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Ok so I'm giving this another go with 100g carbs per day during weekdays (workout days)
With an extra 100 PWO spike on Wednesday (for a total of 200 for the day)
450g carb up Saturday
60g carbs...

Haha yea EVOO and butter are great, I add evoo to every serving of vegetables I eat, best dressing haha. I have also become a big fan of cream with my coffee (switched to decaf due to dehydration...

I'm guessing you're trying to gain weight as you are 161lbs with "lowww" bf :p

You should probably get more food in there instead of 3 shakes though, to keep you fuller longer (and so you can...

Hey, what are the macro breakdowns / calories you are getting in here?
And what are your stats? Bf%? Activity level?

Wellas far as i understand the idea is to knock urself out of ketosis and ensure u r running off glycogen for the depletion workout, so that you can effectively use up the glycogen in ur muscles...

It is usually suggested to take about 2 weeks before the first carb up to allow your body to become properly fat-adapted so I would wait the 14 day period to be safe.

What I used to do to ensure...

Well you've got me stumped. Go for real food then. It comes down to personal preference i guess - I am yet to try the whole food meal alternative, and might just give it a go.

Well the idea is to get some fast acting carbs right after the gym with some protein to take advantage of the window where your muscles are primed for protein synthesis. The liquid carbs are fastest...

Hey man, just have something like two bananas 2 hours prior to your depletion workout. Then have around 100 grams of carbs and 50 grams of protein (PWO shake) immediately following your workout. Your...

I'll see how I feel before carbing up and I'm sure I'll be able to judge whether or not a depletion is required i suppose.

I'm a little confused as to how I should work my carbs in. Would you be...

Thanks for the reply!

I don't know if you read my other thread so sorry if I'm repeating this.

I am currently on the THT4 (Total hypertrophy training) 5 day split - program by Mark Mcmanus (and...

Anyone?

lol thanks for the useful reply, but I am following a program as stated. Just started it and thought I'd give it a shot after following my last self-tailored routine for the last 8 years (with...

So I've decided to try this CKD-style plan for a lean bulk after an 8 week cut and losing a decent amount of bodyfat (if you're against keto bulking please don't reply as this is clearly not aimed at...

Thanks, how about the mid week carb meal? Is it necessary in your opinion?

Another question is, what would you recommend in terms of a workout routine?

I currently do a 6 day routine:
...

Well im on my 6th week of a CKD cut and its going quite well. Ive gone down from 86kgs to 79 (174lb) so far and though i am unsure of my BF% i can see my abs without tensing and have managed to keep...

Thanks for all your help guys! Reps to all! :D

I have noticed that the days I go slightly lower in cals i do tend to be a bit hungrier. So I have added another egg + strip of chicken bacon to my...

Yea i'll try going with the powder.

As far as PWO, I have some NO Shotgun (VPX) left over at home (carb free) however im trying to avoid it as it claims to raise insulin (through non-carb...

Thanks for the prompt response, and the reassurance! Always helps to know you're on the right track.

I usually take in the PWO dextrose as I've read that it does not count toward your daily carbs?...

Hey, I'm new to these forums, and pretty new to keto, this is my 4th week in and I am seeing some good results.

I started out at 85kg (187lb) and am at 81.4kg (179lb) as of this morning - post...