New Plan/Nikegurl's CKD

**nikegurl** · 11-14-2003, 06:51 PM

nikegurl's up to something (and i'm excited!)

a lot of you have seen me with my zillion diet switches and my start/stop pattern lately. let me rephrase...it's been more than "lately". it's been over a freaking year

i'd diet and train in spurts and then slack and pig out in spurts.

trust me. i KNOW that lots of eating plans work and NONE of them can work if i don't follow them.

i've been missing the enthusiasm. i've felt that i "should" do this or that but haven't deep down wanted to do it.

i need a change. i need a new project. i need to be excited again.

i've decided to do a CKD. i've been reading and reading and finding some very helpful knowledgeable people to ask a zillion and one questions. that part alone is a lot of fun for me. i love research. (i'm a geek like that!)

the newness and the learning process make this fun again. i know it's not the only way to achieve my goals but it may be a very good way for me. the plan appeals to me and the learning process is a huge bonus.

i'm starting monday. feel free to ask any questions. i've already learned quite a bit. i'm going to make a real effort to make this a very informative journal so that means i have to keep it updated.

so that's the plan.

**nikegurl** · 11-14-2003, 06:55 PM

real fast here's the basic plan for non carb up days

1680 calories
140 g protein
35 g carbs (15 post workout)
109 g fat

tons of water

supps
multi vitamin/mineral
ALA
fish oil caps
whey (post workout shake)
may use ECA again
creatine (Swole V2)

i'll carb up for 24 hours every week. more details on that to follow. basically calories will bump up by 20% and my fat will drop way down and my carbs will go way up with protein staying the same. (i won't be eating icecream and pizza)

**Jodi** · 11-14-2003, 07:27 PM

NG - How many meals per day you going for?

Have you read anything on the Swole and ketosis?

**Leslie** · 11-14-2003, 07:39 PM

I did a CKD for 5 weeks earlier this year and gotten some good losses. bagels and low fat waffles will become your new friends

I plan to suck it up and attempt the UD 2.0 in January after a cutting diet of 6-8 weeks this winter. OMG I cant beleive i am cutting in the winter

Glad to see you pumped up. Good luck sweets

**Jodi** · 11-14-2003, 07:49 PM

CKD was the first REAL diet I ever did. I lost quite a bit. That was right before I found this board. I liked it but I doubt I'll ever do it again, I didn't care for all the fat. Its great for fat loss.

**Leslie** · 11-14-2003, 08:56 PM

The new UD 2.0 appears to have way less fat requirements then the CKD.

**Jodi** · 11-14-2003, 09:15 PM

I haven't read it yet. I do plan on it though

Sorry NG

**aggies1ut** · 11-14-2003, 10:54 PM

NG, how did you get your macros? What's the difference between CKD and UD 2.0? Which one would be better to start with if you want to cut?

**aggies1ut** · 11-14-2003, 11:22 PM

Actually, I figured out the macros (according to my own weight and numbers). If your base rate is your BMR, how do you account for the calories burned from workouts?

**nikegurl** · 11-17-2003, 11:16 AM

Leslie - are you going to follow the workout in Ultimate Diet? Lyle pretty much told me (he'll answer questions on his website) not to bother with it if I'm not going to train as he instructs and I just can't bring myself to do full body and depletion workouts.

I guess I don't like the idea of having to change training to accomodate an eating plan.

Low fat waffles never occurred to me. What a splendid carb up item to include. Seriously - thanks!

I'm not sure how I'll like the diet but for now, I'm enthused, liking the new foods I can have and just really wanting change. Plus I'm curious!

Aggies, I did a lot of reading before coming up with my macros. If you want to pm me I'll give you a good link that has a keto forum with some very knowledgeable helpful people and great stickies.

I know I can cut on 12 calores per lb bodyweight. Some go lower but I don't want to do that right now. I may drop a bit over time but not to start. I don't account for calories burned during workouts directly - I just know 12 calories per lb is a good starting point for me with any eating plan no matter what the macros.

**nikegurl** · 11-17-2003, 11:18 AM

I had such a crazy Sunday that I left the grocery store at 11 pm and finished cooking/packing my meals at 1 am. *big yawn*

I'm glad I actually did it anyway though instead of saying I'd just start on Tuesday. I said Monday. I meant Monday and I actually followed through (I've been really lacking on that lately)

Glad to say all my meals are with me and ready to go right on schedule.

MEAL 1

2 eggs
1/2 slice monterey jack cheese
2 slices bacon
2 fish oil caps

MEAL 2

can tuna
1 Tbs + 1 tsp safflower mayo
8 olives

(will update as I go)

**dvlmn666** · 11-17-2003, 11:49 AM

wohooo, we'll be watching you.

glad to see your enthusiasm is back, I've been slacking/lacking on that lately as well.

**BabsieGirl** · 11-17-2003, 11:52 AM

Yeah, we'll be watching and GOOD LUCK SISTER

**Leslie** · 11-17-2003, 12:02 PM

Originally posted by nikegurl
Leslie - are you going to follow the workout in Ultimate Diet? Lyle pretty much told me (he'll answer questions on his website) not to bother with it if I'm not going to train as he instructs and I just can't bring myself to do full body and depletion workouts.

I guess I don't like the idea of having to change training to accomodate an eating plan.

