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 How many carbs for weekend on ckd ?
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| Author | Topic: How many carbs for weekend on ckd ? |
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mossimo Amateur Bodybuilder (Total posts: 14) |
posted July 12, 2000 11:37 PM
  
On the CKD I know during the week have almost no carbs(less than 5%), fri before the glycogen depletion 2hr workout have some fruit so I can come out of ketosis and fully deplete. How do I go about carbing up after that? What are the % breakdowns of carbs and how many total calories for sat and sun. Also do any of you do cardio more than just on wed. and thurs. mourning while in ketosis? Thanks for taking the time for all my ?'s. IP: Logged |
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vlaovic Amateur Bodybuilder (Total posts: 37) |
posted July 13, 2000 01:05 AM
Figuring out the carb-up is actually easy. First, decide how long it's going to be. It should be at least 24h. During that first day, take in 10g of carbs per kilo of lean body mass (take lb LBM divided by 2.2 to get kg). If you are going to do another 24h (total 48h), take in 5 or 6g carbs per kg LBM during this time. If you are going to carb for less time, take in less, but make sure to get those 10g/kgLBM in the first 24h. Macronutrients should be set at around 15% fat (efa's mostly), 60-70% carbs, rest protein. Go from high GI carbs to low GI carbs, and then go back to high GI carbs before ending the carb-up to 'spike' back into ketosis. Alternativly, ditch all the figures, and eat whatever you want, until you begin to see yourself smoothe out. That means you are retaining water and about to start storing fat. As for cardio, all I am currently doing is three very brief (15 minutes or less), very intense sessions. One after my heavy workout on Monday, one later that night, and the last the next morning. This ensures I deplete all LIVER glycogen and jump into ketosis early on in the week. p.s. load up on creatine during the carbup, and drink as much water as you can put down, while avoiding diuretics like ECA or coffee and don't deplete sodium. [This message has been edited by vlaovic (edited July 13, 2000).] IP: Logged |
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mossimo Amateur Bodybuilder (Total posts: 14) |
posted July 13, 2000 01:51 AM
Vlaovic, thanks for the reply.If I did my 2hr full body workout on fri to deplete glycogen(fruit before workout) at 7:00pm would I still eat no carbs after untill sat mourn(start first 24hr of carb up) Thanks again for your help IP: Logged |
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vlaovic Amateur Bodybuilder (Total posts: 37) |
posted July 13, 2000 03:21 PM
Eat your fruit, do the workout, and as soon as the workout's done, start carbing (on Friday night in your case). IP: Logged |
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