What’s New
My Journal
Today is the second day of my cyclical ketogenic diet (CKD), the pre-competition diet I use to get cut. I’m using a benchmark of 12 calories per pound, yielding a calorie count per day of just under 2300 calories. The macro-nutrient breakdown is 30 g carbs, 171 g protein, and 174 g fat. The split routine is Monday-Chest/Biceps, Tuesday-Legs, Thursday-Back/triceps, Friday-Delts/calfs, Saturday-Full body. The carb-up begins Saturday evening and ends Sunday night.
After a week of CKD, I've made revisions to my workout routine. You can see the new routine at https://ksteveh.tripod.com/routine_ckd2.html
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The key points of the revision are as follows:
1. Full body workout (FBW) added, just prior to carb load.
This idea here is to further deplete glycogen stores, and to allow incoming carbs to be routed efficiently to all muscles.
2. Workout schedule revised to 4 days/week, from 5 days/week.
This allows for a day off on Friday, the day before the FBW and the carb load. I don't want to have worked any muscle groups the day before the FBW.
3. Split routine revised from 4-way to 3-way. This is to accommodate the shorter workout schedule. In order to accomplish this, I added rear delt to the Back/Tris day and I added front & medial delts to Chest/Bi day. I also alternate the Chest-Delts-Bis and the Back-Rear-Delt-Tris so that every other week each one of those workouts has a turn at being the first workout following the carb-up. This Monday workout typically is a stronger workout due to the full compensated or supercompensated glycogen stores.
Today is the second day of my cyclical ketogenic diet (CKD),
the pre-competition diet I use to get cut. I’m using a benchmark of 12 calories
per pound, yielding a calorie count per day of just under
2300 calories. The macro-nutrient breakdown is 30 g carbs, 171 g protein, and 174
g fat. The split routine is Monday-Chest/Biceps,
Tuesday-Legs, Thursday-Back/triceps, Friday-Delts/calfs, Saturday-Full body.
The carb-up begins Saturday evening and ends Sunday night.