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Thread: -4 #s a week on ckd

  1. #1
    Wannabebig Member
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    -4 #s a week on ckd

    this is my second shot at a cyclical keto diet and i have to say the ckd is the best cutting diet for me.i dropped over a 1000 cals a day off my maintenance level and ive lost 12 lbs in 3 weeks.i do a killer ab session twice a week and my six pack is starting to show through.my goal is 185lbs and i was at 210lbs on new years day.how many diets do you know of that you get to pig out once a week.(my cycle is 8 or 9 days because of my work schedule)i think the high calories on the carb up keeps your metabolism from slowing down due to the low calorie consumption.i eat anything i want on my carb up.i just try to keep my meals spaced a little for max glycogen retention.my muscles are like a sponge sucking up all that glycogen.i usually gain 1.5 to 2 lbs on my carb up but that's due to water retention.most of my lean mass seems to be preserved.if ive lost a little the lower bodyfat % has hid it.during the week i'm super low on my carbs(less than 20 grams a day)anyone looking to cut id be happy to try to answer your questions on the ckd. note: my workout is heavy(6-10 reps)and each body part gets worked once every 9 days
    Go heavy or go home!!

  2. #2
    As I Am Paul Stagg's Avatar
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    1000 cals a day? That's an awful big defecit.

    Most of the inital weight loss is water.

    Shoot for a pound or two a week.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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  3. #3
    Party of "No." Tryska's Avatar
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    i've always understood, that you can't physically lose more than 1% of your BW in fat a week.

    don't know if this changes on a CKD though....what do y'all think?

    i do agree that that inital weight-loss you experienced includes a lot of water.

    1000 cals is a hell of a deficit. how many calories a day are oyu consuming now?
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  4. #4
    As I Am Paul Stagg's Avatar
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    Sure you can, regqardless of the diet.

    It might not be a good idea, but it can be done.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
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  5. #5
    Party of "No." Tryska's Avatar
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    so if you weigh say..200 lbs, no matter what the diet...you can lose more than 2 lbs a week of FAT? consistently?
    A little learning is a dangerous thing...

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  6. #6
    Senior Member therhoads's Avatar
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    Irish,

    Thanks for the info! It's perfect timing because I am planning to try it starting Sunday. I was actually mass gaining for the last 3 months but it is time to cut off some of the added fat. I plan to try it for a month or so...

    Were you able to still make any mass gains or did you pretty much stay the same?

  7. #7
    As I Am Paul Stagg's Avatar
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    Sure.

    You might have to drop muscle as well to do it. (Drop 3 pounds a week, with more than 2 of it being fat.)

    I wouldn't suggest it. More than likely it woldn't work... but there isn't any physological reason you couldn't that I know of.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  8. #8
    Party of "No." Tryska's Avatar
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    fair enough. that might be the qualifier that i had forgotten as part of it.

    "it's impossible to lose more than 1% of your bw in bodyfat WITHOUT sacrificing musclemass"

    i think i read htis in cyberpump somewhere....when i get some time i'll have to go back and research...
    A little learning is a dangerous thing...

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  9. #9
    As I Am Paul Stagg's Avatar
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    Careful with cyberpump. Lots of great info, lots of iffy info, and rarely any references.

    That might have been one HIT Jedi's opinion.

    I also read a HIT guy who went on and on about how CKDs and TKDs were horrible.

    I would agree, though, that dropping that much fat would accompany a drop in muscle.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  10. #10
    Party of "No." Tryska's Avatar
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    yeah..i know..i pretty much just check out Lyle's articles over there...
    A little learning is a dangerous thing...

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  11. #11
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    i dont understand what some of you are saying.do you mean i'm losing too fast or you doubt ive lost as much as i say i have.the 12 lbs is taking into account water loss i always gain about 2lbs during my 36 hour carb up.suggesting less than a 1000 cal drop wouldnt work because i take in excess calories on my carb up.i think the carb up keeps my metabolism high.has anybody that posted actually done this diet.the usda's food pyramid is the cause of an epidemic of diabetes and obesity.a 48hours special the other night followed a heart patient(starting out with high cholesterol)through a keto diet and all of his cholesterol levels improved.their theory is the fat is burned off before it has a chance to negatively effect levels.a guy i work with and his wife started a keto diet(not a true ckd)around the same time i did on my suggestion(conventional dieting wasnt working)their experience is almost identical to mine.10 lbs for him(he's cheated also)and 14 lbs for her(she doesnt carb up so some is water loss)i just thought i'd contribute to this board.my contribution is based on trial and not on theory.the ckd is an amazing diet.a few cravings but no real hunger and its effective
    Go heavy or go home!!

