This is what I do, in fact, I just finished a short 3 week CKD this last weekend (this is what works for me):
1.) At the end of the diet, do your carb-up as planned. BUT, only do a 12-24 hour carb-up. This will help take advantage of the hormones from the whole body workout. You might as well take advantage of it while it is there.
2.) The following week (WEEK 1), follow an isocaloric type diet, with the same caloric intake as your CKD intake (in the case of BodyOpus this would be your total calorie intake from Monday-Friday). This should still be a hypocaloric diet, but carb are introduced obviously.
3.) WEEK 2: Raise your intake levels to maintenance levels following the same scheme.
4.) WEEK 3: Judge it from here. Obviously you will want to decide whether or not you want to go on a hypo or hypercaloric diet. Obviously on a hypercaloric diet you will gain some fat and water, but this should be expected.
If you want to just eat maintenance, just add or subtract your macronutrient percentages to what you want.
Try to eliminate most of your high GI and high carb meals late at night. Replace these with more vegetable type choices. You do not have to totally eliminte carbs at night, but just be smart about it. Try to consume most of your carbs after your workouts and in the mornings. Higher GI's should be eaten in the morning. Harder digesting proteins could be eaten at night, and so should most of their calories. After a workout, consume your most caloriated meal of the day (high GI obviously). Continue drinking lots of water evenly throughout the day. Don't expect to look like your diet preparation standards. Anytime you go from a hypo to a hypercaloric diet, you will gain both fat and water to some degree or another no matter what the diet is that you were previously following.
MR. BMJ
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