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well i have seemed to stall with my ckd diet, so i've decided to switch things up a bit for a good month or 2 and see how i fair. I must say the ckd was great and i shedded alot of excess fat and never lost much muscle. With my new plan i will continue w/ refeeds every 7-10 days made up of low gi carbs(oats, short brown rice and sweet pots)....

meal 1--ON protein shake w/ tbsp udo's oil
3 grams salmon oil

meal 2--10 egg whites with salsa

meal 3--chicken breast, 3/4 cup green beans

meal 4--PREWORKOUT MEAL
can tuna, salsa, lettuce stuffed in low carb tortilla
1/3 cup oats taken with R-ala meal 5--POSTWORKOUT
2 scoops ON protein, 25 grams dextrose and R-ala meal 6--salmon fillet with brocolli and spinach
3 grams salmon oil

meal 7--before bed--protein shake w/ tbsp udo's oil
psylluim husk fiber

I plan to stick as close to this as possible, with the addition of other lean meats and fibrous veggies.
Will take in 1.5-2 gallons water daily and i will continue with a ECY stack 3x a day. Cardio will be 3x a week first thing in morning on empty stomach and weights will be 3-4 a week. Overall i would like to lose 10 pounds and pack on some LBM if i can.
Anyways any comments welcomed as maybe i can refine it a bit more to get desired results. I am 6'5, 265 lbs right now
thnx bro's