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Jezmason
07-14-2004, 11:36 AM
I'm thinking about trying a CKD for cutting, do these figures look ok?

Supplement with Omega 3 fish oil caps and Multivitamin

1500 Calories Monday-Friday(30g carbs after depletion workout Friday PM)
65% Fat 108g
35% Protein 88g
Power workouts=Back, Bis, Traps, Quads, Calves=Monday Chest, Tris, Shoulders, Hams, Neck, Abs=Tuesday (5-6) reps

2400 Calories Saturday-sunday
55% Protein 220g
35% Carbohydrates 140g
10% Fat 27g
Simple carbs saturday, complex carbs sunday
Depletion workout=Full body Friday PM (12-15 reps)

Cardio 30 Minutes on non-workout days

Do the carbs need raising on the carb up?

Hercule
07-14-2004, 12:06 PM
The carbs should be extremely high on the carb up. I do 700g on Sat. and 300 on Sun. DXIW does even higher(like 1200g i think). Do whatever works best for you, but I think 140 is way to low.

raniali
07-14-2004, 12:46 PM
yes, raise the carbs and lower the protein a tad on carb-ups. the first day of carb-up is more important and you should consume more carbs then. you might want to make notes as you go thru each week about how you feel after each day of carb-up. for me, 48 hours was overkill -- seriously bloated, sluggish and lethargic. too much carb-up defeats the purpose of being in keto all week. basically you should taper off your carbs towards the end of carb-up cycle, whenever that may be. popping some ALA during carb-up is recommended as well.

ryuage
07-14-2004, 03:21 PM
i knew you would change your plan

Jezmason
07-14-2004, 03:26 PM
lol, am i that predictable.

Jezmason
07-14-2004, 03:27 PM
And why lower the protein?

Jezmason
07-14-2004, 03:33 PM
Supplement with Omega 3 fish oil caps and Multivitamin

1500 Calories Monday-Friday
65% Fat 108g
35% Protein 88g
Power workouts=Back, Bis, Traps, Quads, Calves=Monday Chest, Tris, Shoulders, Hams, Neck, Abs=Tuesday (5-6) reps
30g carbs after workout friday PM and another 50g 2 hours later
Depletion workout=Full body Friday PM (12-15 reps)

Saturday(Mix of simple and complex carbs)
Protein 200g
Carbohydrates 700g
Fat 30g

Sunday(Simple carbs, have most carbs in morning and gradually reduce, no carbs after 5pm)
Protein 200g
Carbohydrates 300g
Fat 30g

Cardio 30 Minutes on non-workout days

That look better?

ryuage
07-14-2004, 03:42 PM
no need to set such high protein, you are trying to replenish glycogen 1g/lb is sufficient

Jezmason
07-14-2004, 03:50 PM
i weigh 235IBS!!!! I'm a fat bastard lol

raniali
07-14-2004, 05:02 PM
your simple carbs should be predominately consumed on the first carbday as they are going to replenish stores more quickly. as you approach the end of your carb-up, you should only be eating complex carbs, slower digesting.

AllUp
07-15-2004, 01:04 PM
Well put.


Try to have almost ALL simple carbs 1st carb up day if you can. 2nd day should be either mixed or complex (I prefer simple tapering off to complex halfway through the day as well as slowing the carb intake towards evening gradually). I have tried simple carbs for 1 day, but didnt see any real changes physically. Tried 2days and found I was bloated and felt like s***, I have had the best results w/Carbo-load lasting ~32-36h (1.3-1.5 days)

I have about 60-70% CL carbs on the first day

Jezmason
07-15-2004, 04:48 PM
my carb loads gonna be 50g friday evening, 600g saturday and 250g sunday until late afternoon