CKD/TKD Diet Stalled: Critique

[DaGaMe84]

Sup, I've been ghostwatching this board for a while and have switched from the usually high protien/mod carb/low fat to the keto-wagon. I've been on it for about 6 weeks. Intial result came fast; I lost about 3% BF in the first 4 weeks, but the results have slowed recently. I also gained about 1.5-2 lbs muscle as well, which I didnt expect. My diet is a little combination of CKD/TKD.

Age: 21
Weight: 192 (197 6wks ago)
Height: 5'8
BF: 12% (15.5% 6wks ago)

Daily Meal Plan:

Meal #1: 6 whole eggs, 1tsp flax, 3 CLA caps
Meal #2: 1/3 cup walnuts/almonds, 7+ oz chicken breast
Meal #3: 1/3 cup walnuts/almonds, 7+ oz chicken breast
Meal #4: 1/3 cup walnuts/almonds, 7+ oz chicken breast
Meal #5: 23g casein protien, 2 Tbsp PB, 1 tbsp flax/10 fish oil gels

W/O Nutrition:

Pre W/O: 20g Whey protien
Post W/O (Beginning of carb cycle): 12g dex, 30g whey (10-15mins after carbs)
Post W/O (Mid/late carb cycle): 12g dex, 22g Maltodex, 30g whey (10-15 min after carbs)
Post W/O Meal (mid/late cycle): 27g oatmeal, 7 egg whites

W/O Cycle:

Day #1: rest (carb-up 500-700g)
Day #2: 1 hr Cardio mod/high intensity
Day #3: Shoulders, Chest, Tris, Abs
Day #4: Back, Biceps, Abs
Day #5: 1 hr cardio low/mod intensity
Day #6: 1 hr cardio low/mod intensity
Day #7: Legs
Day #8: 1 hr cardio low/mod intensity
Day #9: 1 hr cardio low/mod intensity
Day #10: Shoulders, Chest, Tris, Abs
Day #11: Back, Biceps, Abs
Day #12: 1 hr cardio low/mod intensity
Day #13: 1 hr cardio low/mod intensity
Day #14: Legs

Supplements:
-Mult vitamin
-Chromium
-ECA twice daily (going to switch to ECY soon)
-CEE Pre/post
-Soon to start Diesel test and Blue rhino

Had a couple of questions though about why I'm getting stalled.

-I did resistance training and cardio completely separate early on, but now I've been adding a half hour of cardio after weight training. Should I drop it (especially if i'm having plenty of carbs PWO)?

-What gets most of you into ketosis faster after the carbup? It usually take me 3-5 days. My theory is to try to deplete glycogen store early on w/ intense resistance training w/ little carbs pwo. I've heard some say that they get to ketosis easily by just doing some intense cardio after their carbup day.

[Man2kx]

The way I usually go about on my mixture of CKD/TKD is after my carbup, I end up running (litterally, moderatehigh to high intensity cardio) my glycogen stores empty for the first two days. Once Ketosis is achieved, I have 90% weightlifting the rest of the week (and throw in a cardio session if I feel it necessary).

You seem to be taking too many carbs after your workout. They will rush back to restore glycogen and halt Ketosis. The desired outcome is to induce a reaction in insulin to get the protein up into your muscles, not a great replenishment of glycogen. 73g of carbs all PWO is plenty to keep you out of Ketosis for a while.

The way I go about my CKD/TKD mix is intaking about 30g carbs (choose both low gi and hi gi) pre-wo with about 25-30g of whey. This gives me the energy to have my brutal workouts. Afterwards, I end up with 15-20g simple sugars with my whey.

Cut all the carbs at once. It's possible for some people to stay in Ketosis eating upwards of 70g of carbs a day (I know I can), but not everyone can. Even if this is done, the carbs need to be spaced out throughout the day.

Good luck!

Edit: My 1.5k post.

[chimponarope]

I think you should swap to a normal CKD, at your % BF you're carb ups are spaced too far apart. You shouldn't be using oatmeal postworkout. You've got no veg. Do you have the numbers for that diet? Looks too low fat to me.

You've overcomplicated this way too much.

Also don't use ECY, its total over kill for your CNS.

[DaGaMe84]

Thx 4 your help, but after posting this thread I did a complete analysis of my diet. Turns out I wasn't getting in enough fat due to the fact that I was taking in 2 much protien (240-300g daily). I was actually taking in approximately 2700 cals a day when I thought I was only taking in about 2100. So I cropped down the amount of Chicken breast I was comsuming by half and cut the whey Pre WO do I'd get to about 160g a day. Fat intake is staying about the same, 140-160g a day.

The issue of ECY stacks, does anyone have any articles in regards ECY's effect on the central nervous system. I've been on the fence on the issue for a while. With most thermos (ECA and ECY included), I barely feel the effects at all other than increased heart rate. Hell, I've slammed Redline RTDs along w/ ephedrine HCL and fallen asleep an hour later.

[chimponarope]

I don't need an article to tell me my bp is up and my heart is racing. To be honest I think most thermo's are over hyped junk!