CKD and Ketosis

[bgdawgrr]

Mr. X and all CKD experts.
OK, I am a realist but want to make CKD work for me. Please put me on track. Reading the CKD manual, different days have diffent variables (worksheet is great!). Can it be simplified further? I don't know if I can fit so much change into my schedual (variations of fat/protein daily), but can set up meals to eat throughout the day over the course of the week. Has anyone on the board done this successfully?
Say I take stats for 195lbs. Day four has 2340 cal/day, BMR.
My idea: Take 95%BMR 2223 Cal as target with 144F/174P <20GCarbs. I will do extra cardio in order to enter Ketosis and stick with the 6 day cycle and carb up day 7. Use the 3042 Cal as the target.:eat
As supplements, Whey protein, Creatine, GPlenish. I figure I need to drop 14lbs of BF to get to 12% goal and bulk.
What is a realistic timeline for these results?
Thank you for your help.

[Mr.X]

Originally posted by bgdawgrr
Mr. X and all CKD experts.
OK, I am a realist but want to make CKD work for me. Please put me on track. Reading the CKD manual, different days have diffent variables (worksheet is great!). Can it be simplified further? I don't know if I can fit so much change into my schedual (variations of fat/protein daily), but can set up meals to eat throughout the day over the course of the week. Has anyone on the board done this successfully?
Say I take stats for 195lbs. Day four has 2340 cal/day, BMR.
My idea: Take 95%BMR 2223 Cal as target with 144F/174P <20GCarbs. I will do extra cardio in order to enter Ketosis and stick with the 6 day cycle and carb up day 7. Use the 3042 Cal as the target.:eat
As supplements, Whey protein, Creatine, GPlenish. I figure I need to drop 14lbs of BF to get to 12% goal and bulk.
What is a realistic timeline for these results?
Thank you for your help.

Here's a simple way to do it, match protein to fat gram-to-gram. Thus, if you eat 100g protein per day you eat 100g fat.

Your supplements look fine as long as you use Gplenish on the weekend you'll be fine (w/ carb up).

Your timeline is a bit vague, but if you wanto to get down to 12%, it would probably take up to 12 weeks.

Mr.X