximus
10-21-2003, 08:18 PM
Gday,

Im about to start my first CKD, with a P/F/C ratio of 33/64/3 as recommended using Lyle Mcdonalds calculations (which you can find at http://www.voicenet.com/~petrizzi/fitness/ckdcalc.html

Iím 26, weight 105.5kg with a BF of around 27% (I know)
My goal is to get down to a more moderate 90kg then take it from there, either continue dieting down to a lower body fat percentage or begin a new clean bulk.

I workout about 3 times a week (trying for 4), 30min Ė 45min sessions and fitting in 30-45min walks/bikerides about 3 or 4 times a week also.

Attached is the diet Ive compiled for myself.
I know Im very particular, but believe I have to be (which will no doubt drive my girlfriend nuts)


7:30 P F C
half super whey protein shake 11 1 2
1.5 Tspn cream 1 11 1
half Tspn Canola Oil 0 9 0
1 rasher of bacon 9 2 1
2 eggs 19 25 1

9:30
Low-Carb Muffin 8 6 2
half Tspn butter 0 8 0

12:30
100g chicken thight 26 10 0
100g vegies 3 0 2

2:30pm
Low-Carb Muffin 8 6 2
half Tspn butter 0 8 0

5:00pm
Goliath WPI Protein Shake 28 0 0
1.5 Tspn Olive Oil 0 28 0
HP-100 Protein Shake 24 1 2
1.5 Tspn Olive Oil 0 28 0

7:30pm
200g chicken/beef/fish 61 20 0
low carb sauce/dressing 1 0 3
200g green veggies 5 1 4

10:30pm
Goliath WPI Protein Shake 28 0 0
1.5 Tspn Olive Oil 0 28 0
1 Tspn psyllium husks 2 0 1

Total grams P/F/C - 232/190/22
Total calories - 2724

Other - 2 multivitam tabs
5g Nano creatine after workout
20g of L-Glutamine during the day (10g after workout)


Obviously I wont be having the exact same foods every day but as close as possible to the given PFC ratios.

The carb-up I havent looked into as closely yet, but I think thatíll be a case of lots of rice, pasta, dextrose and beer (or maybe not). Im not so sure about going on a 2 day carb-up, perhaps 36 hours instead, or even 24, not sure about that one.

Can you guys please critic my diet and see what you think, any suggestions or opinions appreciated.

Cheers :)

bradley
10-22-2003, 02:00 AM
I would add in some sort of omega-3 fats, and this can come from oily fish, such as salmon, or from supplements (fish oil, flaxseed oil).

Also glutamine can inhibit ketosis, so I would not include that as one of my daily supplements when following a ketogenic diet. I would probably add a calcium supplement, in addition to the multi-vitamin.

johnny123
10-22-2003, 03:13 PM
i also hear that with things like low carb muffins, they can stall weightloss/inhibit ketosis. because even though they will have X amount of net carbs, the "other carbs" should be taken into account, but i think its different person for person

raniali
10-22-2003, 03:32 PM
ADD MORE FIBER!!! (you'll thank me later) i don't think 1 tsp is enough on a keto diet.
and - as bradley mentioned - fish or fish oils of some kind

harryhoudini66
10-22-2003, 06:52 PM
I need fiber myself. What are some excellent sources? Only time I go is if I eat too much sugar alcohol.

Borgod Maxximus
10-22-2003, 07:01 PM
bradley: i agree ive decided to add in more tuna & salmon, also replacing olive oil with canola oil, has less saturated and more omega-3 also. Flax is really expensive around here, I may have just 1 Tablespoon a day of that.
How would the added calcium be benefficial?

johnny: perhaps, ill give it a go first and see how if it inhibits me getting into keto

raniali: i meant 1 tablespoon, not teaspoon. I might spread 3 teaspoons out throughout the day instead but

harryhoudini: broccoli is, but psyillium husks are pretty much 100% fibre i think

Thanks for your responses guys... keep em coming!

bradley
10-23-2003, 02:09 AM
Originally posted by harryhoudini66
I need fiber myself. What are some excellent sources? Only time I go is if I eat too much sugar alcohol.

Psyllium husks, green veggies, or a no sugar added fiber supplement should work just fine.

bradley
10-23-2003, 02:29 AM
Originally posted by Borgod Maxximus
bradley: i agree ive decided to add in more tuna & salmon, also replacing olive oil with canola oil, has less saturated and more omega-3 also. Flax is really expensive around here, I may have just 1 Tablespoon a day of that.

I would stick with the olive oil, seeing as how canola oil has been processed to such a degree that I doubt the omega-3s will be very beneficial. Stick with the olive oil, 1 tablespoon of flaxseed oil and have salmon for one your meals, which should provide you with adequate amounts of omega-3s.



How would the added calcium be benefficial?


Since you are not taking in any dairy products of any sort a calcium supplement would be beneficial so as to ensure that you are taking in adequate amounts each day. I believe the recommended intake for males is ~1200mg per day.

Borgod Maxximus
10-28-2003, 07:08 PM
OK after almost vomiting from drinking too much olive oil lastnight, Ive reviewed my CKD AGAIN and a typical day is as follows....

Meal One
half Goliath Protein Shake
1 Tbsp Flax Oil
1 Tspn Pura Full Cream
8 Fish Caps
1 rasher bacon (fat removed)
2 XL egg

Meal Two
POH Low-Carb Muffin
2 teaspoons Devondale Butter
2 Cheese Slices

Meal Three
3 pork chilli chevups (skinless sausages)
100g John West Tuna with Chilli
2 Cheese Slices

Meal Four
half Goliath Protein Shake
1 Tspn Pura Full Cream
1 Tbsp Flax Oil

Meal Five
250g mince
50g beans sliced
100g broccoli & cauliflower
1 Tbsp Olive Oil

Meal Six
8 Fish Caps
100g Rump Steak
3 Cheese Slices
1 Tsp psyllium husks


P/F/C - 231/199/17
total calories - 2783

Ive taken peoples advice on board and I'll be drinking flax instead of olive and having 16 tabs of fish oil a day also.
Im looking forward to going to bed after some steak instead of a shake :)
I gotta say, consuming those husks is difficult!

Any comments or suggestions welcome. Is this much better?