Need some help with CKD

[Shark]

So basically, when I come back from spring break I want to go on a CKD to drop my body fat before summer. Right now I’m trying to design an eating plan but I still have a couple questions.

1. On weekdays (O-20 Carbs) do I need to eat 10-12 calories per pound of body weight like on a normal cutting diet, or are there different calorie restrictions.

2. I plan on starting my carb re-feed on Saturday at noon, and going through till Sunday night. During that time, I want to eat 16 calories per pound at about 60% carbs, or am I off here too. Also, the carb up should be low fat correct?

3. Before I start my carb up, (Saturday morning) I am going to do a full body workout, low intensity, in order to deplete all glycogen stores in order to better absorb my carbs during the re-feed. Is this correct?

4. True or false, Monday and Tuesday I can do an upper/lower split at the gym in order to maintain mass?


Other than that, I’m looking for a list of all foods you can eat while on the no-bard portion. I mean, I know a lot of them, but any info is greatly appreciated.

I'm 21 years old, 6'3", approximately 230 pounds, over 20% BF.

Thanks in advance.

[bradley]

1. Yeah, approx. 12x bw would is usually a good starting point although this is just a guideline to go by and not absolute. Might have to adjust calorie intake up or down.

2. http://www.wannabebigforums.com/showthread.php?s=&threadid=22807&highlight=glycogen+supercompensation
Carb intake should be approx 4.5g of carbs per pound of LBM. The macro breakdown would be something like 70/15/15 carbs/protein/fat

3. Yeah a full body circuit would work well for a depletion workout.

4. true

[Shark]

In response to your question 2 answer, I would have to be eating apx. 820 grams of carbs, or 3200 calories.. Just of carbohydrates?

I estimate my lean body mass at about 180... Times 4.5 rounded down.


Also... can anyone give me info on sample days they've made as far as a weekday low-carb eating plan? Thanks.

[bradley]

You can experiment with different amounts of carbs but that is what is recommended by Lyle McDonald is his book. Here are some other articles on the CKD.

http://www.thinkmuscle.com/articles/mcdonald/carb-up-and-ketogenic-diet.htm

http://www.thinkmuscle.com/articles/mcdonald/training-on-ketogenic-diet.htm