CKD and Calorie Consumption

[LetItBurn91]

Hey

Today is Day 4 of the low carb portion of CKD. I'm a newbie so I plan on sticking with this for 3-4 weeks so my body adjusts.

A little about me..
I'm 138 pounds, female, 22 years old, 5'4". Started lifting heavy in August. Gained about 20 pounds (!!) from then until now but have made gains in my lifting. Eating around 17-20 g. net carbs, 118 g. protein (good or too much?). 60%(fat)/32%(Protein)/7%(carbs), and around 1,700 calories daily. I lift heavy 4-5 times a week.

Goal: Lose the fat I have gained without putting my muscle at risk and possibly gain some muscle. I've read that losing fat and gaining muscle at the same time is nearly impossible but I've seen many people on this forum that claimed they have done so.

My question is: How many calories should I be consuming on low carb days? Carb loading days? Are calories a major factor during CKD?

Thanks!

[LetItBurn91]

Bump!

[AussieRobbie]

hi mate. for your low carb days you want 12cal per pound.

carb days are a little different. The amount of carbs eaten depend on your lean body mass. as per "The Ketogenic Diet" by Lyle McDonald

FIRST 24 HOURS

LBM Carb Fat Protein Total calories
(lbs) (g) (g) (g)
100 450 43 98 2600
120 540 51 115 3100
140 630 60 135 3600
160 720 68 153 4100
180 810 76 172 4600
200 900 85 193 5100

these values tie in pretty closely with the way the training is scheduled in the book, which i think is a little different from yours if your resistance training 4 x week.

if your worried about making sure your in ketosis, try a 10 day cycle as opposed to 3-4weeks. There ahve been good reports with a 10day CKD cycle for fat loss, and a month can be a long time without carbs if your heavy resistance training.

something like this would fit well over 10 days
day 1: Upper body
Day 2:Lower body
day 3: off for recovery
day 4: cardio or reduce calories 10%
day 5:cardio or reduce calories 10%
day 6: Short depletion workout
day 7:cardio or reduce calories 10%
day 8:cardio or reduce calories 10%
day 9:cardio or reduce calories 10%
day 10: depletion workout followed straight by carb load

all of this info was taken from "the ketogenic diet"

[LetItBurn91]

Thanks!

I am 109 lbs. lean body mass. So, on training days I will eat around 1300 calories (12X109) and on days I reduce my calories by 10% it will be around 1170 calories. And it appears I will be eating more calories on high carb days. Am I calculating this correctly?

hi mate. for your low carb days you want 12cal per pound.

carb days are a little different. The amount of carbs eaten depend on your lean body mass. as per "The Ketogenic Diet" by Lyle McDonald

FIRST 24 HOURS

LBM Carb Fat Protein Total calories
(lbs) (g) (g) (g)
100 450 43 98 2600
120 540 51 115 3100
140 630 60 135 3600
160 720 68 153 4100
180 810 76 172 4600
200 900 85 193 5100

these values tie in pretty closely with the way the training is scheduled in the book, which i think is a little different from yours if your resistance training 4 x week.

if your worried about making sure your in ketosis, try a 10 day cycle as opposed to 3-4weeks. There ahve been good reports with a 10day CKD cycle for fat loss, and a month can be a long time without carbs if your heavy resistance training.

something like this would fit well over 10 days
day 1: Upper body
Day 2:Lower body
day 3: off for recovery
day 4: cardio or reduce calories 10%
day 5:cardio or reduce calories 10%
day 6: Short depletion workout
day 7:cardio or reduce calories 10%
day 8:cardio or reduce calories 10%
day 9:cardio or reduce calories 10%
day 10: depletion workout followed straight by carb load

all of this info was taken from "the ketogenic diet"

[AussieRobbie]

Yes that's right. Your carb up day will be well over your intake for the keto days. Keep high GI food and small amount of fruit for the first 5 hours before your depletion workout. Then keep the carbs low GI and clean. Helps to ensure that little to no fat is gained thru this short period and your muscles are fully refueled.
You body priorities the incoming glucose for energy storage and not for fuel to burn. Some people reckon they don't really get out of ketosis on a 24h refeed.

Yes you can drop 10% of your cal or add in some cardio. You really don't need anything to strenuous. I'm having good results walking at a medium pace an hour a day with my dog. Means I can eat a bit more and my dog loves getting out of the house everyday.