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  1. #1
    I AM IRATE SoaringSwine's Avatar
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    Fat powerlifter tries out CKD

    Hi there!

    Well to be honest I'm not that fat... I'm ~210lb with high teens bodyfat. Those familiar with powerlifting would know that the weight classes around me are 198s and 220s, and with a comp on 28th of November I've had to make a decision which way to go. I chose to go down a class as I'm not really happy with carrying the excess baggage, and I want to get to a point where I can put on weight cleanly and slow.

    I'll be working off this template: http://www.bodybuilding.com/fun/par30.htm

    I'm a total diet noob, previously I was a skinny kid and I've basically just eaten whatever to get me from 160 to 210. But I've been really inconsistent, some days eating plenty clean food, others **** all except for some burger king. That **** has got to stop. I chose the CKD diet because several guys in the PL section have utilised it, losing weight while gaining/maintaining strength.

    I'll pretty much only have a few guiding factors in this diet:
    1) strength (if this drops then I'll be adding more carbs/cals to ensure it doesn't)
    2) weight
    3) waist size

    I've decided to check my weight and waist size every Monday when I wake. And strength will obviously be measured throughout the week.

    Here's my general template:

    Monday: low
    Tuesday: high
    Wednesday: zero
    Thursday: low
    Friday: high
    Saturday: zero
    Sunday: zero

    Now I'm aware it's not ideal to have two zero carb days in a row, but I train Mon, Tues, Thurs and Fri, so I don't have a lot of choice.

    Here we go!


    Today's food (Sunday 11th of October): (yet to all be eaten but everything is prepared except for dinner)

    8:30 - Omlette (3 whole eggs, 3 egg whites + cup of veges)
    10:30 - 50g WPC shake
    1:00 - ~175-200g chicken breast + 1 cup of veges
    3:30 - ~175-200g chicken breast
    6:00 - 250g steak + 1 cup of veges
    8:30 - 50g WPC shake

    And just a few more things...

    1) I can't eat seafood to save myself, seriously, it makes me feel ill
    2) Got a delivery of casein on the way for pre-bed shakes
    3) Got 880 fish oil pills on the way too
    4) My girlfriend is awesome and showed me how to make boring veges taste amazing, I don't think I'll get sick of them ( <3 soya sauce and seasoning!)
    5) I have a lifting journal (in the PL section) but I'll copy it over here so you can guys follow along.
    6) Weighing food and counting calories aren't my thing, I'm just going to keep serving sizes consistent and adjust as needed.
    7) I'm not a fan of supplements, all I use is protein powder, fish oil and glucosamine.
    8) Any help/advice is appreciated!
    My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
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  2. #2
    Registered User Spacehead's Avatar
    Join Date: Mar 2009
    Location: Finland
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    power-lifting base means that you should be able to retain all your muscles with even low calories. just keep the protein high, 1.5 g / Lbs and you will shed only fat, not muscle.

    If you check my cutting log, you will find a very similar diet. It works very well.

    If you want to keep your muscle glycogen high during the cut, consider getting some alpha lipoic acid. Take 900 mg every meal and you get strong boost to fat burning and your muscles stay full, which means your strength doesn't go down, but up.
    Support my bodybuilding career by Hosting your Own Website at Hostgator -> besthostingproviderforyou.pw ... coupon code for HostGator -25% is here: 25OFFBODYBUILDING
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  3. #3
    I AM IRATE SoaringSwine's Avatar
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    Someone ate my steak yesterday, so he's what I actually ate yesterday...

