Exhibita's CKD log

[exhibita]

History and reasoning: I have about 4% BF I wanna get rid of and I was curious about keto diets. I read McDonald's book, and The Anabolic diet, and decided to give a CKD a try and note the results. I plan on doing a big bulk this fall and want to find a method that i can reliably use to remove the fat when I put it on. Lastly, I tend to pig out on the weekends while remaining real strict and on the ball during the week. This behavior pattern seems to be a natural fit for this type of diet.

Workouts: I am going to keep up with my heavy, 4x a week workouts as well as cardio in the off days.

I started the diet this morning after a fine 'carb up' Easter holiday :)

Here's the plan:

Goal: 10% BF
Duration: 4 to 6 weeks

=============

Week 1:

Starting Calories @ 12 calories per pound
210 x 12 = 2520

Ketosis Allowences:
Carbs: 30g - 120 calories
Protein: 1.5g per pound of LBM (269g or 1076 calories)
Fat: 147g or 1324 calories


Carb Up:
1st 24:
Calories: 4600
Carbs: 805g (70%)
Protein: 173g (15%)
Fat: 77g (15%)

2nd 24:
Calories: 2680
Carbs: 402g (60%)
Protein: 168g (25%)
Fat: 45g (15%)

============================================


Menu for today:

Meal 1: (6am)
1 scoops Protein in water: 3g carbs 24g protein 120 calories

Meal 2: (9am)
Eggs HardBoiled x 4 = 4g carbs 24g protein 320 calories

Meal 3: (12pm)
2x 4oz hamburger patties 55g protein 604 calories

Meal 4: (3pm)
6oz chicken breast 50g protein 332 calories

Meal 5: (6pm)
8oz Beef Stew: 8g carbs 50g protein 400 cal

Meal 6: (9pm)
Protein Scoop 3g carbs 24g protein 120 calories
2 cup cottage cheese 12g carbs 52g prot 400 cal

Totals:
Carbs: 30g
Protein: 279g
Calories 2296

I am somehow 250 calories short of what I need. I'll try squeezing in an extra meal in tomarrow to get the calories up ..or just add more fat somewhere. Bleh..sponfuls fo lard should do it. :) . As always with me, volume is a tough consideration. Meal 6 will make me feel like a whale.. heck.. meal 5 will be tough enough to choke down.



Workout: Today was upper body day. I track my workouts in a logbook, so I'll just put the excersises here.

HS Decline Bench
Rope Tri Pushdowns
HS Seated Rows
Wide grip pullups
Arnold Presses
incline crunches
30 min cardio

[justtryn]

I'll be watching your journey with interest, Exhibita. One thing I wonder about - and there are KETO experts on here that will be able to set the record straight, but I believe 30g of carbs may still be too high to get you into keto - I believe the most you want is 20 grams. Not positive about this. I'm sure someone will set us straight.

[Hibiscus09]

Good luck to you! I hope the 4% leaves you quickly. :D

[exhibita]

I'll be watching your journey with interest, Exhibita. One thing I wonder about - and there are KETO experts on here that will be able to set the record straight, but I believe 30g of carbs may still be too high to get you into keto - I believe the most you want is 20 grams. Not positive about this. I'm sure someone will set us straight.

According to McDonald's book (The Ketogeneic Diet) -and- The Anabolic Diet.. it's 30g.

Funny enough, about an hour ago, I started getting that taste in my mouth again.. which is odd as I didn't think I could pop into Keto so quickly.


Thanks for reading justtryn :) This will be a good experiment for me as it will be the first time I've ever done 'planned' keto. I had gastric bypass surgery a yea and a half ago and the first 6 months of that you spend in ketosis just by virtue of not being able to eat much of anything. (That and two spins on optifast are how I am familiar with the keto taste in my mouth)

[exhibita]

Good luck to you! I hope the 4% leaves you quickly. :D

Thanks Hib..so do I :) It would be akin to planting the flag on top of the mountain at the end of the climb.

340lbs and better than 40% BF to 195 and 10%...

I can see that :)

[justtryn]

Thanks for letting me know that! Come July, Keto will be my mainstay to get to 8%.

[exhibita]

Ok. Yesterday I experienced a wrench or two.

First, my wife never made the beef stew, so I had to improvise when I got home. I hate to improvise. I had leftover Easter ham and some broccoli in cheese sauce. It worked..

