check this CKD diet out at MMS Fitness Forums. Its by a real respected guy called Mr. X. Very easy to follow so ima give it a go.


Weight today: 180. Unknown body fat, but guessing 20 percent.

So far so good. I had to get up around 9ish and walk down the Ralphs to get the pb, kinda sucked since i was starving. Another note was that i feel that i waste too much time in my room!!! When i was ballin at the John Wooden Center i felt fine. From now on, im spending much more time playing, since i can stop thinking about food so much.

As far as food wise goes, i followed my first meal good. 2nd meal i went to dorm cafateria and ate about 5 sclics turkey and a heck lot of lettuce. So cal and nutrition wise im fine. For the next couple hours i had a lot of water, then about 4-5 TBsp of pb all at once. PB IS SO GOOD. Anyway here i am at 4:30 feeling full and beleiving i can do this CKD diet crap for 4 weeks. Im gonna go do dinner at 6, load up on major veggies and head to review session. THen come back, study, and go to bed.

If this diet really works... this may be the diet for me to get on:) I love PB.

You are a college student right?

PB is all you eat???

yes, i am at a college student. THis make it REALLY CONVENIANT.. I beleive that this is the purpose of the diet. Basically, it is real easy CKD.

Look at other thread, i posted link to where diet originated.

I eat only pb (all natural) and whey/water shakes.

Depedning on bodyweight, depends on intake.

For me, (178 lb) 6 meals of 2.5 Tbsp and 1 scoop of whey.

2nd day went well. THERE ARE NO DAMN CRAVINGS!! That makes it easy to avoid sugar.

I had a large salald w/cheese and a beef patty for lunch to fill me up instead of PB. Not worried b/c the meal is basically CKD (low carb).

Oh btw, instead of whey i usually have tuna. It is more filling, and it is all protein, just like powder.

So, i could basically have 15 TB of pb and 3 cans of tuna a day.

updating 3rd day so far.

I did 20 min cardio, my toe is cut so it was kinda hard.

I should be lifting today, but i have finals and im tired (no carbs) Tom. i will do shoulder/bicep and take my calculus final afterwards.

Weighed in at 175 this morning. 5 lbs down.

Not placing too much faith in this 5 lb loss. I normally fluctuate around 177 anyway. I also took a #2, but i ate breakfast so maybe this cancels each other out?? Anyway, it is nice to see the scale at 175 again. Ill weigh in again Wed.

Oh, my parents came to dorm today to eat brunch with me. THey hate seeing me diet and such, so i ate salad and eggs to keep them happy (CKD diet). SO, everything is ok.

I also asked the creator of the diet (Mr.X) about other legal foods when im really hungry, so i have like 10 heads of caabage in teh frrdge. LOL. That combined w/water FILLS ME UP GOOD.

I also never realized how much i would eat when i was not hungry. THis diet is showing me also how to properly space meals.

Already 5 pounds down? I'm not sure that's good for you in the long run...

I went out for some natural PB tonight, and ended up with basically chopped peanuts. They grind roasted unsalted peanuts, and add no salt or preservatives to it. Obviously, it tastes like nothing but pure peanuts, but since all I do with it is put it in my shakes, it doesn't matter much (I love PB and bananas)...I figure this is ideal, no?

Skim milk
Banana
Chocolate blend whey powder
natural pb w/o salt
rolled oats


All blended together.

that must be a very tasty shake!!!

However, the cals must add up real quick, i wouldnt reccomend for cutting.


As for the other question, i said that the 5 lbs were not too acurate. I weighed myself on a full dinner that day. Also, i said that i hover around 177. I figure it the diet is working the way it is supposed to, im down maybe 1/3 lb? Ill post weight again up on Wed. and then ill see if i can identify a trend.

Hold up, your diet consists of ONLY Peanut Butter and Whey Shakes?!?!

I don't get it...

basically, based on Body Weight, u figure out amountof each u compose.


For me (178 lbs) i have 6 meals, each consisting of ANPB and 1 scoop of whey/water.


This diet is basically a CKD diet. However, the p/f/c ratios are so easy to follow since its only 2 foods. This is also very conveniant for ppl on the go/ no $. Im at college and it works great.

I think i have a link posted somewhere if u need more info, or ask me.

Ppl who have STUCK IT OUT FOR 2 WEEKS report very favorable results.

Reffed every 7 days, but im gonna do it for 2 full weeks and then decide depending upon energy levels/progess.

Any more questions/suggestion/criticism? All is appreciated.

BTW, I take a bunch of minerals/vitamins in the morning to make up for all that stuff.

Umm, yeah here's a question...

How do you possibly stay alive on nothing but peanut butter and whey shakes? Sounds incredibly unhealthy? There are NO nutrients in that diet.

thats why i take multivitamins

2 Multi Vitamins
Vitamin C, E, A, D
Calcium

Iron is contained in pb, (10%)


What else am i missing? Any1 have a complete rundown on all nutreins/minerals needed??

also, how is it unhealthy?

