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Alright, my intentions here are to provide a plan for something I preach about all the time: a pre-cycle prime. The goal before starting a bulking phase is to get your self prepared mentally and physically for the surge of nutrition, heavy and progressive training and, if so desired, anabolic hormones.
Starting a cycle with too much fat puts you at a disadvantage - a greater likliness to gain fat over muscle while over-feeding(Forbes); whereas a relative contribution of lean and fat mass in weight change is influenced by the initial body fat content. To complicate an anabolic cycle, increased interaction with aromtase occurs in overweight people. High body fat levels are linked to insulin resitance and metabolic disorders - not good for proper calorie partitioning and muscle gain.
I hate to be one to preach a problem without providing a solution... so this is my solution. It's tried a true. If your bodyfat is too high, try a couple cycles through this 14-Day CKD before your next cycle. Let me know how you do and any changes you made along the way. I would suggest at least three to four rotations (6-8 weeks) before you begin your cycle. It's not difficult, it just takes consistancy and discupline to stick to it... all the while you should be getting pent up to start your AAS-assisted growth spurt.
Have fun!
Warrior’s 14-Day CKD for fat loss
November 06th, 2007
Carbohydrate cycling is an effective method for bodybuilders who want to lose fat while preserving a lot of muscle. Two dietary periods are used: glycogen depletion and carbohydrate loading. During carbohydrate restriction, a state of ketosis develops as stored glycogen in liver and muscle tissue depletes. This accelerates fat as a source of energy – consumed through the diet or stored within adipose tissue. I recently finished a 14-day cyclic-ketogenic diet to illustrate how this works. Prior to beginning, I did a seven-day CKD variation for a few weeks, then detrained (no training) for one week. I started at 248 pounds; target weight was 228, glycogen loaded. I ended at a hard 227, glycogen loaded and drug free.
The 14-day CKD plan consisted of two, week-long, phases. The first week, a glycogen depletion period is interrupted with a mid-phase carbohydrate meal. An evening carbohydrate load partially replenishes glycogen; right after, it is back to depleting again. This carbohydrate intervention is used to help further deplete glycogen by only briefly exiting ketosis. The temporary exodus allows a brief transfer back to preferring carbohydrates for fuel – to scrape the glycogen barrel – then a quick return back into ketosis for optimal fat burning. This maximizes fat burning and muscle retention.
Glycogen super compensation is attempted every 14 days with a carbohydrate load. Near the conclusion of the second week, a full 36-hour carbohydrate load begins the evening after a full-body depletion routine. The day after the carbohydrate load is a strong power routine with a high-carbohydrate diet at a maintenance caloric intake – to help top off glycogen while providing an opportunity to maintain strength levels. Then the 14-day cycle is repeated.
Warrior’s 14-day CKD: integrated diet and training strategy
Day 2: Low Carb: Chest and Back Giant Sets; 30-45 minutes of cardio
Day 3: Low Carb: Quads and Hamstring Giant Sets; 30-45 minutes of cardio
Day 4: Low Carb: 45-60 minutes of cardio
Day 5: Preload Carb: Depletion Routine; 30-45 minutes of cardio
Day 6: Low Carb: No Training
Day 7: Low Carb: Delts, Triceps and Biceps Giant Sets; 30-45 minutes of cardio
Day 9: Low Carb: Chest and Back Tension Training; 30-45 minutes of cardio
Day 10: Low Carb: Quads and Hamstring Tension Training (w/abs, calves); 30-45 minutes of cardio
Day 11: Low Carb: 50-60 minutes of cardio
Day 12: Preload Carb: Depletion Routine; 30-45 minutes of cardio
Day 13: Carb Load: No Training
Day 14: High Carb: Loaded Routine; 20 minutes of cardio
Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates. The only intentional carbohydrate intake should be post-workout with a heavy emphasis on protein. Take 10 grams of BCAA’s pre-workout. A post-workout mix of glutamine, whey, and creatine would serve up well: about 3 parts, 3 parts, 1 part, respectively; mixed with half of an orange or banana.
