I use fitday.com . Free registration. Good stuff

looks like ur current keto diet works well on u huh... maybe i should alter my diet too...only protein & vege....no carbs (except veggies)...

erm protein + vege very hard to meet daily calorie requirement ler. see how much fat i eat in a day ? i cant recommend cyclical ketogenic diet (ckd) to you yet cause it takes a lot of calculations and readjustment to ur diet. you may even balloon up if you're not careful. it's a scary diet too with all the butter and mayo and full-fat cheese.

maybe after cny?

do u feel full with CKD diet? anyway...do u have constipation problem since ur diet mainly made up of protein and less fiber?

Yup, very full. Am still tweaking the macros (fat / protein /carbs ratio) so dont take my diet as THE ultimate ckd yet.

I actually go to toilet less with CKD. Once a day to make cake . On regular diet I'd go two times a day or more. And eh I still maintain the same number of vege servings . It's about taking more fat, less carbs and not more protein and less fibre. I try to eat 1g of protein per bodyweight in pound (approx 125g/day) everyday.

The basics of CKD are inducing ketosis & carbs cycling - less than 30g carbs on normal days (5-9 days depending on glucose tolerance lvl) and tonnes of carbs on carb-up day.

Basically just like my December diet minus the milk. It feels natural cause I've always known that my body can process fat better than glucose. And I've never fancy whey with HL milk anyway (too sweet for my liking, had to dilute it everytime).

And again, its not for everyone

wow...with ur current diet u can still 'visit' the toilet once a day...guess what..with the amount of veggies & fruits i had everyday...plus tonnes of water...sometimes i hardly visit the toilet once a day...

yah..everyone's body is different and special...what suits u might not works well on me...since ur body is insulin resistance guess this may be the reason y CKD works wonder for u...

bought a weight loss product 1 year back...still have 6 days supply left (the whole box is for 10 days supply)...this have to be taken with protein diet....think of finishing it....

1st & 2nd day - only eggs are allowed. 2-3 eggs each meal preferably fried.
3rd day onwards - any protein food (any style) & suffient oil in cooking. No fruits & vege.

still struggling whether should go on or not..coz what concerns me is that after the 6 days protein diet I'm afraid when i resume my regular diet my weight will pound back.

This post has been edited by shadowjass: Feb 1 2007, 08:47 PM

Thursday, 1st February 2007 - Keto Day 4

Workouts
-Rest

Meals & Supplements

10:30am - 190kcal 13 1 17
- McDonald's cheeseburger (no bun)
(beef patty, 1/2 tbsp tomato sauce)

3:00pm - 520kcal 47 0 (2g fibre) 23
- 100g of ground beef
- spring onion + garlic
- Romaine lettuce
- 2 tbsp olive oil

5:00pm - 420kcal 31.5 3 24
- whey
- 6tbsp of heavy cream
- a packet of Splenda

8:30pm - 163kcal 7 0 23
- Grilled salmon (with bones)

2:00am
- 2 x Fish oil
- 2 x Milk thistle capsules

Total : 1293kcal, 98.5g fat, 4g carbs, 87g protein

This post has been edited by Syd G: Feb 2 2007, 10:11 AM

Friday, 2nd February 2007 - Keto Day 4

Workouts
- Triceps, back, shoulders

Meals & Supplements

9:30am - 337kcal 37 4 19
- 2 whole eggs (scrambled)
- 3 pcs beef bacon
- 1 tbsp butter
- Multivitamin

1:30pm - 397 kcal 37 3 12
- Ramly Chicken Patty
- 1 tbsp butter
- 1 tbsp mayonnaise

4:30pm - 120kcal 1 3 24
- whey

8:00pm - 259kcal 10 10 33
- Maggi curry soup
- 100g of lean chicken cutlets
- 1 whole egg
- 2 cups of steamed broccoli

12:00am - 95kcal 8.5 3 3.5
- 1tbsp peanut butter

1:00am
- 2 x Fish oil
- 2 x Milk thistle capsules

Total : 1208kcal, 93.5g fat, 24g carbs, 91.5g protein


This post has been edited by Syd G: Feb 3 2007, 01:15 AM

Saturday, 3rd February 2007 - Keto Day 6

Workouts
- Gosh, did a lot of stuff with PT. Mostly correcting forms. Nothing major tho.

