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I am starting a 14-day CKD run to pull off a layer of cushioning... 7-day rotations have worked very well for fat loss and muscle sparing effects before, but I want to experience the longer depletion phases for comparison's sake. On 7-day rotations I usually average a two-pound loss in fat per week (give or take) and I start to get the low carb dementia (a good thing) right before I start a carb load, I start getting accustomed to the ketones and rebound with energy... so I want to see if I can get away with extending the depletion phase for more fat loss; hoping muscle won't be wasted. As always, a training log will be used to monitor things.
I am starting at 248 pounds; target weight is 228 (glycogen loaded). I did the 7-day split for a few weeks, then detrained (no training) for one week, prior to beginning.
I think a mid-phase carb meal (versus attempting glycogen supercompensation) might help to further deplete glycogen by only briefly existing ketosis - making the body temporarily transfer back to glucose for fuel to... essentially, scrape the barrel... then back to ketosis. I expect a jolt in energy the second half, and hopefully preserve lean weight. Concluding the second week, I'll do a regular 36-hour carb up (beginning the evening prior) followed by a strong power routine and high-carb (maintenance calories) the day after. Then repeat the 14-day cycle.
The Structure
Low Carb: around 30-50 grams of carbohydrates. Basically meats, eggs and fibrous veggies... post-workout is the only intensional carb source: half a banana with ~40 grams of glutamine.
Preload Carb: Same as Low Carb day but slightly less calories during the day. Preload begins in the PM with ~30 grams of Carbs pre-workout, Carb/Pro mix post-workout and then a move into carb loading. The first week will use this day but carb intake will end as soon as my head hits the pillow that night; back to low carb the next day.
Carb Load: An all-out binge of carbs/protein and (for the most part) unsaturated fats. About 5000-6000 calories per day as a goal - trying to eat every hour. Creatine Monohydrate and dextrose will also be loaded here.
High Carb: Maintenance calories at roughly 60 percent carbs, 25 percent protein and 15 percent fat.
Moderate Carb: A slight drop in calories with roughly 40 percent carbs, 30 percent protein and 30 percent fat. The day's carb intake ends in the afternoon.
Here is how I am starting the 14-day mod:
============FIRST HALF============
Day 1: Moderate Carb: 60 minutes of cardio; ab/calve training.
Day 2: Low Carb: Chest and Back Giant Sets; 30 minutes of cardio
Day 3: Low Carb: Quads and Hamstring Giant Sets; Again, about 30 minutes of cardio
Day 4: Low Carb: 50 minutes of cardio
Day 5: Preload Carb: Depletion Routine; 30 minutes of cardio
Day 6: Low Carb: No Training
Day 7: Low Carb: Delts, Triceps and Biceps Giant Sets; 30 minutes of cardio
===========SECOND HALF===========
Day 8: Low Carb: Cardio-only; 60 minutes of cardio; ab/calve training.
Day 9: Low Carb: Chest and Back Tension Training; 30 minutes of cardio
Day 10: Low Carb: Quads and Hamstring Tension Training (w/abs,calves); 30 minutes of cardio
Day 11: Low Carb: 50 minutes of cardio
Day 12: Preload Carb: Depletion Routine; 30 minutes of cardio
Day 13: Carb Load: No Training
Day 14: High Carb: Loaded Routine; 20 minutes of cardio
Repeat
The Sups
I will take 10 grams of BCAA's pre-workout; 40 grams of Glutamine w/half banana post-workout; three grams Fish Oil with every meal; four grams of Vitamin C everyday; a multivitamin/mineral and some stimulants to keep me going. I am using HotRox and general sources of caffeine - no caffeine on carb load days. Carb loads will be augmented with a dextrose and creatine mix.
The Training
Depletion workouts in the first week will use German Body Composition training for Chest and Back; Quads and Hams; Shoulders and Arms. GBC is a training outline originated by the great strength coach, Charles Poliquin. It is based on short rest intervals to increase production of lactate, which leads to dramatic increases in endogenous GH thus resulting in greater body fat loss.
The second half of this rotation, I drop with GBC training and move to Chest and Back tension trainingand Quads and Hamstrong tension training. The goal this week is to simply to keep the muscle trained.