Preload Carb: Same as a Low Carb, but with slightly less calories during the day. The carbohydrate preload begins in the evening with around 30 grams pre-workout. This can help further deplete glycogen during the training session – 30 grams burns quickly, leaving the body scavenging for more. Immediately after the workout, a heavy carbohydrate and protein shake should be consumed. Then move into a full carbohydrate load, or binge. The first week employs this Preload Carb day but carbohydrate intake ends that night and it’s back to low carbohydrate dieting the next day. The second week moves on to a Carb Load day, where expedited glycogen super compensation is the goal.
Carb Load: An all-out binge of carbohydrates and proteins - trying to eat every hour. Nutrient intake can easily exceed over 5000 kcal, depending on lean body mass. Play with the caloric intake levels, but avoid high-fat foods after the initial 12 to 14 hours from the time the load began, the night before. It’s common to feel bloated with some gastro-intestinal discomfort. Creatine monohydrate and dextrose should accompany the glycogen load.
High Carb: Maintenance calories at roughly 60 percent carbohydrate, 25 percent protein and 15 percent fat.
Moderate Carb: A slight drop in calories - to create a defecit - with roughly 40 percent carbohydrates, 30 percent protein and 30 percent fat. The day’s carbohydrate intake ends in the afternoon.
Training guidelines for Warrior’s 14-day CKD
Depletion workouts the first week use German Body Composition for Chest and Back; Quadriceps and Hamstrings; Shoulders and Arms. GBC is a training outline originated by Charles Poliquin, a great strength coach. It is based on short rest intervals to increase production of lactate, which leads to dramatic increases in endogenous growth hormone spurts, thus resulting in greater body fat loss. The second half, drop with GBC training and move to Tension Training. The goal the second week is simply keep the muscles trained.
On the Preload Carb days, a full-body Glycogen Depletion Routine is used to finish depleting muscular glycogen throughout the body. This helps maximize glycogen uptake sensitivity in all muscle groups prior to ingesting carbohydrates. The goal is to exhaust glycogen throughout the body, prior to a carbohydrate load – not make monumental gains in strength. An opportunity for power training comes after the load, when energy levels are restored.
The day after a carbohydrate load, a Carb/Creatine Loaded Routine is performed as a full body power routine prior to beginning another depletion phase. The main goal of this routine is to move heavier weight - power train. This is the most important routine to monitor limit strength and muscle preservation. The total time to completion for the routine is also a significant variable – if you move the same loads but the workout is taking you 20 minutes longer, this is not a good sign.
GBC Training
This resistance training program is divided into these muscle groups with the same movements for the duration of the program. 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 Dumbbell Press
Rest 10 seconds
A3: (25) 30 Degree Incline Dumbbell 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
Quadriceps and Hamstrings
Quads
A1: (6) Full Barbell Squats
Rest 10 seconds
A2: (12) Hammer Strength Hack Squats
Rest 10 seconds
A3: (25) Hammer Strength Quad Extensions
Rest Interval: 2 minutes
Repeat 2 times
Hams
B1: (6) Hammer Strength 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 Dumbbell 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 Triceps Extensions
Rest 10 seconds
B3: (25) Standing Rope Extensions
Rest Interval: 2 minutes
Repeat 2 times
Biceps
C1: (6) Incline Dumbbell 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 routine divides the body’s muscle systems into two workouts. To monitor changes in limit strength, continue to use the same movements for the duration of the program. The static training should track the amount of time the muscle can hold the load in the fully contracted position.
Upper Body
(2X10) Barbell Bench Press
(2X12) Wide Grip Pull Ups
(2X12) Hammer Strength Incline Press
(2X12) Hammer Strength Close-Grip Rows
(2X15) Machine High-Pulley Crossovers
(2X15) Incline Dumbbell Shrugs
Rest Interval: Variable
Lower Body
(1X10,1X20) Leg Press
(2X15) Hammer Strength 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 (setsXreps) should use the same movements, number of sets and repetitions, in the same order, to monitor changes in limit strength.
(2X15) Full Barbell Squats
(2X10) Hammer Strength Leg Curls
(2X15) Hammer Strength 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 (setsXreps) should use the same movements, number of sets and repetitions, in the same order, to monitor changes in limit strength.
