Grams of protein required are 1g per lb of lean body weight. So if you are 200 lbs @ 10% bf, you would take 10% off of 200 which is 20 lbs...for a total of 180 g protein per day. ONE GRAM OF PROTEIN IS 4 CALORIES. So 180g x 4 = 720 cal.


Anyway, moving right along, you will need at least 60% of your daily calories from FAT in order for the diet to work.

In addition, you will take in NO MORE than 20g carbs per day TOTAL (all from green veggies or nuts/nut butter)


here is my CKD


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

this is definitely dehydration.

You need to CONSTANTLY hydrate when performing intense physical activity. You can also try gatorade or any other sports electrolyte drink to see how that works for you. There are better ways that are more time consuming, like bringing water with added dextrose + sodium + magnesium + calcium...but it takes a lot of time to make and tastes terrible.

Sounds alot more simple that previously thought.. I was looking at it too deep.. So its basically a high fat, high protein, low carb diet..

What benifit does the carb load day and cheat day have?

carb load day is REQUIRED for any CKD diet

The carb load replenishes glycogen stores and resets the body's ketosis enough to allow for muscle maintenance as well as continued fat loss.

cheat day is more of a mental thing than physical. It replenishes glycogen as the carb day, and helps reset, but also gives you a chance to enjoy yourself.

Hey there...please follow these guides below:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide

Hey, I've been working out for a bit now and I do see small progress, but I feel that the rate I'm going may not be fast enough and my goal is to gain a lot of weight.
I've talked to you before and even though you suggest me supplements, I still stayed away from them :/.

On a daily basis, I eat about 70% of what makes me full 7x a day.

My meals as of now have been --

Breakfast - 4 eggs + Whole Wheat Bagel ( or, 4-5x Whole What Bread ).
Food 1 to 5 - Rice + (Chicken / Flat Iron Steak) + Broccoli. ( For some reason this Walmart sucks so sometimes they sell certain veggies im looking for and other times they don't ).
-- On other occasions, I switch it up and cook Spaghetti with 1LB of meatballs, and I finish it before the day is over for Food 1 to 5.
-- I also eat about 4 Whole wheat bread with Tuna in substitute for one of these Food 1-5 when I get lazy.
Food 7 - Greek Yogurt + Handful roasted almonds (around 10-15); I tried cottage cheese but it tastes nasty I couldn't handle it.

I was also told by my doctor that I have high cholesterol for my age ( I've heard that too many eggs could encourage this problem, I'm not an expert at health so I'm trying my best on finding the information before hand, but I receive so many different answers ).

Also, each time I've worked out I feel soreness. Am I suppose to extend myself each time like this to where I feel more and more soreness? Also, how many days should it take to recover or before I repeat the exercise that hits for those certain areas.

This post was edited by RecenT on Feb 22 2011 01:01am

Haha gotcha, thanks man!

Hey there. First things first, diet looks good - but if you feel that you aren't making good gains, try to increase the macros even further. An easy way would have having a protein shake 3x a day with or without meals (but most importantly POST workout).

secondly, high cholesterol has NOTHING to do with eating eggs...that's total BS. High cholesterol in the blood comes from excessive saturated fat and lack of good unsaturated fat.

To solve this problem, take NOW! Super Omega 3-6-9 (2 pills) with every meal, and/or at least 1tbsp of olive oil with each meal. Not other oil, OLIVE OIL (preferably extra virgin first cold press).

If you follow this, you will bring your cholesterol way down in a short period of time.

Hey Raynor,

Variety, how important is that?

How should I variety when workouting at a gym?

At the moment, I'm doing the Hypertrophy program you gave me.

Should I switch any excersices, or program?

When, and so on?