CKD and cardio questions

[Genesis]

I'm planning on running a quick CKD before I start my cycle of test and tren.

I just want to cut down a bit.. I'm not interesting in getting ripped, just getting a bit leaner before the cycle comes as I will undoubtedly put on some fat.


I think I have everything figured out with the CKD diet, I just have a couple of questions.

First, in Mr.X's CKD article it says to just multiply your body weight by 12 to you BMR, however when I use a BMR calc off the internet I get a slightly lower value as it takes into account my height, gender and activity level, which one should I use?


Also, due to my school schedule and social schedule, I often wake up dead tired.. I go to class come home and take a nap... so morning cardio would be very tough for me.. would it be ok to substitute the morning cardio for a longer cardio session later in the day when needed? And please anyone who is going to tell me to man up and change my schedule to fit in morning cardio.. well thats really not an option at this point, perhaps in two months when my school schedule is different. Morning cardio on saturday and sunday is no problem though.


and my last question is in the CKD manul by Mr.X he outlines doing circuit training I'm guessing for the cardio reasons.. I thought while on a cut it was recommended that you do heavy training throughout to ensure minimal muscle loss?

Thanks

[Onerepmaximum]

I think the reason for circuit training is to deplete your muscles of glycogen to encourage your body to burn ketones. Cardio in the morning would be the best because that is going to cause your metabolism to be higher for more of the day. The body weight times 12 is a little more generalized than the one that your web site probably uses. I wouldn't imagine that isn't enough to be a significant factor though.

[Genesis]

Yeah I didn't expect it to be a significant factor either, figured I might as well ask.


I am aware of the reasons for which morning cardio is the best, however, would it be OK to sub it out for a longer session of mid day-evening cardio when needed? I mean I'm guessing its not going to be as effective as morning.... but there are maybe 2-3 mornings within the week where I can pull of morning cardio.. prolly more like 2.

[Genesis]

Oh yeah and one other question, anyone know where I can find nutritional listings for different foods?

I'm trying to get my list of foods ready for my ckd diet... I got salmon.. chicken.. pork chops sound gooooooood

[fitnbuilt]

try fitday.com

[Mr.X]

Originally Posted by Genesis

First, in Mr.X's CKD article it says to just multiply your body weight by 12 to you BMR, however when I use a BMR calc off the internet I get a slightly lower value as it takes into account my height, gender and activity level, which one should I use?

Use my ratios

Originally Posted by Genesis

would it be ok to substitute the morning cardio for a longer cardio session later in the day when needed?

yes it's fine, I wouldn't suggest LONGER, I suggest smarter, just do more sprints, HIIT cardio style

Originally Posted by Genesis

and my last question is in the CKD manul by Mr.X he outlines doing circuit training I'm guessing for the cardio reasons.. I thought while on a cut it was recommended that you do heavy training throughout to ensure minimal muscle loss?

You can't really do heavy training while in ketosis - since it wont effect you enough to make a difference, you should stick to what works best; trust me w/ all the muscle glycogen depleted you'll have very little strenght left.

Mr.X

[Genesis]

Maybe I was just speaking from personal experience but on my last CKD which I ran a bit differently than what I'm about to do using Mr.X's manual..
I lifted heavy and I actually gained a small amount of strength.. I was running some var with it but thats it... It seemed like the first few days of no carbs I was sluggish in the gym, but after my body got used to it lifts were essentially the same.. and in the case of my dumbell press, I added on a couple of reps.

Anyways, thanks for all the answers everyone.