Meals & Supplements

10:30am - 304kcal 31 4 22
- 2 whole eggs (scrambled)
- 4 pcs beef bacon
- 1 tbsp butter
- Multivitamin

4:00pm
- dex
- whey

5:30pm - 394kcal 33 0 (2g fibre) 23
- 100g of ground beef
- spring onion + garlic
- Romaine lettuce
- 1 tbsp olive oil

8:30pm - 208kcal 7 6 28
- Sup lembu (stomach lining + lungs + liver + beef cubes)

Still need at least another 400kcal before I sleep. Ohnoes .


Things

- Hit another bottom bf level - 26%, canceled one March 2007 to-do-list


This post has been edited by Syd G: Feb 4 2007, 11:28 AM

Sunday, 4th February 2007 - Keto Day 7

Workouts
- Rest rest rest. Big day tomorrow

Meals & Supplements

11:00am - 304kcal 31 4 22
- 2 whole eggs (scrambled)
- 4 pcs beef bacon
- 1 tbsp butter
- Multivitamin

1:00pm - 126kcal 9 2 8
- 1/3 Canned sardines + sweet soy sauce

5:00pm - 420kcal 31.5 3 24
- whey
- 6 tbsp whipped cream
- Splenda

8:00pm
- 2 x LS7

8:30pm - 798kcal 42 46 56
- Ikea 10pcs meatballs (+ cranberry sauce, + cream sauce, + boiled half potato)
- 1 x CoQ10

11:00pm
- 2 x Milk thistle capsules

11:45pm
- 2 x Fish oil
- 1 x Psyllium husk

Total : 1648kcal, 113.5g fat, 55g carbs, 110g protein.

Things
- Upped carb (potato) to test whether it will kick me out of ketosis or not.


This post has been edited by Syd G: Feb 4 2007, 11:49 PM

hey is keto really useful....u eating so much oily fats....

Monday, 5th February 2007 - Keto Day 8

Workouts
- 1 hr RPM

Meals & Supplements

8:30am - 395kcal 32 5 24
- 2 whole eggs (scrambled)
- 3 pcs beef bacon
- 4 pcs beef pepperoni
- 1/2 tbsp butter
- 1 x Multivitamin, CoQ10, Phsyillium husk

1:30pm - 359kcal 32 2 (3g fibre) 15
- Ramly Chicken patty
- 1 tbsp mayonnaise
- 1/2 tbsp butter
- 1 cup of steamed broccoli

4:00pm 120kcal 1 3 24
- whey

7:0pm
- 2 x LS7

7:30pm - 136kcal 8 12 4
- 1/3 of a slice of SR Marble Cheesecake

9:30pm
- dex
- whey

10:00pm - 445kcal 30 21 24
- KFC (1 thigh & 1 rib) - with skin
- coleslaw
- extra cheese sauce + chilli sauce

12:00am
- 2 x Fish oil
- 1 x Psyllium husk
- 2 x Milk thistle capsules

Total : 1455kcal, 103g fat, 40g carbs, 91g protein

Things
- Ketostix still positive this morning. Didnt get kicked out despite having 55g carbs yesterday. Cool

- Felt like crap during RPM, shaking like crazy afterwards but fixed that with dextrose pwo.

This post has been edited by Syd G: Feb 6 2007, 02:49 PM

gonna do some research about CKD during hols.

This post has been edited by shadowjass: Feb 5 2007, 07:25 PM

Trying to see what workouts you do weekly, maybe can follow sikit lare.

The RPM, is running right? How fast do you run at usually?

This post has been edited by zeist: Feb 6 2007, 12:29 PM

Tuesday, 6th February 2007 - Keto Day 9, [P] Day 1

Workouts
- 1 hr morning Yoga (7am!)

- Biceps n chest in the evening. No energy. Carb loading on Thursday.