(5X6) Full Barbell Squats
(5X3) Rack Dead Lifts
(5X5) Barbell Bench Press
Cardio/Endurance Training
Cardio must exploit key opportunities to burn fat. If possible, morning cardio should be performed but time of day won’t matter after a few days of glycogen depletion training. At that point, any opportunity to do cardio is a plus. Stationary cycling is a good option, especially as glycogen and energy gets depleted. It’s good to monitor cardio progress (or digress); such as total calories burned per unit of time completed.
The applied program
I was very pleased by the results of this 14-day cyclic-ketogenic diet. Total net weight loss averaged 3.4 pounds per two-week rotation – almost 2 pounds of fat lost per week with minimal or no muscle wasting. The results were more drastic than using seven-day rotations. The first half is certainly less comfortable than the second. By the second week, I had a rebound in energy levels and could think clearer.
Studies have suggested that performance can be maintained while on a low-carbohydrate; my application suggests no performance drop after an initial adjustment period - especially as it relates to cardio performance. I did get the stimulated low-carbohydrate feeling; which is better than the brain-dead feeling I usually get after only two or three days on a low carbohydrate diet. With a seven-day split, I was super compensating glycogen right before ketosis started to become doable.
I did note some constipation - a likely result of a low carb/fiber diet. I am started taking a colon cleanser but discontinued after adding Optimum Nutrition’s whey protein to my post-workout shake – I don’t know if the company meant it, but it definitely has a laxative affect.
Subsequent weeks compared training numbers to see if strength/muscle could be preserved while increasing fat loss. I really pushed to increase cardio endurance as well as keep strength numbers out of the red. I originally thought the 14-day CKD might be too much, but it was very productive. Issues associated with over-reaching/training are resolved through the program’s variety and varying workout intensities and durations. Intense training (giant set depletion training) is brief; whereas the lower-intensity tension workouts are a little longer. The program design is good.
During the first rotation, I tested for ketones using urine analysis. I tested positive on Day 2. Urinary PH was low (5), another indicator of ketones. I was negative on Day 6. On Day 7, I was positive again. So, one day was needed to get into ketosis after an evening carb up - probably pushed along by morning training. The second week had a definite positive for ketones.
With the second rotation, I simply didn’t feel as good as I did with the first one. Going into the third, I felt a bit more pent up and ready. I also became more restrictive with my caloric intake during the depletion phase. I needed to make a diet adjustment, so less nuts.
I started the third phase accidentally taking more time to complete a routine than usual but I hit the gas and ended up with a lot of improvements. Even cardio numbers were up across the board. I increased some of the loads during the depletion giant sets but I need to keep my times tighter during the next rotation. My glycogen-loaded routines continued to show increases in strength, ever since i began this program. So weight loss could easily be attributed to decreases in fat with increases in muscle. My post-depletion workout drink changed to roughly 40 grams whey protein mixed with half a banana.
I had a lot of commenting regarding my weight loss in the fourth rotation; especially after depleting down to 220 pounds. I started fitting into some really old clothes - especially pants. I netted a three-pound weight loss this two-week rotation. I also appeared to be adding some additional lean mass; this was the opinion of my wife as well. Performance-wise, I took a few hits here and there but cardio improved at every instance. So endurance went up. The power workout on Day 14 produced the same index as the week before - I finished the same loads in the same amount of time (54 minutes). Once again, my post-depletion workout drink changed to add in glutamine again: roughly 20 grams whey with around 20 grams glutamine, mixed with half a banana.
I continued to be quite happy with the routine - especially the variety in training. Through the fourth rotation, I was losing an average of 1.8 pounds per week. No appreciable loss in strength with several increases. However, quadriceps strength was dropping while hamstrings stayed strong. Aerobic output kept increasing. Core strength also kept getting better; partially due to less body fat mass.
For the fifth rotation, my post-depletion workout drink changed to roughly a 50-gram mix of whey, glutamine and creatine; three parts whey, three parts glutamine and one part creatine. Mixed post workout with half of a banana.
