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Thread: CKD - Cyclical Ketogenic Diet

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    pumpingiron is offline IFBB Lightweight
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    Icon1 CKD - Cyclical Ketogenic Diet

    The Cyclical Ketogenic Diet: True Fat Loss

    In recent media, low carbohydrate diets have been THE fad for almost everybody in America wanting to lose weight. From your secretaries, elementary school teachers, and desk clerks, to bodybuilders, models, actresses, and athletes.

    However, there is a huge difference between those who follow an Atkins plan and those who follow a cyclical ketogenic diet (CKD). Atkins is a low carb plan for those who are quite sedentary, walk maybe 3 times a week at the most, and just follow normal everyday activities. So forget Atkins here. The CKD is for those whoís main concern is true fat loss and muscle preservationómuscle for sports and high intensity activities.

    My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss. Something we athletes do not want. A CKD is a true fat loss diet that works undeniably, if followed properly and strictly. Yes, low carb diets can be hell at first, but after two to three weeks, there have been anecdotal reports from many dieters that the cravings for carbohydrates decrease. This route to fat burning is unlike any traditional diet all the low-fat diet authors and FDA people have been advocating in history.

    I got turned onto this diet a few years back when I got tired of cutting fat and still not being able to lose those last percentage points of bodyfat without losing hard earned muscle. I would start a low-fat diet, and be a either a social misfit (not going out with my friends to party or not going out to eat). Or in the worse case, feel so deprived of delicious junk foods I missed and bail out on the diet all together. One advantage to this diet is that there is no true restrictions on food. One may eat anything labeled a "food"! Well, almost. Iíll explain later.

    How the diet works.

    The science behind the CKD is simple. Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.

    The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes thereís no more carbs to burn for energy, so it must find another energy source: fat.

    This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.

    When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.

    As a side note, there is another reason why this diet makes the most sense to use while keeping muscle. When one follows a high carbohydrate, low-fat, reduced-calorie diet, thereís a point when some bodyfat is burned, but when the body is still in a carbohydrate burning metabolism while trying to lose "weight," it will strip down precious body protein to convert to glucose for energy.

    On the other hand, during fat metabolism, protein cannot be converted into free-fatty acids for energy. Although there is no scientific research done on this, there have been reports from followers that there truly is a "protein-sparing" effect. It makes sense doesnít it? Where else would the body look for fat energy when all dietary fat is burned? Bodyfat.

    Diet Requirements Mon. to Fri.

    The phrase "working smarter, not harder" applies here more than any diet one has tried. One must fully understand what they must do in order to optimize their goal. To set a CKD up, one cannot just expect to cut all carbs in the diet, train hard, and lose fat! Although some have come up with variations to this plan, the one stated in this article, I have found, has worked for myself (it got me to 6% BF), and other clients Iíve trained to the leanest, hardest theyíve ever been.

    First, to set up the diet, write down your lean mass weight. Not your total weight, dough boy. If you weigh 200, but have 20% bodyfat, your lean mass weight would be around 160 pounds. Multiply this by one, getting your grams of protein requirements for a day. Make sure you eat at least one gram of protein/pound of lean mass! This is important in recovery from workouts and enough nitrogen retention to keep muscle. Next, multiply by four, to get your protein calories. Here, it is 640.

    The rest of your caloric requirements for the day should be fat. Here is the catch: you must eat fat to burn fat. Thereís no way around it. There are many advantages to dietary fat on this diet: Feeling of fullness since fat digestion is slow (less hunger), tastes great, and lowers blood glucose levels (lowering insulin and allow all the fat burning hormones to do their job).

    So how much fat? I always recommend starting out with a 500 calorie deficit from your maintenance calories. If you donít know, it is usually 15 times body weight (full body weight here) depending on an individuals metabolic rate. So here, the example would need 3000 calories a day to maintain weight, and 2500 calories to begin fat loss.

    2500 minus 640 (protein calories) is 1860 which works out to be around 206 fat grams a day. Now as you go deeper into the diet, and find the need to restrict calories more, you must cut fat calories, not protein.

    The Weekend Carb Load

    Since muscle glycogen is the main source of energy for anaerobic exercise such as weight training, we cannot simply deplete all stores while working out and not fill them back up. If that does happen, be rest-assured that the body WILL use protein for fuel then. But this wonít happen on the CKD.