    8:30 - Omlette (3 whole eggs, 3 egg whites + cup of veges)
    10:30 - 50g WPC shake
    1:00 - ~175-200g chicken breast + 1 cup of veges
    3:30 - ~175-200g chicken breast
    6:00 - 250g chicken breast + 1 cup of veges
    8:30 - 50g WPC shake + 1 heaped tablespoon of peanut butter

    Monday's food (low carb)

    8:30 - 1 cup of oats (dry measure) + 50g WPC + mandarin
    11:00 - 3 whole eggs, 3 egg whites + 1 cup of veges
    1:30 - 175g chicken breast + baked potato + mandarin/apple
    3:30/4:30 - 175g chicken breast + 1 cup of veges (before or after class, not sure yet)
    7-7:30 - chicken + kumara chips (sweet potato, home made) + mandarin/apple
    9:30 - 50g WPC/casein (if my casein arrives today)

    Training this evening around 5.
    My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
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  4. #4
    I AM IRATE SoaringSwine's Avatar
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    High stress week this week, 7% fatigue percentage. Rib still F'ed, and SSB not ready yet, so no squatting for now.

    2 Board Press

    100kg x 4 @7
    110kg x 4 @8
    117.5kg x 4 @9 (259lb)
    5 x 110kg x 4 @8
    110kg x 4 @9

    Small estimated 1RM PB, huge volume afterwards! Good pressing.

    CG 3 Board Press

    100kg x 6 @8
    112.5kg x 5 @10 (248lb)
    4 x 95kg x 6 @8
    95kg x 6 @9

    Went for a PB but triceps spent, should have known better.

    I started my diet on a pretty stupid week really, but judging by the amount of volume I got through (and the PB I got), the lack of carbs didn't affect me too much. Sweet .
    My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
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  5. #5
    I AM IRATE SoaringSwine's Avatar
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    Tuesday's eats (high carb day):

    8:00 - 1.5 cups of oats (raw measure) + 50gm WPC
    10:30 - ~175gm chicken breast + 3 large baked potatoes
    12:45 - 3 egg whites + 3 whole eggs + 1 cup veges
    4:00 - 175gm chicken breast + ~1.5 cups of rice (raw measure)
    6:00 - 50gm WPC
    8:15 - Spaghetti bolognese - ~200gm lean mince (ground beef) + a **** tonne of pasta + sauce

    Training:

    4ct Paused Bench Press

    70kg x 4 @7
    80kg x 4 @8
    87.5kg x 4 @9 (192.5lb)
    2 x 80kg x 4 @8
    80kg x 4 @9

    3ct Paused Deadlift
    Beltless

    120kg x 4 @7
    140kg x 4 @7.5
    160kg x 4 @9 (352lb)
    3 x 147.5kg x 4 @8
    147.5kg x 4 @9

    DB Bench

    50lb x 4 @7
    65lb x 4 @8
    80lb x 4 @9.5
    3 x 70lb x 4 @8
    70lb x 4 @9

    Lunges

    60kg x 4 @7
    80kg x 4 @8.5 (176lb)
    2 x 75kg x 4 @8
    75kg x 4 @9

    Pretty wasted from training the day before, suffered in DB bench and lunges.
    My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
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  6. #6
    I AM IRATE SoaringSwine's Avatar
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    Wednesday's food (zero carb)

    7:30 - 3 egg whites and 3 whole eggs + veges
    10:30 - 175g chicken + veges
    1:00 - 175g chicken + veges
    3:30 - 50g WPC
    6:30 - rack of lamb and salad (<3 mum's cooking)
    9:00 - 50g WPC

    Thursday's food (low carb day)

    8:00 - 1 cup of oats (raw measure) + 50g WPC
    11:30 - 175g chicken + 1.5 medium potatoes + veges
    2:00 - 175g chicken + 1.5 medium potatoes + veges
    5:00 - 50g WPC
    7:30 - 250g porterhouse steak + few strips of chicken bacon
    10:00 - 50g WPC

    Stupid courier company is too retarded to deliver my casein... might have to pick it up from the depot.

    Thursday's training:

    GPP

    Blast chain "roll outs" - 2 x 10
    Landmines - 3 x 10

    Circuit

    BB Row x8
    DB Fly x20
    Overhead Squat x12
    Pullups (with a band) x8-10
    Muscle cleans x8

    Repeated 3 times

    Conditioning

    20mins on the crosstrainer

    Didn't have my HR monitor

    Stretching

    10 mins focussing on the lower body

    Foam rolling

    10 mins full body
    My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
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