A Cyclical Ketogenic Diet With a Twist

Now that I’ve given the targeted ketogenic diet a try, it’s time to move into the cyclical ketogenic diet. The cyclical ketogenic diet involves periods of 5-6 days in ketosis, followed by 1-2 days of carb refeeding.

My Diet and Training Design

Since my main focus right now is to recomp (lose fat, gain muscle), I’m going to start with 5 days of a low 1500 Calories (keto diet) followed by an all out high carb (high glycemic) cheat day of 5000 Calories and then a 4000 Calorie high carb (low glycemic) day.

On my high carb cheat day, I’m going to have a low carb high fat breakfast and then load up following an intense full body gym session where I aim for a rep range of 8-12 reps. This carb back loading technique is something I was inspired to include after reading John Kiefer’s “CBL 1.0”. On the high carb 4000 Calorie day however, I will consume clean carbs the whole day and go to the gym for a full body workout where I aim for 2-5 reps.

On my low calorie keto days, I’m going to go to the gym 2 out of the 5 days for a high rep workout that will deplete muscle glycogen. I’m leaving the option open for a 24 hr fast following my 4000 Calorie day.

A typical week will look like this:

I was inspired to do something like this after reading “The Ultimate Diet 2.0” by Lyle Mcdonald. The difference between what he suggests and this is:

  1. I’m using keto on my low Calorie days
  2. I’m not planning on doing any cardio

This plan is similar to that of Lyle McDonald’s in that it utilizes 3 different rep ranges and It provides a refeed period.

Here is the macro breakdown for my 3 different days:

  • 1500 Calories: 10g Net Carbs, 120 g Fat, 90 Protein
  • 5000 Calories: No way to know, I’m gonna cheat hard
  • 4000 Calories: 432g Net Carbs, 113g Fat, 240g Protein


On my low Calorie days, I’m going to take BCAA intra-workout and whey isolate post workout.

On my higher Calorie days, I’m going to take Gatorade+BCAA pre-workout, L-Leucine Intra-Workout, whey isolate + maltodextrin post-workout.

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