CKD and Working Out

[USMC War Dog]

Hello,
I just talked to a friend who went on a ketogenic diet and he said he lost lots of fat in a short time. He just used a plain KD. I hear great things about CKD, I know about it, but I never have used it before. So I'm thinking that I'll start on it Monday. I did a search and I couldn't find what I was looking for. Is there a specific way to workout while on a CKD? The workout I had in mind makes me wonder. Not only will my energy levels drop, but will I be using too much glycogen? Here's the workout I plan to do.

Monday
AM
Incline Press 3 x 10-12
Flat Bench Flyes 3 x 10-12
Parallel Bar Dips 3 x 10-12
Shoulder Front Press 3 x 10-12
Side Lateral 3 x 10-12
Dumbbell Front Raise 3 x 10-12
Side Bends 3 x 15-20
Crunch Machine 3 x 15-20

PM
CARDIO: Running for 30 minutes

Tuesday
AM
Lat Pulldown 3 x 10-12
Pullover 3 x 10-12
Undergrip Row 3 x 10-12
Pec-Deck Laterals 3 x 10-12 (for rear delts)
Incline Hammer Curl 3 x 10-12
Reverse Barbell Curl 3 x 10-12
Standing Calf Raise 3 x 12-20
Seated Calf Raise 3 x 12-20

PM
CARDIO: Elliptical Trainer for 30 minutes

Wednesday
Rest

Thursday
AM
Squats 3 x 10-12
Dumbbell Lunges 3 x 10-12
Leg Extensions 3 x 10-12
Stiff Legged Deadlifts 3 x 10-12
Leg Curl 3 x 10-12
Nautilus Tricep Extension 3 x 10-12
Tricep Pressdown 3 x 10-12
Knee Raise 3 x 15-20
Decline Crunch 3 x 15-20

PM
CARDIO: Stair Climber for 30 minutes

Friday
AM
Shrug 3 x 10-12
Seated Row 3 x 10-12
Upright Row 3 x 10-12
Nautilus Bicep Curl 3 x 10-12
Incline Dumbbell Curl 3 x 10-12
Calf Press 3 x 12-20
Seated Calf Raise 3 x 12-20

PM
CARDIO: Rowing Machine for 30 minutes


Saturday & Sunday: Rest

I debated if this should go on the Training forum or this one, but I figured all the diet gurus are probably here. So please help a bro out. Thanks.

 

[LaviathanX]

As outlined in Dan Duchaine's BodyOPUS book, and confirmed by many on this board, your workout plan should go like this:

Monday:
Chest
Shoulders
Tris
Abs

Tues:
Back
Bis
Legs

Wed:
Cardio

Thurs:
Cardio

Friday:
Full body workout that consists of every muscle group you can think of. Remember to eat a piece of fruit, like 2 small apples or a banana, to kick you out of ketosis, about an hour or 2 before theworkout. The workout should take no less than two hours to complete. Just do a huge circuit that hits all muscles, and then do it again...and again...and again. Just go easy or you'll puke (seriously...). For all workouts, you don't want to go too rough to the point that you're hurting from being so sore. Taking this from memory, Dan recommends doing 50% of your RPM for ~15 reps.

Following your total body glycogen depletion workout, you begin your carb-up. I'm not gonna go into detail about this b/c I gotta head out, but read up on it to do it properly. I started my keto diet today, so I'm with ya! Good luck man!

 

[COL KURTZ]

depletion workout is also good for getting back into ketosis. Lyle suggested 45-60 min of cardio to get back in.

 

[eliteswimmer]

I'm also thinking about doing a ckd diet. BUT - I'm just curious about how to lift weights longer than 30s b/c an a keto diet you're carb depleated. I mean how can u perform 12 repetions with a speed of 402 or something similar whithout glycogen?

I've been through shitty workous b/c of glycogen depleation and I couldn't lift longer than 30s.

if it is possible to lift 12 reps like given above with the same weight used while carbed up...how?

How does it feel to lift compared to w/o while not on a diet?

so ketoners and CKDers..please help a bro out.

es

 

[Kid Dynamite]

If you workout the 2 days following the carb up you should have enough muscle glycogen to get through workouts no problem. If not, try going to lower reps if you think your glycogen has already dropped and highh reps ain't workin. Also, before the long ass, dreaded 2 hr. depletion workout, you can take in around 50g fructose to kick yourself outta ketosis and help clear up any remaining muscle glycogen.

 

[plornive]

I think that with that volume, you should do two heavy workouts on Monday and Tuesday and then do your smaller/isolation exercises later in the week. You could do M, T heavy workouts, then Th and F lighter and isolation exercises (possibly including some of the same muscles?). Your Th and F workouts could be constructed to deplete you of glycogen at the end of your Friday workout and you could then carb up on the weekend.

I guess that would be completely changing the split you posted, so take it as just an idea. I really couldn't stand Dan Duchaine's Body Opus split when I tried it.

You might also try a morning evening split on Monday and/or Tuesday to make sure you hit all of your heavy lifts with intensity.

 

[plornive]

I'm just curious about how to lift weights longer than 30s b/c an a keto diet you're carb depleated. I mean how can u perform 12 repetions with a speed of 402 or something similar whithout glycogen?

In my opinion, you can't. The people I have talked to that did well on this type of diet used very low reps only when their glycogen was depleted (ex: nclifter6feet6).

 

[Kid Dynamite]

In my opinion, you can't. The people I have talked to that did well on this type of diet used very low reps only when their glycogen was depleted (ex: nclifter6feet6).

Yeah maaaaaan. That's what I'm sayin a few posts back. Just go low reps high weight, you'll be fine.

 

[plornive]

Yeah maaaaaan. That's what I'm sayin a few posts back. Just go low reps high weight, you'll be fine.

Oops, yeah you did. Well, now we are two instead of one!