CKD + ECA Stack Log, Take 2

danman77220 · 01-08-2009, 07:19 PM

Wtf I just noticed my last CKD/ECA log is still at the top of this section lol.

So I've been doing CKD for 6 days now, ECA for the past 3. I plan to do it until I get down to my desired body comp (8-12%)

My Stats
Age: 19
Height: 6'
Weight: 207.3
*BF% (22%)

*according to OMRON HBF-306

The Diet (Generally)

No-Carb Days (Mon-Fri)

Meal 1
3 eggs, scrambled
28g shredded extra sharp cheddar (that's a LOT

)
18 almonds
Fish Oil

Meal 2
6 oz steak
18 almonds

Meal 3
Another 6 oz steak

18 almonds

Meal 4
3 eggs, scrambled
28g extra sharp cheddar

Meal 5
1 salmon fillet (about 4 oz.)
Sometimes breaded with French's French Fried Onions, sometimes not.

Pre-Bed Snack
18 almonds
Fish Oil

+various leafy green veggies throughout the day

Total Macros
Calories: 2645
Fat: 198.4g (65%)
Carbs: 34 (~20g from fiber; 5%)
Protein: 184.9g (30%)

Refeeds (Fri Night-Sun)

On carb up days (of which I've had 2 so far), I don't really keep track of anything except portion control and it's been working. I eat lots of whole grain pasta, wheat bread, Gatorade (from powder, not that bottled HFCS infested garbage), pizza, occasionally some beer

, potatoes, etc. Once I become full I stop eating. And I don't go batsh!t crazy with beer either. I still wake up looking more defined (likely from glycogen replenishment) and weight stays about the same throughout the carb up, and once Monday arrives weight starts to drop again. If in the coming weeks my loose tracking on carb up days begins to hinder my progress I will construct a more detailed and defined diet. And probably give up beer for a while.

The Training Routine

During the course of this log I won't be posting my routine because the weights aren't going to matter that much. They will first and foremost be used as a means to shred more fat and burn calories, strength and muscle mass will be secondary. I am by no means saying that I plan on losing LBM, in fact I am trying to build more. I'll still be going balls out in the weight room. I just doubt I'll be breaking any PRs or anything like that. I'm at the very least just trying to RETAIN all the LBM I have.

Here's the general routine:
Monday: Squat/Abs
Tuesday: Push
Wednesday: Pull/Abs
Thursday: Off
Friday: Full Body w/ BB Complexes

I may do light cardio from time to time also.

The Supplements

I am taking the following:

ECA Stack
Ephedrine HCl (50mg)
Caffeine (200mg)
Asprin (325mg)

-Taken once daily on non-lifting days upon waking on an empty stomache
-On workout days, taken twice daily, upon waking and pre-workout

Other Supps
Multi
Fish Oil
ZMA (before bed)

Wheeeeeee

So far I'm down from 216.6 (the highest I've been in 3 years) to 207.3 this morning. Mostly water no doubt, but 9.3 lbs in 6 days ain't too shabby. My arms are leaner. I'll start testing BF% next monday.

I'll keep you guys posted daily on my BF% and weight. I'll take some pics too and post my results at the end of the log.

Wish me luck.

danman77220 · 01-08-2009, 07:23 PM

On another note...

I've tried CKD and numerous other diets in the past, and always seem to bail early or cheat. Last time I tried CKD I never went a single day without cheating even just the slightest and munchin on something like a cookie, or even a few pieces of chocolate or something. I just want everyone to know that this is honestly the first time I have EVER not cheated at all since I started a diet. Ever. I don't even have the urge. And it feels really good to say that.

Maybe it's because I finally have a really hot girlfriend and am starting to get naked.

**powerman2000** · 01-08-2009, 11:05 PM

You state your desired range is 8-12%?

I mention this because there is a huge difference btwn 8% and 12%. Both in the way you will look and feel, and the difficulty it takes to reach either percentage.

8% will likely kill your strength, but 12% won't.

**DJSTARER** · 01-09-2009, 02:39 AM

Quote:

Originally Posted by powerman2000

You state your desired range is 8-12%?

