Need a little advice on putting together a ckd diet

[arkitech]

Forgive me for the newbie questions, there's still a lot I have to learn.

Ok so far I read Jody's guide on cutting and I also read through a couple of articles on ckd dieting and I think the ckd is probably best for my situation.

I'm roughly about 280 and I'm 6'1, I'm up maybe about 5 pounds since I started lifting weights about 4 weeks ago. I'm hoping its muscle but I can't really be to sure because my diet has'nt been good.


Using the formulas given my maintenace calories should be about 3920 (280x14) and for cutting my calories should be about 3080 (280x11) but I'll round them up to an even 3100. My target weight is 200 pounds, so for cutting should I be eating the maintenace calories of my goal weight or should I be eating the cutting calories for my current weight?

Another question is how should I break down the ratio on my protein, carbs and fat? I've seen some people suggest 40/40/20 but I've also seen where people recommend a much lower protein intake. For example there's a post that suggests for the first day of the week the protein intake should be about 15% and as the week progresses it moves up to 30% which seems kind of low. Would that be enough protein to rebuild muscle after a weight lifting session?

And finally for refeeds whats the rule of thumb on the frequency and length? For a person like myself who's 80 pounds overweight should my refeeds be weekly or just twice a month?


Finally my last question is whats the best way for a person who's new to this kind of dieting determine if my meals are breaking down into the right amount of protein, carbs, etc. All my life I've just basically eaten without measuring any portions, so I'm a little confused on how to make sure I'm eating the right amount per meal.


Thanks for any suggestions or help

 

[arkitech]

couple of more questions I forgot to include in the first post


Since a pound of fat contains 3500 calories and if I drop 500 calories beneath my maintenance calorie intake then that would mean in 7 days I should lose roughly a pound of fat. If I factor in several sessions of cardio per week, along with weight training, ketosis and just the normal burning of calories from everyday activities should'nt I see closer to 3-4 pounds of fat loss per week?

 

[Cardinal]

Use your current rather than your goal weight to calculate daily caloric intake.

If you want to run a cyclical ketogenic diet, for the ketogenic phase, run protein at about .8-1 grams per pound of lean bodymass. This will be adequate and will ensure that you stay in ketosis if that is something you care about.

Others will fill you in more on the refeeds, but I suggest you start with at least 10-14 days in ketosis before doing your first carb load or refeed to allow your body to adjust to ketosis.

Initially you may be able to see up to 3-4 lbs fat loss per week given your rather high starting %bf. Once the weight loss slows, aim for 1-2 lbs/week max if sparing muscle is a priority.

Ratios do not mean anything so far as reaching ketosis goes, but as a general guide for a ckd something like 65% fat, maybe ~30% protein or so and 5-10% carbs are general guides. Again, those are nowhere near set in stone. Keeping protein in check and more importantly a general dearth of carbs will get you in keto.

Check out c-k-d . c o m for more info on keto.

 

[Arnold]

you may want to consider Lyle's ebook on Ketogenic dieting.

 

[arkitech]

Originally posted by Cardinal
Use your current rather than your goal weight to calculate daily caloric intake.

If you want to run a cyclical ketogenic diet, for the ketogenic phase, run protein at about .8-1 grams per pound of lean bodymass. This will be adequate and will ensure that you stay in ketosis if that is something you care about.

Others will fill you in more on the refeeds, but I suggest you start with at least 10-14 days in ketosis before doing your first carb load or refeed to allow your body to adjust to ketosis.

Initially you may be able to see up to 3-4 lbs fat loss per week given your rather high starting %bf. Once the weight loss slows, aim for 1-2 lbs/week max if sparing muscle is a priority.

Ratios do not mean anything so far as reaching ketosis goes, but as a general guide for a ckd something like 65% fat, maybe ~30% protein or so and 5-10% carbs are general guides. Again, those are nowhere near set in stone. Keeping protein in check and more importantly a general dearth of carbs will get you in keto.

Check out c-k-d . c o m for more info on keto.

Thanks for the reply Cardinal

If I stay in ketosis for about 10-14 days how should I proceed with weight training? Should I just concentrate on cardio workouts or will their be enough protein in the CKD to rebuild muscle after a weight training session?

 

[Cardinal]

Your workouts will probably suffer a great deal due to the metabolic shift and more pertinently due to very low glycogen stores during that first transition.

Don't just concentrate on cardio. In fact it may not be so necessary to perform that much cardio during the first week or two. Definitely keep lifting. It won't be easy and your motivation may be nill, but keep it up nonetheless. I would save what energy you have mainly for your training sessions.

I second Prince's recommendation to get Lyle's ebook on keto dieting. It is pretty much 'the' manual for ckd. You will also get a good idea of how to integrate dieting with training to achieve optimal results.

 

[arkitech]

Originally posted by Cardinal
Your workouts will probably suffer a great deal due to the metabolic shift and more pertinently due to very low glycogen stores during that first transition.

Don't just concentrate on cardio. In fact it may not be so necessary to perform that much cardio during the first week or two. Definitely keep lifting. It won't be easy and your motivation may be nill, but keep it up nonetheless. I would save what energy you have mainly for your training sessions.

I second Prince's recommendation to get Lyle's ebook on keto dieting. It is pretty much 'the' manual for ckd. You will also get a good idea of how to integrate dieting with training to achieve optimal results.

Thanks again bro. I'll probably do some experimenting just to get a feel for what I can handle. I'm hoping I can squeeze in a lot of cardio, I don't mind sacrificing some muscle mass as long as I can burn off as much fat as possible.