CKD Question - pre-depletion meals questions

[XerxesSi]

Hi all,
I've tried doing a search for this but haven't had any luck finding the answer i'm looking for. I've been doing a CKD for the past 5-6 weeks with a schedule like this:
Monday & Tuesday - full body workout
Wednesday & Thursday - moderate-intensity cardio
Friday - full-body depletion workout, with my Carb-up going until i go to bed saturday night.

I generally try to take in about 80g of fruit 1-2 hours before my friday workout as has generally been recommended everywhere I look. My question is this though:

What else should I be having for my friday meals around work-out time? For example, if I eat a protein+fat meal (such as tuna&mayo) at say 4:00, then have my fruit (usually canned mixed fruit + a can of fruit juice) at 5:30, and then start my depletion workout at 7:00, i'll usually be back home and starting my post-workout drinks by around 8:15 or so.

Is this alright or should I have a protein drink of some sort pre-workout?


What about if I eat a protein+fat meal at 3:00 and don't start my workout until 7:30? It seems like a really long time to be going without any food (other than the 80g of carbs from the fruit).

thanks in advance!

 

[Kid Dynamite]

Have you been getting good results? If you have, its best not to over analyze the situation.
Basically, before your carb up you can switch up your ratios to a higher amount of protein, say 50/50, if you want (this is just to keep calories a little lower to compensate for the amount of carb cals coming in. Whether you do this or not won't really make a huge difference at all). Try to avoid saturated fat during the time before you carb due to insulin sensitivity issues. You can eat a pro/fat meal at 3, have your fruit at about 5:30 then deplete at 7, if you want. Depends on how you feel.

 

[XerxesSi]

I've been getting good results, however I've been finding that i'm extremely hungry and basically miserable throughout my depletion workout, especially if i try to go for any longer than an hour.

Would fruit at 5:30 followed by 40g of protein powder at 6:30 if i start my workout at 7:00 be alright or would the extra protein affect my ability to deplete muscle glycogen?

thanks,
-Xerxes

 

[dballistic]

bump.. curious about that too

 

[oneandthesame]

good question ... I'll bump that

 

[Mr.X]

I've tried doing a search for this but haven't had any luck finding the answer i'm looking for. I've been doing a CKD for the past 5-6 weeks with a schedule like this:
Monday & Tuesday - full body workout
Wednesday & Thursday - moderate-intensity cardio
Friday - full-body depletion workout, with my Carb-up going until i go to bed saturday night.

I generally try to take in about 80g of fruit 1-2 hours before my friday workout as has generally been recommended everywhere I look. My question is this though:

What else should I be having for my friday meals around work-out time? For example, if I eat a protein+fat meal (such as tuna&mayo) at say 4:00, then have my fruit (usually canned mixed fruit + a can of fruit juice) at 5:30, and then start my depletion workout at 7:00, i'll usually be back home and starting my post-workout drinks by around 8:15 or so.
***************
You can have a meal at 4 but it has to contain NO or near 0 fat, due to the uncoming carb-up. EX: can of tuna. Make sure you don't have fats for 3-5 hrs before the carb up (to be on the safe side).

Is this alright or should I have a protein drink of some sort pre-workout?
*******************
I would not recommend anything but a few fruits, especially if you are eating 2 fruits, as you should, it should be enough

What about if I eat a protein+fat meal at 3:00 and don't start my workout until 7:30? It seems like a really long time to be going without any food (other than the 80g of carbs from the fruit).
******************
eat a protein meail at 5 and you'll be fine, if you're doing CKD right, you should NOT be hungry on your Ketosis days

thanks in advance! [/B]

 

[Mr.X]

I've been getting good results, however I've been finding that i'm extremely hungry and basically miserable throughout my depletion workout, especially if i try to go for any longer than an hour.

Would fruit at 5:30 followed by 40g of protein powder at 6:30 if i start my workout at 7:00 be alright or would the extra protein affect my ability to deplete muscle glycogen?

thanks,
-Xerxes

Just stick to 1hr or less of depletion, even then anything more then 3 circuits is not achieved by many, which should take no more then 30-45min. If you're EXTREMELY hungry, then add some NYC about 1 hr before the workout.

Mr.X

 

[Kid Dynamite]

Usually, when I'd run a CKD I'd eat some fat with my morning meals, but I'd make sure it was unsaturated. I'd then taper it off until around 2 or 3, cutting them completely, then depleting at around 6pm after eating some fruit. My depletion workout never lasted more than 45 minutes, if you've been following the diet right you shouldn't have much glucose to clear anyway, and you don't want to damage the muscles before you carb up too much, just stimulate them.