Thread: Shadys ckd log for beginners

Gday all,
My plan is to create a CKD log, that will provide outlines and samples of topics such as training, nutrition, supplements and all the other stuff that someone looking to begin a CKD would be looking for. I know that trying to gather info in these forums can be hard and confusing, and what people want is to see samples of what others are doing, so they can get a better idea.
Please Note that i am not a professional and am simply only logging what i am doing in my diet. Hope this helps......

keep us posted,keen to see what way your doing your ckd

Alright to start this diet i had to work out my macros for each meal, daily and also carb up days. I found a handy tool called the ckd calculator for dummies, if you google search it, should be pretty easy to find.

This was made by an american, so everythings in pounds and inches, just use a converter off the net to work out differences.
First thing you must know is, when you put in your weight, it needs to be your lean body mass, or else this diet isnt going to work aswell for you as it should,a lot of people make this mistake when starting ckd.
If you dont know your lean body mass its simple to workout.
(I weighed 94kg and my BF% was 25%, so i did this 94x25%=23.5,
then 94-23.5=70.5, 70.5g is my lean body mass).

Meals per day, i went with 5 meals a day eating every 2.5 to 3 hours and not including PWO shake. And the pro/fat/carbs ratio i went with was 45/51/3.
Remember you can adjust these ratios as you see fit to how you are feeling with the diet, all the info for filling out this calculator are on the same page you download it from, just remember to put your lean body mass in!!!


So here is what i got.
Total nutrients per day
217gpro/109gfat/14gcarbs/1910cals

Total nutrients per meal
43gpro/22gfat/3gcarbs/382cals

Total for carb up days
133gpro(min)/62gfat/524gcarbs/4000cals max(I decided to have this as my max cals, so i was still eating semi clean for carb up)

So all i have to do is make sure my daily keto meals fall into the 43/22/3/382cals mark.

Next thing was i had to work out my training split.
This is what im going with.

TRAINING SPLIT
SUN am Cardio 40mins +
pm -
MON am 40min Walk
pm Quads + Calves
TUES am 40min Walk
pm Chest + Biceps
WED am Back + Triceps
pm -
THUR am 40min Walk
pm Shoulders+Hams
FRI am -
pm Depletion Workout Full Body
SAT Carb Up Day

When i say walk i either hit the treadmill on bout 6% incline for 40mins making sure my heart rate sits bout 120-130bpm or if i hit the road or a bushwalk i keep a decent pace, NO RUNNING.
Sunday cardio is still just another walk at this stage, but im thinking bout using HIIT sprints, just learning bit more about it first.

Nice mate,

I am doing keto also. How are your energy levels?

For supps im using the basics

Creatine Mono
Fish oil caps
Multivitamin(swisse)
WPI (i've got evole wpi and horleys ice for now, i usually buy a new type each time just to mix it up and find what i like best)
Metamucil fibresure
Dextrose (5g PWO shake)
I still have a tub of xtend left from my bulk and if i feel my recovery's down i have a serving or two at night, not very often though.

Boring i know, but this is all i need, i enjoy taking pre workout supps like superpump, etc. But i feel it messes my training patterns and i build up a tolerance quickly and then when i come off them im weak and trainings shit.

Originally Posted by mattybee

Nice mate,

I am doing keto also. How are your energy levels?

Cause its been the first 14 days and you skip the first carb up, i was pretty messy towards the end of the fortnight, but i still had some mad sessions,
Best thing bout this diet is getting to sleep at night, getting in a good 8-9 hours uninterupted sleep now.

Ill keep posting later tonight, ill put in a weeks worth of training and diet samples, till then..........

I'll be following you bro. Keep it up!

interesting comment about the good sleep.

When i diet my sleep goes down the toilet

Originally Posted by DAVA

interesting comment about the good sleep.

When i diet my sleep goes down the toilet

I had sleep issues before starting the diet so this diet seems to of helped.
I was very sensitive to caffeine, but now im drinking 2cups of coffee and green tea a day.

