I started a new experiment yesterday. I’m doing my first traditional cyclic ketogenic diet (CKD). Having done many stints of a PSMF over the years, problems with and benefits of ketosis aren’t new to me but have never done a regular CKD.
The basic idea of the CKD is to eat very low carb (what most people can relate to as Atkins induction) but then have a carbohydrate-based refeed every so often (usually 7-10 days, depending). There is a lot of hard science as well as a wide range of personal experiences that support the idea of keto as a healthy lifestyle, and that’s what it is: a lifestyle. The problems tend to happen when going off. Fortunately, there’s really no need to ever go off. Once the goal is reached, boost intake for maintenance. Pretty simple, really.
My goals for the first two weeks are going to be 2000 kCal daily, shooting for 175g protein, 133g fat, and 25g net carb. After that period, I’ll take my first refeed, then boost intake to 2200kCal for the following 5 weeks. Yes, it’s a pretty big deficit but it’s still better than a PSMF. After 7 weeks, I’ll make an assessment and see what adjustments need made or if I need to just pick something else entirely.
Everything else is going to stay the same, at least for now. My barbell training will be the same 3×5 compound routine, I’ll be doing a little running to prepare for the Spartan Race in 8 weeks, and I’ll be throwing in some kettlebell work as well. The eating plan is still to do 16-18 hour daily fast plus two 24-hour weekly fasts on off days. I’m currently just under 16 hours into one of those right now.
In all, I expect that my training will need to change, probably some squat volume reduction but I’m going to worry about that when I get there. Since it’s only been a day, I don’t know how the “keto flu” will affect me but, if the PSMFs have been any indication, it shouldn’t be too bad, just a couple of days.
I have some starting photos and will be getting measurements as soon as I can find my stupid measuring tape. Not sure where it went. I think Seven stole it.