I mention this because there is a huge difference btwn 8% and 12%. Both in the way you will look and feel, and the difficulty it takes to reach either percentage.

8% will likely kill your strength, but 12% won't.

^ yeah this. I almost never get below 9 or 10% because it effects me so much at a hormonal level.

I want to see you success. You keep bugging out on your diet and training.

danman77220 · 01-09-2009, 08:53 AM

Quote:

Originally Posted by DJSTARER

^ yeah this. I almost never get below 9 or 10% because it effects me so much at a hormonal level.

I want to see you success. You keep bugging out on your diet and training.

I know. It hurts a lot when I look back on it. I actually got into an hour long conversation about lifting with a buddy of mine today and it really got me in a zone haha.

Idk. I went through a wierd time...

danman77220 · 01-12-2009, 04:19 AM

1/11/09: Week 2, Day 2; End of 2nd Carb Load

Weight stayed between 207-208 this weekend during carb load.

Today I ate my body weight in whole grain pasta. I wanna die. I'm very lethargic today...

**DJSTARER** · 01-12-2009, 04:45 AM

Quote:

Originally Posted by danman77220

Today I ate my body weight in whole grain pasta.

for the record that equals 94,000 grams of carbohydrates, 7,000 grams of incomplete protein, and about 120 grams of fat.

lol. i'm bored

danman77220 · 01-12-2009, 05:43 AM

Quote:

Originally Posted by DJSTARER

for the record that equals 94,000 grams of carbohydrates, 7,000 grams of incomplete protein, and about 120 grams of fat.

lol. i'm bored

Hmmm. I guess I undershot that a little.

lol

**Ikaika** · 01-12-2009, 08:28 AM

Urgh those refeeds make me feel like death...I just want to lie down and sleep off all the carbs.

danman77220 · 01-12-2009, 10:14 PM

Quote:

Originally Posted by Ikaika

Urgh those refeeds make me feel like death...I just want to lie down and sleep off all the carbs.

Seriously. I figure it's insulin sensitivity going through the roof or something?

danman77220 · 01-12-2009, 10:19 PM

Hey DJ,

I don't know if you remember, but when you did CKD was it normal for your morning weight to increase a few pounds after the second refeed day? Only askin because his morning I weighed 212 from 208 after my second day of carb loading. Hoping it's just glycogen and some water.

**DJSTARER** · 01-12-2009, 11:31 PM

Quote:

Originally Posted by danman77220

Hey DJ,

I don't know if you remember, but when you did CKD was it normal for your morning weight to increase a few pounds after the second refeed day? Only askin because his morning I weighed 212 from 208 after my second day of carb loading. Hoping it's just glycogen and some water.

honestly, i never really monitored that. I would weight myself once every 1-2 weeks unless I was coming up to a meet.

If you honestly ate THAT much pasta, I imagine the copious amounts of flour would make you hold significant water.... so yes. But I've never been a fan of huge carb-up meals. I never really depleted myself to the point where I needed that sort of thing. If I did do the "carb-loading" thing, I would do it with non-flour carb sources. Potato, oats and fruits IMO. Flour is the devil man.

**Ikaika** · 01-13-2009, 12:07 AM

Dude...yams and grapefruits for the win imo. Just get a yam, poke holes in it, and throw it in the microwave for 10 mins.

danman77220 · 01-13-2009, 09:47 PM

Quote:

Originally Posted by DJSTARER

honestly, i never really monitored that. I would weight myself once every 1-2 weeks unless I was coming up to a meet.

If you honestly ate THAT much pasta, I imagine the copious amounts of flour would make you hold significant water.... so yes. But I've never been a fan of huge carb-up meals. I never really depleted myself to the point where I needed that sort of thing. If I did do the "carb-loading" thing, I would do it with non-flour carb sources. Potato, oats and fruits IMO. Flour is the devil man.

lol well I didn't actually eat that much pasta. Over the course of those two days I probably ate 1000g of carbs from varying sources. And a little beer.