I agree that it is TOTALLY BLAND AND BORING. No argument there.

However, if we break it down . . .

180 grams protein
30-35 carbs (approx.)
100 g of fat (all from nuts-healthy fats)

What am i missing here?

ANY HELP/SUGGESTION/CRITICISM APPRECIATED.

oh, i also subst. 1 meal or so for a CKD meal (2 chicken breasts, egg whites, salad (lettuce only)). Any better in ur opinion?

As far as nutrients, peanuts aren't complete proteins. You should provide your body with a variety of protein sources. Like with anything else, your body will adapt to routines. You wouldn't do 3 sets of bicep curls everyday. Likewise, you need to provide your body with various nutrients from nature (not only vitamins).

oh, i was planning on this for like 3 weeks or so. If i dont lose weight, then ill stop after 2. If i do lose after 2, then i will refeed and continue.

Are u sure proteins are not complete proteins?? That along with my Milk Protein Isolate should cover all the aminos then.

I totally disagree with the body adapting theory. Your body does not know what u need, it only knows the macronutrients. Who cares if i eat different foods and get the same number of cals as pb?? Its where the cals are coming from that matter.

I totally disagree with the body adapting theory. Your body does not know what u need, it only knows the macronutrients. Who cares if i eat different foods and get the same number of cals as pb?? Its where the cals are coming from that matter.

The good Lord make various plants and animals to meet our needs. You cannot eat just PB and Whey plus take vitamins and meet all your nutritional needs.

And all calories are not equal - that's an old myth. What you eat does make a difference. If you're on a 2K cal diet and you get all your calories from eating birthday cake versus lean meats and fibrous veggies, there's a BIG diff.

i agree w/ you, thats what i said, that # dont matter, just the macronutrient breakdown. Didnt ur God create peanuts/almonds:)

ok day 4. So far, so good, altough i think i may have ate too much for last night.

Does anyone else not get the full serving out of a jar pf pb?? I could swear its like 7 Tablespoons off, and im even leveling the spoon and making sure there there is noting on the bottom.


Ufortunaetyl, i woke up around 7:30 w/ one heck of an appatetie. So i had to start the meals early today.

7:30 Meal,
10:00 Meal
Until 2pm calculus final
if im hungry ill have a meal, if not im at ralphs for more pb and then gym

5:00 Meal
7:30 Meal
10:00 Meal

This is the plan. Lets see if i can do it

hmm, its 11 and im not even hungry. Weird . . .

Anyway, im headin onto the final. Maybe thats why

Im still gonna eat though

i agree w/ you, thats what i said, that # dont matter, just the macronutrient breakdown. Didnt ur God create peanuts/almonds:)
:rolleyes:

ok, 7pm here.

I am defintily feeling fatigued already. My eyes are drooping a bit.

Calc final went ok, half the class failed supposedly.

Hmm, what else? Meals went ok. I stuck throgh w/ only pb and whey. No substitutions:)

I found out that sugar free jello is ok. Im making a small batch right now. ONLY 3 DAYS LEFT TILL SPRING BREAK!!!

HERE I COME XBOX

So im at the 5th day.

Got up at 7 pumper up to workout. I decided to not have any pb this morning, instead had black espresso (4 shots) w/small plates of eggs.

Gym went great, my arms are sore.

This diet is not good for muscle gains, so i was surprised when i hit a new personal best of 120 lb dumbbell shoulder press (60 each arm) for 6 reps. REally happy there.

Hey, i can kinda see my abs a little bit. My goal is to have a good resemblence in 12 weeks. However, as long as i make progress, ill be happy.

Like i said, I HAVE NOT HAD ANY SUGAR FOR THE PAST 5 DAYS!!! Really happy, the pb takes care of all cravings.

What do u guys prefer, PB or Almond Butter? Chunky or smooth?

On a funny note, i went to pick up some pb yesterday and noticed "All natural REDUCED FAT pb" This thing had like 50 ingrediants. Aint that kind of missing the point of all natureal??

ok end of 5th day, and all meals went ok. Had a bit of salad w/chicken. See ya tom.

day 6 is here. Brekfast was eggs/cheese, not pb. Im gonna study for 2 hrs, and go to gym to bur a bunch of time. Anyone know a cheap place to buy anpb?? I hate spending 3 bucks every 2 days.

cheap place for pb is costco . 2 big jars of natural pb for $6. smaller 16 oz jars are $2 at my trader joes. if pb is not cost effective for you, you can supplement with oil ( i like olive oil). not as tasty though and no carbs there so you can eat more cabbage :)

i would suggest that you take in some whole food protein instead of relying on whey. you are low carbing and since whey digests pretty fast, some of the whey is being converted to glycogen. eating whole food protein would lessen this probability (my theory)

not the healthiest diet,but probably ok for 3 weeks you planned. good luck - i'm very interested in seeing how it works for you, how the refeed will affect progress, and if your weight loss can be maintained after you are doing dieting. what are your goals after the diet?


day 6 is here. Brekfast was eggs/cheese, not pb. Im gonna study for 2 hrs, and go to gym to bur a bunch of time. Anyone know a cheap place to buy anpb?? I hate spending 3 bucks every 2 days.

goody, lots of questions:)

About the olive oil, i would do that, except that i dont want to buy it cause im on real tight wallet at college. Also, i cant imagine oil to be any more filling than pb, and i do have hunger cravings on this diet, but not too bad. The sugar cravings are nonexistent.

