Need help with cyclic ketogenic diet

[LilMissDetermined]

Hi Everyone, I'm new to this board and I'm looking for some help with my diet. I started the CKD on Monday and i'm not sure I am doing it completely right or not and I also have a few questions about it... any advise would be greatly appreciated!!!

I'll start by telling you a bit about myself.... I'm 23 years old, 5"3 tall and I weigh 164lbs. I'm not sure what my BF% is but I'm guessing around 30%. I had my son 8 months ago and I hit a whopping 202lbs when I was pregnant and I was also a whopping 181lbs before the pregnancy started!!! My goal is to get down around 115-120lbs and tone up.

So according to what I have read this is how my diet should work (I think..any advise would be great)

Monday- Saturday Evening (low carb days)

120g (480cal) protein / day (is that enough???)
less then 40g of carbs / day
and the rest of calories in fat????

1200-1400 cal / day (i'm not sure if this is right, is 1400 too many or is 1200 too few???)

eat only protien cals after workouts???(thats what i read but im not sure about it)

Saturday Evening - midnight Sunday (carb-up)

540g carbs (is that too much???)
120g protein
less then 54g fat

1500 cals


I'm really confused as to what to eat and NOT eat on carb up days!!!

My eating on low carb days have looked like this so far:

Meal 1:
1 egg
3 egg whites
30g cheddar cheese
1 green tea

Meal 2:
1 scoop of whey protein with water

Meal 3:
4oz chicken
30g feta cheese

Meal 4:
1 scoop of whey protein with water

Meal 5:
4 oz of chicken
2 cups of green veggies
1 green tea

Meal 6: (post workout)
1 scoop of whey protein with 1 cup skim milk

*I also drink 2.5-3 liters of water during the day*

I also lift heavy 4x a week and do cardio 6x a week

Any advise is really appreciated!!!!!

[nisser]

I wouldn't use milk in your PWO shake. I'd ditch the feta and cheddar cheese and substitute with better sources of fat (nuts, salmon).

Also I think 540g carbs for your refeed for a female is too much, someone else can chime in.

[natenator]

I wouldn't use milk in your PWO shake. I'd ditch the feta and cheddar cheese and substitute with better sources of fat (nuts, salmon).

Also I think 540g carbs for your refeed for a female is too much, someone else can chime in.
I'd agree with this. *I* didn't even go near 540 grams for my cheat this past Saturday

[steve_d]

I'd agree with this. *I* didn't even go near 540 grams for my cheat this past Saturday

also agreed. I see you wrote 1500 calories for that day...Which doesn't add up with the 540g of carbs which have 2200 right there!

I would think 1400 calories is fine. 1200 is low if you've got a decent amount of working out and cardio in there. at 165 pounds at your height, you'd probably lose fat for a good while eating 1400 calories per day. 2000 per day on a re-feed day.

Just don't try to do it fast. If you want to be 115 pounds, give yourself a year to get down to that. that'll be about a pound per week, which would be much easier on you then trying to lose it all really fast. It's fine and all if you're doing a show and your striving to be a certain weight, but if you are thinking long term you'll only hurt yourself by dieting hard to get to a target.

[LilMissDetermined]

Thanks for the advice.... About how many grams of carbs do you think I should eat on my carb up days?