Alright, Bob, let's get this ball rolling

[Grizzly]

Alright, it's getting close to game time, so I want to get this as straight as possible.

Monday, I will wake up and either beat the heavy bag and jump rope for a while or I will do some conditioning work on the track(sprints and what not).

After that, the omelette I described earlier sounds good for breakfast. I figure I can also eat a couple pounds of beef(not super, super lean but the super lean stuff) and maybe some tuna. Whatever will add up to 400g/pro.

Doing it that way, I should end up having to drink maybe 7 shots of oil. I might also make up a stir-fry(sans vegetables...as if I eat those anyway) with some pheasant or chicken. That should help with the fat intake.

I'll workout with the ol' weights on monday so afterwards its some raisins and/or banannas. Right? On my "off" days I'll beat the heavy bag, throw knees, practice my shots and otherwise work fight type shit. Again, banannas and raisins? Yes or no?

Can I use clen and T3 with this? I could, technically, purchase some right now, but I think I'd rather order a little tren and...well, nevermind what some of the money will go towards. It's new years, I'm entitled.

Tell me about these refeeds, please, Bob. I don't really get it.

Do I have this down correctly? Is this how I'm supposed to be doing it?

 

[Bob Smith]

Sounds like you have the gist of it. Lay off the fruit after your sparing and heavy bag work for now.

Clen/T3 would make a nice addition to the diet.

The general idea to a refeed is to refill muscle glycogen while (hopefully) keeping liver glycogen to a minimum. So lets say on a Friday you do a full-body workout to make sure you are totally depleted of muscle glycogen (as well as increase insulin sensitivity). Post-workout and for roughly the next 24 hours you eat a lot of carbs, some protein, and virtually no fat. Fat intake during a refeed is a bad idea (high insulin levels and high fat intake is a bad, bad combination). Protein at 1g/lb is more than adequate. Calories should be maintenance or even 1000 above maintenance. You can try different levels to see what works best, both for fat loss, as well as for energy levels and workout intensity. Personally, I never really kept track of my nutrient intake on refeed days, but its easier to make adjustments if you know what/how much you ate. 24-30 hours for a refeed and then youre back to low carbing it. About the only fat you should have during a refeed is your fish oil caps.

Lifting workouts are best done on Monday (heavy), Tuesday (heavy), and Friday (light).

 

[Grizzly]

Ok, so if I'm not eating carbs from fruit on the non-lifting days, then where do I get them from?

 

[Bob Smith]

Low-GI veggies (preferably raw and not cooked), there will always be some carbs in various foods you eat. If youre eating 3500-4000 cals, then finding 75g of carbs shouldnt be too hard.

BTW, Im gonna join you in the diet in about a week.

 

[Grizzly]

Eeeeeewwww!!!! I have to eat what? So that's what, like, spinach, broccoli, green peppers(probably not those)?

 

[willlift]

Not tryin' to jack your thread, but I have a quick question for BS. I'm going to try this ckd starting tomorrow. I planned on using Deca at 600mg/wk to help maintain mass as I don't have a problem with recovery from nandrolone nor do I get "deca dick." I've used DNP in the past and would like to use it again, but I've heard a lot that you should use a 33/33/33 macronutrient ratio when using DNP. Would you make any adjustments to the ckd for someone using DNP? My current stats are 5'5", 213lbs, 16% bf. My goal is just to get as cut as possible in the next 8 weeks (spring break), even if I do lose a little muscle. Thanks for your help.

 

[Bob Smith]

Eeeeeewwww!!!! I have to eat what? So that's what, like, spinach, broccoli, green peppers(probably not those)?

Dark green veggies are good choices. Bright veggies (yellow, orange, etc) and citrus fruits are not. Its not that bad, big guy, plus you get to eat twizzlers and pasta for your refeed.

