Need Help on carb loading day for CKD-Pre-contest

[aaron10121]

whatsup bro's. am roughly 15wks out from comp..stats are 5' 8...175lbs..14%bodyfat.
just recently jumped on a CKD. For the past 2 wks i went very strict (30g carbs or less) without any carbs whatsoever to get my body into acclimated and into ketosis, which i tested for on the strips.
question is, saturday is approaching and i am going to jump on a carb load. I get a lot of info on here but nothing as far as exact numbers in grams of carbs i should consume on my carb-up.
Also, throughout this diet, I am still creating a caloric deficit. According to my heartrate monitor, i am burning roughly 3k calories/day...I am consuming around 2200-2400 cals. So being 16 wks out, here are my questions...

1) how many carbs in grams should i take in on saturday?
2) should i still keep my calories low during the carb up (i.e caloric deficit)
3) wondering if someone can give me a sample diet menu throughout the carb-up day (as specific as possible would be awesome)
4) I have R-ALA.. how soon after carb load should i take this supplement to try and get myself back into ketosis?

 

[joe d]

Until you get your body fat down a little more id only carb up 1 meal on sat. maybe 2 tops. just a bowl of oats would be good for now.

 

[aaron10121]

lol damn. not sure i can handle a non or very light carb up day.. been feeling very lethargic and im not sure i can go another wk balls to the wall in the gym for the next wk without one.. ive been in "small" ketosis everyday for the entire two wk period (with help from R-ALA as well as the 30g carbs or less).

 

[SpyWizard]

have you increased your fats??? via fish oils?? that helps me a lot for energy levels..

 

[aaron10121]

may start doing that. but diet is going well. absolutely no complaints whatsoever. really think i shouldnt carb load this sat for 24 hours and wait a whole nother week? been carb free for 14 straight days..plus very sensitive to this ALA... figure after this carb load, sunday when i take the ALA it'll prob knock me right back into ketosis, if not, prob by monday

 

[joe d]

may start doing that. but diet is going well. absolutely no complaints whatsoever. really think i shouldnt carb load this sat for 24 hours and wait a whole nother week? been carb free for 14 straight days..plus very sensitive to this ALA... figure after this carb load, sunday when i take the ALA it'll prob knock me right back into ketosis, if not, prob by monday

then try it. also up the fats

 

[aaron10121]

appreciate it joe. def value your advice! just dont wanna fuck up.
btw can u give me an example of a carb loading day. some say a 48hour carb load, some say a 24. im thinking of staying at 24 hours or less. carb intake based on the calculations are around 600g. and again, everything i read says start with high g.i and end with low g.i
can you give an example of what i should eat in the morning, mid day, then night. not 100% familiar with "g.i?

 

[joe d]

white rice for high. brown rice, red skin potato, or corn for med, oats for low.

 

[joe d]

what i meant to say was if you feel you will be good with a 24h carb up than thats your best shot. success is based on you learning from yourself. any time you have a gut feeling its worth a shot.

 

[pittsburgh*]

do a google search for "Bodyopus". Its a book by Dan Duchaine that will answer all your questions. I've downloaded it for free in the past.