Step By Step Keto Diet Plan (CKD)

[meriaiza]

I always read in magzines and on internet people talking about bodyfat%.For example somebody says that he is 190 pounds with 10% bodyfat.My question is how do you know your bodyfat 10%?????I weigh 170pounds but have no idea what is my bodyfat%.

[MaggioMuscle]

I was thinking of posing some of the biology and dangers associated with this diet. Seems there have been a lot of questions along these lines. Would you like me to? If so, send me a private message.

[Danimal]

What type of lifting and cardio workouts are best to use in conjunction with this type of cutting diet?

[Danimal]

Originally Posted by meriaiza

I always read in magzines and on internet people talking about bodyfat%.For example somebody says that he is 190 pounds with 10% bodyfat.My question is how do you know your bodyfat 10%?????I weigh 170pounds but have no idea what is my bodyfat%.

There are a few different ways to calculate body fat % with some being more reliable than others.

One very accurate method is called Body Average Density Measurement and involved being weighed underwater and an accompanying equation to calculate lean body mass.

A simpler test for measuring body fat is the skinfold test, in which a pinch of skin is precisely measured by calipers at standardized points on the body to determine the thickness of the subcutaneous fat layer, and converted to body fat percentage by an equation. This method is criticised as the accuracy is dependent on application of the test. There is room for inaccuracy dependent on who is applying the test. It can be useful as a measure in body composition change over a period of time (provided the test is carried out by the same person with the same technique) but will not give an accurate reading of body fat percentage.

Also, there is Bioelectrical Impedance Analysis This method can be conducted accurately in the laboratory or at home with less accuracy, though this version is more affordable. The general principle behind BIA: two conductors are attached to a person's body and a small electrical charge is sent through the body. The resistance between the conductors will provide a measure of body fat, since the resistance to electricity varies between adipose, muscular and skeletal tissue. Criticism of this medthodolgy is based on where the conductors are placed on the body; typically they are placed on the feet, with the current sent up one leg, across the abdomen and down the other leg. As men and women store fat differently around the abdomen and thigh region, the results can be less accurate as a measure of total body fat percentage.

[Mr.Awesome]

I have done this diet before. It really works.

Dan Dauine, wrote a book on this diet called, BodyOpus.

It is a VERY good read! You guys should check it out. The book is based on this diet, but is goes into workouts, supplements, cardio, etc.

[lussipilz]

I was just curious, did I do the right formulas and equations to figure out the specs for my ckd diet plan?

5’9
220lbs
30% body fat
66lbs fat
154lean mass weight

2700calories to lose weight
210gs fat per day
154g protein per day
616protein calories per day

[Conan53]

I'm 55 yrs old and have been lifting for @ 20 yrs. Over the course of this time I've used the same diet to get down to competion weight. That is until recently. The past few yrs I've found it more and more difficult to take the fat off. But I've read most of the threads about this CKD. And this last Monday I began the diet. I began at 227.5 lbs @ 13% BF / 195 lbs LBM. This is only Thrusday and I've lost 2.5 lbs. No this isn't water weight. I drink a minimum of 1 gal of water a day. 65 % fat, 35 % protein. I eat bacon, summer sausage, mozz. cheese, 2 flax oil tabs and 2 tblspn of canola oil each of my 5 meals. Chicken is my choice of protein, usually. With 8 eggs and fresh mushrooms as my last meal. I do have a protein shake P/WO with 2 tblspn of sugar mixed in it. My wife is a nurse and is real upset that I would put this much fat into my body, clogging up my arteries. But I don't believe this will happen in the short time. I plan to stay on this diet for 4-6 weeks or until I reach 215 lbs. I won't compete until the fall, but I want to get my weight down to a reasonable number. I usually go on stage at 203-205 lbs. The only question I had in the beginning was; there is protein in each of the fatty products I'm eating. Should I include their grams into the total protein intake. I decided that it was that relevant and didn't. I figure I should be getting 1.5 grams of protein per lb of lbm anyway.