    Your one and a half days of "freedom" allow you to do two things: First, reward your carb cravings from the previous days, allowing you to enjoy pleasures like pizza, pasta, breads, etc. Second, eating these things are physiologically rewarding as insulin levels run high, storing amino acids and carbs, as glycogen, into the depleted muscle allowing you to be able to workout again the following week.

    Your "carb-up" should begin Friday night and last until around midnight Saturday. Now the next important issue to address is how many carbs. Some lucky individuals find that they eat whatever they want for the 24-30 hour time interval and receive perfect glycogen compensation, while others rely on a better statistical number.

    What has been recommended by other authors of the CKD is 10-12 grams of carbs per kilogram of lean mass. Again, time to do math. Our example had 160 pounds of lean mass, so divide that by the conversion factor of 2.2, and we get roughly 73 kg.

    100 Grams of easily digested liquid carbs along with around half as many grams of carbs in protein (here 50) as a whey shake or something of that nature should be taken right after the last workout (which I will address in the workout section of the article) when insulin sensitivity will be at its greatest.

    A few hours later this individual will start to spread the remaining 630 grams of carbs, along with the important number of 160 grams of protein (remember, keep this constant) during the remainder of the compensation period.

    So what about dietary fat? I know youíre reminding yourself, "Didnít this guy mention pizza?" Yes, I did. And hereís why. During the first 24-30 hours of carbing up, the body will use all dietary carbohydrates to refill glycogen, protein for rebuilding, and get this: fat for energy. Still?

    Just like the previous five and a half days. Makes sense. When all the carbohydrates are being used for more important functions (muscle), what else is there to be used? However, you canít just eat all the fat you want. Keep grams of fat intake below your body weight in kilograms. Again, here our example will keep is fat below 73 during the carb-fest.

    By anecdotal reports, this should keep fat regain minimal to nil. Keeping fat intake extremely low has even caused some extra fat burning during the carb up!

    As stated before, some dietary fat should be eaten to slow digestion and keep sugar levels stable. Whether it be saturated, unsaturated, or essential fats, is the dieterís decision. All have nine calories per gram. (Note: there is a claim that essential fatty acids such as flax seed oil increase insulin sensitivity within the muscle cells, in turn, increasing glycogen intake.)

    In Case You Missed It

    So hereís how it breaks down during the week: Sunday through Friday afternoon , you will follow the low carb diet outlined above. Eat fat and protein all day everyday except on workout days because after workouts, you will need to consume strictly just proteinóno fat or carbs.

    Some have found to enjoy a protein shake afterwards because they are easily digested. Do whatever works for you. But fat is not logical since you want the protein to fuel the healing process as quickly as possible and fat will only slow it down.

    Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit. This will get your body/liver ready to start the carb loading and give you some energy for that final, dreadful workout (trust me, during the first few weeks, you will not want to do that final workout, but you must). Then from Friday night until Saturday at midnight or until bed, eat those carbs!

    CKD Workout

    Now, the question is, how do we workout to optimize muscle preservation and keep our metabolism up while dieting? Before we get into that, one must realize that during any dieting scheme there is one thing that must be done, and one thing that must not be done.

    First, you must keep training volume lower than your usual routine. Overtraining is probably the number one killer in motivation, it deprives sleep, and hinders fat loss.

    Second, you must not fall into the myth of lighter weights with higher reps. You got your muscle by benching 240, and you have to bench 240 to keep that same muscle! Or at least around that area! Okay, now that we have that established, hereís what we do:

    On Monday and Tuesday we will work our weaker body parts, rest or cardio on Wednesday and Thursday mornings, Thursday do our strongest body parts, and Friday a combination of the Monday/Tuesday workouts in a loop format. The workout I have found to work optimally for myself and my clients is this:

    (Note: You may feel free to tweak, shake, and turn this example upside down.

    Everybody is different, so find what works for you.)