And I'm down to 206.5 today, so I don't think I went too batshit crazy.

danman77220 · 01-13-2009, 09:48 PM

Quote:

Originally Posted by Ikaika

Dude...yams and grapefruits for the win imo. Just get a yam, poke holes in it, and throw it in the microwave for 10 mins.

I <3 yams. Om nom nom.

danman77220 · 01-15-2009, 09:03 PM

Note: Been using ketostix for a while with no results until last night. Showed that I was about midway through the chart. Sweet.

danman77220 · 01-18-2009, 05:16 PM

DOMS on CKD suck ass.
Wow.

**DJSTARER** · 01-18-2009, 05:23 PM

for your goals, i feel like you would benefit from some type of sled.

danman77220 · 01-18-2009, 05:35 PM

You mean like sled training?
I've always wanted to do that stuff.
And tire flipping. lol

danman77220 · 01-21-2009, 07:32 PM

Notes:
-I'm pretty sure bacon jet propels me into ketosis. And it tastes magical.
-Only takes me like a day of no carbs to start pissing ketones.
-Arms are more defined that ever. Literally. It's awesome.

danman77220 · 01-22-2009, 07:31 PM

Down to 205 today. Woot.

**DJSTARER** · 01-23-2009, 04:22 PM

that's fine for now, but at some point, you're going to want to start eating a healthier source of fat

01-08-2009, 07:19 PM	#1
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	CKD + ECA Stack Log, Take 2 Wtf I just noticed my last CKD/ECA log is still at the top of this section lol. So I've been doing CKD for 6 days now, ECA for the past 3. I plan to do it until I get down to my desired body comp (8-12%) My Stats Age: 19 Height: 6' Weight: 207.3 BF% (22%) according to OMRON HBF-306 The Diet (Generally) No-Carb Days (Mon-Fri) Meal 1 3 eggs, scrambled 28g shredded extra sharp cheddar (that's a LOT ) 18 almonds Fish Oil Meal 2 6 oz steak 18 almonds Meal 3 Another 6 oz steak 18 almonds Meal 4 3 eggs, scrambled 28g extra sharp cheddar Meal 5 1 salmon fillet (about 4 oz.) Sometimes breaded with French's French Fried Onions, sometimes not. Pre-Bed Snack 18 almonds Fish Oil +various leafy green veggies throughout the day Total Macros Calories: 2645 Fat: 198.4g (65%) Carbs: 34 (~20g from fiber; 5%) Protein: 184.9g (30%) Refeeds (Fri Night-Sun) On carb up days (of which I've had 2 so far), I don't really keep track of anything except portion control and it's been working. I eat lots of whole grain pasta, wheat bread, Gatorade (from powder, not that bottled HFCS infested garbage), pizza, occasionally some beer , potatoes, etc. Once I become full I stop eating. And I don't go batsh!t crazy with beer either. I still wake up looking more defined (likely from glycogen replenishment) and weight stays about the same throughout the carb up, and once Monday arrives weight starts to drop again. If in the coming weeks my loose tracking on carb up days begins to hinder my progress I will construct a more detailed and defined diet. And probably give up beer for a while. The Training Routine During the course of this log I won't be posting my routine because the weights aren't going to matter that much. They will first and foremost be used as a means to shred more fat and burn calories, strength and muscle mass will be secondary. I am by no means saying that I plan on losing LBM, in fact I am trying to build more. I'll still be going balls out in the weight room. I just doubt I'll be breaking any PRs or anything like that. I'm at the very least just trying to RETAIN all the LBM I have. Here's the general routine: Monday: Squat/Abs Tuesday: Push Wednesday: Pull/Abs Thursday: Off Friday: Full Body w/ BB Complexes I may do light cardio from time to time also. The Supplements I am taking the following: ECA Stack Ephedrine HCl (50mg) Caffeine (200mg) Asprin (325mg) -Taken once daily on non-lifting days upon waking on an empty stomache -On workout days, taken twice daily, upon waking and pre-workout Other Supps Multi Fish Oil ZMA (before bed) Wheeeeeee So far I'm down from 216.6 (the highest I've been in 3 years) to 207.3 this morning. Mostly water no doubt, but 9.3 lbs in 6 days ain't too shabby. My arms are leaner. I'll start testing BF% next monday. I'll keep you guys posted daily on my BF% and weight. I'll take some pics too and post my results at the end of the log. Wish me luck. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-08-2009, 07:23 PM	#2
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: CKD + ECA Stack Log, Take 2 On another note... I've tried CKD and numerous other diets in the past, and always seem to bail early or cheat. Last time I tried CKD I never went a single day without cheating even just the slightest and munchin on something like a cookie, or even a few pieces of chocolate or something. I just want everyone to know that this is honestly the first time I have EVER not cheated at all since I started a diet. Ever. I don't even have the urge. And it feels really good to say that. Maybe it's because I finally have a really hot girlfriend and am starting to get naked. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-08-2009, 11:05 PM	#3
powerman2000 Master Blaster Join Date: Apr 2005 Location: Colorado Posts: 4,590 Recipes: 0 Rep Power: 382	Re: CKD + ECA Stack Log, Take 2 You state your desired range is 8-12%? I mention this because there is a huge difference btwn 8% and 12%. Both in the way you will look and feel, and the difficulty it takes to reach either percentage. 8% will likely kill your strength, but 12% won't. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do.