The carbohydrate load during the fifth rotation was astonishing. After almost 15 years of training, this was the most weight I had shifted from diet alone – drug free. I depleted down to a chiseled 216 and then ended a carbohydrate load at 236 – 20 pounds in two days! I felt like I had an alcoholic’s hangover after the carbohydrate load. I was tired and out of breath. This was explained during the evening’s power routine when I jumped on a scale which revealed the 20-pound gain. Honestly, I was thinking about ending this since I depleted to 216 pounds and was starting to get worn out. But after carbohydrate loading up to 236 pounds and having a great power routine, I chose to ride it out for a sixth rotation.
The day after the major weight gain, I was back to 230 pounds. I seemed to have really peaked, thus performing really well on the power routine. I thought I would show a power loss, especially since I had stripped some weight off the Squat to get a deeper range of motion, but my pulling strength in the Dead Lifts improved and I finished the entire routine much faster than last time. Anyway, performance-wise, cardio improved in the beginning. However, during the second week I started to drag a bit so I increased the duration to keep burning fat. I started doing three-mile power walks in the evening.
The sixth was a hard rotation. Cardio output took a nose dive and I generally felt pretty exhausted. At the end of the second week’s depletion, I had hit 212 pounds. After the carbohydrate load, the power routine showed a significant drop – strength dropped a little and it took me longer to finish the workout (57 minutes). I was also cramping more often. It started to become clear: I need some rest; it was time to shift gears. Even though I was dragging a bit, I felt ready for something new. After 12 weeks of restrictive dieting while maintaining musculature, I was pent up and ready to move some heavy weights again! So I ended this program and immediately shifted into a mass-building cycle to ride the primed condition for a growth spurt in muscle gains.
I had blood chemistry checked on Oct. 5; sixth rotation, Day 6. My complete blood count report was good. Red cell size distribution width was a little high (15.3), not sure why. Lymphocytes were also elevated (48), possibly due to an immunization shot I got a week prior.
Fasting blood glucose (90.07) was good - certainly far from a diabetes concern. Creatinine (1.5) levels were high, placing stress on the kidneys. Uric Acid (5.01) levels were okay. However, I was apparently quite dehydrated since BUN (26.03) was also elevated. Alkaline Phosphatase (56) showed healthy liver values but other liver/muscle enzymes were elevated; such as ALT (62) and AST (74). This is conclusive to the fact that the liver receives extra stress from strength training via injury and the micro trauma to the muscles. This looks like I was in an overtrained and dehydrated state.
Total cholesterol (237.43) was certainly healthy; LDL (108.28) is low and HDL (120.65) is high. The ratio of LDL to HDL (1.96) was beneficial to strong cardiovascular health. The big winner was blood triglycerides (34.54), which were very low.
Prostate-specific antigen (.44) and free PSA (.14) looked good for a 29 year-old man. Testosterone (4.88) was at a modest amount; a likely dip due to other signs of overtraining. I will test for comparison after a maintenance diet and routine is used.
This 14-day CKD allowed me to lose a lot of fat and enter a primed state to effectively switch to a muscle-building program. In the end, I had good blood chemistry but it is obvious my system was stressed. In the future, I plan to focus more on proper hydration. To properly rebound this diet with a bulking cycle, my advice is to steer the final two-week rotation toward less cardio intensity but longer duration. It may also be helpful to use only the tension training routines during the last rotation – to replace the GBC giant sets. Before being able to immediately change to a bulking phase – especially one augmented by anabolic-androgenic steroids – it’s important to allow less accumulated muscle damage and decrease inflammation. Then hit the gas and grow from the primed condition!
Starting a cycle with too much fat puts you at a disadvantage - a greater likliness to gain fat over muscle while over-feeding(Forbes); whereas a relative contribution of lean and fat mass in weight change is influenced by the initial body fat content. To complicate an anabolic cycle, increased interaction with aromtase occurs in overweight people. High body fat levels are linked to insulin resitance and metabolic disorders - not good for proper calorie partitioning and muscle gain.
