This diet is for anyone whos primary goal is to drop bodyfat. The CKD is an adaption of the Ketogenic Diet to minimize muscle atrophy (breakdown of muscle), which will happen if you arent eating the right calories at the right time, in order to support muscle hypertrophy (muscle gain, rep range 8-15). Muscular actions (anaerobic) are run off carbohydrates, never fats. So to perform resistance training you must have carbs in your muscles. If you were to follow the standard Ketogenic Diet (Atkins etc), you’re muscles would break down and you would lose your faced paced metabolism (very bad news).

With the CKD, you eat no carbs during the week, and only train each muscle once so to only deplete the glycogen (carbs) in your muscles once. If you trained your legs, and had no carbs before your next session, it would not go very well at all. You would lose your ability to perform heavy lifts, and your body would no longer see your muslces as necessary, so they break down to better utilize the protein fibers their made up off.  The idea then is to only train the muscles once, then load up on carbohydrates for 1 day of the week. This way if you only use each muscle intensely once a week, you are getting a carb refill between each session (think of it as refuelling each individual muscle on this day before you train it again, as opposed to the anabolic window I talk about in the diet guide, where you refuel the muscle just worked directly after its trained).

This way you can drop bodyfat during the week by being in Ketosis (read previous post), but you can restock on carbs to keep your training sessions powered, keeping your metabolism dstrong (everyone wins!). On request I will make up an new dietary intake recommending your nutrient quantities during on/off days.

The ketogenic diet is the scientific term behind things like the atkins diet and the bacon diets and so on. They are essentially fad diets that dont bode well high high intensity training like you will be doing with us, as the diet doesnt fully support adequate recovery. This diet is only for short term (1 week to 6 weeks), and dont expect to be too happy in our sessions, you will be exhausted! The Yourfitness diet guide I gave you is a high protein variation of this to more support muscle growth and powering our workouts, which will inturn support a raised metabolism (preventing you from relapse, so you keep the weight off). The Ketogenic Diet is a fast approach to weight loss (when done healthily), so can be good for those looking for a weight loss boost (at the expense of lean muscle gain.. or muscle tone!).

I will simplify the diet. Due to modern mans adundance of readily accessable food, we are constantly ingesting carbohydrates, the bodys easiest to metabolise form of energy. Due to our intake being so conitinuous our bodies are trained to run off glucose (the energy carbs are broken down to). A hormone called Insulin is created in the Pancreas in the presence of carbohydrates to transport glucose to our cells to be used as energy (as glycogen, the muscle energy I say to replenish with high GI carbs after training!). If we exhaust our carbs, insulin levels will drop, and the body will turn to another hormone called glucogen to create glycogen. But, when glycogen ultimately runs out due to lack of carbs, the pancreas starts to break down free fatty acids (fat you take in, and on your body!) for energy. Put simply, you switch from carbs you take in, to the fat on your body for your main energy supply!!! All you do is replenish carb stores on an irregular basis to give to body a chance to rest, and to keep the body from adapting too heavily (to keep the system shocked).

The diet is extrememly scientific so I will provide links to well written articles, also so I wont be writing for days :)

http://www.bodybuilding.com/fun/keto.htm

The second document refers to a muscle bulking phase (not recommended without my help or approval)

http://www.bodybuilding.com/fun/keto2.htm

Another sample diet menu can be found here:

http://ironpower.biz/muscleup_diet.htm

Being very complex, come back to me if you are interested in this diet or if you have any questions there-on.

(Note this doesnt effect people looking to gain, as they have the carb allowance). It has come up about portion size during the anbabolic window. It is hard to say what the body needs after various sessions. There are many variables icluding, size of muscles worked (legs bigger than biceps), size of individual, and how hard trained. I say you need carbs always in the morning, and either at lunch or before/after training. In my calorie guidelines there is allowance for an “off-day”. In a perfect world you would use this higher allowance of carbs on your training day, as you need more carbs to make up 3 servings (morning,before + After training), as opposed to just morning + lunch. I know I told some of you to only take in 30-40 gms of carbs a day, but I also say you need that amount after training alone. It is a contradiction.  As you will be more likely to eat out at weekends, you should use “off-days” on days like these where you know you have less control over your diet (birthday dinner etc). So to remedy this, those looking to create a drastic calorie deficit  can take in 20-30gms (based on session intensity) of  high GI carbs, which they do not have to include in their intake amount. These carbs are not stored (check the guide for why). But only after resistance training!! Jogging etc doesnt require extra carbs, as you dont go anabolic!!! (no window!)