  12. #12
    Party of "No." Tryska's Avatar
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    actually both of us have alot of experience with CKDs.....my issue..which i'm pretty sure is the same a spauls is the 1000kcal deficit, regardless of carb-up. you never mentioned how many calories that actually means...but if you are going that low, you could definitely be losing some muscle along with the fat and water, accounting for the rather high amount of weight you are losing each week.
    A little learning is a dangerous thing...

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    Dude, did Doogie Howser just steal my fucking car?

  13. #13
    As I Am Paul Stagg's Avatar
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    Yep.

    I've used a TKD with great success... that isn't the issue.

    sounds like your caloric deficit is awfully big, and that may be contributing to muscle loss, which may account for the large weight loss (although most of it is probably water.)
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  14. #14
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    im sure im probably losing some muscle but the poundages i handle in my workouts have only dropped slightly and i attributed some of the loss to leverage from lower bodyweight i was counting on muscle memory after the diets over.anyway i guess i dont mind losing some muscle i mean what's the use if its hidden by fat.since i never had any luck with conventional dieting i guess im excited to find a diet thats works for me.it seems i remember some old school bodybuilders dropping alot more calories than that before a contest.were they able to do that because of steroids ???
    Go heavy or go home!!

  15. #15
    Party of "No." Tryska's Avatar
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    no..they lose a lot of muscle mass too, but it allows them to come in shredded, regardless of any gear usage.
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  16. #16
    Shifferbrainz SweatHawg's Avatar
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    How much cardio are you getting in Mike?.....did you increase it to complement the diet & help w/wt loss?
    I am curious as I have just bumped up my cardio (hate it..) and started a diet last week. Nothing as major as yours; just low carbs-high protein & mega glasses of H2o along with a few ECA's a day.
    "Always do sober what you said you'd do drunk.That will teach you to keep your mouth shut."

    "I can resist anything but temptation."

    "You don't appreciate a lot of stuff in school until you get older.Little things like being spanked every day by a middle aged woman:Stuff you pay good money for later in life."

  17. #17
    Proud Father Maki Riddington's Avatar
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    Those of you interested in this method can check my journal out. I'm using the CKD and I started out at 210. I'm now at 191.
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  18. #18
    Shifferbrainz SweatHawg's Avatar
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    Good going Maki!-I started at 233 & haven't weighed in about 10 days..guess I need to but have a feeling I have'nt lost jack yet.
    "Always do sober what you said you'd do drunk.That will teach you to keep your mouth shut."

    "I can resist anything but temptation."

    "You don't appreciate a lot of stuff in school until you get older.Little things like being spanked every day by a middle aged woman:Stuff you pay good money for later in life."

  19. #19
    Always bad with diet
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    Hey Irish Mike would you mind giving me an example of your daily diet for this plan you are on. Or Maki, cuz I heard him say he's doing similar. Im just curious

  20. #20
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    meal 1-4 boiled eggs meal 2-6 oz pork loin meal 3-pepperoni with cheddar cheese meal4-2 deli slice packets of chicken,turkey or beef, two slices of cheese meal 5-1 cup broccoli with a half stick of butter i also drink a 100% whey protein drink before bed
    Go heavy or go home!!

  21. #21
    Proud Father Maki Riddington's Avatar
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    8-10 strips of bacon
    10 eggs
    90 grams of cheese
    3 table spoons of flax oil
    2 scoops of whey protein
    = aprox 2400 cals
    Maki Fit Blog

    At Large: Optimize Your Body | Dynamic Conditioning |
    My articles on Wannabebig

    "Soli Deo Gloria"
    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
    Romans 7:14-25

    "Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
    The Art of Judo

  22. #22
    bone crusher
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    CKD does work, but i dont like how you cant eat any veggies

  23. #23
    Wannabebig Member
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    doc, i haven't had any problems being kicked out of ketosis eatting vegetables.i stick with broccolli cauliflower and green beans i throw them in a bowl with a 1/2 stick of butter and microwave.i monitor my ketones 3 or 4 times a day.i know butter has alot of the unhealthy fat so i wait until i'm in deep(ketosis) because i think it gets burned off before it affects blood lipid levels(at least i seen a study where people on ketos cholesterol levels improved)they all have around 4 grams of carbs a serving and 2 of those are fiber which you definately need on a ckd
    Go heavy or go home!!

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