    MONDAY: Chest, Back, Abs

    High intensity workouts with 60 sec rest between sets, 90 sec rest between

    each exercise

    (this excludes all warm up sets)

    Bench 3 sets, 6-10 reps

    T-bar Row 3 sets, 6-10 reps

    Incline bench 3 sets, 6-10 reps

    Latpulldown to front 3 sets, 6-10 reps

    Dips or Decline bench 3 sets, 6-10 reps

    Shrugs 3 sets, 6-10 reps

    Flys (any type) 2 sets, 10-12 reps

    Reverse flys 2 sets, 10-12 reps

    Stiff-leg deadlift 3 sets, 10-12 reps

    Rope ab crunch 3 sets, 10-15 reps

    Reverse crunch 3 sets, 10-20 reps

    TUESDAY: Shoulders, Arms

    Same intensity mentioned before

    Behind the neck shoulder press 3 sets, 8-10 reps

    Military press 3 sets, 8-10 reps

    Preacher curls 3 sets, 8-10 reps

    French press or "skull-crushers" 3 sets, 8-10 reps

    Shoulder raises (any type) 2 sets, 8-10 reps

    Hammers 3 sets, 8-10 reps

    V-bar tricep press 3 sets, 8-10 reps

    Forearm curls 2 sets, 8-10 reps

    Reverse forearm curls 2 sets, 8-10 reps

    Wednesday: Rest or Cardio

    Thursday morning: Rest or Cardio

    Later on Thursday: Legs

    Same intensity mentioned before

    Squat or Leg press 4 sets, 6-10 reps

    Lying leg curl 4 sets, 6-10 reps

    Standing calf raise 4 sets 6-10 reps

    Leg extensions 4 sets, 10-12 reps

    Seated leg curl 4 sets, 10-12 reps

    Seated calf raise 4 sets, 10-12 reps

    Friday night: Final Workout

    Same intensity mentioned before

    Bench 2 sets, 6-10 reps

    T-bar Row 2 sets, 6-10 reps

    Incline bench 2 sets, 6-10 reps

    Latpulldown to front 2 sets, 6-10 reps

    Behind the neck shoulder press 1 set, 8-10 reps

    Military press 1 set, 8-10 reps

    Either curl exercise 2 sets, 8-10 reps

    Either tricep exercise 2 sets, 8-10 reps

    Stiffleg deadift 1 set, 8-10 reps

    Normal floor ab crunch 2 sets, 10-20 reps

    Reverse crunches 2 sets, 10-20 reps

    Start the carb up for 24-30 hours!


    Aerobics

    Before we go on, I want to address the cardio/aerobics issue. Some people find that for the first month on a CKD, cardio/aerobics is not needed. However when fat loss does start to slow down a bit, that is when most start adding 30 min. sessions on their off days. Be careful though, you do not want to hinder your Thursday leg workout. So experiment and try to only add aerobic sessions if you feel you have to.

    Supplements

    So we have the basic diet outline stated, the workout, now what about supplements? Things that can extremely optimize this diet regime. Well, I have to admit no allegiance to any supplement company on this one: Water. Water is important on any diet, especially low carb since there is a diuretic effect, and more importantly during the carbing period. Glycogen is stored with water! You need as much water as possible to hydrate the depleted muscle. Trust me, you will feel a huge "pump" on Sunday morning from all the stored carbs and water INSIDE your muscle.

    Speaking of muscle, the god of all sports supplement right now: Creatine. It can still be used on a low carb diet. Usually 10 grams a day during the low carb days, and around 20-30 grams during the carbing period should work for most everybody. I highly recommend it for everybody who doesnít get an upset stomach using it.

    Finally, one that everyone thatís dieted before knows about: The ECA stack. Most have not used pure ECA, but mainly herbal extracts in thermogenic products sold by sports supplement companies. For a pre-work out boost and increased fat burning through thermogenics (heat), this is my favorite supplement. It does its job, you feel it happening, and it can help you psychologically when you donít feel like working out that day.

    Conclusion

    With all this said, I will throw my personal opinion, thanks and motivation on or for the cyclical ketogenic diet. First of all, to me, it is the greatest diet every developed. It makes sense, works and isnít as hard to follow as one might think. Just stay motivated and concentrate on your goal.

    When you have a craving during the week for that cupcake or pasta, just go eat a delicious serving of some pepperoni and melted mozzarella cheese. Or how about a hamburger patty covered in cheddar cheese and some strips of bacon? Foods that are delicious and that can satiate hunger.

    I followed this exact plan this past summer for eight weeks and loss 18 pounds of fat without any loss in muscle. It was the leanest and most vascular I had ever seen myself.

    And I must give thanks where thanks are due since I did not come up with this diet. Dan Duchaine, who recently passed away, brought my attention to a CKD with his book BodyOpus and Lyle McDonald has done deep research and wrote his book The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner.

