... CKD Qs

[MonStar1023]

I had a few more questions about the CKD...

I have changed my split to the following...
day 1- chest, back, shoulders, traps, neck
day 2- biceps, triceps, forearms, calves, abs
day 3- rest
day 4- rest
day 5- rest
day 6- depletion workout
day 7- rest carb-up
And I was wondering if I should consume 40-50g of fruit 30 minutes before my depletion workout like Lyle recommends or would this be bad idea? Should I start my carb-up IMMEDIATELY after my workout? Should my carb-up start Friday night and end Saturday night. In other words I start on Friday around 4-5 PM and end Saturday around midnight. Then start low-carbs again Sunday morning...

HELP!!!


What type of volume should I be doing also? For example on day 1 I will probably be doing a total of 20-24 sets for that workout. Is that too much?

Also um... is it okay to do the type of training split that I am doing... ? I am just curious to make sure that I am getting the best possible results...

Is there anything else that I should be doing that I am doing wrong?


What should my cardio be like? I am doing around 20 minutes on training days and around 20-30 minutes on non-training days... any that know about a CKD or have done it before please reply!

 

[diamonddiceclay]

the carb up should start right after the depletion workout-duchaine said to eat 2 apples 2 hours before the deplete workout-cardio should be done as rarely as possible or you'll lose even more muscle

 

[KillerLoop]

Add legs in your routine for starters!! Why dont you wanna do em??

Do lower volume training high intensity style. 2 or 3 sets per exercise and not too many exercises.

eg:
Chest:
6x2 bench
6x2 Incline DB bench
10x2 flyes

If you need more CKD help I can send you some FAQ articles if you want them.

 

[Cornellius]

Add legs in your routine for starters!! Why dont you wanna do em??

Do lower volume training high intensity style. 2 or 3 sets per exercise and not too many exercises.

eg:
Chest:
6x2 bench
6x2 Incline DB bench
10x2 flyes

If you need more CKD help I can send you some FAQ articles if you want them.

Hey, I would apreciate so much if you send me these articles....thanks

 

[MonStar1023]

So I should eat fruit 2 hours before the depletion workout?

HELP!

I dont train legs because I had recent knee surgery... I had a benign tumor in my left knee that was very large and it was removed- also I had my MCL injured during football a year ago and its been worked on ever since.

 

[MonStar1023]

BUMP

 

[KillerLoop]

I think you eat the fruit to knock you right out of keto. This will make it so you will be burning all last remaining glycogen from the muscles during the depletion workout instead of using fat for fuel which you would be if you were in ketosis. Need Mr X to confirm that one though!

Cornelius: check your PM.

 

[MonStar1023]

Yeah thats what I was thinking too.. Mr.X help me out bro!!

 

[MonStar1023]

Mr.X-

BUMP

Fruit 2 hours before carb-up depletion workout?

 

[cytrix]

yes, fruit to kick you out of ketosis, to make sure you burn all glycogen off. the fructose in fruit will saturate the liver glycogen, which will then end the state of being in ketosis. mi think an hour before training is enough time.