Kongol's 12 week CKD cut

**Kongol** · 02-24-2013, 08:08 AM

Greetings, I am Kongol and i will be cutting this year to achieve a good base for a long term slow bulk. I have done CKD last year for ~2 months resulting in a drop from 200lbs to 180lbs. I have been inconsistent after that and spun my wheels alot, and here I am today at 187.6lbs and not happy with results.

Stats:
6'0
187.6lbs
~15% bf

Long term Goal: Lose as much fat and retain as much muscle as possible during these 12 weeks.
Short term Goal: Successfully become keto adapted in 2-2.5 weeks.

Plan:
1. I will be following a cyclical ketogenic diet with a carb up once a week after being keto adapted.
2. I will be lifting 4-6 days a week.
3. I will perform low intensity cardio everyday (20-40 minutes) walking/jogging.
4. ~2400 calories to start, 65/5/30

**Kongol** · 02-24-2013, 08:46 AM

Day 1
Preworkout: coconutoil coffee
Leg day lifting
Cardio
Postworkout: greek yogurt, whey, almond milk, spinach
Meal #1: Eggs, Bacon, cheese, cauliflower, spinach, flaxseed
Meal #2:tilapia, eggs cauliflower, spinach, cheese, ground flax
Meal#3: tuna, eggs, ground flax, cheese, spinach
Meal#4: walnuts, broccoli

**carlray** · 02-24-2013, 09:27 AM

Interested to see how this goes, is this the exact same way you had great results before? I started a keto diet 1 week ago and haven't seen any results yet
except stinky pee and weird smelling breath(lol). I know this is part of it so hopefully the results are soon to follow. My macros are closer to 55/5/40, I'm having some
trouble keeping the fat up and protein down. Good Luck

**Kongol** · 02-24-2013, 09:37 AM

Originally Posted by carlray

Interested to see how this goes, is this the exact same way you had great results before? I started a keto diet 1 week ago and haven't seen any results yet
except stinky pee and weird smelling breath(lol). I know this is part of it so hopefully the results are soon to follow. My macros are closer to 55/5/40, I'm having some
trouble keeping the fat up and protein down. Good Luck

Hey man, yeah this was pretty much the same way I had it laid out last year, except this cut i'm incorporating more coconut oil and healthier meats. I only experienced weird smelling pee but no bad breath. How are your calories and how much grams protein are you getting?

**Kongol** · 02-25-2013, 03:14 AM

Woke up and weighed myself : 185.8lbs (-1.8lbs)
Morning cardio was 40 minutes of light jogging. Felt great today, even with 5 hours of sleep

Postworkout: greek yogurt, whey, almond milk, spinach
Meal #1: Eggs, Bacon, cheese, cauliflower, spinach, flaxseed
Meal #2:tilapia, eggs cauliflower, spinach, cheese, ground flax
Meal#3: tuna, eggs, ground flax, cheese, spinach
Meal#4: walnuts, broccoli
Weights: Push workout

I combined Meal 2 and 3 together tonight

Had a bit of a cheat meal too, handful of sunflower seeds. No worries.

**Kongol** · 02-26-2013, 03:17 AM

Weight: 184.2
Woke up late today so only got 25 min of cardio.
Meals: same egg and bacon meal in the morning.
Same fish meals in the evening after lifting.
Walnut meal for lunch

I cheated a bit with sunflower seeds and walnuts, and I'm assuming today's total is around 2700-3000. I might do some cardio before bed because of it.

**carlray** · 02-26-2013, 06:19 PM

Originally Posted by Kongol

Hey man, yeah this was pretty much the same way I had it laid out last year, except this cut i'm incorporating more coconut oil and healthier meats. I only experienced weird smelling pee but no bad breath. How are your calories and how much grams protein are you getting?

My calories are at 2100 and protein is usually around 140-150, carbs never go over 20, I'm still getting used to the diet and finding new recipes

**Kongol** · 02-26-2013, 08:07 PM

Originally Posted by carlray

My calories are at 2100 and protein is usually around 140-150, carbs never go over 20, I'm still getting used to the diet and finding new recipes

That looks like a solid plan for success!

