Ckd-day 1

[MALECIA]

Hi I have been reading alot about CKD on this forum and have decided to try it out. I am exactley 7 weeks from my first Figure competition and have so far went from 142.5 with 23% BF to now weighing 137 at last weigh in on Monday(bodyfat not sure) I have been on competition diet since April 1, 2007. I was finding it hard to stay on diet and be excited about eating chicken breast and yams, oatmeal and eggwhites forever!!! So I have been lurking in this forum and as of today I will be attempting CKD. Below is a summary of todays calories and stuff

Calories Eaten Today
grams cals %total
Total: 1639
Fat: 119 1071 67%
Sat: 36 328 20%
Poly: 26 236 15%
Mono: 27 245 15%
Carbs: 18 48 3%
Fiber: 6 0 0%
Protein: 122 487 30%
Alcohol: 0 0 0%

This is what I've eaten so far and plan to eat for the remainder of the day

Meal 1- 2 eggs, 4 eggwhites,2 tbs salsa, 1 hot dog(chicken)

Meal 2- 1 can tuna with 1 tbs mayo, little bit of mustard

Meal 3- 2 whole eggs, 4 eggwhites, 3 slices bacon, 1 slice colby cheese

Meal 4- 2 cups romaine lettuce and 2 tbs caesar dressing, 1tbs natural peanut butter, 1 slice colby cheese

Meal 5- 3 chicken drumsticks and 1 cup broccoli

And that bring me to the numbers above. Today will be day 1.
I am unsure regarding my workout schedule and CKD diet.

This is my workout schedule
Saturday- chest and triceps, abs
Sunday- Back, calves, abs
Monday- light leg day (quads and hams), abs
Tuesday-off
Wednesday-biceps, abs
Thursday- Heavy legs, sometimes calves
Friday-off
I try to do atleast 30-60 of cardio 4-5 days out of the week

Can I keep my training the same and still do CKD ? I don't have time to do 2 hr session on the Friday, is there another way to deplete glycogen stores before carbing up?
Also after working out what can I eat after if I don't have Protein shake?
Thanks in advance for the help, any suggestions are appreciated.

[jaim91]

Originally Posted by MALECIA

Calories Eaten Today
grams cals %total
Total: 1639
Fat: 119 1071 67%
Sat: 36 328 20%
Poly: 26 236 15%
Mono: 27 245 15%
Carbs: 18 48 3%
Fiber: 6 0 0%
Protein: 122 487 30%
Alcohol: 0 0 0%

Can I keep my training the same and still do CKD ? I don't have time to do 2 hr session on the Friday, is there another way to deplete glycogen stores before carbing up?
Also after working out what can I eat after if I don't have Protein shake?
Thanks in advance for the help, any suggestions are appreciated.

- Look on the c-k-d.com website for a good depletion workout that doesn't take two hours.
- You can take something containing pure protein and dextrose if you don't have a protein shake, but try to consume one.

Congrats on getting your macros perfect the first time around. Well done! Look like you're well on your way to the comp. Are you diong the Toronto Classic?!?1

[MALECIA]

I will be doing the IDFA in Toronto on June 30. I was practically on this forum all day looking at everyones input so it was really easy to understand what to do, I am right now planning my meals for tomorrow, the second time around seems more difficult but I think I have finally gotten it right. I find it hard to make sure I am not going overboard on the calories, thanks for the website, going to check it out now.

[MALECIA]

Oh, Fitday is the bomb, wish I had found out about it a long time ago :-)

[Eileen]

You look great. Welcome to the board.

Wow, your macros are absolutely spot on.

[Mainframe]

I think your training session right now is enough to deplete you fine without an extra depletion workout.

If you can't have a PWO shake you still need some sort of lean protein to quickly feed your muscle.

You look like you're about a day away from your figure competion. Amazing work. I hope you enjoy keto.

Best of luck.

