OK ... So, I am finally going to get the FAQ together ... I have ideas about what I would like to include, but what would YOU guys/ladies like to see addressed?

How about something that adresses the difference between different styles of CKD. i.e. CKD, Bodyopus, Ultimate Diet, Ultimate Diet 2.0, etc.

Don't forget TKD. I had a lot of trouble finding info on that.

A section on supplements. There is a lot of good info here, but it's all really spread out and some of it contradicts itself.

Common concerns/problems

Links to good online places to buy stuff.

Hi there

I'm new here, and have fiddled with various refeed strategies. I'm trying NHE right now. (it's sort-of somewhere between CKD and TKD)

Has anyone here tried this?

How about quantities: How many calories / carbs per pound during carb up Etc.
More info on depletion excersises.
Supplements what is recommended for CKD how much and how often.
Just a few of the top of my head.
Jag

Thanks for the input, gang.

Jag, most of what you are asking I had built-in to the FAQ so far ... Still accumulating info ... I am doing some research/analysis of the various glucose disposal agents as well .. and experimenting with them myself ... using lots of lancets and glucose testing strips in the process.

See? I BLEED to help this forum ... LOL ...

Still taking requests though ... I am a few weeks away from starting to make a final product of the FAQ.

Built, Hmmm ... NHE ... could you fill us in?

Um....and could you please include some type of "Glossary of Terms"....i.e. "glucose polymers" - sounds like something used in construction or remodeling - or just plain glue! LOL I can handle any medical terminology you throw at me, but the 'gym/lifting jargon' throws my head into a spin! Especially for us females just starting out w/ lifting - men definitely have an advantage in this area! Just a thought....

Hey there Trainerdan...



Sure thing. NHE = Natural Hormonal Enhancement.

You can read about it here: http://www.extique.com/

I have a friend on another board sending me the book, but I've been following the diet loosely for about a month. I'll get stricter with it when I've read more.

Essentially, it's keto with two refeed-days a week.

For my program, it looks kinda like this:
Monday: keto diet: low carb, high fat, around 150g each of protein and fat, under 40g net carb (subtract off the grams of fibre).
Heavy workout: quad day

Tuesday:keto diet: low carb, high fat, around 150g each of protein and fat, under 40g carb.
Lighter workout: shoulders, chest, triceps

Wednesday: keto diet: low carb, high fat, around 150g each of protein and fat, under 40g carb.
No lifting

Thursday: first 4 meals, keto diet. Last two meals, about 50g carb each, low fat, high GI carbs, moderate protein (say, 20g or so protein each)
I like to have a small carb meal before my workout, and a bigger one after for this one. Moderate-to-heavy workout (Hamstrings) .

Friday:keto diet: low carb, high fat, around 150g each of protein and fat, under 40g carb.
Heavy workout: back and biceps (gotta keep that "V"!)

Saturday: keto diet: low carb, high fat, around 150g each of protein and fat, under 40g carb.
Bike ride in AM

Sunday: first 4 meals, keto diet. Last two meals, about 50g carb each, low fat, high GI carbs, moderate protein (say, 20g or so protein each)
Bike ride in AM

And I might intersperse some walking somewhere after my lifting or on the non-lifting days. I try to do the cardio EITHER to burn off extra blood sugar so I don't store it, OR to take advantage of ketosis and burn more fat. I don't do much cardio because I found it too catabolic to my muscle growth, and just slowed down my fat loss. It was a hard lesson to learn.

I'm still fiddling with it, but I find it a very comfortable way to live.

My favourite carb-up meals are things like jasmine rice and curry or teriyaki chicken, spaghetti and meat sauce, toast and jam, pancakes with syrup. And I'm fiddling with more like 60-70g of carb with these meals. I actually really like things like yams and brown rice, so I sometimes have this as one of the refeed meals, even though it's probably not "optimal" because the GI isn't quite high enough (!). They are really nourishing, though, and I like the way I feel after I eat them.

OK, I see it now. Looks like a variation on the standard Refeed every third day principle that some BBers use. How is your exercise intensity with this plan?

Looks like I have another book to buy ...

Thanks for the info Built!

These things are ALL variations on a theme, aren't they?

I plan my heaviest lifts for the day AFTER the refeeds, of course. And I lift heavy - so it's nice to have the glycogen for the hardest workouts.

I lifted in straight keto for a long time, so I'm pretty well adapted to doing that, but WOW you get a better pump with blood sugar and glycogen all topped up!

Mmmmmm - glycogen.....(said in best Homer voice)

I'll try to post something up when I've read the book and get really organized with it - probably sometime in June before I have the time to do it up properly. So far, so good though, even being a bit sloppy with it.

Dan, Blood Sweat and tears for this forum!
What a man!

Jag

I know you cannot spot reduce, but is there anything I can do to work on my gut? I am doing crunches.
Jag

I'd like to see these questions dealt with in a CKD FAQ:
1. Mid week re-feeds. Pros and cons. When to do. What to watch for.
2. Dextrose in PW shake.
3. ALA
4. Merits of depletion workout vs. tension workout for the final workout before carbup.
5. Cycling calories to break a plateau.
6. Other methods of breaking a plateau.


Steve Holt
The Vegetarian Bodybuilder
http://www.vegetarianbodybuilder.com

Didn't work for me. I don't see how one can lose BF without a caloric restriction beflow maintenance, and NHE assumes we'll naturally move to a deficit without counting calories. I sure didn't.

Steve Holt
The Vegetarian Bodybuilder
http://www.vegetarianbodybuilder.com