Flab to Fab for Summer Fun!

Let me start by saying that this diet is not for the faint of heart. It will take some discipline and dedication; rest assured, the visible weekly results will be more than enough to keep you on track.

I feel a brief introduction will suffice. For starters, this diet will be called the Cyclic Ketogenic Diet, or CKD. If you've ever heard of the Atkins diet, then you may be familiar with low and no carb diets, which this diet happens to be. This diet is much different from the Atkins diet however. It utilizes a two-phase approach to allow for body recomposition which was previously considered the impossible- this diet will accrue fat loss and lean mass gains simultaneously.

To maximize this diet, you'll want to make sure you are exercising regularly and at a moderate intensity. Due to the absence of carbs and lower calories, any overexertion or too much high-intensity activity may reduce previous muscle gains, so keep this in mind.

Since the CKD is a low carbohydrate diet, you will need to increase your current protein and fat intake to support the lowered carbohydrate consumption. You will limit your carbs to no more than 30 grams a day, composed mostly of green leafy vegetables and trace carbs from your protein and fat sources. By doing this, you will bring your body into a state of ketosis, where your body shifts into a state of constant lipolysis. Your body will undergo a metabolic shift from using carbohydrates to using fat as fuel for energy.

What is ketosis, you ask? In layman's terms, this means your body is tapping in to your fat stores as a means for energy, resulting in efficient fat oxidation. During fat metabolism, ketone bodies are produced, and in turn, they convert the stored fat into ATP. The neat thing about these little guys is they exert a protein-sparing effect, therefore retaining lean muscle tissue. Being in ketosis also has an effect on suppressing the appetite. During the course of this diet, if you wish to, you may purchase Ketostix Reagent Strips, which will allow you to test for the presence of ketones in your urine. I highly recommend using them, as they will allow you to monitor whether or not you are in a fat-burning state. Then you'll be able to adjust your carbohydrate intake accordingly.

Here's what you need to do in order to get off on the right foot as quickly as possible. Before you get started, grab a pen and paper or open up a Word document, so you can write down the values from your calculations.

First things first, go weigh yourself. Before we determine how much protein and fat you should consume, we need to find out your total daily caloric intake. You can determine multiplying your bodyweight (in pounds) by 14-16.

What you weigh in pounds will be the amount of protein in grams that you consume. For example, if I weigh 190 pounds, I want to ingest 190 grams of protein, give or take. Now, if you are extremely active (or your a bodybuilder), try for about 1.25-1.5 times your weight in protein.

Next, take your protein intake in grams and multiply this number by 4; this will determine the amount of calories from protein that you need for the entire day.

Take your calculated total daily caloric intake and subtract from it the amount of calories from protein. Divide this number by 9 and you will have your daily fat intake in grams. Divide your daily total intake of protein (in grams) and your total intake in fat (in grams) by the number of meals you wish to consume, with 5-6 meals being optimal. This will let you know how many grams of protein and fat you can consume per meal.

Here's how the breakdown would look for a 190 lb. male:

Body Weight: 190 lbs.
Total Caloric Intake: 2,660 calories (BW x 14)
Total Protein Intake: 190 grams (BW x 1)
Total Protein Calories: 760 calories (Total Protein Intake x 4)
Total Fat Calories: 1,900 calories (Total Caloric Intake - Calories from Protein)
Total Fat Intake: 211 grams (Total Fat Calories / 9)

With the baseline values above, this is how an entire day would look with 5 meals:

Meal 1 - 532 calories, 38 g protein, 42 g fat
Meal 2 - 532 calories, 38 g protein, 42 g fat
Meal 3 - 532 calories, 38 g protein, 42 g fat
Meal 4 - 532 calories, 38 g protein, 42 g fat
Meal 5 - 532 calories, 38 g protein, 42 g fat

You will follow this phase of low carbs with high protein and fat intake from Monday through Friday.

Have no worries, as this diet is not so bad after all! In fact, this second phase of the diet will be the best time of the week for you, and you will be able to enjoy meals and socialize without feeling too much like an outcast! Here's the fun part- you get to consume loads of carbs to restore the depleted glycogen levels in your muscles. You can eat some pizza, cookies, ice cream, whatever you want. Just don't consume too much junk, as its always a better alternative to consume cleaner, complex carbohydrates and natural foods. Monitor your body throughout this phase and stop carb-loading as soon as you begin to smooth out.

To find out just how many carbs (in grams) you need to consume on the weekend:

Multiply your body weight by 10. This is your carb limit (in grams) throughout the weekend. What you'll find is the number is quite large, and you can consume plentiful amounts to satiate your hunger! Try to keep fat intake per day (in grams) to around half your body weight (body weight x .5).

Now you need to come to a decision. You have two choices of approach for the high-carb loading phase:

1) Start on Friday, following your workout, continuing until Saturday night.

-or-

2) Start Saturday morning and continue the carb load until Sunday evening.

Both options are fair game, but I prefer the first option out of convenience since I go out on Fridays and Saturdays. One option is not better than the other, so it makes no difference as to which you chose. It's really a matter of what is more accommodating to your schedule.

• Meat




• Bacon


• Pork Chops


• Steak


• Roast Beef


• Hamburger


• Prime Rib


• Tenderloin


• Lunch Meats (Check carb content)


• Nearly all meats except for liver.




• Eggs


• Poultry


• Fish


• Cheese (Cheddar and mozzarella)


• Green Vegetables




• Broccoli


• Asparagus


• Spinach


• Mustard Greens


• Salad Vegetables


• Cauliflower


• Green Beans


• Brussels Sprouts


• Celery




• Butter


• Most Nuts (Check carb content, some have carbs)


• Fish Oil (More on this remarkable supplement below)


• Extra Virgin Olive Oil (As a topping, not for cooking)

Here's the deal. One of the most important factors in the diet is fat intake. Taking the ideal amount of fat required in this diet isn't limited to causing fat adaptation; it also manipulates your hormones for the better and it provides a whole host of health benefits.

Published from Clayton South's Health Facts:

"Fish oils are derived from the fat of deep-sea, cold water fish and are a natural source of Omega-3 Essential Fatty Acids (EFAs). Omega-3 is an important nutrient for maintaining a healthy brain and nervous system. Fish Oils themselves are said to contribute to healthy heart function and joint flexibility as well as supporting brain, nerve, and visual function."

To reap the health benefits and amplify the effect of fat loss, I'd recommend dosing at 1 tablespoon, 3 times daily. Health from the Sea Pure Fish Oil is my favorite and is a best-seller on bodybuilding.com

By this point, I hope you've learned a thing or two about the miraculous mechanism of fat loss. You now have the sharpest tool for slicing fat off your body, now go use it! It's best to follow this diet until you are satisfied with your body composition, but you can continue the diet indefinitely if you wish, allowing for peak condition year-round. With this diet, I've been able to put on lean muscle mass while at the same time shredding fat, so it is certainly possible that you may experience the same phenomenon. Keep it up and you'll have a beautiful six-pack to call your own, and I don't mean those longnecks you have sitting in your fridge!

For more great health, fitness, and nutrition information, be sure to visit my blog.