**Kongol** · 02-27-2013, 04:40 AM

Day 4 (rest day)
Weight: 182lbs (-2.2lbs)
Glad I lost some weight even though I had a bit too much calories last night. (although I did do 30 minutes of cardio before bed)
Today is raining and I really need to study so I am going to have a complete rest day from weights and cardio. I may do some abs later on though.

I will have my coconut oil coffee in the morning and wont have my first meal till later.

I had more cheat meals today, and again it was sunflower seeds and walnuts. Therefore I jogged for about 30 minutes. I am also planning on starting IF again tomorrow and just relying on coconut oil during the "fasted period"

**Kongol** · 02-28-2013, 03:41 AM

Day 5
So after a quite large calorie surplus, I am still at 182lbs!!
Today I will only have coconut oil coffee in the morning, lunch and then have my first meal around 330-4pm. No cardio today, just rest. Im still feeling a bit sore as well.

**Kongol** · 03-01-2013, 02:34 AM

Day 6
183.2
Woke up today a little bloat/constipated and my weight increased. My 2 reasons:
1. Walnuts/seeds extra calories caught up to me from the past 2 days.
2. Constipated from only eating 1 meal yesterday.

My weakness this week was definitely the bag of walnuts/sunflower seeds chilling in the cupboard. Easy temptation, but at least it was keto friendly.

In other news, I am taking my tests today, and I am studying right now with my coconut oil coffee.

I worked out my legs today, my front squat was a little weak though 175 x 2.

I controlled my binging today by splitting my egg/bacon meal in 2 ( therefore I had more multiple meals, instead of 1-2 big ones)

**Kongol** · 03-02-2013, 02:13 PM

Weight: 181 !!!
I had my morning coconut oil coffee then was off to a funeral. I had a vodka tonic , fish, and chicken marsala(not much) after the funeral.

I was thinking about carbing up today( its been 6 days and I was already keto adapted last year) but I talked myself out of it.

I could not make the gym today, but I will go tomorrow morning, Instead I am going for a jog soon (~30 min)

**Kongol** · 03-03-2013, 04:49 AM

1 week complete
Weight: 182

Today I will have a small carbup, nothing huge, Ill try to stay around 3000 calories
First meal of the day, pre workout

**Cowmustard** · 03-03-2013, 07:31 AM

that cereal looks ridiculously tasty!!!

**Kongol** · 03-03-2013, 08:21 AM

Originally Posted by Cowmustard

that cereal looks ridiculously tasty!!!

Hah it was amazing, I had three servings!!

**Kongol** · 03-03-2013, 09:16 AM

Originally Posted by Kongol

1 week complete
Weight: 182

Today I will have a small carbup, nothing huge, Ill try to stay around 3000 calories
First meal of the day, pre workout

So it is 12pm now and I am done with my carbup, now I will fast and rest until tomorrow. I didn't really count calories, but I had all of the foods I was craving (cereal, fruit smoothies, dried fruit) Now I am stuffed and can't wait to be back on keto!!

So what I have learned after this first week is:
1. Walnuts/sunflower seeds are my binging weakness.
2. My lifts suck

**darklight79** · 03-03-2013, 05:19 PM

Following this log. Pretty similar to what I do. Except I combine it with IF.

**Kongol** · 03-03-2013, 05:59 PM

Originally Posted by darklight79

Following this log. Pretty similar to what I do. Except I combine it with IF.

Thanks for joining! I have been playing around with IF, and kind of enjoy it on my keto days.

**darklight79** · 03-03-2013, 06:10 PM

Originally Posted by Kongol

Thanks for joining! I have been playing around with IF, and kind of enjoy it on my keto days.

Keto already helps in suppression of appetite. Combine that with IF and it's a cruise. You don't need that much cardio.

**Kongol** · 03-03-2013, 07:04 PM

Originally Posted by darklight79

Keto already helps in suppression of appetite. Combine that with IF and it's a cruise. You don't need that much cardio.

Heh you can say that again, I'm never hungry before my first meal around 3pm. I feel like I do need cardio everyday due to my very sedentary lifestyle

**Kongol** · 03-04-2013, 03:18 AM

Weight 188lbs

Yikes! Today is the day after my carb up and I went a bit overboard. I felt bad yesterday and today after eating all those carbs. Maybe I will have shorter carb ups or transition possibly to a TKD to control them.