    This diet can be for you. Oh youíre only a mass builder? Well, lower bodyfat percentages even make you look bigger! Give it some thought and decide. Then achieve your goal. Itís worth it: A diet with true fat loss.

    From Bodybuilding.com

    More info on: CDK Forum
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    Gumby51cm's Avatar
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    i think the only diet that will work for you is one that is made for you.

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    pumpingiron's Avatar
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    Question

    Quote Originally Posted by gumby51cm
    i think the only diet that will work for you is one that is made for you.
    Hmm, what exactly do you mean? That it's trial and error?
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    Gumby51cm's Avatar
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    yeah, you have to find whats right for you. i meen, i tried atkins when i boxed, and i lost 20lb's in a month, most of it being from muscle, after that i was like, **** this, so i started to write up my own diets. offseason i dont really have a diet plan, i eat whatever i want as long as i get in over 200g of protien. but pre-contest i write up my own diet, calculate the totals ans test it out, soo how it works for me. if i ont like it, i change it......but if i was a moderator i would sticky this just to give some new guys an idea.

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    pumpingiron's Avatar
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    Yeah that's true... It's all about finding your own style. I tried the standard 20-40-40 approach but that didn't do much for me. So I will try this keto diet next. This is not atkins and is specially designed for bb'ers for pre contest. It's allows to loose fat and actually gain musclemass while on diet. My gf will be the first to test it the next 2-3 month starting mid june.
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    Cork's Avatar
    Cork is offline Give em the old what-for
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    Ok, I'd like to preach on behalf of this. It takes incredible self control to stick to it, but it is sooo rewarding. I was on this for the month of June, and went from 192lbs to 179lbs. Not only did I lose BF, but I gained muscle mass. It was incredible, the results were so stunning I would wake up each morning and notice a change.

    This diet is not for everyone though, you have to be serious about it and know what you are doing. Research this diet thouroughly, check all the sources and make a regimine that fits your lifestyle.

    In conlusion, I used June to cut and see what muscle mass I had to work with. Then July and August I just hounded the protein and carbs. Now it's the end of august, I am back up to 192.... but it is all muscle.

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    pumpingiron's Avatar
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    Congrats bro! I'm on it right now and the weekend carbups are the best..
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    whatsagyme is offline NPC Lightweight
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    I'm trying a ckd right now. I've been on it for two weeks, and lost some weight, though most of it was water. I am feeling weak as hell though, but I don't want to up the calories, cause I'm already doing about about 11 x my bodyweight in cals. I hear about people getting strength gains on keto, and I wonder why it aint happening with me.
    If you're not serious, you're laughable

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    Diesel's Avatar
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    sounds similar to carb cycling

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    Amped's Avatar
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    Good read,, it is also a lot of trial and error for individuals

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    pumpingiron's Avatar
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    Quote Originally Posted by whatsagyme
    I'm trying a ckd right now. I've been on it for two weeks, and lost some weight, though most of it was water. I am feeling weak as hell though, but I don't want to up the calories, cause I'm already doing about about 11 x my bodyweight in cals. I hear about people getting strength gains on keto, and I wonder why it aint happening with me.
    You have to be >2 month on this diet for the body to get used to it. Strengh gains also depend on the quality of the diet, the carb loads and the carbup period. Remember that this diet is best for loosing weight, so like any other diet you can loose some strengh but It'll return. Don't worry.
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    CJU
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    looks like another short term fat loss diet to me. getting lean isn't tough, staying lean is!

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    http://www.c-k-d.com/calculator.html

    found a calculator, it makes this diet simple as

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    Mygeeto's Avatar
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    interesting read

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    scottysbody is offline NPC Lightweight
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    I've been doing this CKD for a while now and have seen some great results. I've cut my body fat from 28% to 11% in under 4 months.

    You can check out pics of my transformation here...

    scottysbody.com

    Let me know what you think.

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    car diesel is offline NPC Lightweight
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    this is a good thread and i convince for ketogenic diet but i have some confusion, in anabolic diet book issued by dr. mauro pasquale he said that in mass phase we can load 5000 cal/day & in cutting we can cut it to 3000 cal/day and in dr. atkins basic diet manual book he said to watch carbo without counting calories which is the right way count or not and if we did not count as dr. atkins said how do people burn fat?

