when beginning CKD... is it necessary to go 2 weeks in ketosis without any carb-ups to acclimate the body to it? Some people suggest beginning the carb ups after 2 weeks of full ketosis..
i'm just worried that i won't have any energy on my first workout following my first week of ketosis, so I want to carb up.
p.s. i have done ckd and low carb diets in the past.
I would recommend some form of a carb up after the first week of ketogenic dieting. If you have fully depleted your glycogen stores over the course of the first week then you will need the carb load to replinish the lost glycogen. If you do not do this then yes your workouts will suffer. Might want to do a carb load over 1 day the first week and see how your body responds and then on the second week go with a 2 day carb up.
so according to the plan..
i am in ketosis monday through friday... and carb ups are on saturday/sunday.
i perform the depletion workout on friday, consuming about 50 grams of carbs before the workout.
My question is... do i start the carb up immediately after the workout on friday.. or do i start it on saturday morning?
Taken from the following article:The CKD Workout Routine
With the above estimations for sets and reps having been made, we can develop a sample workout routine. The format for the CKD week is:
Day Workout type Diet
Sunday: 30'+ of low intensity cardio in Ketogenic
morning to establish ketosis
Monday: Tension weight training workout Ketogenic
Tuesday: Tension weight training workout Ketogenic
Wed/Thu: cardio optional for fat loss Ketogenic
Fri: Full body workout Ketogenic prior to workout
Begin carb-load after
Saturday: No workout Carb load