TKD Manual By: Mr.X
TKD Manual…

By: Mr.X
Hi, guys and gals, I know you are anxious to get to the TKD part, so here it goes:
TKD=Targeted Ketogenic Diet. It is fundamentally a ketogenic diet where carbohydrate intake is timed around weight training workouts. The objective is to supply enough short term energy to exercise effectively without disrupting ketosis. The amount of carbs to be consumed is determined by the number of sets to be performed. I suggest about 10g of carbs for every 3 sets to be performed as a rule-of-thumb. A person planning for 10 sets would consume 30 grams preworkout using these guidelines. I have found after several years of using TKD (Targeted-Ketogenic-Diet) that 10g/3 sets is very efficient; in fact, you can go up to 12g/3sets if you’re heavier than 200lbs. These guidelines are very vague, so let me expand a little and show you a sample of my TKD log.
-workout was long but usually my workout are 2hrs as is...I'm sure the time-frame for the workout is not really the biggest problem...I think lowering that blood sugar is the main goal.
-I have a glucose meter that measures ketones in the blood too, I’m sure you can purchase one for around $120 U.S dollars
3 day log:
Day 1:
7 am
Woke up
Glucose 30
Ketones 29
7:45
Glucose 41
Ketones 26
8:00
had...40 grams of maltodextrin
Glucose 44
Ketone 20
8:30
Glucose 140
Ketones: 0, - negative
8:35
Started workout
Glucose 119
Ketones 0
9:30
Glucose: 90
Ketone 0
10:30
Glucose 60
Ketones 7
all ketones getting used up in workout
11:10
Glucose 55
Ketones 1
no ketones due to hard workout
11:10
Finished workout
11:20
Glucose 57
Ketones 2
11:30
Ate 40 g protein + 2tbsp. Flaxseed oil
12:00
Glucose 59
Ketones 2
12:45
Glucose 50
Ketones 34
11:30 meal effecting level of Ketones
1:30
4oz. of chuck steak + 1 tbsp. Flaxseed oil
Glucose 59
Ketones 44
2:15
Glucose 67
Ketones 29
3:00
Glucose 61
Ketones 35
Day 2:
7 am
Woke up
Glucose 39
Ketones 20
7:45
Glucose 37
Ketones 24
8:00
had...50 grams of dextrose
Glucose 47
Ketone 20
8:30
Glucose 150
Ketones: 0, - negative
8:35
Started workout
Glucose 144
Ketones 0
9:30
Glucose: 100
Ketone 0
10:30
Glucose 70
Ketones 5
all ketones getting used up in workout
11:10
Glucose 52
Ketones 1
no ketones due to hard workout
11:10
Finished workout
11:20
Glucose 54
Ketones 2
11:30
Ate 40 g protein + 2tbsp. Flaxseed oil
12:00
Glucose 57
Ketones 3
12:45
Glucose 50
Ketones 30
11:30 meal effecting level of Ketones
1:30
4oz. of sirloin steak + 1 tbsp. Flaxseed oil
Glucose 56
Ketones 40
2:15
Glucose 60
Ketones 32
3:00
Glucose 61
Ketones 37
Day 3:
7 am
Woke up
Glucose 39
Ketones 20
7:45
Glucose 37
Ketones 24
8:00
3 whole eggs + 1tbsp. Flaxseed oil + 1 tbsp. Grape-seed oil
Glucose 50
Ketone 21
8:30
Glucose 55
Ketone 31
10:15
40g protein + 2tbsp. Flaxseed oil
Glucose 60
Ketone 39
12:15
had...40 grams of maltodextrin
Glucose 44
Ketone 20
12:45
Glucose 155
Ketones: 0, - negative
1:00
Started workout
Glucose 152
Ketones 0
1:30
Glucose: 100
Ketone 0
2:30
Glucose 73
Ketones 2
all ketones getting used up in workout
3:10
Glucose 50
Ketones 1
no ketones due to hard workout
3:10
Finished workout
3:20
Glucose 54
Ketones 2
3:30
Ate 40 g protein + 2tbsp. Flaxseed oil
4:00
Glucose 57
Ketones 3
4:45
Glucose 50
Ketones 30
3:30 meal effecting level of Ketones
5:30
4oz. of sirloin steak + 1 tbsp. Flaxseed oil
Glucose 56
Ketones 40
6:15
Glucose 60
Ketones 32
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This is a 3 day log. As you can see, as a rule: I don’t have fats for about 2 hours prior to workout and only EFA after workout. With all other fats only coming 2-3 hours post-workout.
I know what you all think. How the hell is he so miraculous with the timing? Well, after years of doing this, I’ve learned to be on the dot with everything. Confide in me, for I know that each and everyone of you will have their own way of doing a TKD, in time.
