[CKD] switchin from ckd to zone - what to obey?

[levi]

hi,

soon i will have reached my goal (5% bf at about 200lb) and i am going to dominican republic for 2 weeks in august.

for this two reasons i think i`ll switch to an isocaloric / zone-diet for lets say 4-6 weeks before going back to ckd.

has someone else everdone this?

how can i stay lean with all this carbs?

what is a good caloric setpoint for maintaining? somethinng like 2800 kcals i thought?

does it matter what kinda carbs i consume?

should i carb up the day before i go isocaloric? think no, or?

lots of q. i know but any help will be greatly appeciated.

[Zeus]

hi,

soon i will have reached my goal (5% bf at about 200lb) and i am going to dominican republic for 2 weeks in august.

-Damn, I'm friggin' jealous. :p

for this two reasons i think i`ll switch to an isocaloric / zone-diet for lets say 4-6 weeks before going back to ckd.

-Sounds like a good idea.

has someone else everdone this?

-I'm sure 'someone' has.

how can i stay lean with all this carbs?

-Slowly introduce them into your diet. Taking in 20-30 grams of complex, low glycemic carbohydrates each day- until you work your way up to the desired amount.

what is a good caloric setpoint for maintaining? somethinng like 2800 kcals i thought?

-Maintenance level of caloric intake is your bodyweight x 15. So, for you, that comes out to 3000 calories.

does it matter what kinda carbs i consume?

-Yes, once again, take in low glycemic carbohydrates (starches, vegetables, etc.).

should i carb up the day before i go isocaloric? think no, or?

-I don't think that a 'carb-up' would be necessary, even though it's a lot of fun.

lots of q. i know but any help will be greatly appeciated.

-Hope this helps.

[levi]

this helps, indeed, thank you very much.

anyone else, perhaps somebody who tried it in real life?

it is not that i cant stand ckd anymore - in fact i love it as long as kcals are high enough over the week - but if i take a scale and a carb-counter to an all-inclusive hotel for which we paid a lot of bucks my girlfriend will surely end our relationship and she would be right with this lol...

[Trainerdan]

hi Levi ...

Great stats you have there ... Someday I may see 5% (SOON!) ...

As for answering your questions, I have ome to ask first ... How soon is your next competition in relation to your trip to the Dom Republic?

This way I can set a timeline up and look at your carb counts, etc ...

[levi]

~trainerdan:

thanks for your cheer up, measured in at 5.9 % yesterday (3 point-formula)!

i am not competing at all, because for a bodybuilder i do not have enough mass (205 lb at 71 inches /1,81 m simply is not big i terms of bb), while i am way too heavy for a fitness competitor who are only allowed to weigh height - 100 in germany, which comes out to be 81 kg for me and i am over 90 - so no way.

besides, i want to stay as healthy as possible while still looking good, but i am not going to give my body the whole pre-contest blues like dehydrating etc.

i do a photo session from time to time, next one in about 2 weeks, but i think thats it for this summer.

i am flying to dominican republic on august, 12th for 2 weeks.

hope this helps you to help me lol

[Zeus]

What were your 'before' stats...(what were they before you reached your goal of 5% BF).

[levi]

my highest weight on a conventional high carb bulk up diet was 113 kg, that is 251 lb, with a bf of 18-20 %, but i took roids back then and was holding a lot of water, too.

when i stopped doing aas my weight dropped to 235 lb, with same level of bf.

this was about 2 years ago and i have been low carb ever since, being around 8 - 10 % in winter and 6-7 in summer; this summer its the lowest i ever was.

[Zeus]

Another question(s) for you levi: when you were on the 'CKD' how long did you run the carb-up for? Also, were your carb-up's strict, or, were they very haphazard- where you eat just about everything (and anything) in sight?

[levi]

in regards to carb-ups i virtually tried everything:

i did it dipasquale-style - in fact eat whatever u like for about 36 hours, but i put on fat with that approach, too.

i tried dan duchaines carb up routine but found out that
- 48 - 54 hours is WAY too long
- eating strange food every 2 hours is no fun at all
- breaking sleep for eating does not do me any good

i tried lyle mc donalds and found out that it is nearly perfect for me:

sat. morning: 50g of fruit-carbs (strawberry with light-cream or so)

2 hours later: normal hit-workout of 2 bodyparts, e.g. legs, calves
(appr. 45 min.). after that light depletion workout for the other untrained bodyparts (10-15 sets, not even near to failure).

directly after workout: glucose - protein - shake

rest of the day: whatever carbs i like, but about 90 grams of fat maximum. no restriction on carbs. additionally 3g of ala.


thats what i do when dieting in summer.

in winter i go "eat as much junk as you can in 18-24 hours" which is obviously more fun lol...

here another pic of me (taken last year - this years will be better i hope...)

[Chantel]

lookin' good ;)

(Hey I am married, not dead!)