So im going to skip the first week cause it was a whole lot of getting things right and start off with tuesday in the second week.

6.00- Wake up and straight off to the gym without any food, no protein shake, no bcaa's, nothing. I hit the treadmill for 40 mins, kept varying the incline and speed to keep my heart rate at 125bpm approx, can get quite boring so a decent playlist on the ipod comes in handy.

7.30- First meal i always start off with some eggs. I made a quick protein pancake

1 large egg
2 egg whites
1/2 scoop WPC (natural no flavour)
1 Tbs cream cheese
25g parmesan cheese
20.7gfat/40gpro/2.4gcarbs/363cals

Also two fish oil caps, 1 multivitamin

10.30-Meal 2
1 serve of Horleys Ice in water(30gpro)
1 tablespoons of sanitarium natural P/butter
1 teaspoon of metamucil
12gfat/37gpro/2gcarbs/278cals

1.30- Meal 3
150g chicken breast
1/4 cup walnuts
18gfat/40gpro/3gcarbs/323cals
(I flavour the chicken with herbs and spices, watch the labels on the spices some of the premixed types contain sugar, etc)
2 fish oil tabs

2.30- Weights session
Chest and biceps-

Incline smith press 5sets/8-12reps
Flat db press 5/8-12
Pecdeck 5/8-15
Barbell curl 5/8-15
Barbell 21's 3/21
(I'll log how heavy im lifting in the weeks to come, just wanna get the outline down first)
I do my weights sessions for around 50 mins sometimes i get through quicker, depends how im feeling.

PWO shake- As soon as i finish my last set
1 serving of Evolve WPI (35gpro)
1&1/4 teaspoons of dextrose(5g)
5g creatine mono
0gfat/35gpro/7gcarbs/173cals

4.30- Meal 4 approx 1 hour after PWO shake
125g chicken breast
25g grated parmesan cheese
1/2 Tablespoon of sour cream
25g gouda cheese
21gfat/45gpro/1gcarbs/378cals

7.00 Meal 5
100g topside beef heartsmart
1 Lean beef sausage
1 kraft singles extra tasty
1 Tbs avocado
22gfat/39pro/2gcarbs/355cals
2 fishoil caps

9.30-
So i committed to having 5 meals per day, but if im going to still be awake for more then 3 hours since the last meal i start thinking bout becoming catabolic, probably not a big risk but i like to be safe, so ill have another small meal before bed. Especially if theres leftovers on my daily macros.

Meal 6- Protein pancake
3 Large eggs
3/4 scoop WPC
1/2 tsp natural cocoa
1 tsp splenda
15gfat/42gpro/3.3gcarbs/315cals

Daily totals-
108.7gfat/243gpro/13.7gcarbs/2012cals

So i was a bit higher on the protein and calories then prescribed, but that can be easily fixed, also my last meal was a bit heavier then say the 2nd, so i could switch them around, so theres less in my stomach before bed.

Just looked at the clock and its taking almost 2 hours to type this up and transfer the macros, so new plan im gonna start logging from tomorrow and miss the catch up, this still should be a decent days outline for a keto diet

Im also gonna throw in some of my own little tips when i can, just to make things easier.

Just little things like using prep days, to cook and portion your food rather then working out servings everymeal.

Also note that if you want to be serious bout getting this diet to work to its best, you need to be pretty accurate with your servings no guesswork, that means getting measuring utencils and a set of kitchen scales, doesnt need to be some $350 digital set that your mate uses to weigh his dope with, i found a $30 analogue set at one of those kitchen stores, was missing the bowl for it so marked down from $50, bargain..

Anyone else got tips feel free to add, my motto is work smarter not harder

whatis CKD?

its either Cyclic Ketogenic Dieting

or Chronic Kidney Disease.......

If its the second one then this thread is going to get very interesting....