 

[Bob Smith]

There will always be people that say DNP should only be used with a isocaloric diet (as you stated), or a high carb diet, or low carb, or soup diet, blah blah blah. Personally, I prefer it will a keto diet because, for me, as my carb intake increases, so does the amount I sweat. Will your results be any different if you use a iso vs keto diet, probably not.

Be safe with DNP bro, it can kill you.

 

[Grizzly]

Well, I wasn't able to make it to the store last night, so no omelette for me this morning. Instead, I ate some corned beef that I cooked last night.

Anyhow, you mentioned twizzlers and pasta for a carb up. Wheat or white pasta or does it matter? Any other foods that would be good. I can do both of those, really. It just might be hard keeping the calories down while eating twizzlers and pasta. I can eat pounds of both...litteraly.

 

[Grizzly]

I bought green beans, green peppers and broccoli. Are those good vegetable choices?

Also, I got some almonds and pecans. Good or not? What about the negligible carbs in some foods like eggs, nuts, etc.? Do I count them or ignore them? Let's say I end up picking up another 20 carbs from nuts, then should I lessen the other carbs? I suppose the answer to that is obvious, but I just want to make sure.

If I do keep my protein at 200ish will I be in danger of losing muscle or will everythign be kosher?

 

[Bob Smith]

I bought green beans, green peppers and broccoli. Are those good vegetable choices?

Also, I got some almonds and pecans. Good or not? What about the negligible carbs in some foods like eggs, nuts, etc.? Do I count them or ignore them? Let's say I end up picking up another 20 carbs from nuts, then should I lessen the other carbs? I suppose the answer to that is obvious, but I just want to make sure.

If I do keep my protein at 200ish will I be in danger of losing muscle or will everythign be kosher?

I Dont know about being kosher, I suppose it depends on what store you shop at.

Count all carbs, regardless of source.

I can eat a ton of Twizzlers but usually start feeling sick after the first pound or pound and a half.

 

[Grizzly]

Since I was winging it yesterday I didn't realize how hard this is. Today I've been writing it all down and I see I've only eaten 3100 calories today. I guess I'm going to have to drink more oil or something, but is it bad to not make it up to 4000?

 

[Grizzly]

Oh yeah, I forgot. YOu had said to start the carb up after my workout and then continue it for 24hrs. What if I just started it in the morning? It seems too difficult to do it the other way.

 

[Bob Smith]

Oh yeah, I forgot. YOu had said to start the carb up after my workout and then continue it for 24hrs. What if I just started it in the morning? It seems too difficult to do it the other way.

It depends on what time your workout is. You could take in about 50-75g of carbs within a few hours of your workout. That would actually help your refeed.

4k low-carb calories might be difficult, as you found out. Just shoot for 3500-4k and you should be fine. You could add in more oil or maybe a little fattier cut of meat/ground beef, or some nuts.

 

[Grizzly]

Aside from the mental release, how essential is the carb up? Does it help the diet or just help the fat-inclined, such as myself, deal with not eating anything yummy?

 

[Bob Smith]

the carb up is 100% mandatory, no exceptions.

 

[Grizzly]

Ok. Why is that?

I actually decided to carb up before I read this because the sugar plum fairies were dancing in my head. A bag of jumbo vines and a box of pasta should more or less cover it. I may add some more yummies, but we'll see.

 

[Bob Smith]

Thats not a big enough carb load, actually.

A carb-up helps with various hormone levels, nutrient partitioning, psychologically is it helpful. The main thing are the hormones and partititioning, which in turn helps with fat loss and some muscle gain (or at least prevents/slows loss).

 

[Grizzly]

Bumping this up for reference sake for all the people who want to know about keto diets.

 

[res]

Bumping this up for reference sake for all the people who want to know about keto diets.

Bob def has been a huge help in planning. I was going by the old keto and eating way too much fat during the week and the refeed. actually excited to see how much by bf has dropped in 3 weeks. only 1 of the weeks was done exactly right though. I ate so many damn girl scout cookies the first refeed i almost exploded.