OK. I've finally been convinced to give the KETO diet (CKD) a hard go. Starting tomorrow (7/11) I plan on logging everyday for those that are interested to follow. Here are the details:
Short Term GOAL: Drop 10-12 pounds in next 5.5 weeks
All my life I've been very athletic competing in sports all the way through college. Since college my weight has gone yo yo thanks to the corporate world and me slacking off. Last year I kicked myself in the ass and brought my weight back to 160 and shredded (I've always been muscular). I've ballooned up to 187 and in the past 6 weeks brought it down to 179. Now here comes the KETO Diet and looking to see my goals realized
WORKOUT - revised to fit new diet
* I work out at 4AM everyday*
* Will do carb ups on Saturdays after depletion workout*
Sunday - (Legs) and no cardio
Monday - (Chest/Back) and 30 min low intensity cardio
Tuesday - (Abs) and 30 min low intensity cardio
Wednesday- (Arms/Shoulders) and 30 min low intensity cardio *I'm blessed with very muscular arms and shoulders so I typically keep these to lighter weights*
Thursday - (Abs) and 30 min low intensity cardio
Friday - 30 minute low intensity cardio...sort of my "off" day.
Saturday - Total Body Workout and 30 min low intensity cardio *To fully deplete glycogen stores*
Supplements - Have been taking the following the past month
- Red Acid gen2 (thinking of stopping this during keto and using it if I ever hit a plateau)
- Blue Up (think of stopping this as well as the fats in the diet should keep my test levels up)
- White Blood
- Green Bulge
- ON Whey
I'll post up my full mean plan each day along with the totals and percentages. According to a generic caloric calculator I should take in 1790 calories if I want to strictly lose weight and about 2148 calories if I want to lose fat and gain muscle. I will keep my calorie intake somewhere in between those numbers. It's a nice delta between the two so it will give me some leeway in mixing up menus.
My excitement is through the roof as this is something different and a new challenge. I'm poised to lose 10 pounds before Aug 17th (6 weeks...major goal of mine) w/ the rest following the weeks after that date. I've already been cutting for the past 6 weeks (through a diff diet) so hopefully this diet will allow me to take off and real burn off the fat. I plan on posting bf% gain/loss each day. However notice I will not be posting numbers as we all know how accurate those bf scales are. At least I can use it to gauge consistency in loss/gain (hopefully). But I plan on really gauging with the mirror and my clothes.
HERE WE GO AND HANG ON FOR THE RIDE. I WILL POST TOMORROW AS DAY 1!!! WOOT