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    car diesel is offline NPC Lightweight
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    any answer please??

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    car diesel is offline NPC Lightweight
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    any answer please?

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    CNovaJason is offline NPC Middleweight
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    So as far as this diet goes, low carbs throughout the week, say around 30g per day of carbs with good protein and fats, and then on the weekend for 1-1/2 days carb up? I am 6'2", 206lbs right now. Body Fat % around 16 or 17. It is very close. The calculations is what I am having problems with. I typically eat cereal (Special K) yea yea dont' laugh, for breakfast, then an Isopure (0carb0sugar) shake for a mid morning snack, then lunch is fish with shrimp and a vegetable like beans or corn, later afternoon snack is say pecans or an apple then later dinner is a steak with some more veggies and a salad (steak sometimes subbed with fish, chicken, pork etc). I do 6 days a week of training Monday Chest Tris Shoulders, Tues Cardio, Wed Back Bis Thurs Cardio Fri Legs Sat Cardio Sun OFF being the cheat day for anything goes. Any comments from you guys would help. I'm just looking for an edge to keeping my 206lb FRAME and losing some body fat % say down to 10% if not lower........THANKS BROLYS!

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    Edogaijin is offline NPC Lightweight
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    The Cyclical Ketogenic Diet: True Fat Loss

    I'm going to start this asap but I find the problem for me is buying the food and actually knowing what I'm buying is what I need.
    I live in Japan and labeling of food is not as good as it needs to be.
    What is sold in the U.S etc and listed in English diets books as suitable food is not always available easily in Japan.

    I use a protein powder with yoghurt, milk or water daily and it's easy to get good oily fish and other forms of protein.

    What I find difficult to calculate and plan for on this diet is the fat consumption.

    Good forms of fat can be found in nuts, but where else can good sources of fat be found without sugar, without bad carbs, thrown in?

    I cycle between 400 to 1000km per month, hit the gym when I can (lately not enough). Put on muscle easily. 45. I have already lost 10kgs in 2008 and looking thin enough everywhere except for the belly.
    Seeing as I cycle so much, (2 or 3 very heavy sessions a week) it's hard to go without the carbs.

    I've got the Tokyo Marathon coming up in March and need to run a hell of a lot before then and lose some weight.

    I don't want to lose any power and need to start off with all the food ready for at least 3 or 4 days so I stay on track.

    Is there a list of food anywhere that is suitable for this diet?

    I've just spent 30 minutes calculating how many gms of protein and fat I need per day... I just want to make sure I eat them in the correct percentages...

    (This is my 2nd post here and I've read the forum off and on for a long time).


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    Corleone1213 is offline NPC Lightweight
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    Keto is a great diet if you can actually follow it perfectly. I recently did a version where I adjusted to macros for a lean bulk. If you mess up though you back track quite a bit a lot is built around leaning how to deplete your stores.

    The cool part is your diet can be made up of some great foods you never get to eat normally lol... Buffalo wings without breading, cheese steaks, hot dogs, sausage, etc lol oh yeah... aka keto health food.
    Treat every set as if it was your final one, treat every workout as if it were to prepare for a show, treat everyday as if it were you last

  23. #22
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    Quote Originally Posted by Edogaijin View Post
    The Cyclical Ketogenic Diet: True Fat Loss

    I'm going to start this asap but I find the problem for me is buying the food and actually knowing what I'm buying is what I need.
    I live in Japan and labeling of food is not as good as it needs to be.
    What is sold in the U.S etc and listed in English diets books as suitable food is not always available easily in Japan.

    I use a protein powder with yoghurt, milk or water daily and it's easy to get good oily fish and other forms of protein.

    What I find difficult to calculate and plan for on this diet is the fat consumption.

    Good forms of fat can be found in nuts, but where else can good sources of fat be found without sugar, without bad carbs, thrown in?

    I cycle between 400 to 1000km per month, hit the gym when I can (lately not enough). Put on muscle easily. 45. I have already lost 10kgs in 2008 and looking thin enough everywhere except for the belly.
    Seeing as I cycle so much, (2 or 3 very heavy sessions a week) it's hard to go without the carbs.

    I've got the Tokyo Marathon coming up in March and need to run a hell of a lot before then and lose some weight.

    I don't want to lose any power and need to start off with all the food ready for at least 3 or 4 days so I stay on track.

