CKD / Anabolic Diet bulk 1, 2, 3 f'n go!

[tougebattle]

Alright hey guys, im new here been lurking the site for a while so i figured i would join up.

Anyways a little bit about myself my STATS! lol
Male
22
5'11
150lbs
BF unknown!!! im guessing im 12ish??? i really would like to get some calipers and test it, i got one of those gay electronic things from gnc well its a piece of crap, it either says im like 4.xx body fat or it will throw an error code and wont say anything. I know ive got a little fat on me, not much, lol im a pretty little dude 5 11 and 150lbs lol.

So ive done my induction phase on this diet and i also did my first carb up so far so good, i dont really feel i have to get in detail about what i ate on the induction phase pretty much the same as everyone else has done eggs, chicken, ground beef, steak, cheese, and brocolli etc....

So heres the deal i did the induction phase and then i did a week of whatever you want to call it haha, some bulk eating some cutting eating i didnt count m calories at all i just ate pretty much low carb everyday i just made sure i had under my 30 or around 30.

But now i have decided yep i need to go for the bulk im a scrawny guy i want to get bigger.

My Goal numbers are this!

5'11
175lbs
8% bf

I think i can accomplish this in a reasonable amount of time? suggestions on this?

BTW im a very determined person, when i set myself on somthing i dont stop until i do it, when i as a kid and in highschool i was a fat ass, i decided finally my junior year i needed to loose weight, i was like 5'9 or 5'10 or something and 190lbs mainly all fat, i cut down to 140lbs back then just eating low carb so eating low carb is not an issue for me i have this on lock

I got a hold of a CKD diet calculator for my bulk, it wants me to eat 3k cals a day

diet plans daily look like this

225g fat
225g protien
30g carbs
1 whey shake pwo
5mg ******** creatine monohydrate

Today was my first day on the true bulk diet, so far im right on track

breakfast
5 boiled eggs
1 stick string cheese
1 serving almonds
2 sandwich single cheese slices

snack ( i was at work and unfortunatly missed it so i ate my snack and lunch at the same time lol)

lunch

1 cup chicken breast
with 1/3 cup shredded cheese
5 servings of almonds
5 boiled egges

snack
1 bag of brocolli
4 tablespoons ranch dressing (mmmm fat sauce)

dinner
gonna do some beef on the forman grill and maybe some cheese or somthing


my workouts look like this

every other day in the morning i do HITT on the treadmill (i live out of a hotel right now till august so im gonna use the treadmill here and use the bike on occasion)

Monday: legs
tuesday:bicep and tricep chest
wensday: abs and shoulders
thursday: Legs
friday: bicep tricep
saturday: abs and shoulders
sunday: off

ok guys you know where i stand and my goals, let me know what you think?

oh btw my carb up days are going to be on saturday and sunday.

about 460g carbs
120g protien
55g fat

on the two carb up days

BTW i feel absolutely great so far on this diet im not fatigued anymore than normal and all that good stuff

[Autobody]

I would trade HIIT for LISS, spare your glycogen stores to smash the weights, especially with a 6 day split.

[ihop1411]

Cool good luck man. I just started a journal just like this a couple days ago.

[tougebattle]

well honestly then i do have a question about doing some LISS then do you guys have a mph u reccomend me to set the treadmill on on? or if i use the bike just how much resistance should i use? Never really dont liss so i dont know what to look for as far as results with it eiter.

also have been thinking trying htis for a week or two and see what happens if nothing good comes out of it i thought about doing a carb up day sunday and one on thursday and see what happens while till on hiit, any suggestions on this approach? i kind of would like to try my current one first for a week or two being as ive already done my hiit this morning lol

[ihop1411]

well honestly then i do have a question about doing some LISS then do you guys have a mph u reccomend me to set the treadmill on on? or if i use the bike just how much resistance should i use? Never really dont liss so i dont know what to look for as far as results with it eiter.

also have been thinking trying htis for a week or two and see what happens if nothing good comes out of it i thought about doing a carb up day sunday and one on thursday and see what happens while till on hiit, any suggestions on this approach? i kind of would like to try my current one first for a week or two being as ive already done my hiit this morning lol

I'm not sure about the LISS, cause I do HIIT most of the time too.

As far as the carb ups more often, I've thought about doing something like that too....like a carb up on Sunday and then a carb up on Wednesday since I have both of those days off. I dono what the more knowledgeable people would say about that though.

[tougebattle]

yeah im not sure at this point either, im going to go ahead ad carry out the week as according to plan and see what happens.

btw breakfast this morning i made a ground beef omelet with cheese, holy ****

4 eggs
5oz of ground beef
1/2 cup of cheese

dude best breakfast ever lol i didnt know how it would turn out but it rocked haha.

[Autobody]

LISS 40-60% of your max heart rate. 30-50 mins.

Easy mans LISS. Power walk hard core (makes you look weird) or a steady paced jog where you can still hold a converstion and not pant like dog in a hot car.