Low fat waffles never occurred to me. What a splendid carb up item to include. Seriously - thanks!

Yes I plan to follow exactly. Starting this week I will be hitting each body part twice a week with higher reps/lighter weights. Except Back- that will have one heavy and one light day. I am looking to cut down in size dramatically. I no longer want to be big and buff- I want to be petite and toned

I figured I will go with the fuill body workouts since I am no longer concerned about muscle growth. I hope to start the plan after new year. Besides I have never workoed out this way and it will make the gym more interesting. I have read some journals doing the UD 2.0 and they are brutal

Low fat waffles were a staple of my Saturdays

I know you have to montor fat content- but dont buy the fat free ones. They taste TERRIBLE. The low fat only has like 1.5 grams anyways.
Other ideas:
Bagels and FF cream cheese
Fat Free soft serve ice cream in the mall
Pasta
Low fat graham crackers
Soft Pretzels in the mall
Cereal with FF milk
Reduced fat Muffins from DD

**nikegurl** · 11-17-2003, 12:38 PM

thanks for the good ideas Leslie! you're right - i'm not carbing up on pizza and ice cream and i am watching the fat.

what does the DD mean with the reduced fat muffins?

by the way - if you aren't trying to build muscle size so much now then i bet the ud 2.0 will be perfect! i'm just not there yet.

i don't know if i should use thanksgiving as a carb up day or not...
at first i thought yes so i can have freedom but then i thought i can maybe stick to my ckd even if my #s aren't as exact and then carb up on the weekend like usual. also, i won't have pasta or bagels etc available on t'giving so maybe i try to get through without using a carb up day.

hmmm...what to do

**Jodi** · 11-17-2003, 12:47 PM

Ohh Ohh I know that.

Dunkin Donuts

**nikegurl** · 11-17-2003, 12:49 PM

oh - another thing. i'm still not sure about continuing to use Swole on this ckd. my reading tells me that plenty of people get kicked out of ketosis (or can't get there) with aspartame. (and plenty of people can tolerate it)

i don't know if i should stop it all together or keep using it and see if i can still get into ketosis or stop using it until i achieve ketosis, then bring it back and see if using it knocks me out....

**Jodi** · 11-17-2003, 12:50 PM

That was why I asked you above because I think it would keep you out of ketosis

**Leslie** · 11-17-2003, 12:51 PM

DD= Dunkin Donuts

My thoughts exactly re the UD 2.0. For now I am following a Warrior style diet with refeeds that allow me more than rice for carbs, so I can live this winter.

Thanksgiving is throwing a monkey wrench into my diet too

But CKD carb up on thanksgving would be tough and cheating yourself out of goodies since you will be stuck with SP and stuffing. Most desserts will be too high in fat. I'd say bring along some SF/FF Jello for dessert and stick to the CKD so you can go all out on Saturday.

**Leslie** · 11-17-2003, 12:52 PM

Originally posted by Jodi
Ohh Ohh I know that.

Dunkin Donuts

Funny how you knew that one

**nikegurl** · 11-17-2003, 01:47 PM

if i were still living in Connecticut i would have known DD too! (better than i would have wanted to admit) lol

thank you for all the help.

i think i will drop the swole just to be safe. (thanks jodi for making me aware)

i'll stick with the ckd on t'giving. the carb load wouldn't be any good that day. guess i'll have to bring food to dinner 'cause i can't think of any likely fat sources that don't have carbs. that's ok.

thanks again for following along. hey leslie - before you stop adding size, can we get a photo update?

**Leslie** · 11-17-2003, 02:10 PM

Sure. I am taking pics soon.
But I wont reveal them til I complete my mission ala before vs after

OK maybe I will post the before/afters before I attempt the UD 2.0.
And how bout YOU? I dont see no pics in here

**nikegurl** · 11-17-2003, 03:11 PM

there will be...when it's time. (that means when i'm not pudgy) lol

**Leslie** · 11-17-2003, 03:15 PM

Pudgy?

Whatever

**nikegurl** · 11-17-2003, 03:18 PM

one more question - did you or Jodi use any kind of post workout spike? i never have before but i've also never done ckd (only dpw8 type eating was close in a few ways)

the people who have helped me structure this all seem to agree that it's very important for me to have 15g dextrose post workout. calories count but they said not to include carb count. said it will not kick me out of ketosis following training and to not due it would risk lean body mass.

15g carbs isn't TOO many but i find i'm still debating whether i want to do it or not.

**Jodi** · 11-17-2003, 04:26 PM

I did not use a spike. I didn't want to take the chance.

**nikegurl** · 11-17-2003, 04:29 PM

i don't either.... i feel foolish having a strong opinion on this when tons of people who have done it before all agree i should use one...but i still don't really want to chance it.

do you recall about how long you used this eating plan? did you maintain your muscle fairly well?

thanks!

**Leslie** · 11-17-2003, 04:54 PM

I didn't use the spike when I had done the CKD.
But my new plan- similar in CKD qualities is no carb cept for the refeeds and the PWO spike.

Tonight will be my first PWO spike ever

**nikegurl** · 11-17-2003, 04:57 PM

how big a spike Leslie? are you using dextrose or food?

**Leslie** · 11-17-2003, 05:01 PM

Will be using Smarties or Airheads for 30grams.

Then one hour later eat a regular protein+fat meal.

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