Second, no cottage cheese in the house either.. I was sure I had some, but I guess not. So..once more I had to improvise. I had 1/2 cup of edy's no sugar added.. (Peanut Butter cup if you have to know).

I'll do better today I think. :)


I feel all over kinda disjointed today, like I am on the outside looking in. I didnt have a lot of motivation to workout this morning, however when I got there, the weights felt like nothing. I added 100lbs to my leg press weight and still feel like I did not work hard enough. (Though to be fair, my hams and quads right now are alive with that familiar warm feeling that tells me they might be tender tomarrow). This happened elsewhere too..except bi's..that stayed on keel.

Odd.

I also -stink-. Sorry, no doubt in my mind that ketosis is happening. Not only do I have the tell-tale taste in my mouth, but I have the bad-ass and body stink I get too.

BTW, when I say bad ass, I mean crowd clearing, eye watering, paint peeling bad ass :)



Today's workout:

Leg Press
Standing Leg Curl
Standing Calves
Incline Bi Curls
Rev Preacher curls



On the slate for today.

Meal 1: (6am)
1 scoops Protein in water: 3g carbs 24g protein 120 calories

Meal 2: (9am)
Eggs HardBoiled x 4 = 4g carbs 24g protein 320 calories

Meal 3: (12pm)
2x 4oz hamburger patties 55g protein 604 calories

Meal 4: (3pm)
6oz chicken breast 50g protein 332 calories

Meal 5: (6pm)
8oz Beef Stew: 8g carbs 50g protein 400 cal

Meal 6: (9pm)
Protein Scoop 3g carbs 24g protein 120 calories
2 cup cottage cheese 12g carbs 52g prot 400 cal

Totals:
Carbs: 30g
Protein: 279g
Calories 2296



Yep, yesterdays meal plan. I'll probably add some oil to the last shake, just to bump up the calories. I also might relpace the cottage cheese with some regular cheese.. Depends on if my wife shops or if I get to.

[justtryn]

For someone who was feeling disjointed, it sure seems like you got a good workout in! Good job. :)

[exhibita]

For someone who was feeling disjointed, it sure seems like you got a good workout in! Good job. :)

400+lbs hovering over your face will tend to make you focus just a little :) :)

Still, I'm feeling it even now at work. It's like I am watching a movie of myself. Its really really odd.

[exhibita]

The old lady means to sabatage me. Once more, no beef stew and I had to adapt..overcome..improvise. :)

I had ritz and sesame crusted chicken at my sister in law's. It was good..I scraped some of the coating off, but for the most part, it was ok.

I had ice cream again last night too..

Less fuzzy today and not disjointed. Actually feel roarin' and ready to go. Bad ass seems to have vanished, but I have the keto funk in its place. Taste remains.

I am also a wateraholic right now. Yesterday i drank 2.5 gallons and was still parched when I woke up today.

I may pick up ketostix on the way home tonight.. more for novelty then anything else.

I could not stay off the scale. I have never been able to. It showed me 1lb down today from friday's weigh in....right on track. I'll use this friday as the official mark though....

Im also going to put up some measurements friday too..


Today's workout was:

Cardio 30 min eliptical with an increase of resistance every 2 minutes. (starting from 1) Strides 200.
3x15 incline crunches.

I hate abs and cardio.. so no idea why I insist on doing them on the same day. I also need to add something from my obliques.

Diet

Same as yesterday..sorta.

No chicken, instead I have 3 cans of tuna w/ 4 tablspoons of mayo. 4 g carbs, 500 cal, and far too much protein :) I am eating this now, no idea if I can finish in one sitting..so it might be my 2pm meal too :)

Dinner tonight will be chicken.. and I have some fine no carb cheddar for my late night instead of cottage cheese or...ice cream (sigh)

[justtryn]

No chicken, instead I have 3 cans of tuna w/ 4 tablspoons of mayo. 4 g carbs, 500 cal, and far too much protein :) I

That is a lot of tuna for one sitting, just volume wise... but is there any such thing as too much protein? :)

[exhibita]

That is a lot of tuna for one sitting, just volume wise... but is there any such thing as too much protein? :)

It was awesome.. I am however.. stuffed . I just took my time with it too.

I think I am done with tuna until next week though. :)

Too much protein? Nah. :)

[exhibita]

Hey, a little light..