    Is there a list of food anywhere that is suitable for this diet?

    I've just spent 30 minutes calculating how many gms of protein and fat I need per day... I just want to make sure I eat them in the correct percentages...

    (This is my 2nd post here and I've read the forum off and on for a long time).

    You can use Nutritiondata.com to check the protein and fat content in the food. The food you can use, fish, beef, chicken.

    Team BRoLiC


    Vegetarianism is a lie, there is only flesh.
    Through meat, I gain ketones.
    Through ketones, I gain accelerated fat loss.
    Through accelerated fat loss, I gain more time to build muscle.
    Through more muscles, my chains are broken.
    Animal Flesh shall set me free.

  24. #23
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    A bit of a longer list.

    Beef, pork, lamb, buffalo, salmon, tuna, peanut butter, nuts, oils, eggs, mayonaise.

    It's not that hard to find things, you adjust your intake of food for your macro targets and just eat. Carb loads you can go crazy on them practically.

    Team BRoLiC


    Vegetarianism is a lie, there is only flesh.
    Through meat, I gain ketones.
    Through ketones, I gain accelerated fat loss.
    Through accelerated fat loss, I gain more time to build muscle.
    Through more muscles, my chains are broken.
    Animal Flesh shall set me free.

  25. #24
    Edogaijin is offline NPC Lightweight
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    Here is a Polar heart rate chart of a typical training I do twice a week.
    Cycling sprints:
    This is usually every Tuesday or Wed night (from 9pm).
    I get home late but need to get some carbs in and rehydrate.

    (Edit) not allowed to post links to other sites yet. If you want to see the chart do a google for my blog = Noda Night Training 2008 12 30

    On Sundays I do a similar training except it is not intervals like above but more of a warm up for an hour, a sprint for 20-30 minutes, then a one hour cool down. I can handle this ride without having much for breakfast. Refuel when I get home.

    Throw in a few gym visits a week, some jogging... and then trying to juggle a weight loss eating program is hard work...

    This time of the year people throw food in front of you that is hard to say no to.
    My wife bought home ice-cream, and she has been working part time on weekends selling cakes... 2 boxes of them were sitting near me after my ride last night.

    Going to a New Year's breakfast tomorrow..and to make sure I don't over indulge I'm going to jog there. (20kms).

    I've got a book somewhere that lists all calories/protein/carb/fat content etc for almost anything.. I think I'll carry it around with me for the next few months till I can get into a good routine.

    Happy New Year to all...

  26. #25
    julieta is offline NPC Lightweight
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    How much carbs Mon-Frid?

    Hey there,

    If the info's there I must be blind...can't really understand how many grams of carbs one is allowed to consume during low-carb days (Monday-Friday afternoon)? Are you allowed to have any veggies at all during these days?

    Thanks!

  27. #26
    JakeVendetta is offline V.I.P. Member
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    its generally said to be 30 but the exact amount varies from person to person. You can have veggies but stick to fibrous vegetables. As a note you dont count fiber in your total carb count.
    Genomyx

  28. #27
    battersea is offline NPC Lightweight
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    IS GOOD OLE FISH N CHIPS(FRENCH FRIES TO OUR U.S COUSINS) ALLOWED ON CARB UP DAYS,I MENT TO SAY ON THE KETO DIET

  29. #28
    JakeVendetta is offline V.I.P. Member
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    too high in fat, for whats generally considered acceptable.
    Genomyx

  30. #29
    Tom_Wolf's Avatar
    Tom_Wolf is offline Summoner of the Giant Spider
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    Jake is right.

    You can get around it by either baking the chicken and the fries. Or by parcooking the chicken and braising the fries then frying them in small batches so they cook quickly without pulling in too much fat. Then you set them on cooking racks above a pan.

    Never put food on a paper towel that puts your food in contact with a greasy surface, doesn't work as well as letting it drip off.

    Team BRoLiC


    Vegetarianism is a lie, there is only flesh.
    Through meat, I gain ketones.
    Through ketones, I gain accelerated fat loss.
    Through accelerated fat loss, I gain more time to build muscle.
    Through more muscles, my chains are broken.
    Animal Flesh shall set me free.

  31. #30
    battersea is offline NPC Lightweight
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    homemade fish n chips GORRRRK!!its either from da local chipper or nothing,so its goner b nothing,i,ll do without(for thr time being)

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