Cyclical Ketogenic Diet: True Fat Loss

so here’s my diet plan on my way to the Olympia and Fitness America.

5 days no carb/1 day carb load. repeat
On the days I don’t eat carbs, here’s what I eat:
180gms protein/120gms fat/minimal carbs

6 meals a day = 30gms protein/20gms fat per meal

fat comes from sources like fish, fatty acid supplements, flax seed, olive oil, almonds, almond butter, hummus, and some saturated fats in meats

protein comes from sources like fish, chicken, turkey, ground turkey, turkey/chicken slices, eggs, cottage cheese and whey protein powder
On the days I carb load, here’s what I eat:
180gms protein/900gms carbs/60gms fat  (correction: carbs seem way too high.. I reduced to 500gms instead)

6 meals a day = 30gms protein/80gms carbs/10gms fat
(since 80gms carbs is a lot per meal, I usually eat 20gms carbs as a snack after the meal, thus reducing the meals carbs to 60gms)

carbs comes from 2 cups dry oatmeal (130gms), 2 cups spinach (6gms), 1 banana (25gms), 1 apple (25gms), 1 orange (20gms), 1 head of broccoli (5gms), 2 cups dry brown rice (200gms), 1 sweet potato (27gms)

protein comes from 1 whey shake (30gms), 2 beef patties (35gms), chicken breast, tilapia, turkey meat

fat comes from 2 beef patties (20gms thx to GF grill), almonds, MCT oil, fatty acids, flaxseed, olive oil


Dec 16, 2010 UPDATE

I feel like 5 days of low carb may be too harsh.. I’ve been doing well with 3 days low carb/1 day carb load..

basically, I only eat 1/2 cup oatmeal in the AM on low carb days (rest of the day is veggie juice), and I eat about (1/2 cup oatmeal, 1 sweet potato, two slices of wheat bread, 1 sweet potato) on the high carb days..

Here are some other sources of info regarding the CKD (Cyclical Ketogenic Diet):

What does anyone think of this diet?  I’m considering doing it for 14 weeks to prep for my contest in California.. please feel free to share any relevant experience!

Check Also

Using the Fat Fasting Technique to get into Ketosis

What the Fat Fast Is So, what exactly is a fat fast? It’s eating between …


  1. Steve, I can’t say that I’m a huge fan of the program. I haven’t really experienced cycling carbs myself, but I’m interested to see what this does for you, because the cycles are so opposite one another. Definitely anxious to see the results.

  2. what up Tony! I’m going back on this program as its the best way I know to get lean with minimal exercise.. I can only exercise light so I have to make up for it with the diet. earlier, I wrote this article but used the WRONG numbers for grams (doubled the amounts, no wonder you weren’t a big fan lol).. so its revised and accurate now.. lets see if it gets me where i want to be!

Leave a Reply

Your email address will not be published. Required fields are marked *