I was reading " 'da book" (McDonald's Keto diet book) and came across the following formula to figure out how much weight to lose to get to my BF goal.

LBM/(1-BF goal) = X
Current weight - X = # of lbs to lose.


In my case:
185/(1-.10)=205.5
215-205.5=9.5

Soo...10lbs to 10%? I'll take that :) Especially as I've already dropped 4 of those lbs :)


Today's workout was strong..I was very surpised. The funk seems to be totally gone and I feel like I could bench the planet today. I added in some extra fat last light and got in some more calories..which I think is why. (Yay. Cheese. )

I also had full fat cottage cheese for the first time last night...first time -ever-. My god..that was just wrong.

I also read last night that I might be somewhat safe with the extra protein I am taking in, due to the heavy workouts. Seems that when the protein is turned to glucose, whatever my brain does not use will be dumped into my muscles. That makes me a little more at peace as I was having visions of eatting spoonfuls of crisco.


Today's workout:
Hammer Str. Bench
Hammer St. Shoulder Press
Standing Tri Extensions
Rack Deads
Hammer St. Wide Grip Pulldowns
30 min cardio


On the slate for today.

Meal 1: (6am)
1 scoops Protein in water: 3g carbs 24g protein 120 calories

Meal 2: (9am)
Eggs HardBoiled x 4 = 4g carbs 24g protein 320 calories
2oz colby 220 calories

Meal 3: (12pm)
2x 4oz hamburger patties 55g protein 604 calories
2oz colby 220 calories

Meal 4: (3pm)
3oz chicken breast 25g protein 170 calories
2oz colby 220 calories

Meal 5: (6pm)
8oz Beef Stew: 8g carbs 50g protein 400 cal

Meal 6: (9pm)
1 cup cottage cheese 6g carbs 52g prot 300 cal

Cal : 2574


Doable :) :)

[exhibita]

I hit the wall today... hard. I somehow did not expect it, though I had managed to be fine with the week...bzzzzt.

I got out of bed, full of piss and spit and ready to hit leg day hard. By the time I got dressed and ready to go to the gym, I was sitting on the edge of the coffee table thinking.."**** it..I can do this tomarrow" I was feeling tired and just blah..

I pushed myself to the gym anyways.. and that was mistake #1.

I got under the squat rack and started with my warmup. 130lbs felt like 230, but I pushed on. 160 was next.. just 5.. felt like a million and then on to my working set. If I did not have the mirror in front of me, I would have sworn there was someone behind me pressing down on the bar. Each rep was a major hassle. Yet, I was determined to not be a wuss so I finished, racked and rested..dropped the weight and started my widowmaker. Around rep 10 is when I felt like I would just drop the whole thing....at 15, I was huffing like frieght train and when I finished 20, i racked and just dropped to my ass. I have never felt so spent. Never.

I managed to get BB curls done and SLDLs.. but if I had done calves.. I would have had to call out of work..so I just tanked those and left.

Good thing tomarrow is carb up day.

One thing is clear, I need to re-order my workouts and approach that with a little more strategy.

I think tomarrow's carb depletion should be easy :)


Workout re-cap
Squats
SLDL
Barbell Curls
Hammer Curls (Tanked due to injury)
Seated Rotary Calves (Tanked due to wussdom)


I ate well yesterday though. The addition of cheese rocked. Wife still did not make beef stew..but I managed to get at the beef cubes and added some JGG broccoli with cheese.


Today's Menu:

Protein shake
4 HB eggs w/ 6oz colby
3 cans tuna w/ 3 tbsp mayo
4 eggs w/ no cal honey mustard (egg salad)
4oz beef cubes for diner again
1/2 cup cottage cheese


Tomarrow is my 1st carb up day and Im still working on planning it out. I've gotten as far as blueberry pancakes for breakfast and a bagel for 2nd breakfast :)

I'll post it when I get it worked out.

[exhibita]

2 whole wheat bagels 96g carbs
bottle of carboforce 110g carbs
1 cup quinoa w/ steak 117g carbs
2 cups of pasta 156g carbs
3 cups of pretzles: 106g carbs
1 cup brown rice w/ tomato sauce, chicken and stuff 145g carb
2 cups ice cream 65g carbs

~4600 cal
~800 carbs

[exhibita]

Ok, making up for not posting all weekend.

Saturday. I started with the depletion workout and since I was already pretty depleted, it was just cardio and abs.