I hate to be one to preach a problem without providing a solution... so this is my solution. It's tried a true. If your bodyfat is too high, try a couple cycles through this 14-Day CKD before your next cycle. Let me know how you do and any changes you made along the way. I would suggest at least three to four rotations (6-8 weeks) before you begin your cycle. It's not difficult, it just takes consistancy and discupline to stick to it... all the while you should be getting pent up to start your AAS-assisted growth spurt.
Have fun!
Warrior’s 14-Day CKD for fat loss
November 06th, 2007
Carbohydrate cycling is an effective method for bodybuilders who want to lose fat while preserving a lot of muscle. Two dietary periods are used: glycogen depletion and carbohydrate loading. During carbohydrate restriction, a state of ketosis develops as stored glycogen in liver and muscle tissue depletes. This accelerates fat as a source of energy – consumed through the diet or stored within adipose tissue. I recently finished a 14-day cyclic-ketogenic diet to illustrate how this works. Prior to beginning, I did a seven-day CKD variation for a few weeks, then detrained (no training) for one week. I started at 248 pounds; target weight was 228, glycogen loaded. I ended at a hard 227, glycogen loaded and drug free.
The 14-day CKD plan consisted of two, week-long, phases. The first week, a glycogen depletion period is interrupted with a mid-phase carbohydrate meal. An evening carbohydrate load partially replenishes glycogen; right after, it is back to depleting again. This carbohydrate intervention is used to help further deplete glycogen by only briefly exiting ketosis. The temporary exodus allows a brief transfer back to preferring carbohydrates for fuel – to scrape the glycogen barrel – then a quick return back into ketosis for optimal fat burning. This maximizes fat burning and muscle retention.
Glycogen super compensation is attempted every 14 days with a carbohydrate load. Near the conclusion of the second week, a full 36-hour carbohydrate load begins the evening after a full-body depletion routine. The day after the carbohydrate load is a strong power routine with a high-carbohydrate diet at a maintenance caloric intake – to help top off glycogen while providing an opportunity to maintain strength levels. Then the 14-day cycle is repeated.
Warrior’s 14-day CKD: integrated diet and training strategy
============FIRST HALF============
Day 1: Moderate Carb: 60 minutes of cardio; abdominal/calve training.Day 2: Low Carb: Chest and Back Giant Sets; 30-45 minutes of cardio
Day 3: Low Carb: Quads and Hamstring Giant Sets; 30-45 minutes of cardio
Day 4: Low Carb: 45-60 minutes of cardio
Day 5: Preload Carb: Depletion Routine; 30-45 minutes of cardio
Day 6: Low Carb: No Training
Day 7: Low Carb: Delts, Triceps and Biceps Giant Sets; 30-45 minutes of cardio
===========SECOND HALF===========
Day 8: Low Carb: Cardio-only; 60 minutes of cardio; abdominal/calve training.Day 9: Low Carb: Chest and Back Tension Training; 30-45 minutes of cardio
Day 10: Low Carb: Quads and Hamstring Tension Training (w/abs, calves); 30-45 minutes of cardio
Day 11: Low Carb: 50-60 minutes of cardio
Day 12: Preload Carb: Depletion Routine; 30-45 minutes of cardio
Day 13: Carb Load: No Training
Day 14: High Carb: Loaded Routine; 20 minutes of cardio
============REPEAT============
Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates. The only intentional carbohydrate intake should be post-workout with a heavy emphasis on protein. Take 10 grams of BCAA’s pre-workout. A post-workout mix of glutamine, whey, and creatine would serve up well: about 3 parts, 3 parts, 1 part, respectively; mixed with half of an orange or banana.
Preload Carb: Same as a Low Carb, but with slightly less calories during the day. The carbohydrate preload begins in the evening with around 30 grams pre-workout. This can help further deplete glycogen during the training session – 30 grams burns quickly, leaving the body scavenging for more. Immediately after the workout, a heavy carbohydrate and protein shake should be consumed. Then move into a full carbohydrate load, or binge. The first week employs this Preload Carb day but carbohydrate intake ends that night and it’s back to low carbohydrate dieting the next day. The second week moves on to a Carb Load day, where expedited glycogen super compensation is the goal.
