So, you want to start a CKD. Now, what the hell is a CKD you ask? Well, a CKD (cyclo ketonic diet) is simply a diet that consists of two cycles: low/no-carbohydrates and high-carbohydrates. A Keto diet is something that we all hear from Atkins, which is basically high fat, moderate protein and Low/No carbs. Yet, this type of diet, although very effective for the average person it' doesnt work well enough for the needs of someone wanting to get really lean.
Do not expect to gain muscle on this program. Once your muscle glycogen is depleted, your workouts become a pain in the butt, you are sluggish and muscle loss can occur. The main goal of Ketosis is to have no glycogen in the liver so glucagon can be released. Basically, it all boils down to the following:
Day 1-6 you eat High-Fat/Moderate-Protein/Low-No-Carbohydrates, then Day 7 you eat HIGH-GI carbohydrates and low-fat, in order to achieve super compensation and refill muscle glycogen. (this will ensure quality training throughout every CKD cycle you do)
Setting up a CKD (6days Ketosis/1day Carb-Up)
First-off, let’s figure out your BMR (basal-metabolic-rate). Take your weight and multiply it by 12=daily calorie intake without a deficit.
(100lb person) Example: 100lb x 12cal= 1200cal…1200cal=BMR
Everything I put forth will revolve in one way or another around your BMR.
6/1 ratio (6 days in ketosis/1 day carb-up)
Figure out your BMR...(basal-metabolic-rate)=calories needed to maintain current weight
weight x 12=BMR....(EXAMPLE: 100lb x 12=1200 cal a day)
Use the following fat/protein ratios w/ BMR deficit:
Ketosis:
Day:
1-> 85%fat/15%protein--BMR-5%
2-> 75%fat/25%protein--BMR-10%
3-> 65%fat/35%protein--BMR-15%
4-> 70%fat/30%protein--BMR
5-> 70%fat/30%protein--BMR-10%
6-> 65%fat/35%protein--BMR-15%
Carb-Up:
Day-7-> (CARB-UP) BMR+30% Everyone’s favorite part
So, how do you calculate these percents and BMR. Well, let’s use a 200lb person as an example of this.
EXAMPLE BASED ON 200lb PERSON:
200lb. x 12cal=2400cal (BMR)
Ketosis: Days 1-6:
Day 1: 85%fat/15%protein-- BMR-5%
2400cal (BMR) x .05=120cal (is 5% from BMR)
2400cal (BMR) – 120 cal (5%deficit)=2280cal for day 1
Fat ratios for day 1
2280cal x .85 (that is 85% fat)=1938cal from fat
Fat has 9 calories/gram
1938cal divided by 9cal/gram=215g fat for day 1
Protein ratios for day 1
2280cal x .15(that is 15%protein)=342 cal from protein
Protein has 4 calories/grams
342cal divided by 4cal/gram=86 g protein for day 1
Totals for Day-1: 215g fat/86g protein
Now, you might ask, why is the protein so low? Protein can keep you out of Ketosis and, remember, everyday you are in Ketosis, you are burning fat while preserving muscle because Ketones (hence the name Ketosis) are protein sparing. Protein can convert to glycogen at almost 58% efficiency, so you see why excess protein is a bad idea. Plus, strictly from a scientific standpoint, a person can maintain current muscle mass at merely a 15%protein ratio, while no muscle gain is possible, maintenance is a very feasible idea with these ratios.
