TKD: The Return

[james.vs.you]

Well my initial thoughts were to keep up my 'keto' diet and revamp it to a CKD style. However, I'm going TKD.

A little background information. I'm 21, and last year around October I hit my all time high in weight: 245 lbs. Since that time I've taken the time to reevaluate my life and clean up the mess.

I started eating at a 40/40/20 reduced calorie diet and the pounds started to drop. Lifting as I went along helped. It wasn't my first time lifting, I was into working out a bit in high school. So sadly, I couldn't rely on any quick newbi gains to help along the trip.

Never to less I stumbled across the Keto diet. I started, and now I'm never looking back. Around 3 months ago I got on the Keto-train, and I'm still aboard. However, two and a half months ago I was out for some time with a shoulder injury. Keeping up the Keto diet (not in a CKD form, more of an Atkins approach) and solid cardio, I still kept dropping the pounds.

Today I sit at 179 lbs. But my journey is not over. It has just begun.



Today was my first day of my very own TKD diet. I plan on seeing how calories effect me at first. Seeing if I can keep cutting, recomp, or bulk on a given number of calories. Then, deciding what goal I want to reach first.

On to the diet:



1. 6:00AM
4 Eggs, 2oz. Cheese, 3 Tbsp. Heavy Cream

2. 11:00AM
Chicken Breast, Romaine Lettuce, 3 Tbsp. EVOO, 1/4 Cup Almonds

3. 3:30PM [Pre-Workout Meal]
1/2 Cup Oats, Xtend

(I will be playing with the Pre-Workout meal often, and I'd love suggestions.)

4. 6:00PM [Post-Workout]
1 Scoop Isopure, Xtend, 15g Dextrose

(I will also play around with the amount of Dextrose PWO, and again please make suggestions.)

5. 7:15PM
5 Eggs, 2oz. Cheese, 3 Tbsp. Heavy Cream

6. 10:30PM
2oz. Cheese, 1/4 Cup Almonds


Food Calories: @ 2800
Breakdown: 71% fats, 2% carbs, 27% protein

(166g protein, let me know where this number should be for a bulk, I'm interested in playing with this number.)

I'm also supplementing with Fish Oil and Flaxseed Oil, as well as a Multi-V.

Fish Oil: 7000mg
Flaxseed Oil: 7000mg

Calories from Oils: 140

Total Calories: @ 2950

[james.vs.you]

The Workout:


Monday: Chest, Abs, 20 Min. Incline Jog

Tuesday: Shoulders, Squats, 20 Min. Incline Jog

Wednesday: Back, Abs, 20 Min. Inline Jog

Thursday: Biceps, Triceps, 20 Min. Incline Jog

Friday: 1 Hour Inline Jog

Saturday: 1 Hour Incline Jog

Sunday: Rest


Workouts last 50-60 minutes. Then the 20 minute cardio session follows.

[james.vs.you]

Current Supplements:

Fish Oil
Flaxseed Oil
Multi-V
EC Stack
Xtend
Isopure

[shrugs or drugs]

good luck on your journey. I will follow, as i am curious about TKD

[¡STFU!ˇNˆLIFT!]

1.) take some flaxoil or flaxmeal - about 6-7g worth of fat serving with your oatmeal meal ..

2.) eat a nice steak before your workout oats 1 hour before and eat your oats 1 hour before workout


3.) add some dark green veggies ( spinach/broccoli ) to both your pre and post workout meals ..


4.) chill on the flaxoil and OD on the fishoil - but dont take it within 4 hours of workout time - before and after 4 hour window ..


5.) eat more FATTY beef and always have veggies

6.) sip your xtend during workout not before



P.S. lots of eggs is good - a 1/4 cup of almonds is a tease

[james.vs.you]

With adding in more steak to my diet, how should I go about my calories? Should I increase them when adding the steak, or eliminate some oils and cheese to fit it in?

[james.vs.you]

Bump ?

[james.vs.you]

Despite MrLovrLovr not answering my calorie intake question there, I've been continuing my TKD adventure.


I added in a small beef snack (mainly a nice fatter burger plain) in about a hour before my pre-wo meal.

One week in the books here and the current weight is at: 177.2lbs


I'm going to tweak around the general days of my diet and post them a bit later. I'm feeling like I might be able to achieve a reasonable recomp using a TKD diet.



Mondays through Thursday will have the calories a bit higher. Along with that will be the pre-wo carb meals.

Friday through Sunday will be complete keto days for far burning. The calories will still float around maintenance (or a slight bit less) and the only carbs I will see are the trace ones from my normal Keto meals.


I'm excited to see if this split week type approach will yield the kind of progression I'm looking for. Since I'm still not around the 10-12% body fat mark, I'm comfortable in losing weight still over these next months. However, looking ahead I hope to be able to see a recomp from this certain TKD approach.

I'm basing this diet on the split feelings of gaining mass but keeping the fat loss at zero, or preferably a negative. We shall see how things land.

I'll repost later with a more in-depth look into each days' calorie run through.

[james.vs.you]

Diet: Workout Days (Mon, Tues, Wed, Thurs)

Calories: 3300
Total Fat: 242g
Total Protein: 183g

Pre-WO Carbs: 40g
Pos-WO Carbs: 10g

[james.vs.you]

Diet: Cardio Days (Fri, Sat)

Calories: 2750
Total Fat: 212g
Total Protein: 165g

Net Carbs: >15g

[james.vs.you]

Diet: Rest Days (Sun)

Calories: 2800
Total Fat: 227g
Total Protein: 147g

Net Carbs: >15g

[¡STFU!ˇNˆLIFT!]

on any diet you should fine tune your calories to match your goals .
steak is a bit more tricky but all I do is eyeball the cut and see if it is similar enough to online macros that are listed for that cut of meat .
usually is fairly close using 1 of 3 nutrition info sites

on a bulk not an issue so much , but on a cut - it could be ..