After I got home, I commenced with the carbs. My plan went out the window and while I still ate under control, I was not too too clean about it :)


8oz apple juice
2 cups (cooked) oatmeal w blueberries
1 bagel w/egg
1 soft pretzle
2 cus (cooked) Broccoli & cheese w/ lotsa rice
1/4 a beef pot pie
1 PB&J
1.5 cups ice cream
2 cups yogurt

Carbs worked out to about 750g.

Sunday was:

8oz OJ
Big dinner breakfast, eggs, bacon, sausage and pancakes w/ toast.
Pasta w/ tomato sauce
2 cups pretzles & a bannana
BLT w/ sweet potato fries (baked)
1.5 cups ice cream


In all, I gained 3lbs water weight... only 3 :)

Today:
I am at my folks due to being at a training class for work.


Workout:
HS Incline Press 3x8 @ 190
Front Shoulder Row 3x8 @ 90
Skullcrushers 3x8 @ 80
Close Grip HS Pulldowns 3x8 @ 250
Low HS Row 3x8 @ 200
30 min cardio
3x15 weighted crunches w/ 10lbs

Ok, this had to be one of my better workout. I felt like a god and was moving the world. Pump? Spongebob arms :)


Diet:
Protein shake 3g carbs
4 HB eggs
2oz beef summer sausage
6 hot wings
2oz Havarti cheese
dinner? (Mom is making steak..)
1 cup cottage cheese


Back to the grind. This method of diet rocks. I can say no more then that. Lets see how the results go.

[exhibita]

I got into Keto at about 3pm yesterday. Pee smelled and breath was dragonesque. :)

Mom made filet mignon last night w/ friend onions and mushrooms. Hate me :)
Cheated a touch w/ sugar free/fat free cocolate pudding she made too.. hey..its mom.
1 cup cottage cheese before bed

Today I worked out at a gym local to them, I used a val pak coupon for thier 3 day guest membership. Nice little gym I have to say. The machines and equipment are older and some of the vinal is ripped.. but, it is a very very clean place with a good atmosphere and notably absent adolesent and meathead crowd. I liked that.

Today was leg day :)

SLDLs 3x8
SLDL 1x20
Preacher curls 3x8
Rev Curls 3x8
Leg Extensions 3x8
Standing Calf 1x15

no cardio.


Diet Today:

Breakfast 6 HB eggs
Snack: 2oz Havarti
Lunch: 6 hotwings
Snack: 2oz Beef Summer Sausage
Dinner:?
Pre-Bed: 1 cup cottage cheese

[exhibita]

Im a bad boy, I blew off going to the gym this morning. Its a cardio day and I was feeling tired. I have not missed a day in the last three weeks, so I'm not really worried about it much.

Dinner last night was pork chops and broccoli. I love my mom..not only does she cook well, but she keeps me in mind. Was kinda tough watching her and my dad eat strawberries with choc. syrup and whipped cream though... but I lived (and made do with cottage cheese...yum.)

Today's plan is similar:

Breakfast 6 HB eggs
snack 2oz haavarti
Lunch: 6 hotwings
snack 2oz beef summer sausage
Dinner?
Snack: cottage cheese


I will do my cardio tomarrow.. I promise :)

[exhibita]

I cheated last night, and the stupid part is it didnt even feel like a cheat.

Dinner was pickled herring w/ sour cream. I ate a little too much of it, and I ate the onions. That's 9g carbs per serving worth of onions.

Sadly... when you only get 30g a day.. 9g is huge. I figure I had about 54g of carbs in that meal, and another 20g with the rest of the day. No idea what I was thinking.

I move on now..

I am hitting the gym this afternoon when I can go to my regular gym at home. training should be done in a few hours. I miss my kids.. so cardio will be when I get home and before they do.

Diet today:

4 HB Eggs
1 left over pork chop (3.5oz)
2 cups cottage cheese
2 HB eggs
whatever the old lady makes for dinner
1 cup cottage cheese

I cant wait to lift tomarrow. Not sure if this new schedual is goign to do it for me mentaly or not.

[exhibita]

I must have done something right, I lost another pound this week.

