Follow up on my carb load

[Ryanmoe]

I just finished my 12 hour carb load period and just wanted to say that it felt awsome. My muscles feel much fuller and I have so much more energy it is insane. This morning I went to go do cardio to get back into ketosis, and I felt like I could ride the bike for 2 hours straight. I am planning on extending my carb up period to 24 hours or so next weekend and see how I feel. I gained like 4 lbs according to the scale, so ill see how that disapears throuought the week. My caliper measurements were all the same so I think all went to my muscles. I think the best way to describe the feeling is my muscles feel full and almost in a way swolen. Im really happy, and I am definatly going to continue carb loading on the weekends. Also just wanted to post saying thank you to scotty, I have been bugging this sh*t out of him with tons of questions but he has helped me out a ton and I really appreciate it. I cant wait to lift this week and feel the difference from never carb loading to the energy im going to have now.
Late

[Ryanmoe]

also, how long does it normally take people to get back into ketosis. On the day after carb load I woke up (took some ECA thinking it would help get me back quicker) and did 30 mins of cardio and my days food was at like 70% fat and tonight I still didnt test positive for ketosis. Is this pretty normal? After what amount of time of being out of ketosis do you question if you went overboard on the carb loading. My ratios were 20 fat, 285 carb, and 150 prot. Im 5"11, 160

[chimponarope]

It can take a few days the first time but as you do more of them it gets easier each time until now it usually takes me less than a day to get back in.

Congrats on your carb load experience too.

[Original Poster]

Originally posted by chimponarope
Congrats on your carb load experience.

Aren't carbs wonderful when controlled, used to our advantage and properly timed. LOL ;)

[Ryanmoe]

Do you guys think my ratios look good? Some have said its fine, and some have recomended bumping up carbs some more to get the calories up a little more to boost leptin levels. What do you guys think? During the week I eat around 1700 calories, how much should I raise them if you guys think I should up them during the carb load? I think that last carb load I was around 1900. Im 5"11, 160, 19, and about 13% BF.
Late

[Original Poster]

Ratios are fine, but you could slightly increase protein.
You could up cal limit and carbs if weightloss stalls. For most people, I would never advocate an increase of more than 20-50% in cals with 50% being the extreme max. (20-30% works fine IMO)

PEACE

[scotty2]

He survived! Amen!

[Ryanmoe]

monday morning weigh 1 lb less than day before(water). Monday afternoon, fat ratio is around 75%.....still not in ketosis. Do you guys think duing my next carb up if I eat carbs like potatos, pasta, oats and breads instead of sugary foods it would be better for making sure their is no spill over so I can get back into ketosis faster?

[JohnY]

I have a hard time eating so much, I had to resort to eating a lot cereal to eat that much carbs. I end up having to take 4 dumps during recarb days. But after the last recarb my muscles are starting more swollen then the last week as described by Ryanmoe.

[IPR]

Originally posted by Ryanmoe
monday morning weigh 1 lb less than day before(water). Monday afternoon, fat ratio is around 75%.....still not in ketosis. Do you guys think duing my next carb up if I eat carbs like potatos, pasta, oats and breads instead of sugary foods it would be better for making sure their is no spill over so I can get back into ketosis faster?
Ryanmoe....many people find they get back into ketosis quicker if they eat more saturated fat the first day after carb-up. A little moderate intensity cardio will also deplete liver glucogen which will get you back in quicker.

As already chimponarope after a few carb-ups you will see it getting easier to re-enter ketosis.

One bit of advice I would give is don't panic or do anything dramatic, just keep eating your usual keto foods and you will be back in ketosis.

[Ryanmoe]

First day of lifting since my first carb loading experience. I cant believe the difference! I was on an atkins type of diet before and would feel fatigued after benching 140 six times. Well today I put up 215 6 times and felt like I could go more reps. That was only after a 12 hour carb loading period. I cant wait to go back and try work other muscles and see the difference and im looking forward to this friday where im going to do a 24-30 fri night to sat night loading period and see if it will even give me more energy next week lifting.

[Ryanmoe]

also, do you guys think that I could incorporate a small depletion workout with MAX-OT. I was thinking of a split like this:
Mon-Chest/tri
Tues-Back/Bi
Wed-Shoulder/Trap
Thur-Legs
Fri-Small Depletion workout
Sat-Rest
Sun-Cardio/rest

The split im doing right now is basically the same but Tris and Bis are on friday with abs and forearms, and legs normally change the day of the week according to how much walking im going to be doing during the week. Im still kind of confused if the muscles worked right before, or the muscles right after are the ones who are super compensated and get the most benefit. Maybe someone can clear this up for me.

[IPR]

Ryanmoe....IMO your leg workout is too late in the week and may suffer, but if you want a depletion workout, why not do legs Fri, squats will deplete more than just legs.

The muscle group you do just after your carb-up will benefit more than those later in the week. One approach is to have a workouit cycle which is out of sync with your carb-up cycle, say 6 day cycle for w/o and weekly carb-up. That way different muscle groups benefit from the carb-up each week.

The approach I use is to add a mid-week refeed, this is normally the night before my leg workout.

[Ryanmoe]

Ya, actually I was thinking of resting thursday, and then doing Squats and some legs with a real quick overall workout of upperbody (one set for each muscle group)on friday before loading. Maybe ill give it a try. Also, I PMd you with some Q's about max-ot. So if the muscles that get the most benefit are the ones first worked, should I adjust my split by having the muscles that I need most improvement in the beginning of the week, or do what most suggest and work the larger in the beginning and then move to smaler later. To me it just seems logical to go from smaler muscles to biger for the fact that when exercising large muscle groups you also use many of your smaller ones at the same time. ex. when working chest you also work tris. But when I work tris I dont work my chest, so by doing tris first im getting the full energy out of them because they have not been worked and depleted un intentionally. Im sure their are arguments for both ways but let me know what you think is optimal.
Thanks