On the Preload Carb days, I will do a Glycogen Depletion Routine, a full body workout to try and completely deplete muscular glycogen... maximizing sensitivity in all muscle groups prior to ingesting simple carbs.
The day after a carb load, I will do a Carb/Creatine Loaded Routine, another full body power routine prior to beginning another depletion phase.
I will illustrate training progress - or digress - using a basic power index equation for the same core movements every workout. (LOAD*REPS)SETS=TOTAL then TOTAL/MINUTES= "X pounds/min" This method illustrates exactly how strength is being affected using load versus time variables.
Time spent doing cardio will depend on concurrent resistance training and key opportunities to burn fat.
The Advance GBC Program
This program is divided into these muscle groups. I will continue to use the same movements for the duration of this cycle. Giant sets are grouped in sequence by letters and performed in order by number.
Chest and Back
Chest
A1: (6) Flat Barbell Press
Rest 10 seconds
A2: (12) 45 Degree Incline Dumbell Press
Rest 10 seconds
A3: (25) 30 Degree Incline Dumbell Flye
Rest Interval: 2 minutes
Repeat 2 times
Back
B1: (6) Wide Grip Pull Ups
Rest 10 seconds
B2: (12) Bent Barbell Rows
Rest 10 seconds
B3: (25) Close Grip Front Pulldowns
Rest Interval: 2 minutes
Repeat 2 times
Legs
Quads
A1: (6) Full Barbell Squats
Rest 10 seconds
A2: (12) Hammer Hack Squats
Rest 10 seconds
A3: (25) Hammer Quad Extensions
Rest Interval: 2 minutes
Repeat 2 times
Hams
B1: (6) Hammer Leg Curls
Rest 10 seconds
B2: (12) Romanian Deads
Rest 10 seconds
B3: (25) Back Extensions
Rest Interval: 2 minutes
Repeat 2 times
Shoulders and Arms
Delts
A1: (6) Front Military Press
Rest 10 seconds
A2: (12) Standing Dumbell Laterals
Rest 10 seconds
A3: (25) Standing Upright Rows
Rest Interval: 2 minutes
Repeat 2 times
Triceps
B1: (6) Flat Close Grip Presses
Rest 10 seconds
B2: (12) Incline Tricep Extensions
Rest 10 seconds
B3: (25) Standing Rope Extensions
Rest Interval: 2 minutes
Repeat 2 times
Biceps
C1: (6) Incline Dumbell Curls
Rest 10 seconds
C2: (12) Standing Barbell Curls
Rest 10 seconds
C3: (25) Standing Reverse Grip Cambered Curls
Rest Interval: 2 minutes
Repeat 2 times
Tension Training
This program is divided into two workouts. I will continue to use the same movements for the duration of this cycle.
Chest and Back
(2X10) Barbell Bench Press
(2X12) Wide Grip Pull Ups
(2X12) Hammer Incline Press
(2X12) Hammer Close-Grip Rows
(2X15) Machine High-Pulley Crossovers
(2X15) Incline Dumbbell Shrugs
Rest Interval: Variable
Quads and Hams
(1X10,1X20) Leg Press
(2X15) Hammer Leg Extension
(2X15) Machine Standing Iso-Lateral Leg Curls
(T sec) Static Hammer Calve Raise
(T sec) Static Straight-Leg Raises
Rest Interval: Variable
The Glycogen Depletion Routine
This routine is using SETSXREPS and will always use the same movements and target reps in the same order to completely exhaust the whole body prior to a refeed.
(2X15) Full Barbell Squats
(2X10) Hammer Leg Curls
(2X15) Hammer Quad Extensions
(2X20) Seated Calve Raise
(2X12) Barbell Bench Press
(2X12) Bent Barbell Rows
(2X12) Military Front Press
(2X15) Close Grip Pulldowns
(2X10) Incline Tricpes Extensions
(2X10) Standing Barbell Curls
(2X20) Back Extensions
(2X20) Rope Crunches
The Carb/Creatine Loaded Routine
This routine is illustrated like the previous (SETSXREPS) and will always use the same movements with the targeted reps. The power index may vary quite a bit due to more relaxed rest intervals. The main goal of this routine is to move heavier weight - AKA, power training.