I also bought a new scale which somehow shows me as lbs lighter then the old one. I verified it with my folks scale..our last scale was lbs heavy. Bummer.

weight 203 - 5lbs from start
neck 15.75
wrist 7
forearm 12.25
bi 14.75
chest 43.25
waist 36
thigh 23
calf 15.5

..and this is why I am cuting now. In part, so Ican be at a good start point to bulk. Nothing with vanity, I'd just like to have a bigger chest - hah

I was good with eating yesterday..right ont he money with carbs and whatnot. Diet was:
protein shake
4 HB eggs
4oz smoked gouda
12 hot wings
1 roasted chicken breast
.5 cup LF ice cream


Workout yesterday:
HS decline bench 3x8
arnold press 3x8
HS seated row 3x8
rope pushdowns 3x8
wide grip pullups 3x5
30 min cardio



Diet today:
Carb up :)

Workout today:
Leg day, don't have my logbook here.. so I'll post it later.

[exhibita]

No more unplanned carb ups..nuff said.


Back on the keto plan today. My veins are leaping out of my arms and there is a dull throb all over...I definately had enough carbs yesterday.


No workout today..taking the kids to a ball game.

[exhibita]

The wagon is on :)

Today's workout:
HS Flat Bench 3x8
HS Sholder press 3x8
Standing Tri Extensions 3x8
Wide Grip Pulldowns 3x8
Rack Deads 3x8
Cardio (15 minutes - I was late for work :) )



Food:
3 HB eggs
3oz brie
6oz chicken breast
3oz havarti
2oz beef summer sausage
dinner:
1 cup cotrage cheese

[exhibita]

The cold war is back. I am convinced that all the most painful lifts are ones named after former eastern bloc countries.


Today I did Bulgarian Split Squats..

Next leg day is Romanian Dead lifts..


You get the picture :)


Today's workout:
Bulgarian split squats in a smith 3x8 each leg
Leg curls 3x8
Barbell curls 3x8
Hammer curls 3x8
rotary calf machine 3x12 slooooooowwwwww


Today's diet
Protein shake
3 HB eggs and 2oz havarti
2oz summer sausage
4oz chicken and 3oz brie
4oz chicken
dinner: whatever
1/2 cup cottage cheese


My legs will be screaming at me tomarrow (they already are a little right now) My back is screaming today from yesterday's rack deads.. Pain is good. ;)

[exhibita]

My legs are fine..its my ass that hurts (ok..and a little on my quads too.. )

Todays workout was 30 min of cardio and 50 crunches

Diet today:
2oz havarti
3 HB eggs
2oz summer sausage
3oz brie
6oz tuna w/ 3tbs mayo
dinner:?
1/2 cup cottage cheese

[exhibita]

I am cardio man..

Ok..not.

I had a tough time getting moving today to get to the gym for my 30 minutes of cardio. Once on the machine, it was even harder. I think I'm starting to slam into the wall.

I noticed my weight loss is wonky and think it is following the same pattern as last week. If this is so, I might move my workouts back to the way they were.

Rule of thumb for this weeks carb up.

1.75 x normal calorie intake (2500*1.75 = 4375)
1g fat per kg LBM (77g)
1g protein per lb of bodyweight (203)
The rest carbs..

Today's diet:
3 HB eggs
4oz havarti
2oz summer sausage
6oz tuna w/ 3tbs mayo
dinner:
1/2 cup cottage cheese


My breath stinks bad today and has since yesterday afternoon.

[exhibita]

what a carb up!!!!!


Saturday morning I did legs..barely, but I got them done.

SLDL 3x8
Leg Extensions 3x8
Donkey Calves 3x20
Preacher curls 3x8
Rev Curls 3x8


Then I carbed up. I started this one out with 110g of carbs in a ABB Carbo Force..which after I started I realised was only really a glucose solution. Heated up though, it worked well for my creatine :)

Had my protein shake and then started carbing. 700g and the end of the day later..I went to bed.

Now here's the neat point. I had a lot of yard work to do and I did it. I moved over 7 yards of mulch and tunred over my garden and a bunch of other tasks. It was a very very full day. So next morning, when I woke up and got on the scale, I was not really that suprised to see only .5lb gain in water weight. I then did a 2nd carb up day...wherin I stuffed myself :)

Today's scale? 4lbs up total. It mioght be a rough workout week.

No workout today..wife is in florida and I have no babysitting.. wont be back in the gym til tomarrow.

I also have an event this saturday, so Im carbing up on friday of this week.

Meals today
3 HB Eggs
2oz cheddar
6oz beef
6oz chicken breast
6oz pork chop
1/2 cup cottage cheese