Carb Load: An all-out binge of carbohydrates and proteins - trying to eat every hour. Nutrient intake can easily exceed over 5000 kcal, depending on lean body mass. Play with the caloric intake levels, but avoid high-fat foods after the initial 12 to 14 hours from the time the load began, the night before. It’s common to feel bloated with some gastro-intestinal discomfort. Creatine monohydrate and dextrose should accompany the glycogen load.
High Carb: Maintenance calories at roughly 60 percent carbohydrate, 25 percent protein and 15 percent fat.
Moderate Carb: A slight drop in calories - to create a defecit - with roughly 40 percent carbohydrates, 30 percent protein and 30 percent fat. The day’s carbohydrate intake ends in the afternoon.
DAILY NUTRITION: A daily multivitamin/mineral shoud be taken during this restrictive diet to support systemic bodily functions. Three grams of a fish oil supplement will increase the omega-3 content of each meal. Around four grams of Vitamin C will help keep you well and burning fat. Additionally, stimulants can help keep energy elevated but try to avoid caffeine on Carb Load days.
Training guidelines for Warrior’s 14-day CKD
Depletion workouts the first week use German Body Composition for Chest and Back; Quadriceps and Hamstrings; Shoulders and Arms. GBC is a training outline originated by Charles Poliquin, a great strength coach. It is based on short rest intervals to increase production of lactate, which leads to dramatic increases in endogenous growth hormone spurts, thus resulting in greater body fat loss. The second half, drop with GBC training and move to Tension Training. The goal the second week is simply keep the muscles trained.
On the Preload Carb days, a full-body Glycogen Depletion Routine is used to finish depleting muscular glycogen throughout the body. This helps maximize glycogen uptake sensitivity in all muscle groups prior to ingesting carbohydrates. The goal is to exhaust glycogen throughout the body, prior to a carbohydrate load – not make monumental gains in strength. An opportunity for power training comes after the load, when energy levels are restored.
The day after a carbohydrate load, a Carb/Creatine Loaded Routine is performed as a full body power routine prior to beginning another depletion phase. The main goal of this routine is to move heavier weight - power train. This is the most important routine to monitor limit strength and muscle preservation. The total time to completion for the routine is also a significant variable – if you move the same loads but the workout is taking you 20 minutes longer, this is not a good sign.
GBC Training
This resistance training program is divided into these muscle groups with the same movements for the duration of the program. 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 Dumbbell Press
Rest 10 seconds
A3: (25) 30 Degree Incline Dumbbell 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
Quadriceps and Hamstrings
Quads
A1: (6) Full Barbell Squats
Rest 10 seconds
A2: (12) Hammer Strength Hack Squats
Rest 10 seconds
A3: (25) Hammer Strength Quad Extensions
Rest Interval: 2 minutes
Repeat 2 times
Hams
B1: (6) Hammer Strength 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 Dumbbell 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 Triceps Extensions
Rest 10 seconds
B3: (25) Standing Rope Extensions
Rest Interval: 2 minutes
Repeat 2 times
Biceps
C1: (6) Incline Dumbbell 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 routine divides the body’s muscle systems into two workouts. To monitor changes in limit strength, continue to use the same movements for the duration of the program. The static training should track the amount of time the muscle can hold the load in the fully contracted position.
Upper Body
(2X10) Barbell Bench Press
(2X12) Wide Grip Pull Ups
(2X12) Hammer Strength Incline Press
(2X12) Hammer Strength Close-Grip Rows
(2X15) Machine High-Pulley Crossovers
(2X15) Incline Dumbbell Shrugs
Rest Interval: Variable
Lower Body
(1X10,1X20) Leg Press
(2X15) Hammer Strength 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 (setsXreps) should use the same movements, number of sets and repetitions, in the same order, to monitor changes in limit strength.
(2X15) Full Barbell Squats
(2X10) Hammer Strength Leg Curls
(2X15) Hammer Strength 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 (setsXreps) should use the same movements, number of sets and repetitions, in the same order, to monitor changes in limit strength.