(5X6) Full Barbell Squats
(5X3) Rack Dead Lifts
(5X5) Barbell Bench Press
Cardio
Cardio will generally be performed on a Lifecycle; progress (or digress) monitored by calories burned per total time completed. Outdoor sprints may be worked in occasionally.
I am starting at 248 pounds; target weight is 228 (glycogen loaded). I did the 7-day split for a few weeks, then detrained (no training) for one week, prior to beginning.
I think a mid-phase carb meal (versus attempting glycogen supercompensation) might help to further deplete glycogen by only briefly existing ketosis - making the body temporarily transfer back to glucose for fuel to... essentially, scrape the barrel... then back to ketosis. I expect a jolt in energy the second half, and hopefully preserve lean weight. Concluding the second week, I'll do a regular 36-hour carb up (beginning the evening prior) followed by a strong power routine and high-carb (maintenance calories) the day after. Then repeat the 14-day cycle.
The Structure
Low Carb: around 30-50 grams of carbohydrates. Basically meats, eggs and fibrous veggies... post-workout is the only intensional carb source: half a banana with ~40 grams of glutamine.
Preload Carb: Same as Low Carb day but slightly less calories during the day. Preload begins in the PM with ~30 grams of Carbs pre-workout, Carb/Pro mix post-workout and then a move into carb loading. The first week will use this day but carb intake will end as soon as my head hits the pillow that night; back to low carb the next day.
Carb Load: An all-out binge of carbs/protein and (for the most part) unsaturated fats. About 5000-6000 calories per day as a goal - trying to eat every hour. Creatine Monohydrate and dextrose will also be loaded here.
High Carb: Maintenance calories at roughly 60 percent carbs, 25 percent protein and 15 percent fat.
Moderate Carb: A slight drop in calories with roughly 40 percent carbs, 30 percent protein and 30 percent fat. The day's carb intake ends in the afternoon.
Here is how I am starting the 14-day mod:
============FIRST HALF============
Day 1: Moderate Carb: 60 minutes of cardio; ab/calve training.
Day 2: Low Carb: Chest and Back Giant Sets; 30 minutes of cardio
Day 3: Low Carb: Quads and Hamstring Giant Sets; Again, about 30 minutes of cardio
Day 4: Low Carb: 50 minutes of cardio
Day 5: Preload Carb: Depletion Routine; 30 minutes of cardio
Day 6: Low Carb: No Training
Day 7: Low Carb: Delts, Triceps and Biceps Giant Sets; 30 minutes of cardio
===========SECOND HALF===========
Day 8: Low Carb: Cardio-only; 60 minutes of cardio; ab/calve training.
Day 9: Low Carb: Chest and Back Tension Training; 30 minutes of cardio
Day 10: Low Carb: Quads and Hamstring Tension Training (w/abs,calves); 30 minutes of cardio
Day 11: Low Carb: 50 minutes of cardio
Day 12: Preload Carb: Depletion Routine; 30 minutes of cardio
Day 13: Carb Load: No Training
Day 14: High Carb: Loaded Routine; 20 minutes of cardio
Repeat
The Sups
I will take 10 grams of BCAA's pre-workout; 40 grams of Glutamine w/half banana post-workout; three grams Fish Oil with every meal; four grams of Vitamin C everyday; a multivitamin/mineral and some stimulants to keep me going. I am using HotRox and general sources of caffeine - no caffeine on carb load days. Carb loads will be augmented with a dextrose and creatine mix.
The Training
Depletion workouts in the first week will use German Body Composition training for Chest and Back; Quads and Hams; Shoulders and Arms. GBC is a training outline originated by the great strength coach, Charles Poliquin. It is based on short rest intervals to increase production of lactate, which leads to dramatic increases in endogenous GH thus resulting in greater body fat loss.
The second half of this rotation, I drop with GBC training and move to Chest and Back tension trainingand Quads and Hamstrong tension training. The goal this week is to simply to keep the muscle trained.
On the Preload Carb days, I will do a Glycogen Depletion Routine, a full body workout to try and completely deplete muscular glycogen... maximizing sensitivity in all muscle groups prior to ingesting simple carbs.
The day after a carb load, I will do a Carb/Creatine Loaded Routine, another full body power routine prior to beginning another depletion phase.