Since I consumed 40g/carbs everyday, as a result, I did (10g/3sets) 12 sets of certain exercises each day. While, generally carbs are consumed 30 minutes prior to workout (as you see in my log). Others have found success with carb intake during their workout. Some TKDers also take in post-workout carbs, commonly with some type protein (whey is a good one) to aid in recovery. I do not believe in the theory of post workout carbs (in Ketosis), unless insulin is administered. Because, how would you otherwise lower your blood sugar. Surely, you would be in ketosis prior to workout and in the end of workout, but understandably you would not be in ketosis post workout, due to high blood sugar levels. I have also found that pre-workout carbs are most effective, in brining strength up while shedding fat (very intense workouts).
Glucose /Glucose polymers are often used as preworkout carbs.
www.proteinfactory.com
has a great selection of different carb. Powders for very cheap prices
(I am in no way, shape or form associated with proteinfactory.com, these are just personal views)
In reality, anything that is easily digestable and will give the desired amount of carbs is fine. I’ve even done TKD with fat-free milk and it worked fine. (not as good as carb powders, but something is always better than nothing)
Here is a way to start/run a TKD:
BMR=weight x 12
Day 1: 85% fat/15% protein---BMR ->1 hour cardio in the morning empty stomach/no workout
Day 2: 85%fat/15% protein---BMR->1 hour cardio in the morning empty stomach/20min cardio in the evening/no workout
Day 3: 65%fat/35%protein---BMR-5%-> 30min cardio morning/ start your TKD workout(30 min prior to workout carbs)
-------> subtract the amounts of carb calories consumed 70% from fat and 30% from protein
-------> Example: you consumed 40g carbs…carbs have 4cal/g…40g carbs x 4cal/g = 160cal.
-------> 160cal…70% is 112 cal , so you subtract 112 from your daily fat intake, and 58 cal from your daily protein intake to make up for the extra calories…..that’s roughly –12 g fat a day, and –14g protein a day.
Day 4-6: 60%fat/40%protein---BMR-5%-> 30min cardio morning/ start your TKD workout (30 min prior to workout carbs)
Day 7: 30%fat/70%protein---BMR-> full body workout early morning AM (before any food)/no cardio
This is basically a way to get you into Ketosis before you start TKD, so, in turn, the fact that you are in Ketosis before you start a TKD ensures you stay in Ketosis even if your carbs fluctuate too much. Day 7, is essentially taking the place of a carb-up, yet no carbs are ingested, and protein is replacing the carbs.
Supplements during TKD:
AdipoKinetix
Ephedrine
Creatine
Glutamine
Carb Powders
MV/MM
FIBER
Follow my supplement routine from my CKD manuel:
FIBER –soluble or any other form
Multi Vitamins(MV)/ Multi Minerals(MM)
AdipoKinetix
Ephedrine
HOW TO TAKE THEM:
Take MV and MM two times a day (recommended dose), one in the morning and one in the afternoon (around 2-3pm)
Take each 1-3 pills AdipoKinetix with 25mg of ephedrine. 2-3 times a day.
Take Fiber supplementation 2 times a day…once in the morning, and once before bed
Creatine/Glutamine Mix:
Take w/ Carb drink prior to workout.
Workout:
I usually end up doing a split routine: 1-2 body-parts a day for 4 days…
EX: --Day-
1: Chest, tri’s
2: Back (lower-upper), bi’s
3: shoulders, traps, abs
4: legs, calfs (quads,hams,glutes=legs)
5: full body workout…3-4 times light (20-25 reps)
SAMPLE WORKOUT:
Day 1: 40carbs/12sets
Chest:
Bench Press (flat) 3 sets x 10,8,6
Incline Fly 3 sets x 12,10,8
Dips 3 sets x 10-15
Back:
Skull Crushers 3 x 10,8,6
Day 2: “same as day 1:
Back:
DeadLifts 3 x 12,10,8
Lat Pull Down (front) 3 x 12,10,8
Rows (sitting or standing) 3 x 10,8,6
Bi’s:
Flat bar curls 3 x 10,8,6
Day 3: “same as day 1”
Shoulders:
OverHead press flat bar 3 x 10,8,8
Side Delt raises 3 x 10,8,6
Rear delt pull 3 x 20,25,25
Traps:
2 sets of heavy shrugs (flat bar or dumbbells…flat bar preferred)
Abs:
1 set 50 crunches
1 set 50 leg-raises
Day 4: 50 g carbs/15 sets
Legs:
Squats 5 x 15,12,10,8,6
Lunges 3 x 20,15,12
Leg Press 2 x 12,8
Calfs:
Donkey calf raises 3 x 20,15,6
Leg press calfs 2 x 20,10
P.S. Feel free to email me with questions about my TKD/CKD manuals: [email protected]
Mr.X

Mr.X the man with a dream.