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Thread: 14 Day CKD

  1. #11

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    I've been dieting for about 4 months and lost about 30 pounds. I'm currently 6'0 and about 205 pounds which is about where I want to weigh but about 20-25 pounds less fat and have that be muscle obviously. In the last 2 weeks or so I've hit a plateau and not losing much so saw this and definetly considering this as an alternative. I hear a lot of low carb diets are only good while you are on them, then you gain all the weight back. I'm obviously ok with that but want to do it naturally and as muscle. Do you guys think that this is would be a decent program for me to try? Also I was wondering if OP or anyone else with knoweldge on this could explain to me in more detail the purpose of preload carb and carb load days. Thanks a ton

  2. #12

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    Some people have found the original format difficult to follow. Here I try to simplify..
    Day 1: Moderate Carb: 60 minutes of cardio; abdominal/calve training.
    Moderate Carb: A slight drop in calories – to create a deficit – with roughly 40 percent carbohydrates, 30 percent protein and 30 percent fat
    Day 2: Low Carb: Chest and Back Giant Sets; 30-45 minutes of cardio
    Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates.
    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

    Day 3: Low Carb: Quads and Hamstring Giant Sets; 30-45 minutes of cardio
    Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates. .
    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

    Day 4: Low Carb: 45-60 minutes of cardio
    Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates.
    Day 5: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. Immediately after the workout, a heavy carbohydrate and protein shake should be consumed. Then move into a carbohydrate load, or binge but carbohydrate intake ends that night and it’s back to low carbohydrate dieting the next day.
    (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

    Day 6: Low Carb: No Training
    Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates.
    Day 7:
    Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates.
    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

    Day 8: Low Carb: Cardio-only; 60 minutes of cardio; abdominal/calve training.
    Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates.
    Day 9: Low Carb: Chest and Back Tension Training; 30-45 minutes of cardio
    Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates.
    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

    Day 10: Low Carb: Quads and Hamstring Tension Training (w/abs, calves); 30-45 minutes of cardio
    Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates.
    (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

    Day 11: Low Carb: 50-60 minutes of cardio
    Low Carb: basically meats, eggs and fibrous veggies; around 30-50 grams of carbohydrates.
    Day 12: Preload Carb: Depletion Routine; 30-45 minutes of cardio
    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. Immediately after the workout, a heavy carbohydrate and protein shake should be consumed. Then move into a full carbohydrate load, or binge.
    (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

    Day 13: Carb Load: No Training
    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.
    Day 14: High Carb: Loaded Routine; 20 minutes of cardio
    Maintenance calories at roughly 60 percent carbohydrate, 25 percent protein and 15 percent fat.
    (5X6) Full Barbell Squats
    (5X3) Rack Dead Lifts
    (5X5) Barbell Bench Press

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