carb up....

[molnii]

On CKD is better to have 1 or 2 carb up days??
Also how many gram of carbs per lbs??
Appreciate any input....

 

[Stryc-9]

This link has all of the answers you're after:

http://low-carb.org/lylemcd/cyclic2.htm

Scroll down to the part titled: "The carb-up phase"

 

[sawastea]

It depends...

Most people that I talk to do a 24 hr refeed...Anywhere from 24-36 is ideal, IMO...You can go up to 48 hrs I guess, if you can get into ketosis quickly thereafter

 

[Slyder190]

36 hours

I found 36 hours worked a bit better than 24 hours, as I looked a bit fuller. If you think about, you're not really carbing up for 24 hours if you minus 8-10 hours of sleep time.

 

[molnii]

so start to carb up on friday in the evening or saturday morning??

 

[land0220]

If Saturday is your "carb up" day then you'll want to do your depletion workout first thing in the morning Saturday, and then begin your carb up immediately after your depletion workout. I'm starting my first CKD right now, so I'm not an expert but I believe this is how it's done...BBF would know for sure, as would others here I'm sure.

 

[molnii]

so I carb up on saturday and sunday I'm back on 20g or under of carbs......also on the carb up day do u eat high carb+high protein +low fat or high carb with moderate protein??
thanks.

 

[molnii]

BUMP

 

[Stryc-9]

Since you're unsure of exactly how much of each macro you should be consuming - I'd recommend using the following CKD calculator created by our own Mr. X.....

It will give you a breakdown of each day of your CKD (including what ratios to use during carb-up).

Mr.X's CKD Calculator

 

[molnii]

thanks!!