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Kid Dynamite
New member
I also posted this on the diet board.
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I've been on a CKD about 4 weeks, and it's working okay but my strength is starting to drop. I'm thinking of changing the training and carb-up structure in a few ways.
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A)Training
Sun - 30 min am cardio
Mon - Higher rep, moderate intensity legs, shoulders, abs
Tue - Higher rep, moderate intensity chest, back, arms
Wed - 45 - 60 min cardio
Thur - Rest, or PM cardio (very early classes)
Fri - Lower rep, heavy leg and shoulder work
Sat - Lower rep, heavy chest, back and arms work
Diet
Sun - Fri before workout - Normal Keto (high fat, etc.)
Fri PM - Sat PM - Carb load (30 - 36 hrs, high gi, moderate gi, low gi, high GI)
My thinking on this plan is the Mon and Tues workouts will definitely put me in ketosis while still giving me a good workout from the carb up. The Fri and Sat workouts are replacing the depletion workout, which doesn't ever seem to help me, with a heavier workout to help promote some muscle growth or at least preserve what I've got (which I'd be happy with). That's also where the carbs come in. I usually seem to recover pretty quickly, so 2 days between workouts shouldn't be a problem.
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B)Training
Sun - Full Body, moderate workout
Mon - 45 - 60 min cardio
Tue - 30 min cardio
Wed - 45 - 60 min cardio
Thur - Rest
Fri - Heavy Legs and shoulder work
Sat - Heavy Chest, Back, Arm Work
Diet
Same as Plan A
Basically reversing the plan, trying to use the carb up for better recovery and using the depletion workout to try and get into ketosis quicker.
I was also considering taking in carbs (50g) after fri workout, then going to maybe a 60f/40p or 50/50 split the rest of the day, then carbing up all day Saturday.
I've read alot of the CKD links here and everywhere else I could find them, but I couldn't seem to find a solid answer to this. Let me know what you think.
---
I've been on a CKD about 4 weeks, and it's working okay but my strength is starting to drop. I'm thinking of changing the training and carb-up structure in a few ways.
---
A)Training
Sun - 30 min am cardio
Mon - Higher rep, moderate intensity legs, shoulders, abs
Tue - Higher rep, moderate intensity chest, back, arms
Wed - 45 - 60 min cardio
Thur - Rest, or PM cardio (very early classes)
Fri - Lower rep, heavy leg and shoulder work
Sat - Lower rep, heavy chest, back and arms work
Diet
Sun - Fri before workout - Normal Keto (high fat, etc.)
Fri PM - Sat PM - Carb load (30 - 36 hrs, high gi, moderate gi, low gi, high GI)
My thinking on this plan is the Mon and Tues workouts will definitely put me in ketosis while still giving me a good workout from the carb up. The Fri and Sat workouts are replacing the depletion workout, which doesn't ever seem to help me, with a heavier workout to help promote some muscle growth or at least preserve what I've got (which I'd be happy with). That's also where the carbs come in. I usually seem to recover pretty quickly, so 2 days between workouts shouldn't be a problem.
---
B)Training
Sun - Full Body, moderate workout
Mon - 45 - 60 min cardio
Tue - 30 min cardio
Wed - 45 - 60 min cardio
Thur - Rest
Fri - Heavy Legs and shoulder work
Sat - Heavy Chest, Back, Arm Work
Diet
Same as Plan A
Basically reversing the plan, trying to use the carb up for better recovery and using the depletion workout to try and get into ketosis quicker.
I was also considering taking in carbs (50g) after fri workout, then going to maybe a 60f/40p or 50/50 split the rest of the day, then carbing up all day Saturday.
I've read alot of the CKD links here and everywhere else I could find them, but I couldn't seem to find a solid answer to this. Let me know what you think.
