CKD Transformation - the Journey Begins!

Nutrition
41

[quote]CrossTraining wrote:

[quote]napalmit wrote:
Keep it up man!

I love detailed logs like this, so keep going, people are reading…

I would definitely op for the 24hr carb up, simply because of the nuisance it will be trying to eat diet friendly at the wedding. Just make sure that the next day you are spot on and workout hard and I doubt it will hinder progress too much.

Plus, who can say no to a open bar?[/quote]

Cheers Napalmit - I will do my best during the wedding. As for open bar, apparently once in ketosis adding alcohol puts you deeper into ketosis and the likely hood is you’ll be drunk like a skunk on 1 vodka![/quote]

your body will burn the alcohol in lieu of body fat so really ketosis is sort of “on hold” when alcohol is consumed. Won’t throw you OUT of ketosis. Also true you will get drunk much more easily. Effect of alcohol is magnified.

42

Day 5

Thankfully I passed out early last night and managed a good solid 8hrs sleep definitely needed it. Still feeling good and looking leaner.
Jumped on the scales after all morning rituals and weighed in at 97.0kg, so down 3.2kg(7lbs) since Monday morning. Great to see, I realise that a chunk of that will be water, I’m actually beginning to look like I train again now the puffiness and bloat have gone.

I will post again later about depletion training and carb up, got a bag of jelly beans with me and some energy drinks for an instant fix of High GI carbs 30 mins before and immediately after.

Does anyone have any suggestions for breakfast? I like eggs and bacon but have to admit missing my old muesli and yoghurt a bit. Any suggestions to change things up a bit would be great!

43

OP I know you!

Weren’t you a the Canal Walk Virgin Active on Wednesday?

44

[quote]white.death wrote:
OP I know you!

Weren’t you a the Canal Walk Virgin Active on Wednesday?[/quote]

Sorry White.Death - not me mate. I do my best not to step foot in Virgin Active, not conducive to good training! Have my own gym - www.evofitness.co.za !

Check it out!

45

Sorry my mistake.

Both the Virgin Actives and Planet Fitness gyms are up to crap but, must make due with what we have!

Some awesome MTB trails out there in Tokai though. When Im in the area i’ll come check you gym out. More from up north the “Boerewors” curtain.

All the best with you CKD.

Do you have a copy of the Body Opus Diet? Good stuff, will help you a LOT!

46

Good luck with the diet. I am following a similar diet (Anabolic/CKD/Paleo - not really sure at this stage too much of the differences but certainly low carb for me). I am also Diabetic so I get paranoid about the sugar content of foods. Will read your thread in greater detail and give ideas where needed. I have posted some recent photos of my changes from this diet and will let you see them in my hub.

47

[quote]XanderBuilt wrote:
Good luck with the diet. I am following a similar diet (Anabolic/CKD/Paleo - not really sure at this stage too much of the differences but certainly low carb for me). I am also Diabetic so I get paranoid about the sugar content of foods. Will read your thread in greater detail and give ideas where needed. I have posted some recent photos of my changes from this diet and will let you see them in my hub.[/quote]

Cheers XB - good progress so far mate - Keep it going! Thankfully I don’t have the diabetes problem as I would be in serious trouble with my sweet toooth!

48

[quote]white.death wrote:
Sorry my mistake.

Both the Virgin Actives and Planet Fitness gyms are up to crap but, must make due with what we have!

Some awesome MTB trails out there in Tokai though. When Im in the area i’ll come check you gym out. More from up north the “Boerewors” curtain.

All the best with you CKD.

Do you have a copy of the Body Opus Diet? Good stuff, will help you a LOT![/quote]

That’s it dude, make do with whats available and dont get dragged into the shit that happens in those places. Last time I went MTB here in Tokai I fell and popped my meniscus cartilage - not pleasant having an enforced 6 week break from leg training.

I will check out Body Opus - try and find an ebook for it.

Feel free to come through whenvever - prowler, tyres, hammers, chains, cages - we got them!

49

Dude Prowlers!!! I SA that is a treat!!

Normally I just pushed around those heave boxing-class “Bag-stands” thats filled with water at the bottom. You can imagine how management came down upon me for scuffing the supposes “hardwood” floors.

The MTB season is in full swing so I will be training quite often in the Tokai area.

I don’t think people get the fact that is SA a gym is either highly commercial frachise based or a shack with half a barbell!

Well done for bringing a real training enviroment to CPT!

50

Day 5 - Depletion Day Training

Eish! That was one of the hardest workouts in a long time, I like workouts that kill you but doing my first workout without carbs in the system was bloody harsh.
I stayed on keto until 30 mins before my workout where I had approx 30g carbs from Jelly Beans combined with 5g creatine and 15g BCAA’s.

Workout - 10kg dbs 4 x20 walking lunges, 3 x 12 @80kg deadlifts, 4 x 12 @ 20kg Inc DB chest press, 3 X 12 @80kg BB row, 3 x 15 @ 15 db shdr press, underhand grip lat pulldown 3 x 12 @??, Purple band lat raises 2 x 15, DB/TRi superset, ab wheel rollout

I tried keeping rest breaks to 60-90 secs, towards the end this was getting hard as the nausea began setting in and the body started to shake a little more.

Post workout nutrition - 30g carbs Jelly Beans - 5g creatine, 15g BCAA’s. This combo sorted me out straight away. Amazing efficacy.