Day 2: 75%fat/25%protein BMR-10%
2400cal (BMR) x .10=240cal (is 10% from BMR)
2400cal (BMR) – 240 cal (10%deficit)=2160cal for day 2
Fat ratios for day 2
2160cal x .75 (that is 75% fat)=1620cal from fat
Fat has 9 calories/gram
1620cal divided by 9cal/gram=180g fat for day 2
Protein ratios for day 2
2160cal x .15(that is 15%protein)=324 cal from protein
Protein has 4 calories/grams
324cal divided by 4cal/gram=81 g protein for day 2
Totals for Day 2: 180g fat/81g protein
Day 3: 65%fat/35%protein BMR-15%
2400cal (BMR) x .15=360cal (is 15% from BMR)
2400cal (BMR) – 360 cal (15%deficit)=2040cal for day 3
Fat ratios for day 3
2040cal x .65 (that is 65% fat)=1326cal from fat
Fat has 9 calories/gram
1326cal divided by 9cal/gram=147g fat for day 3
Protein ratios for day 3
2040cal x .35(that is 35%protein)=714 cal from protein
Protein has 4 calories/grams
714cal divided by 4cal/gram=178 g protein for day 3
Totals for Day 3: 147g fat/178g protein
Day 4: 70%fat/30%protein BMR
2400cal (BMR)
Fat ratios for day 4
2400cal x .70 (that is 70% fat)=1680cal from fat
Fat has 9 calories/gram
1680cal divided by 9cal/gram=186g fat for day 4
Protein ratios for day 4
2400cal x .30(that is 30%protein)=720 cal from protein
Protein has 4 calories/grams
720cal divided by 4cal/gram=180 g protein for day 4
Totals for Day-4: 186g fat/180g protein
Day 5: 70%fat/30%protein BMR-10%
2400cal (BMR) x .10=240cal (is 10% from BMR)
2400cal (BMR) – 240 cal (10%deficit)=2160cal for day 5
Fat ratios for day 5
2160cal x .70 (that is 70% fat)=1512cal from fat
Fat has 9 calories/gram
1512cal divided by 9cal/gram=168g fat for day 5
Protein ratios for day 5
2160cal x .30(that is 30%protein)=648 cal from protein
Protein has 4 calories/grams
648cal divided by 4cal/gram=162 g protein for day 5
Totals for Day-5: 168g fat/162g protein
Day 6: (same as day 3) 65%fat/35%protein-- BMR-15%
2400cal (BMR) x .15=360cal (is 15% from BMR)
2400cal (BMR) – 360 cal (15%deficit)=2040cal for day 6
Fat ratios for day 6
2040cal x .65 (that is 65% fat)=1326cal from fat
Fat has 9 calories/gram
1326cal divided by 9cal/gram=147g fat for day 6
Protein ratios for day 6
2040cal x .35(that is 35%protein)=714 cal from protein
Protein has 4 calories/grams
714cal divided by 4cal/gram=178 g protein for day 6
Totals for Day-6: 147g fat/178g protein
Essential Fatty Acids: fish oil, flaxseed oil, sesames seed oil, sunflower seed oil, grape seed oil, olive oil, peanut oil
Orbit Nutrition has macadamia nut oil that is really great as well.
You want to know how to do this the easy way. So, here is a simple way to break down your Ketosis ratios:
1)Set calories at: 12 cal/lb
2)Set protein intake: typically 0.9 g/lb. Protein has 4 cal/gram
3)Set fat intake: take protein calories and subtract them from total calories, then divide by 9 to get grams of fat.
In practice, most people end up eating about 1 gram of fat for every gram of protein. Ketosis almost always establishes with 1/1 ratios. (fat/protein -grams-)
DAY 7: carb up BMR+30%
EXAMPLE FOR A 200lb PERSON:
2400cal (BMR) x .30= 720cal
2400cal + 720cal=3120cal
70%carbs/20%protein/10%fat
CARBS:
3120 x .70= 2185 cal from carbs
Carbohydrates have 4cal/g
2185cal divided by 4ca/g=546g carbs
PROTEIN:
3120 x .20=624cal from protein
Protein has 4cal/g
624cal divided by 4cal/g=156g protein
FAT:
3120 x .10=312 cal from fat
Fat has 9cal/g
312 divided by 9=35g fat
Totals: 546g carbs/156g protein/35g fat
SAMPLE CARB UP: (6meals) 200lb person
1-2: 150 g liquid glucose polymers like carb powders ( carbo max, dextrose) w/ 1 scoop protein
3-4: 75 g of liquid and solid glucose polymers (frosted flakes,honey-nut-cheerios..etc) w/ fat-free milk w/ 1/4 cup walnuts
5-6: 50 g of complex carbs (low GI) oatmeal, brown rice, beans, yams, sweet potato w/ 1/4 cup walnuts
AVOID FRUCTOSE: Why is it that people say to avoid fructose? I've heard that quite a few times, and was curious why. How important is this? Fructose resupplies the liver with glycogen first, if the liver is full, then via the pentose phosphate pathway, all additional fructose goes to FAT.
