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!
|
Thread: Fat powerlifter tries out CKD
-
10-10-2009, 02:49 PM #1
Fat powerlifter tries out CKD
My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
-
10-10-2009, 04:13 PM #2
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.Buy a Merry Christmas postcard from Finland: www.fiverr.com/s/6i1ljp
-
10-11-2009, 03:38 PM #3
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
-
10-12-2009, 12:15 AM #4
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
-
-
10-13-2009, 06:41 PM #5
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
-
10-15-2009, 01:32 AM #6
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 bodyMy PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
Similar Threads
-
Fat powerlifter tries out CKD
By SoaringSwine in forum Keto LogsReplies: 8Last Post: 10-15-2009, 01:34 AM -
Does the fat (oil) coming out of meats when cooked count?
By jwocky in forum NutritionReplies: 2Last Post: 02-24-2003, 10:31 AM -
fat after work out???
By nolimitsfor2003 in forum Teen BodybuildingReplies: 2Last Post: 02-18-2003, 02:54 PM -
Having trouble losing last bit of fat , HELP ME OUT !
By Russell EW in forum Teen BodybuildingReplies: 7Last Post: 10-14-2002, 02:23 PM -
need a good fat reducing work-out
By bone71 in forum Losing FatReplies: 3Last Post: 04-09-2002, 11:22 PM
Bookmarks