TWO Depletion Workouts On A CKD..

[MonStar1023]

I was curious what you all though about this... this is my basic outline for my CKD..

Sun-Wednesday, basic Atkin's days... (following Mr.X's guidlines).. Thursday is a fat-fast, (>1000 calories), and I am continuin the fat fast until after my 2ND depletion workout Friday, when Ill start my carb-up.

On Friday I am going to do 2 circuit style, machine depletion workouts. One around 5 AM, and the other around 10 hours later. Theyre going to be VERY similar workouts, hitting every bodypart, 15-25 reps, not coming close to failure, around 1 machine exercise per bodypart. I am doing this to FULLY deplete muscle glycogen before starting my carb-up.

What is your all's opinion of this?


Mr.X suggests doing a depletion workout the afternoon before the carb-up, and then the morning before you actually begin the carb-up. This is a similar approach just a little variation.

 

[diamonddiceclay]

I don't think you'll be too strong if you do such a hard workout in 1 day because of lack of carbs-HOWEVER, since duchaine pretty much said to do what you will be doing, you should try it once and see how it goes

 

[MonStar1023]

I am going to give it a shot.. around 3-5 circuits of machine exercises not coming close to failure reps 15-25... well see what happens.

 

[Par Deus]

If you deplete glycogen too much (below like 20mmol), it hinders glycogen storage during the subsequent carb-up.

You would be better off doing these two workouts (along with refeeds) 3-4 days apart.

ParDeus
www.avantlabs.com

 

[MonStar1023]

Par Deus-
Really? That's pretty wierd... I have never heard of that bro thanks for the reply.

Yeah I am going to give the 2 depletes a day a shot and see how it goes..

 

[dieseltwin]

Monstar, just make sure you save your pre-depletion meal (fruit or whatever) for the second workout. Good luck.

Par Deus, <20mmol, eh? thats pretty damn low, I know people that went to the hospital for that, but then i guess its different for diabetics and keto dieters. Isn't it quite catabolic to deplete and then go, lets say, a few days before carbing up?

 

[Par Deus]

Isn't it quite catabolic to deplete and then go, lets say, a few days before carbing up?

Yes, it increases muscle protein utilization.

In case I was not clear, I was recommending a carb-up after each of the two depletion workouts.

ParDeus
www.avantlabs.com

 

[MonStar1023]

dieseltwin-
Yeah I am going to consume 40-50g of fruit around an hour or 2 before me 2nd depletion workout to refill glycogen and really make sure I deplete it all compeltely.