I've been following a CKD (cyclic keto diet) for about 6 weeks now, using that same article on bodybuilding.com as a reference. I basically follow a paleo diet Mon-Fri since paleo recipes contain no carbs. Then I work in whole wheat pasta and whole grain bread with my meals on the weekends to replenish glycogen stores. The only exception I make to the paleo diet during the week is to eat a slice of whole wheat toast with peanut butter with my breakfast (usually sausage, eggs, and 2% milk). A lot of trainers recommend eating a high-glycemic (fast digesting) carb first thing in the morning to break your fast and stop your body from breaking down muscle for fuel (if you're trying to gain). Adding in the toast has helped me with the lethargy usually associated with a keto diet. I also use the myfitnesspal.com app on my phone to track my calorie intake.

I lift heavy Mon, Tue, Thurs, Fri, then about 45 minutes of HIIT (High Intensity Interval Training) cardio on Wed and Saturday. I take Sunday off. I also take some supplements: Arganine and caffeine (N.O Explode) pre-workout, and a whey protein complex (includes all three BCAA plus creatine) post-workout. Using this regimen, I've only dropped about 5 pounds, but I've lost over 8% body fat in 6 weeks. As long as I can manage to get in enough calories every day (harder than I thought it would be), this is sort of what they call a "clean bulk." I'm new to bodybuilding, so this has all been a lot of research followed by trial and error to see what works for me.

There are tons of paleo blogs and cookbooks on Amazon, so no shortage of recipes. My wife found this one for crockpot recipes. We made about 12 of these meals one Saturday by putting all the raw components in ziploc freezer bags, writing the cooking instructions on the bag, and throwing them in the chest freezer. That way the wife can just empty a bag into the crockpot in the morning and it's ready for dinner that night, usually with leftovers for me to take for lunch the next day. Fair warning: not all of those recipes are good, but most of them are.