[Beatin Guts]

do you think this diet would be benificial for a girl as well. My girlfriend is trying to cut a little fat maintain muscle for a ring girl thing she has next month and i get her only eating 960 cals to loose and 1375 to maintain....is the 960 a little to low?

[ryan22nd]

where is a list of protein-foods i can eat?
where is a list of fatty- foods i can eat?
what type of excercise is best? areobic? anerobic?
- was told that doing weights prior to cardio is a good way to get into the fat burning zone frist..? ive also been thinking about going to the gym twice a day, getting up early and doing my cardio for a hour or so then going back in later and gettting pumped up on the weights..??? any help would be much apprechiated... my aim at the moment is primarily to cut my body fat, retaining my mussel as best as possible, ideally getting my sex pack ready for the summer! X

[ryan22nd]

where is a list of protein-foods i can eat?
where is a list of fatty- foods i can eat?
what type of excercise is best? areobic? anerobic?
- was told that doing weights prior to cardio is a good way to get into the fat burning zone frist..? ive also been thinking about going to the gym twice a day, getting up early and doing my cardio for a hour or so then going back in later and gettting pumped up on the weights..??? any help would be much apprechiated... my aim at the moment is primarily to cut my body fat, retaining my mussel as best as possible, ideally getting my sex pack ready for the summer! X

[badgagt]

That diet sounds amazing for cutting BF% .. But it does not sound like a diet I would want to follow for longer than a month. I'll just stick to eating clean 6 days a week and having 1 cheat day..

[vassille]

for sure! I tried it and I couldn't do it. If you want to cut fat pick a day or 2 and cut your carbs to about 100. THat's as much as I can cut my carbs

[ASTEBBS]

This plan(write up) is probably the best I've seen and it works the best as well. The only thing I would comment on is that people might get from the weekend carb load to eat "whatever they want" for the carbs. If you eat tons of pizza and white bread and taco bell you will be defeating the purpose. The best bet is to stay with vegetables, wheat bread, fruit, whole grains, etc......

[Betrayal]

There has got to be something seriously wrong with either my math or this, I followed everything it says, and it came out to this:

Facts:

My lean mass weight is 122.1 pounds
My total weight is 143.3 pounds
My body fat is 14.8%, or 21.2 pounds

So far, so good, all true.

My total daily calorie intake should be 2149.5 (total weight*15). Of which he recommends we take away 500. So that'd leave me with a daily intake of 1649.

Taking into consideration that he says I should eat 1g of protein per pound of lean body mass, it means I should eat 122 grams of protein a day, which would be equivalent to 488.4 calories (considering that every gram of protein "is" 4 calories)

So now we take away those 488.4 calories from the 1649 and it means I should be eating 1160.6 calories. This 1160 calories in fat would be around 130g if Im not wrong (again, considering that every gram of fat "is" 9 calories).

Thinking about the fact that on workout days, it says I shouldnt eat any fats or carbs, it means that in those days, I would either only eat 122 grams of whichever protein Im eating (which would be barely any food all day long) or that I should eat the whole 1649 calories in protein.

I understand that 130g of fat are not strictly 130g of something specifically, let's just say that for example, a pack of 240 g of bacon (which I dont really eat, it was just the first thing I saw in the fridge) has 22.9 g of fat. But it still seems like 282 grams of fat, proteins and carbohydrates (130g, 122g and 30g respectively) don't really sound like a lot of food to be honest.

If someone could take a review at this and tell me if I got it wrong or something please let me know. Thanks in advance.

[Betrayal]

OK, is it SERIOUSLY that hard to reply to the previous post? It was just a question, I know Im a noob in the forum but Im never gonna be anything else than a noob if no one actually replies with any answers, just asking for some help here, if I wouldnt be interested I wouldnt have calculated all that or wouldnt even be registered.

[GangUnit]

this is a great write-up. very clear, concise and insightful. it's a shame members like fadi don't frequent on here as much as they used to. this board needs good information like this from experienced lifters.