The carb up continued after shower with another energy bar of 12g carbs, followed my a club sandwich with I cant remember but a good amount of carbs, protein and little fat. Then it was time for the wedding.
Bit of bread, big ass beef fillet and potato, creme brule and obligatory wedding cake.

I pulled the short straw for driving so was able to pass up the jagermeisters, tequila, vodka, whisky and every other shooter and short under the sun!

Back to keto eating tomorrow morning, may go for a walk even if just around the mall to burn some carbs off.

One thing I will say about the carb up is I had some serious energy ups and downs over the 4-5 hrs something that I havent suffered all week and it all centred around the eating of carbs. I need to find some more recipes but I’m quite happy to stay Keto for a while based on this afternoons crashes.

51

For recipes check out this site. Its geared towards Atkins but alot of them should work for you especially ones marked as Induction friendly (Atkins Induction is <20g carbs per day)

http://www.genaw.com/lowcarb/recipes.html

52

[quote]Hallowed wrote:
For recipes check out this site. Its geared towards Atkins but alot of them should work for you especially ones marked as Induction friendly (Atkins Induction is <20g carbs per day)

http://www.genaw.com/lowcarb/recipes.html[/quote]

Awesome - thanks Hallowed.
Time for some more shopping me thinks. Dessert time!

53

Day 6

No training today but will be out and about all day and I’m sure will be active at the beach later - beautiful day here in sunny Cape Town!

I also checked my ketostix last night before bed and amazing evenly after the candy, bread, creme brulee and huge bit of cake - I’m still in Ketosis - happy days.

Breakfast now - Steak and Eggs - have a great day all!

54

[quote]CrossTraining wrote:

[quote]Hallowed wrote:
For recipes check out this site. Its geared towards Atkins but alot of them should work for you especially ones marked as Induction friendly (Atkins Induction is <20g carbs per day)

http://www.genaw.com/lowcarb/recipes.html[/quote]

Awesome - thanks Hallowed.
Time for some more shopping me thinks. Dessert time![/quote]

WestCoast7 has some recipes under a thread called “Paleo Diet Cookbook” and if you want you can get some ideas there.

55

[quote]XanderBuilt wrote:

[quote]CrossTraining wrote:

[quote]Hallowed wrote:
For recipes check out this site. Its geared towards Atkins but alot of them should work for you especially ones marked as Induction friendly (Atkins Induction is <20g carbs per day)

http://www.genaw.com/lowcarb/recipes.html[/quote]

Awesome - thanks Hallowed.
Time for some more shopping me thinks. Dessert time![/quote]

WestCoast7 has some recipes under a thread called “Paleo Diet Cookbook” and if you want you can get some ideas there.[/quote]

Some great stuff on there, my only problem is I can’t find almond flour anywhere and that seems to be the base for a lot of recipes, especially dessert and snacks bits! Will call some bakeries and find out.

56

Day 7

We had an early start to take part in the 94.5 KFM 10km Gun Run this morning, had a couple of ostrich burgers with cheese and olive oil for breakfast which was remarkably good so early in the day.

I only intended to walk the 10km with my fiance as she suffers shin splints badly but we actually got a nice jog going and jogged the whole 10km. The best part about it was how effortless it was, my energy with no carbs was awesome. At the end of previous races or long runs I always end up with stomach upsets and having to run to the low the rest of the day. Today NOTHING!

I know carbs aren’t the enemy and I do miss the convenience of them but they appear to have been my achilles heal for the last few years with digestion, stomach, bowel problems and so on.

Sooooo great run, feeling good, with the walk to the race, 10km and walk back estimate about 1300 calories burnt all in keto. Shopping bought for some baking, meal plan nearly done for the week ahead.

KETO is rocking!

57

Day 8

Up early for a new client - hate mornings!

With thanks again to Hallowed for recommending www.genaw.com - some awesome recipes on there and consequently have a load of Chicken Pizzas for the day ahead.

Weighed in this morning at 97.5kg, slightly up from Day 5(Friday) which I was a little surprised about as my eating over the weekend other than the wedding was good and I did 10km jog yesterday. Oh well probably just body fluctuations.

Training this morning was hard, did upper body this morning as that (chest) is my weaker point but I think the 10km yesterday tired me out quite a bit for today. Every weight except DB Inc Press was the same as with carbs on Day 2 but the rest breaks were longer in between. Will see how tomorrow goes as to whether my energy is back again once I’m fully recovered from the 10km.

Gonna go smash some chicken pizzas now!

58

Re Almond Flour I’m pretty sure it can be made at home with almonds…
Mind you I have never done this as thats way too much “cooking” for me.

According to ehow:

(totally untested by me)

59

[quote]Hallowed wrote:
Re Almond Flour I’m pretty sure it can be made at home with almonds…
Mind you I have never done this as thats way too much “cooking” for me.

According to ehow:

(totally untested by me)[/quote]

Thanks Hallowed - actually just saw a Youtube video of all things on how to make almond flour, luckily for me my fiance found a local bakery wholesaler who can supply 1kg for approx R89 that is about $12. To me that seems pretty reasonable seeing as SA has limited to no supply of anything alternative like USA. Gonna make some stuff with it tonight!

Training later - will report back on how it goes.

60

Nice work on the marathon. Haha got to go SA and try Ostrich Burgers! That sounds amazing. We Aussies would call that “bush tucker” haha.