(5X6) Full Barbell Squats
(5X3) Rack Dead Lifts
(5X5) Barbell Bench Press
Cardio/Endurance Training
Cardio must exploit key opportunities to burn fat. If possible, morning cardio should be performed but time of day won’t matter after a few days of glycogen depletion training. At that point, any opportunity to do cardio is a plus. Stationary cycling is a good option, especially as glycogen and energy gets depleted. It’s good to monitor cardio progress (or digress); such as total calories burned per unit of time completed.
The applied program
I was very pleased by the results of this 14-day cyclic-ketogenic diet. Total net weight loss averaged 3.4 pounds per two-week rotation – almost 2 pounds of fat lost per week with minimal or no muscle wasting. The results were more drastic than using seven-day rotations. The first half is certainly less comfortable than the second. By the second week, I had a rebound in energy levels and could think clearer.
Studies have suggested that performance can be maintained while on a low-carbohydrate; my application suggests no performance drop after an initial adjustment period - especially as it relates to cardio performance. I did get the stimulated low-carbohydrate feeling; which is better than the brain-dead feeling I usually get after only two or three days on a low carbohydrate diet. With a seven-day split, I was super compensating glycogen right before ketosis started to become doable.
I did note some constipation - a likely result of a low carb/fiber diet. I am started taking a colon cleanser but discontinued after adding Optimum Nutrition’s whey protein to my post-workout shake – I don’t know if the company meant it, but it definitely has a laxative affect.
Subsequent weeks compared training numbers to see if strength/muscle could be preserved while increasing fat loss. I really pushed to increase cardio endurance as well as keep strength numbers out of the red. I originally thought the 14-day CKD might be too much, but it was very productive. Issues associated with over-reaching/training are resolved through the program’s variety and varying workout intensities and durations. Intense training (giant set depletion training) is brief; whereas the lower-intensity tension workouts are a little longer. The program design is good.
Rotation 1: Jul. 22; 248.0
Rotation 2: Aug. 5; 242.0
Rotation 3: Aug. 19; 239.5
Rotation 4: Sep. 2; 236
Rotation 5: Sep. 16; 233.8
Rotation 6: Oct. 14; 227
Rotation 2: Aug. 5; 242.0
Rotation 3: Aug. 19; 239.5
Rotation 4: Sep. 2; 236
Rotation 5: Sep. 16; 233.8
Rotation 6: Oct. 14; 227
During the first rotation, I tested for ketones using urine analysis. I tested positive on Day 2. Urinary PH was low (5), another indicator of ketones. I was negative on Day 6. On Day 7, I was positive again. So, one day was needed to get into ketosis after an evening carb up - probably pushed along by morning training. The second week had a definite positive for ketones.
With the second rotation, I simply didn’t feel as good as I did with the first one. Going into the third, I felt a bit more pent up and ready. I also became more restrictive with my caloric intake during the depletion phase. I needed to make a diet adjustment, so less nuts.
I started the third phase accidentally taking more time to complete a routine than usual but I hit the gas and ended up with a lot of improvements. Even cardio numbers were up across the board. I increased some of the loads during the depletion giant sets but I need to keep my times tighter during the next rotation. My glycogen-loaded routines continued to show increases in strength, ever since i began this program. So weight loss could easily be attributed to decreases in fat with increases in muscle. My post-depletion workout drink changed to roughly 40 grams whey protein mixed with half a banana.
I had a lot of commenting regarding my weight loss in the fourth rotation; especially after depleting down to 220 pounds. I started fitting into some really old clothes - especially pants. I netted a three-pound weight loss this two-week rotation. I also appeared to be adding some additional lean mass; this was the opinion of my wife as well. Performance-wise, I took a few hits here and there but cardio improved at every instance. So endurance went up. The power workout on Day 14 produced the same index as the week before - I finished the same loads in the same amount of time (54 minutes). Once again, my post-depletion workout drink changed to add in glutamine again: roughly 20 grams whey with around 20 grams glutamine, mixed with half a banana.
