Cyclical Ketogenic Diet: Low-carb Dieting Made Easy

Jesse Schmidt • October 30, 2018
A cartoon illustration of different types of food including meat and cheese

This P.E.P. is based on the work of Dan Duchaine (Body Opus) and Lyle McDonald (the Ketogenic Diet). The version that I am presenting is a highly simplified version of the original Duchaine / McDonald works as laid out in their above named books. If you wish to attain copious amounts of detail into how to really tweak this approach I suggest you purchase one or both of the books written by these two gentlemen. Although their approach is reliable, I am confident that similarly consistent results will be attained without following some of the extreme guidelines set forth by these two authors.

A man and a woman are standing next to each other in front of a blue wall.

With my personal experimentation using this approach I have found it to consistently reduce BFP% while maintaining LBM. Below I have shown examples of weekday and weekend eating plans consistent with this style of P.E.P. The basic premise is to reduce Carb consumption to as low a level as possible during a five-day period Mon-Fri. Then take in high carbs on the weekend to facilitate glycogen super-compensation and the sparing of LBM. My weekday goal for carb consumption is 30 grams or less a day. On weekends the carb consumption is unlimited and should be as high as is comfortably possible. Once you feel you have fully re-loaded your carb stores (usually indicated by an increase in water retention), you may begin to de-carb once again.

WEEKDAY MACRONUTRIENT GOALS:

The goal for protein consumption is a minimum of 1 gram per pound of total body-weight, with a maximum of up to 1.5 grams per pound of total body-weight. The calorie level should be set at approximately 90% of daily maintenance levels*. Once protein levels have been established, the remainder of the calories should come from “friendly” fat sources and a minimum of low glycemic carbs (as indicated in the eating plans below). When trying to make up the proper calorie levels start with protein. Then add the “good” fat, + bad fat, then finish with the LGC.

WEEKEND MACRONUTRIENT GOALS:

Protein consumption should be set at a minimum of 1 gram per pound of LBM with a maximum of up to 1 gram per pound of total weight. Carbs should be set as high as 3-5 grams per pound of total body weight. Fat should be set at a maximum of 1 gram per every 2 pounds of total body weight.

SUGGESTED EATING AND TAPER PLANS

You may notice an energy slump in the first couple of weeks, this is normal and is the interim period between your body burning carbohydrate for energy and converting to burning fat. Stick with it and you will achieve your goals.

The program is a 5-days on 2-days off schedule, the days off may be fitted in at your convenience but weekends are probably best.

A collage of three pictures of different types of food.

Suggested Weekday eating plan No 1.

Meal 1.

4 eggs any way, or 6-10 egg whites, 2 slices of ham, 2 Oz l/f. Mozzarella cheese. Make into omelet, if desired add chopped veggies

Meal 2.

Small tin of tuna (6 Oz) in oil (drain oil), ¼ avocado, salad or 2-3 scoops Whey Protein + 1 Tbsp Flax Oil in 10 Oz water

Meal 3.

Chicken breast w/- veggies &/or salad (stir-fry) & ¼ avocado

Meal 4.

Handful of nuts or 3-4 Oz meat (ham, turkey etc) & 2 piece string cheese Or protein drink as above

Meal 5.

Steak (8 Oz) with veggies, salad & ¼ avocado

Drink tea, coffee, or water. (If not using the ECA stack** then a load of brewed coffee is best)

Use artificial sweeteners to sweeten protein drinks & hot beverages only if you feel it is required. (I do not recommend artificial sweeteners)

Absolutely no fruit or sugar sources outside the weekend.

Suggested Weekend eating plan No. 2

Meal 1.

(6-10) Egg white omelet w/- mushrooms, tomato, l/f cheese, onions etc and tea, coffee or water.

Meal 2.

Chef salad w/- ham, cheese & egg. Or handful of raw nuts & cheese

Meal 3.

Chicken Caesar, Cobb, or Spinach and bacon salad etc w/- (no croutons)

Meal 4.

4 eggs, 4 strips bacon (or ham, Canadian bacon, sausage etc)

Meal 5.

Salmon (6-8 Oz) grilled, poached or baked with veggies, salad & ¼ avocado.

Meal 6.

(Optional, use only during transition phase if you are really craving sweets), nonfat yogurt, whey protein (1 scoop), flax oil 1 Tbsp (mix together as pudding)

Note: For the best results I recommend you stick as close as possible to the weekly examples I have provided. It is really not hard once you get into a groove.

The taper in.

In order for the transition to this P.E.P. to be smooth and relatively discomfort free, a lead in period of gradual carb reduction is suggested. This is a fairly simple process, as follows;

Week 1. P.E.P. only on Tuesday & Thursday.

Week 2. P.E.P. on Monday, Wednesday & Friday.

Week 3. P.E.P. every day except Wednesday.

Week 4. P.E.P. Monday to Friday.

This should see you make a smooth, pain free transition into the amazing world of fat burning.

During a 48 hr period on Saturday & Sunday basically eat what you feel like, try to keep it fairly healthy but succumb to your cravings because Monday you get strict again.

A bowl of oatmeal with bananas and blueberries on a wooden table.

EXAMPLE OF WEEKEND EATING PLAN:

Meal 1.

Non-fat milk (8 Oz), Oatmeal (8 Oz cooked), 3 egg whites (stirred into oatmeal), 5 dates (chopped & stirred into oatmeal)

Meal 2.

“Power Shake” 8 Oz Non-fat milk, 8 Oz Non-fat yogurt, 1 Banana (mix in blender)

Meal 3.