01-12-2009, 04:19 AM	#6
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: CKD + ECA Stack Log, Take 2 1/11/09: Week 2, Day 2; End of 2nd Carb Load Weight stayed between 207-208 this weekend during carb load. Today I ate my body weight in whole grain pasta. I wanna die. I'm very lethargic today... __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-12-2009, 08:28 AM	#9
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 4,061 Recipes: 0 Rep Power: 577	Re: CKD + ECA Stack Log, Take 2 Urgh those refeeds make me feel like death...I just want to lie down and sleep off all the carbs. __________________ No supplement can make up for the lack of a strong work ethic.

01-12-2009, 10:19 PM	#11
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: CKD + ECA Stack Log, Take 2 Hey DJ, I don't know if you remember, but when you did CKD was it normal for your morning weight to increase a few pounds after the second refeed day? Only askin because his morning I weighed 212 from 208 after my second day of carb loading. Hoping it's just glycogen and some water. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-13-2009, 12:07 AM	#13
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 4,061 Recipes: 0 Rep Power: 577	Re: CKD + ECA Stack Log, Take 2 Dude...yams and grapefruits for the win imo. Just get a yam, poke holes in it, and throw it in the microwave for 10 mins. __________________ No supplement can make up for the lack of a strong work ethic.

01-15-2009, 09:03 PM	#16
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: CKD + ECA Stack Log, Take 2 Note: Been using ketostix for a while with no results until last night. Showed that I was about midway through the chart. Sweet. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-18-2009, 05:16 PM	#17
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: CKD + ECA Stack Log, Take 2 DOMS on CKD suck ass. Wow. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-18-2009, 05:23 PM	#18
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,517 Recipes: 0 Rep Power: 490	Re: CKD + ECA Stack Log, Take 2 for your goals, i feel like you would benefit from some type of sled. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010

01-18-2009, 05:35 PM	#19
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: CKD + ECA Stack Log, Take 2 You mean like sled training? I've always wanted to do that stuff. And tire flipping. lol __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-21-2009, 07:32 PM	#20
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: CKD + ECA Stack Log, Take 2 Notes: -I'm pretty sure bacon jet propels me into ketosis. And it tastes magical. -Only takes me like a day of no carbs to start pissing ketones. -Arms are more defined that ever. Literally. It's awesome. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-22-2009, 07:31 PM	#21
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: CKD + ECA Stack Log, Take 2 Down to 205 today. Woot. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

01-23-2009, 04:22 PM	#22
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,517 Recipes: 0 Rep Power: 490	Re: CKD + ECA Stack Log, Take 2 that's fine for now, but at some point, you're going to want to start eating a healthier source of fat __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 500 Squat 601 Deadlift 320 Bench TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010

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