My race to 9% BF - CKD  

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equi30
(@equi30)
Active Member
Joined: 5 months ago
Posts: 5
26/09/2018 6:30 am  

Hi!

I’m trying a CKD for the first time.
My stats are:

Height: 5”5
Weight: 180 lbs
Bf: 12%

Regarding cals, I’m trying to get 2000 cals a day, with the protein and fat macros being 40% P, 60% Fat.

From Monday to Saturday my meals are:

- Meal 1 : 60gr Whey + 15gr olive oil = 50gr P, 15gr Fat
- Meal 2 : 30gr Whey + 10gr olive oil = 25gr P, 15gr Fat
- Meal 3 : 150 gr meat (beef, turkey or chicken) + 25gr Olive Oil + 50gr green veggies (leef, cabbage, etc) = 35 gr P + 25gr Fat + 15gr carbs (From veggies)
- Meal 4 : 30gr Whey + 10gr olive oil = 25gr P, 10gr Fat
- Meal 5 : 30gr Whey + 10gr olive oil = 25gr P, 15gr Fat
- Meal 6 : One tuna can in olive oil + 50gr green veggies (leef, cabbage, etc) = 20gr P + 15gr Fat + 15gr Carbs carbs (From veggies)
- Meal 7 : One tuna can in olive oil OR 2 eggs = 20gr P + 15gr Fat

This gives me aprox: 200gr P + 110gr Fat + 30gr Carbs.

Carb up in Sunday:

- 500gr carbs (mainly raw oats) + 250grP

“Supplements ” :

EC Stack 2 times at day (At 10h and 14h) - dose: 30mg E + 300gr C
2,5 mg yoimbine + 100mg cafeine
2 multivitamin

I’m doing a 5-week cycle of 150gr Prop EOD.

Cardio:

M, W, F : 45m kick boxing + 15m jogging
T,T,S : 45m Weight training + 30m jogging

Objectives: Reaching 10% (9% if possible), ideally maintaining weight (although I’m prepared lose 10lbs to reach to the desire BF).

Can you guys advise me ? Lyle (ideally) JGUNS, etc ???


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trip
 trip
(@trip)
Active Member
Joined: 6 months ago
Posts: 7
26/09/2018 7:13 am  

imho, if it's your first time and at 12%, with using eca and that much cardio, should be no problem at all

good luck


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liftsiron
(@liftsiron)
Estimable Member
Joined: 6 months ago
Posts: 199
26/09/2018 8:07 am  

I think that you will meet your goal but I don't advocate the high fat diets. You can get every bit as lean as quick on 55% protein, 30% carbs and 15% fats and I believe that you retain more muscle as well.

liftsiron is a fictional character and should be taken as such.


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JPINZ
(@jpinz)
Active Member
Joined: 3 months ago
Posts: 5
26/09/2018 8:48 am  

- Meal 3 : 150 gr meat (beef, turkey or chicken) + 25gr Olive Oil + 50gr green veggies (leef, cabbage, etc) = 35 gr P + 25gr Fat + 15gr carbs (From veggies)

I would stick with the turkey or chicken, and would drop the olive down a couple of grams, like lift said you really dont need all that much.


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