CKD Outline...>?

[MonStar1023]

I am curious about my CKD days outline.. here's what I was thinkin about doing but I want a short 12-hour carb-up not a 36 hour carb-up...

Sunday-Friday NO CARBS... under ~20g per day. Friday afternoon deplete then start CARB-UP until Saturday night... This carb-up has a pretty good chance of carbs/sugars getting stored as fat since its going to last around 36 hours..

HELP!!!

I dont want to gain ANY fat in the carb up.. What should I do? How important is the depletion workout?

 

[MonStar1023]

bump

 

[Blood&Iron]

There are several factors involved. I've found that keeping my carb-up fairly convservative, in duration and the quantity of carbs, helps to keep me from gaining too much fat back on the weekend. I usually sort of eat what I want with an emphasis on simple, high-GI carbs for Friday and switch to eating more complex, lower-GI carbs on Saturday. I eat almost no carbs Sunday, and do 45-minutes on a treadmill and am usually back in ketosis by that evening. I've never personally done the depletion workout. Since my Monday-Tuesday workouts are somewhat high-volume and suck because I lack muscle glycogen, I prefer a very brief intense workout on Friday instead. This I think helps to maintain my strength, as well as providing a gauge to see if I'm losing strength(and consequently lean mass) Usually I eat a can of peaches or pears(50g of fructose) about an hour before my workout and this lets me train with reasonalbe intensity, provided it is a very abbreviated workout. The only problem with doing things this way is that intense exercise causes short-term insulin insensitivity which can interfere with carb-up, but despite this it has worked well for me in the past.

 

[diamonddiceclay]

your plan looks good as is

 

[MonStar1023]

Yeah Ill probably do that... I dont know whats going on Blood&Iron with the depletion workout.. I mean I am going to be training Sunday - Tuesday... hitting every bodypart..

But I cant decide about the depletion workout... well see I dont know whatsup yet.


Yeah high-glycemic (candy) Friday night until Saturday @ noon when Ill switch over to low-GH carbs.

 

[MonStar1023]

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[MonStar1023]

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