[tougebattle]

im actually in the middle of working out right now but i had to post this, i should have started this **** a long time ago, dude 1 word beastmode lol

reps have already dramatically increased

[tougebattle]

hey i can cook alright but i not some gormet chef, so i have a really dumb question lol.

i just was at the store last night and was thinking about some other stuff i could make/eat with my beef and i picked up these packs of guacomole dip ****ing sweet 8g fat and 5g carb and 4 fiber so 1 net carb.

they were a little pricey though 5 bucks for 3 servings of this stuff soooo is guacamole dip just essentially salsa mixed with beat up avacado guts? if so ill just buy some avacados and salsa and make my own any suggestions??

[thesilent1]

hey i can cook alright but i not some gormet chef, so i have a really dumb question lol.

i just was at the store last night and was thinking about some other stuff i could make/eat with my beef and i picked up these packs of guacomole dip ****ing sweet 8g fat and 5g carb and 4 fiber so 1 net carb.

they were a little pricey though 5 bucks for 3 servings of this stuff soooo is guacamole dip just essentially salsa mixed with beat up avacado guts? if so ill just buy some avacados and salsa and make my own any suggestions??

To be honest just pulped avos are amazing on their own. You could add some hot sauce and chopped up onions if you like.

[tougebattle]

hell yeah dude im going for it then

[Jete1]

You're not taking in that many carbs for a two day loading phase.. i'd reccomend doing a quick, wednesday morning carb-up. it should consist of high quality carbs [whole wheat bread and cereal, maybe some milk].. around 100g carbs should be your total for that breakfast.

[tougebattle]

alright guys i just got back from awesometown.

Had my first bulking carb up day i guess u could say tottally loaded up all day and now just got done lifting, i got more reps, stepped up in weight, and am super pumped!!! So far i can tell this should be a success but only time will tell, i have one more meal to eat tonight, and last night i did get to bed late and i was actually feeling drained from working out all week and the HIIT so possibly i will do some liss tonight to make up for it or maybe hiit idk lol it depends on my time i had a busy schedule at work all week busting my butt.

[tougebattle]

alright i ended up doing 30 mins of LISS tonight since i missed my HIIT this morning. I may try to continue the LISS since your saying it doesnt deplete glycogen as much autobody. The extra pump tonight when i was working out was really killer and you could really tell i had my glycogen restored so if i keep some throughout the week i can definently see it being able to produce more intense work outs.

[tougebattle]

Update for the week!

today was my last carb up day for this week so i figured i would give a total of my weight gains and losses also lol and omg my weight fluctuated a lot these last few days really intense haha.

Well when i started this bulking phase a week ago monday morning i weighed in at 149lbs
i continued my bulk at around 3000 kcals a day maybe 1 or 200 more on average my carbs stayed around 30 each day i think maybe i got up to 70 or so on thursday haha i went a little over board on the natty pb haha.

but anyways the LIGHTEST weight i was this week was 145lbs lol!! on wensday morning i weighed 145, well i would have weighed again on friday but i was beat and didnt do my cardio in the morning instead i did it in the evening so i didnt weigh then.

Well tonight i did my lifting workout, and i wasnt going to do any cardio but i was bored so i decided to (crazy i know right). I felt like doing HIIT so i did 15 mins of hit also, then i weighed for my final weight this week to see what i was after my carb up, and holy **** haha i weighed in at 155lbs.

So this week i have seen this

Lowest weight 145lbs
highest weight 155lbs

rofl fluctuation of 10lbs holy crap haha.

[ihop1411]

LISS 40-60% of your max heart rate. 30-50 mins.

Easy mans LISS. Power walk hard core (makes you look weird) or a steady paced jog where you can still hold a converstion and not pant like dog in a hot car.

With the jogging, I guess you'd just want to keep it really light or something? I was always under the impression that LISS was pretty much just walking because anything else wold get your heart rate up too high

[tougebattle]

jogging i would say would be just a very slow paced jog, probably a fast walk would be better, im not 100% though

[tougebattle]

alright well here we are again sunday night i did some LISS tonight
i did 45 mins total on the treadmill nice work out i feel great.

Carb up this weekend was a dirty one again lol i tore up all kinds of stuff.

Overall my lifts are still going up, my endurance is also increasing, i definently feel stronger, today for some reason i felt hyper as **** i just had a good day today.

I just weighed myself tonight after the cardio in my t shirt and gym shorts as usual and weighed in at 159lbs. So weight is steadily increasing at this point i always feel bloated or fat at carb up times lol but during the middle of the week i always return back to a normal shape/feel normal.

A friend of mine at work knows ive been working out all the time and eating on CKD and he is complimenting me on my tricep growth lol no homo btw. So i know im definently making good gains here.

This is working great so im going to continue to bulk until June 1st and then go straight to a cut, get cut up for a month and go straight back into a bulk and continue until i reach my goal or possibly more. When people give u compliments that you see everyday anyways its always nice and makes you feel like your doing somthing that works so im gonna keep dis **** up son!!!