I know that every reader wants a simple way to figure out a carb up, so here it is:
1) Set total calories at: 16 cal/lb
2) Set protein intake: typically 0.2 g/lb. Protein has 4 cal/gram
3) Set fat intake: usually 0.1g/lb. Fat has 9cal/gram
4) Set carb intake: add protein and fat calories and subtract it from total calories, then divide by 4 to get grams of carbs.
In practice, most people end up eating about 2.7 grams of carbs for every lb of weight.
So, what type of workout and cardio do you have to do while on CKD. Here is a sample workout routine based on a 6/1 CKD. (6day Ketosis/1day carb-up)
Day:
1- 30 min cardio morning(empty stomach)/workout: Chest, Upper-Back, shoulders, arms, traps, abs
2- 30 min cardio morning/ workout: Legs, (includes, calfs, hams,quads), lower-back
3- 45 min cardio morning OR 1 hour cardio during the day
4- SAME AS DAY 3
5- 30-45 min cardio AM no workout
6- 30 min cardio AM/ full body workout = circuit training 3-5 times (very light 20-25reps)
7- before carb-up…early in AM do a full body circuit workout 3-5 times (very light 20-25reps), then IMMEDIATELY begin CARB UP.
(Cardio) I suggest using HIIT cardio and sLow cardio alternating. HIIT means to “sprint as hard as you can for 20-30 seconds and then “jog” for 60-90 seconds. Whatever equipment you can use to get that hear rate up will work. sLow is the boring cardio but less taxing. You will keep your heart rate around 120-135 bpm.
Please take a serving of BCAA’s before doing you AM cardio/weigh training to fight muscle breakdown.
(DAY 1-6) For each body part do 1 exercise for 3 sets of 8-12 reps after necessary warm ups. Try to get close to failure on each work set. If you want you can start with your heaviest set after your warm ups and drop the weights as you fatigue…AND YOU WILL FATIGUE.
(Day 7) You can simply do dips, chins, band work, walking lunges, curls, sit ups, push ups. Time yourself for 30-45 seconds per exercise. Rest after each circuit as needed.
Supplements you need for CKD:
FIBER –anything from Walmart or Target is fine
HOW TO TAKE THEM:
Take multi two times a day (recommended dose); one in the morning and one in the afternoon (around 2-3pm)
Take each 1-3 pills AdipoKinetix or MHP Dren with 25mg of ephedrine 2-3 times a day.
Take Fiber supplementation 2 times a day (morning,bed)
From Iron Addict:
Use will depend on budget. Here is what I would do with Aminos based on different budgets.
Big budget 10 grams EEA's 10 grams BCAA"s 10 grams glutamine before at least 3 meals a day. On a training day, 10 gram glutamine and 10 grams EAA's right before the workout, 30 grams BCAA's during workout
Less Budget 5 grams EEA's 5 grams BCAA"s 5 grams glutamine before at least 3 meals a day. On a training day 5 grams glutamine and 5 grams EAA's right before the workout, 30 grams BCAA's during workout.
Less budget 5-10 grams BCAA's before at least 3 meals a day and 30 grams BCAA's during workout
Less budget and the cheapest way to use them and still have tangible results is 30 grams BCAA's during the workout.
As far as what kind of protein to use, use what you can tolerate. As you know I think whey sucks. Most people can handle the Team Skip blend which is 33 whey isolate, 33 egg, 33 casein. Don't add BCAA's, EAA's or Glute to this.
You DON'T want to mix your BCAA's or glutamine with anything as it reduces or stops the signaling effects they provide.
Eric Serrano says his lab research shows 10 grams of EAA's to be the anabolic equivalent of 40+ grams of protein. I believe him based on results. Sucks they are the most expensive.
The BCAA's should be the 4.1.1 mix which is nice as it s the cheaper of the two generally used mixes.
OOPS, I forgot to add that 3 grams of taurine with any of these is a great idea.
WHAT INTERRUPTS KETOSIS?
The only supplements that seem to reliably interrupt ketosis are vanadyl (seems to affect liver glycogen status) and citrimax (Hydroxycitric acid). Citric acid (found in diet sodas) kicks some people out of ketosis, but does not affect everybody. Aspartame also seems to affect some people but isn't consistent. The anti-oxidant n-acetyl-cysteine can give a false positive for ketosis. Basically, the only way to really negatively affect ketosis is by raising blood glucose or affecting liver metabolism.
Good article! :)
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