I continued to be quite happy with the routine - especially the variety in training. Through the fourth rotation, I was losing an average of 1.8 pounds per week. No appreciable loss in strength with several increases. However, quadriceps strength was dropping while hamstrings stayed strong. Aerobic output kept increasing. Core strength also kept getting better; partially due to less body fat mass.
For the fifth rotation, my post-depletion workout drink changed to roughly a 50-gram mix of whey, glutamine and creatine; three parts whey, three parts glutamine and one part creatine. Mixed post workout with half of a banana.
The carbohydrate load during the fifth rotation was astonishing. After almost 15 years of training, this was the most weight I had shifted from diet alone – drug free. I depleted down to a chiseled 216 and then ended a carbohydrate load at 236 – 20 pounds in two days! I felt like I had an alcoholic’s hangover after the carbohydrate load. I was tired and out of breath. This was explained during the evening’s power routine when I jumped on a scale which revealed the 20-pound gain. Honestly, I was thinking about ending this since I depleted to 216 pounds and was starting to get worn out. But after carbohydrate loading up to 236 pounds and having a great power routine, I chose to ride it out for a sixth rotation.
The day after the major weight gain, I was back to 230 pounds. I seemed to have really peaked, thus performing really well on the power routine. I thought I would show a power loss, especially since I had stripped some weight off the Squat to get a deeper range of motion, but my pulling strength in the Dead Lifts improved and I finished the entire routine much faster than last time. Anyway, performance-wise, cardio improved in the beginning. However, during the second week I started to drag a bit so I increased the duration to keep burning fat. I started doing three-mile power walks in the evening.
The sixth was a hard rotation. Cardio output took a nose dive and I generally felt pretty exhausted. At the end of the second week’s depletion, I had hit 212 pounds. After the carbohydrate load, the power routine showed a significant drop – strength dropped a little and it took me longer to finish the workout (57 minutes). I was also cramping more often. It started to become clear: I need some rest; it was time to shift gears. Even though I was dragging a bit, I felt ready for something new. After 12 weeks of restrictive dieting while maintaining musculature, I was pent up and ready to move some heavy weights again! So I ended this program and immediately shifted into a mass-building cycle to ride the primed condition for a growth spurt in muscle gains.
I had blood chemistry checked on Oct. 5; sixth rotation, Day 6. My complete blood count report was good. Red cell size distribution width was a little high (15.3), not sure why. Lymphocytes were also elevated (48), possibly due to an immunization shot I got a week prior.
Fasting blood glucose (90.07) was good - certainly far from a diabetes concern. Creatinine (1.5) levels were high, placing stress on the kidneys. Uric Acid (5.01) levels were okay. However, I was apparently quite dehydrated since BUN (26.03) was also elevated. Alkaline Phosphatase (56) showed healthy liver values but other liver/muscle enzymes were elevated; such as ALT (62) and AST (74). This is conclusive to the fact that the liver receives extra stress from strength training via injury and the micro trauma to the muscles. This looks like I was in an overtrained and dehydrated state.
Total cholesterol (237.43) was certainly healthy; LDL (108.28) is low and HDL (120.65) is high. The ratio of LDL to HDL (1.96) was beneficial to strong cardiovascular health. The big winner was blood triglycerides (34.54), which were very low.
Prostate-specific antigen (.44) and free PSA (.14) looked good for a 29 year-old man. Testosterone (4.88) was at a modest amount; a likely dip due to other signs of overtraining. I will test for comparison after a maintenance diet and routine is used.
This 14-day CKD allowed me to lose a lot of fat and enter a primed state to effectively switch to a muscle-building program. In the end, I had good blood chemistry but it is obvious my system was stressed. In the future, I plan to focus more on proper hydration. To properly rebound this diet with a bulking cycle, my advice is to steer the final two-week rotation toward less cardio intensity but longer duration. It may also be helpful to use only the tension training routines during the last rotation – to replace the GBC giant sets. Before being able to immediately change to a bulking phase – especially one augmented by anabolic-androgenic steroids – it’s important to allow less accumulated muscle damage and decrease inflammation. Then hit the gas and grow from the primed condition!
I will add other before-and-after photos to the original post, if provided. Just post your pics to this thread and I'll get them up. 
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