[MALECIA]

Thanks that is really a compliment as I feel I have so much more to accomplish before the show, quick question, how many calories should I be aiming for a day? When I did all my calculations I came up with 1150 calories a day (500 deficit) which I am finding hard to work out to that many calories and keeping the macros right, took me a good hour to plan my meals for tomorrow. I need to get down to at least 125-128lbs is my goal for the comp and I have about 7 weeks left, I am currently at 137 at last check (I check my weight tomorrow so that might be different). Should I worry that my meals seem to all work out to 1400-1700 calories a day??? Is that enough to continue to lose the weight?

[Mainframe]

Originally Posted by MALECIA

Thanks that is really a compliment as I feel I have so much more to accomplish before the show, quick question, how many calories should I be aiming for a day? When I did all my calculations I came up with 1150 calories a day (500 deficit) which I am finding hard to work out to that many calories and keeping the macros right, took me a good hour to plan my meals for tomorrow. I need to get down to at least 125-128lbs is my goal for the comp and I have about 7 weeks left, I am currently at 137 at last check (I check my weight tomorrow so that might be different). Should I worry that my meals seem to all work out to 1400-1700 calories a day??? Is that enough to continue to lose the weight?

I don't get how your maintenance calories are 1650 at 137 pounds? That seems low. Especially with the amount of muscle you have.

I'd start with 1500 calories.

[jaim91]

Originally Posted by Mainframe

I don't get how your maintenance calories are 1650 at 137 pounds? That seems low. Especially with the amount of muscle you have.

I'd start with 1500 calories.

And keep in mind you're also working out, so you can cut 250 with more cardio, and then cut 250 out of your total for a total of 500 per day

[fates_child03]

Great diet set up and your already well on your way to the competition readiness. I have a harder time figuring womens calorie intake but with your activity / muscle levels I personally especially the first several weeks of keto would keep my calories between 1400-1700.

[MALECIA]

Originally Posted by Mainframe

I don't get how your maintenance calories are 1650 at 137 pounds? That seems low. Especially with the amount of muscle you have.

I'd start with 1500 calories.

I read the thread on starting keto and calculated it using their method. I kinda found it hard to do and wasn't sure if I had the numbers right, didn't seem right that it came out to that low of a number???? So I will aim for 1400-1700 depending on if I am working out that day. Thanks for all the info guys, it's been a great help. I will be doing my first workout since starting keto today so hopefully my energy is up enough to pull through, I feel really good today, I am very excited about this, I don't feel as bloated today and my abs were peeking through more than ever this morning. I will also be checking my weight also today so my hopes are that it is down. Will post pics later this week also.
Also makes sense to knock off 250 calories in cardio, but to tell you the truth I hate cardio :0

[Eileen]

The sticky numbers are based on averages, and don't really take account of women who are on the small side.

If you know your lean mass, I reckon around 13.5-14 cals per pound of lean mass is a good level for cutting.

I've had three children too, and my belly looks nothing like yours. I'm deeply jelous.

[Druluv75]

Originally Posted by MALECIA

I read the thread on starting keto and calculated it using their method. I kinda found it hard to do and wasn't sure if I had the numbers right, didn't seem right that it came out to that low of a number???? So I will aim for 1400-1700 depending on if I am working out that day. Thanks for all the info guys, it's been a great help. I will be doing my first workout since starting keto today so hopefully my energy is up enough to pull through, I feel really good today, I am very excited about this, I don't feel as bloated today and my abs were peeking through more than ever this morning. I will also be checking my weight also today so my hopes are that it is down. Will post pics later this week also.
Also makes sense to knock off 250 calories in cardio, but to tell you the truth I hate cardio :0

Everything looks good, the only thing I suggest is getting some fat calipers for proper body composition stats. The scale does this way of eating no justice. You can easily drop 5 lbs of pure fat, and the scale doesn't move. When the scale doesn't move, you won't panic because the calipers tell a different story. The pics are perfect, and you should have no problem winning your comp. I would suggest reading Dr. Pasquale, Anabolic Solution. He has a good chapter on pre contest preparation for keto-sytle diets. Good Luck Again!!!