Thread: CKD Journal. Possible Test E cycle while running Keto.

Hey Everyone!

I just joined this forum not too long ago in hopes of finding a better forum then the one I am involved in right now. I will be running a Keto diet for 12 weeks. The plan is as follows.

173 lbm 6 foot 208 lbs-Goal to get under 8% body fat.
10 days in keto and a carb load for 24 hours.

Diet consist of 2000 calories a day which is just about 400 under maintenance.
Food intake will also be noted in this journal along with my workouts.

Goal is to lose 2 lbs of fat a week.

After the 12 weeks I will either go to a bulking diet or just increase my calories on the keto diet to go into a test e cycle for 10 weeks. Any thoughts on this please feel free to comment.

I have done a CKD diet before with great results and was the most cut I have ever been. That was back in 2007.

Workouts are as follows:

Monday-Chest/Biceps/Forearms
Dumbbell Bench Press-4 sets of 12,10,8,8
Incline Barbell Bench Press-4 sets of 12,10,8,8
Dips-4 sets of max
Cable Crossovers-4 sets of 10
Incline Barbell Curl(Alternating)-4 sets of 12,10,8,8
Rope Cable Curl-3 sets of 10
Preacher Curl-3 sets of 10
EZ Bar Reverse Curl-3 sets of 10
Wrist Curl-3 sets of 12

Tuesday-Legs /Abs
Squats-5 sets of 12,12,10,10,8
Stiff Leg Deadlift-4 sets of 12
Leg Press-4 sets of 10
Leg Curl-4 sets of 10
Hanging Leg Raise-3 sets of 15
Swiss Ball Crunch-3 sets of 20
Hover-3 sets of max

Thursday-Shoulders/Traps/Triceps
Seated Barbell Press-4 sets of 8
Dumbbell Front Raise-4 sets of 12
Dumbell Lateral Raise-4 sets of 10
Cable Reverse Fly-4 sets of 12
Dumbbell Shrug-5 sets of 15,12,12,10,10
Lying Dumbbell Extension-4 sets of 10
Cable Tricep Extension(Rope)-3 sets of 10
Dumbbells Kickbacks-3 sets of 12

Friday-Back/Calves/Abs
Wide Grip Pullups-4 sets of max
Cable Row-4 sets of 10
One Arm Dumbbell Row-4 sets of 8
Close Grip Pulldown-4 sets of 12
Standing Calf Raise-5 sets of 10,10,8,8,6
Decline Sit Ups-3 sets of 20
Floor Crunch-3 sets of 20
Hanging Leg Raise-3 sets of 15

Any advice on this thread would be great and much appreciated.

Thanks!

Thanks Smaj. Best of luck to you also.

Here are todays food intake.


Breakfast

Eggs-5 large
Cheese-2 oz
Low fat butter-2 tbs

642 cal
47.5g Fat
5g Carbs
46g Protein


Lunch

Whey Isolate

260 Cal
1g Fat
3g Carbs
60g Protein


Dinner

Chicken Breast-20 oz
Light Alfredo Sauce-3/4 Cup
Broccoli-2 Cups

872 Cal
23.5g Fat
15.5g Carbs
139.5g Protein


Snack

Cream Cheese-1 oz
Natural PB-2 Tbsp

290 Cal
26g Fat
7g Carbs
9g Protein


Totals for the day

2064 Cal
98g Fat (43%)
30.5g Carbs (6%)
254.5g Protein (51%)



My strength was down a little today but not too bad. Overall this round of keto is going fairly well. I weighed myself before dinner and I was at 202, with an overall weight loss of 6 pounds so far. Most of it was water weight though.