Why did i not think of Costo??? As soon as i go home in two days after Chem final im hitting that place up. Thnx for tip!!

I meant that i used whey only post workout. I use MPI (milk protein isolate) that i got from proteincustomizer. 4 lbs for 25 i believe, so pretty sweet deal.

As far as how long i will run the diet, i really do not know. The reason i did the diet in the first place was becuase i was not losing anything despite eating very clean for a month and a half. I was not too surprised because i was about 178 and was lifting a lot. However, i wanted to see if i could break the plateu. I think ill run 2 weeks, report the loss (hopefully) and then evaluate myself. I would like to be cut (7-8 percent bodyfat), so it all depends on how far i can keep my sanity.

kinda annoyed, had a bit too much pb, shoulda stopped. Easily had 300-400 more cals than i intended. Luckily, i did major cardio. 3 hours of basketball, which i plan to make a daily thing.

Overall, low carbing is still fine.

Tom. ill post my weight and we will see (and pray) the diet was successful as far as first week goes.

Luckily, i did major cardio. 3 hours of basketball, which i plan to make a daily thing.

Wow, 3 hours of basketball a day?

That's insane dude, I hope you've got a lot of muscle ;)

time seems to fly real quick. I play 2x a day, 90 min each.

What did the muscle comment mean?

im running low on pb, since i ate a bit too much last night. So for breakfast, i had some eggs/bacon. I think im going to try and hold out to about 12 or so and then refuel at 2:30, and then go to final at 3. I dont think im gonna be able to get to the gym today, so ill report weight tomorrow. Wish me luck on Chemistry Final.

time seems to fly real quick. I play 2x a day, 90 min each.

What did the muscle comment mean?

Doing three hours of basketball (a type of cardio) will probably cause muscle loss. Unless you you consume quite a few calories during it.

well the olive oil was just a suggestion but i meant that you can substitute with another fat source. i think it might turn out cheaper than pb if you get the big gallon from costco. it might also help with hunger since its 100% fat. with pb, you got some carbs and protein in there. the protein in the pb is not that valuable since it's a incomplete protein. if you switch, it will help prevent you from over indulging (i suggest this from my personal experience with my past diet woes of eating too much pb :nod: )


goody, lots of questions:)

About the olive oil, i would do that, except that i dont want to buy it cause im on real tight wallet at college. Also, i cant imagine oil to be any more filling than pb, and i do have hunger cravings on this diet, but not too bad. The sugar cravings are nonexistent.

when is your refeed and what do you plan to eat? also, i dont know where to get there but there's things called keto strips that will tell you if you have entered ketosis.

About the basketball, i beleive that 3 hours is fine. 1) Im not constantly running like a traedmill. Also, im consuming about 2200 cals a day.

What are some real fatty (not sugary ) foods that i could use? Not too much of an oil fan, but i could try some i guess. Does it really help hunger?

As far as Keto strips go, they can be found at any Walmart, Riteaid etc. But i dont want to spend like 12 bucks. Also, im not too worried b/c i know what im eating, so i have no doubts about whether or not im in ketosis. Tom. ill post my weight post workout and see if im correct that i was in ketosis.

As far as refeed goes, i really dont know. I dont have any lack of energy that other CKD ppl get. I WILL refeed no matter what by the end of 2nd week. Today marks 1st week.

As far as was i will eat, i am planning on having a slight cheat (ice cream). Then, ANYTHING w/ carbs but no fat. My goal is about 400 carbs. Im thinking straight up oatmeal most likely. I know my weight will go up the next day due to water retention, so i am curious to see if i can get a trend ove a month and report the results back to u guys.

Any1 have suggestions/comments?

Ok, it's just a warning because it will hurt any muscle gains especially on a very low carb diet and how often you're going to do it.

Anyway, good luck :tu:

if you want to try a food as fat substitute, then avocado.

for refeeding, you want simple sugars as carbs. stuff like kid's cereals and fruits are good.

thnx for the refeed ideas. I was thinking along the same lines.


As fast as muscle gains go, i know i wont be gaining much (if at all). Im really looking to cut body fat for the next month or so. Then, during summer break bulk up and repeat the cycle.

THANK U ALL FOR ADVICE, MUCH APRRECIATED.

ok. just weighed myself, im 174. So i went from 177ish to 174ish. Im pretty happy w/ results, as i think this proves diet works.

However, im kinda at a crossroads here. I really do not want any more pb:(

I think im gonna sleep this one and decide tomorrow to go back to regular dieting or continue this way.

Suggestions/reccomendations?