Today I worked back and biceps (rep range- 4-6) and I felt great!! I fasted with coconut oil till 4pm and had my first real meal around 6pm. I still have 1 more meal left but I am not hungry at all!

**Kongol** · 03-05-2013, 02:58 PM

Weight 186.2
I am continuing to replace my breakfast and lunch with coconut oil/coffee. I just bought some grass fed butter today, and will add that as well to the coffee meals.
I did 40 minutes of cardio today since it was an off day. The cardio was 20 minute jog, 20 minute walk.

**Kongol** · 03-06-2013, 05:01 PM

weight = 185.6
Not dropping weight as fast as a I did last week, but still dropping! I started to add grass fed butter to my coconut oil coffee as well as 1 whole avocado a day.
I am going out for dinner and drinks saturday, so I might have a small carb up and then continue with my huge carbup next weekend.

Leg workout
Front squat - ramp up weight to 175 x 4
Back squat - 185 x 4
Trap bar deadlift - 295 x 4
RDL - 215 x 6
leg extension 215 x 6

Cardio - jog 20 min

**Kongol** · 03-07-2013, 03:23 PM

Weight - 185.4
I did my lifting in the morning today, it felt great!!
Chest - BB bench - 195 x 4
Incline DB - 75 x 6
DB fly - 55 x 6
dips BW x 8

My preworkout was coconut oil/butter coffee
I had tuna/avocado + greek yogurt/whey post workout.

**Kongol** · 03-08-2013, 04:27 PM

weight 184
I worked out my back this morning using 4-6 reps
wide grip pull ups
BB rows
behind the neck pull down
isolateral pull
cardio 30 min (jog)
Todays diet was good, although I am not feeling as lean yet. Hopefully it is just water retention

Tonights post cardio meal (chicken, egg, cauliflower, asparagus)

**darklight79** · 03-08-2013, 07:02 PM

Originally Posted by Kongol

Weight - 185.4
I did my lifting in the morning today, it felt great!!
Chest - BB bench - 195 x 4
Incline DB - 75 x 6
DB fly - 55 x 6
dips BW x 8

My preworkout was coconut oil/butter coffee
I had tuna/avocado + greek yogurt/whey post workout.

I find I have to eat at LEAST 4.5 - 5 hours preworkout. Anything less than that and I feel like a lethargic blob of protoplasm. All my PR's, endurance or strength are hit if i time that right. It just seems to work for me, no matter how heavy or light the meal is.

**Kongol** · 03-09-2013, 05:40 AM

Originally Posted by darklight79

I find I have to eat at LEAST 4.5 - 5 hours preworkout. Anything less than that and I feel like a lethargic blob of protoplasm. All my PR's, endurance or strength are hit if i time that right. It just seems to work for me, no matter how heavy or light the meal is.

I used to feel like that when I was eating carbs. Now it's more of an issue with mental energy, I'm at school for 8 hours a day so any lifting after school impairs my focus on lifting. Lifting right after waking up with my coffee enables me to have a fresh mind, regardless of food.

**Kongol** · 03-09-2013, 10:27 AM

weight 182.6
so I made the correlation as to why my weight loss slowed down this week: I started salting my foods!!
Anyways I did 40 min cardio today and will play some basketball later on tonight.
Tomorrow will NOT be a carbup, I will wait till next week.

chicken breast, asparagus, cheese, cauliflower, fish oil

**Kongol** · 03-10-2013, 08:08 AM

2 weeks down!
Weight 182.6 ( I did have ~3000 calories yesterday, all keto foods)
Also seems like my gyno is more predominate as I lose weight, hopefully it looks better after 10 more weeks.
Progress pics:

**Kongol** · 03-13-2013, 12:45 PM

I fell off the wagon HARD!!! I binged Sunday night, Monday night, and Tuesday night. All carbs (oatmeal, milk, crackers, fruit, chocolate, bread) I have a binge eating disorder for sure, as this happened in the past.

Anyways, I felt like ****.

Today is a new day and I will continue my keto diet as it prevents me from binging. Surprisingly, I thought of doing a normal diet monday/tuesday and it made me binge because carbs were not restricted like in keto.

Now my goal will be to stay on keto as long as I can before my next carb up. (I will try hard for that carbup to not be a binge)

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