Roasted chicken (6 Oz), rice (1 cup), beans (6 Oz), Sherbet (3 scoops)

Meal 4.

Cottage cheese (1 cup), Pears (canned in own juice) 4 halves

Meal 5.

Peanut butter sandwich 2 Tbsp p-nut-butter + 2 Tbsp jelly on sprouted (flour-less) bread, Non-fat milk (1 cup) 1 Banana

Meal 6.

Tuna sandwich (tuna packed in water) on sprouted (flour-less) bread, 1 apple, handful of nuts (your favorite)

Meal 7.

“Power Shake” 8 Oz Non-fat milk, 8 Oz Non-fat yogurt, 1 Banana (mix in blender)

When trying to maximize strength, size and power, I load creatine on the weekends (5 grams with every meal). You may of course add whatever supplements you currently feel are beneficial to you reaching your health goals.

LBM = Lean Body Mass

BFP% = Body Fat Percentage

LGC = Low Glycemic Carb

P.E.P. = Personal Eating Plan

** ECA STACK = Ephedrine, Caffeine, Aspirin combined to elicit a Central nervous system stimulus which aids in fatty acid mobilization as well as increasing mental focus, suppressing appetite and may also aid in the increase of workout intensity.

If you have never experimented with this “stack” do so cautiously. I suggest using a mainstream brand such as “Ripped Fuel” by Twinlab etc. Start with less then the suggested dose and work up from there. I use one dose a day Mon-Thu when on this plan. If you do choose to use it, do not take it Friday-Sunday as it may interfere with the carb loading process. It is not required that you use the ECA stack to achieve success on this plan I mention it, only FYI.

*Lowering calories further during the weekdays can speed up weight loss but will increase the challenge and potential discomfort during this phase of the eating plan.

Supplement recommendations and all other aspects of this article are intended for informational purposes only. Consult with your primary care physician before experimenting with the CKD or any other P.E.P.

TAKU

TEXT "TNT" TO 855.796.9905 to feel half your age and twice as strong in 2 weeks!

TNT has over 35 years of combined fitness experience, so if you’re looking for a coach who can train you online from anywhere in the world, visit our online training page to book a consultation.

TNT wants you to maximize your strength as safely and efficiently as possible, so if you’re looking for a stand alone workout plan, check out our Blackjack training program .

Recent Articles

MINDSET
By Liam "TAKU" Bauer April 21, 2025
At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.
By Liam "TAKU" Bauer April 16, 2025
If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.
TNT Strength Client Working Out With Jesse Schmidt
By Liam "TAKU" Bauer April 9, 2025
At TNT Strength, we do things differently. We’re in the business of results, not rituals. That means no fluff, no filler—just safe, efficient, effective training using the Minimum Effective Dose (MED) .
Headshot of TNT Strength Client, Greg Jones
By Liam "TAKU" Bauer April 8, 2025
At TNT Strength, we’re all about results. Whether you’re a seasoned athlete, a busy professional, or someone just starting their fitness journey, our goal is to help you get stronger, train smarter, and build a body that serves you for life.
Baby holding a PowerPuck bar
By Liam "TAKU" Bauer March 17, 2025
When it comes to fueling your body for peak performance, the old adage holds true: You are what you eat.
Jiu Jitsu group
By Liam "TAKU" Bauer March 3, 2025
What does it really take to build strength, improve health, and sustain longevity?
Frank Pare
By Liam "TAKU" Bauer February 12, 2025
This week I’m thrilled to share another exciting installment of the TNT Client Success Series in Episode #186 of the Truth Not Trends Podcast
What is Periodization
By Liam "TAKU" Bauer January 20, 2025
Insights from Episode #184 of the Truth Not Trends Podcast
A photo of Preston Barnes with his dog Pobi
By Liam "TAKU" Bauer January 7, 2025
The first of our client success series
Proteins
By Liam "TAKU" Bauer November 12, 2024
Recent research published by George A. Bray and his colleagues
Show More
MINDSET
By Liam "TAKU" Bauer April 21, 2025
At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.
By Liam "TAKU" Bauer April 16, 2025
If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.
TNT Strength Client Working Out With Jesse Schmidt
By Liam "TAKU" Bauer April 9, 2025
At TNT Strength, we do things differently. We’re in the business of results, not rituals. That means no fluff, no filler—just safe, efficient, effective training using the Minimum Effective Dose (MED) .
Headshot of TNT Strength Client, Greg Jones
By Liam "TAKU" Bauer April 8, 2025
At TNT Strength, we’re all about results. Whether you’re a seasoned athlete, a busy professional, or someone just starting their fitness journey, our goal is to help you get stronger, train smarter, and build a body that serves you for life.
Baby holding a PowerPuck bar
By Liam "TAKU" Bauer March 17, 2025
When it comes to fueling your body for peak performance, the old adage holds true: You are what you eat.
Jiu Jitsu group
By Liam "TAKU" Bauer March 3, 2025
What does it really take to build strength, improve health, and sustain longevity?
Frank Pare
By Liam "TAKU" Bauer February 12, 2025
This week I’m thrilled to share another exciting installment of the TNT Client Success Series in Episode #186 of the Truth Not Trends Podcast
What is Periodization
By Liam "TAKU" Bauer January 20, 2025
Insights from Episode #184 of the Truth Not Trends Podcast
A photo of Preston Barnes with his dog Pobi
By Liam "TAKU" Bauer January 7, 2025
The first of our client success series
Proteins
By Liam "TAKU" Bauer November 12, 2024
Recent research published by George A. Bray and his colleagues
More Posts