I will illustrate training progress - or digress - using a basic power index equation for the same core movements every workout. (LOAD*REPS)SETS=TOTAL then TOTAL/MINUTES= "X pounds/min" This method illustrates exactly how strength is being affected using load versus time variables.
Time spent doing cardio will depend on concurrent resistance training and key opportunities to burn fat.
The Advance GBC Program
This program is divided into these muscle groups. I will continue to use the same movements for the duration of this cycle. Giant sets are grouped in sequence by letters and performed in order by number.
Chest and Back
Chest
A1: (6) Flat Barbell Press
Rest 10 seconds
A2: (12) 45 Degree Incline Dumbell Press
Rest 10 seconds
A3: (25) 30 Degree Incline Dumbell Flye
Rest Interval: 2 minutes
Repeat 2 times
Back
B1: (6) Wide Grip Pull Ups
Rest 10 seconds
B2: (12) Bent Barbell Rows
Rest 10 seconds
B3: (25) Close Grip Front Pulldowns
Rest Interval: 2 minutes
Repeat 2 times
Legs
Quads
A1: (6) Full Barbell Squats
Rest 10 seconds
A2: (12) Hammer Hack Squats
Rest 10 seconds
A3: (25) Hammer Quad Extensions
Rest Interval: 2 minutes
Repeat 2 times
Hams
B1: (6) Hammer Leg Curls
Rest 10 seconds
B2: (12) Romanian Deads
Rest 10 seconds
B3: (25) Back Extensions
Rest Interval: 2 minutes
Repeat 2 times
Shoulders and Arms
Delts
A1: (6) Front Military Press
Rest 10 seconds
A2: (12) Standing Dumbell Laterals
Rest 10 seconds
A3: (25) Standing Upright Rows
Rest Interval: 2 minutes
Repeat 2 times
Triceps
B1: (6) Flat Close Grip Presses
Rest 10 seconds
B2: (12) Incline Tricep Extensions
Rest 10 seconds
B3: (25) Standing Rope Extensions
Rest Interval: 2 minutes
Repeat 2 times
Biceps
C1: (6) Incline Dumbell Curls
Rest 10 seconds
C2: (12) Standing Barbell Curls
Rest 10 seconds
C3: (25) Standing Reverse Grip Cambered Curls
Rest Interval: 2 minutes
Repeat 2 times
Tension Training
This program is divided into two workouts. I will continue to use the same movements for the duration of this cycle.
Chest and Back
(2X10) Barbell Bench Press
(2X12) Wide Grip Pull Ups
(2X12) Hammer Incline Press
(2X12) Hammer Close-Grip Rows
(2X15) Machine High-Pulley Crossovers
(2X15) Incline Dumbbell Shrugs
Rest Interval: Variable
Quads and Hams
(1X10,1X20) Leg Press
(2X15) Hammer Leg Extension
(2X15) Machine Standing Iso-Lateral Leg Curls
(T sec) Static Hammer Calve Raise
(T sec) Static Straight-Leg Raises
Rest Interval: Variable
The Glycogen Depletion Routine
This routine is using SETSXREPS and will always use the same movements and target reps in the same order to completely exhaust the whole body prior to a refeed.
(2X15) Full Barbell Squats
(2X10) Hammer Leg Curls
(2X15) Hammer Quad Extensions
(2X20) Seated Calve Raise
(2X12) Barbell Bench Press
(2X12) Bent Barbell Rows
(2X12) Military Front Press
(2X15) Close Grip Pulldowns
(2X10) Incline Tricpes Extensions
(2X10) Standing Barbell Curls
(2X20) Back Extensions
(2X20) Rope Crunches
The Carb/Creatine Loaded Routine
This routine is illustrated like the previous (SETSXREPS) and will always use the same movements with the targeted reps. The power index may vary quite a bit due to more relaxed rest intervals. The main goal of this routine is to move heavier weight - AKA, power training.
(5X6) Full Barbell Squats
(5X3) Rack Dead Lifts
(5X5) Barbell Bench Press
Cardio
Cardio will generally be performed on a Lifecycle; progress (or digress) monitored by calories burned per total time completed. Outdoor sprints may be worked in occasionally.
)
Seriously... playing with variables that directly affect your appearance - shifting this to get that... I mean, it's more fun than working on a car 
. not uniteresting.
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