DonkieKong's (it's on) Thread

Great progress and great reflection on the scale

Oupa wrote: Great progress and great reflection on the scale

:lol: have an eye for detail there hay...

The only other person who lost as much as weight as you this week took brooklax!

@Furk: Your body releases insulin based on the level of your blood glucose levels. This varies all the time. For example if you eat a sandwich versus eating a hot fudge sundae, the amount is vastly different especially if you are more insulin resistant. I you dont believe me you can take your own bloods to verify this.
I know where you get that keto statement from but it is just an opinion of the author, and not one I share based on other opinions and my own anecdotal evidence. Besides that, it just doesn't make sense to me. The moment you can use carbs you can build muscle, just like on a Cyclical keto diet you can make some gains. The amount of fat you put on is greatly determined by the amount of calories you eat, so if you up this gradually and watch your individual macros based on what you know of your body you will certainly not gain fat but still gain proper muscle.

Mason Might wrote:

Oupa wrote: Great progress and great reflection on the scale

:lol: have an eye for detail there hay...

i dont miss anything buddy

Hay guys thanks so much for each and every ones support I really appreciate it , it makes this diet and hard work that much easier

With every motivational message I get from you guys I have that boost to get up in the morning and do my fasted cardio and work my ass of in the weights later on in the day

Btw I'm sure oupa was a sniper in the army haha

This morning just out of curiosity I decided to measure my arms , and for some reason they are a cm smaller than 2 weeks back

Did I start burning into muscle with the fasted cardio?

No buddy, you lost a cm of fat around your biceps and are on your way to be a lean muscle machine...

Well done broseph!

Haha thank you MM you are the foundation of my inspiration thank you for all the support and motivation I'm not sure I would be able to do this on my own

My first bodybuilding trophy I dedicate to you guys ( this is in the future haha)

This answer may be easy but I think its best to ask because I make a huge Fup with my previous bulk ... When I start bulking and am in the cycle , could I do 30min fasted cardio 3 time a week to keep fat of and insure a clean lean bulk in stead of a fat adding bulk or will the fasted cardio be killing my gains?

It will only if you're not eating enough

So if I eat a decent +500 cals surplus I can do fasted cardio 3 time a week to ensure a lean bulk? So the trick is not to burn all the cals away with the cardio but also don't let the body accumulate to much fat so the cardio in necessary in a way for a successful bulk as a really successful bulk would be to add muscle mass with as little as possible fat

Are there any benefits doing cardio while bulking?

Can help with appetite, keeps ypu healthy and fit.

I think cardio 3 times a week when bulking is a good idea.

I am going to give it a shot , at least I know the gains will be lean and noticeable not hidden under fat

Oky so my weight has been stable now for a few days at between 98.5 and 98.2 and not 97 anymore

If weight los stopes , is there something I can do to speed it up again like the cheat meal or something that won't kick me out of ketosis

Some homework for you bud:

Research Cyclical Ketogenic Diet

But only read up on it, so you understand that you will be kicked out and then get back in.
Don't cheat yet, wait for Pyro to give the go ahead.

Oky thanx MM I will look into that , should I do the research on the site by using the search function or search for it on google?

And then yes we wait for pyro as he will know best

I told you not to weight yourself every day. I will comment on your weight once a week. It's like a doctor working with a hypochondriac who wants an EKG because he felt a strange feeling in his chest this morning.

I have been reading up on the Cyclical Ketogenic Diet and it does not sound like a bad idee but! I am not ready to start it just yet

It feels like I got great results last week and zero results this week , but I am giving fasted cardio another week to do its magic and still staying away from the carb up till next week , if I don't get any results this week with the fasted cardio I know my body is then telling me its time to change

After next week I may be interested in trying the Cyclical Ketogenic Diet and doing my carb up on mondays as I will be doing back on a monday

But so far I am still sticking to the keto and not doing the cheat meal , keeping to my diet and giving this week another shot at fasted cardio

Should I maybe swap the peanut butter for some other tipe of fat? Any suggestions??

I'm really sorry pyro but for some reason I can't stay of the scale but this week I won't get on it again , I'll weigh my self only again next week sunday

I'm not sure what you current diet consists of, but mozzarella cheese, cheddar cheese, and plain cream cheese all have low amounts of carbs in them and roughly equal amounts of fat. I'm not sure if the dairy will be a problem though.

As i'm sure you've seen, i'm also interested in the CKD. Your calories are deficient, but i'm curious about using the CKD to bulk with 300-500 kcals surplus...

Anyway, i hope the cheese helps.

Hai guys hope all is going good , I have drop a lot of weight and I will be weighing tomorrow morning and posting results

Struggling with some stubborn body fat now and I think its time for a change have been on straight keto for a long time now

Could someone please help me how to exactly correctly do CKD as I want to give this a bash for 4 week

Hi dk
Hope this helps

First 3 weeks

With CKD:

Weight (lb) × 12g/lb = Net cal/ day

Protein intake: weight (lb) × 0.8g/lb = ....g of protein/ day

Carbs: Max intake 30g/ day
Eg 10g × 4g/lb = 40 calories/day

Fats:
Net cal-pro cal-carb cal = fat cal

Fat cal ÷ 9 = Fats intake (g)

Get the figures there for you body. If protein intake is less than 150g them make it 150g.

F-P-C
60%-35%-5%

No carb up for first 3 weeks. You need to choose between a 24 or 48 (36) hour carb up

Oh sorry

Protein (g) × 4 = calories/day

I don't want to over do my carb up for my first 4 weeks , so ill go with a 24 hour carb up every sunday or Monday

(Weight (lb) × 12g/lb = Net cal/ day) is this my lean body mass or my total body mass

On my re-feed carb up day should I replace my fat cals with carbs , but with the same caloric value?

What tipe of carbs do I use on a carb up day and do I use dextros post workout or a solid meal like rice crispies or coco pops post workout

Weight this morning = 97.3kg and I am super disappointed because I have been doing 40min fasted cardio in the mornings and 20min after each workout and to loose 500g form all that hard work is just disappointing

So this must be my body telling me to try something new and that is why I am trying the CKD diet from monday

Carb up should be 8 to 10g of carbs per kilogram. This would be lean mass. That amount of carbs is eaten over the duration of your carb up. It should be 36 to 48 hours. It's important that you do not eat more grams of fat than what your body weight is per day. Your carbs take over the kcal of the fat you would eat. Stick to clean complex carbs. Post workout carbs need to be quick absorbing; I'd just have a POWERade. This is immediately. The in 45 or so minutes I'd try have a proper meal.

Do not weigh yourself after a carb up... Your muscles and liver will have stored glycogen and you will weigh more.

Your calories stay the same as what you are consuming now. Protein stays the same as what you are consuming now.

I would workout how much carbs I need, and split it over your meals. Check to see if your kcals are in check, then go for it. If your kcal are too high then adjust them to fit your needs.