Meals & Supplements

6:30am - 347kcal, 27 5 21
- McDonald's Sausage McMuffin with Egg (no bun)
- Coffee (sugarless, creamless)

8:30am
- whey
- 1 x Multivitamin, CoQ10, Phsyillium husk

11:30pm - 272kcal 16 24 8
- 2/3 of a slice of SR Marble Cheesecake

3:00pm - 82kcal 7 3 3
- 10 medium raw Almonds (sedap! )
- 1 x Ponstan 500mg

6:30pm 120kcal 1 3 24
- whey

8:30pm (post-workout)
- dex

10:00pm
- Tomyam seafood (crab + king prawns + sotong)
- 1 cup of white rice

12:00pm
- 1 tbsp of peanut butter
- 3 x Fish oil

Things
- Bleh. It's the time of the month again. And right when I wanted to train my biceps n chest. Morning Yoga was the bomb. Will permanently include it in my schedule.

- Havent been measuring myself @ the waist area in a while. Did it yesterday. Oh. My. God. 28" now (32" before dieting). Havent been this small since I was 13. Hit another rock-bottom weight of 55.9kg this morning (26.5% bf, lost water I guess). Gosh am so loving CKD!

This post has been edited by Syd G: Feb 8 2007, 12:35 AM

getting smexy eh ?

hm.. i need to clean up my diet.. juz had a choc doughnut..

Check out http://forum.bodybuilding.com/forumdisplay.php?f=61


RPM = indoor cycling class. Ultimate calorie burner

How fast? I havent been running in a while cause it hurts my calves too much so I cycle more. Last I checked I clocked around 3.8km in 30 minutes including 5 mins warmups. Did 7km something in 1 hour 2 weeks ago. If I go for stamina (run for moderate speed and maintain being breathless without passing out) I could last a total of 6 minutes on 10km/h - which is nothing great, really.

Usually my workouts are as follow :

Weights :
Day 1 - Biceps + Chest
Day 2 - Triceps + Back
Day 3 - Legs + Shoulders

Classes :
- At least 1 Yoga/Pilates/BodyBalance class a week (flexibility n core strength training)
- Trying to attend at least 1 Bodyxxxxx (BodyJam/BodyPump/BodyCombat/BodyStep/BodyAttack) a week. Failed everytime heh
- Aiming for 2x/week RPM. Last week managed to do only 1.

Cardio :
- 1 normal session a week (30 mins, moderate speed)
- 1 endurance session a week (1 hr, slower speed)
- 1 stamina session a week (10 mins, high speed), sometimes I do interval


My workout aint the best but usually I plan whatever I wanna do in advance. My school timetable follows FF's classes, for example no class after 6pm on Monday (to attend RPM) and no morning class on Tuesdays (to attend morning Yoga).

---

Added on February 6, 2007, 3:21 pmOh my, YES! So far so good

A cheat meal once in a while is okay

This post has been edited by Syd G: Feb 6 2007, 03:21 PM

eik... seems like we are on the same bodypart split

Nice, but the small gym that I go to, they have only the bicycle machine, other than that no more, but since I go jogging daily, no problem.


Day 1 - Biceps + Chest
Day 2 - Triceps + Back
Day 3 - Legs + Shoulders


Jay Cutler's
Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves
Day 5: Off
Day 6: Repeat cycle

Almost the same. . The one in bold are extras, need to check them out.

How many days do you rest in a week? What do you do on Day 4, 5, 6 and 7?

I'm trying to follow Jay Cutler's training program.

Day 1, 2, 3 and 4 workout, Day 5 rest, Day 6 repeat Day 1 exercises. And day 7 rest day?

I'm thinking of for Day 5 and 7, I'll just go swimming and jogging. Day 1, 2, 3 and 4 can only do swimming.

You usually workout in the evening or at night? I go to bed pretty early at 11pm, latest 12am. I wake up early at 7:30am or 8am. I need to re-arrange my timetable again.

Another question for Pre-workout, let say your training is at 1pm, what time do you eat usually?

This post has been edited by zeist: Feb 7 2007, 01:02 PM