Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 16 of 16
  1. #1
    Registered User nutritionfreak1's Avatar
    Join Date: Aug 2008
    Age: 29
    Posts: 186
    Rep Power: 0
    nutritionfreak1 is not very helpful. (-500) nutritionfreak1 is not very helpful. (-500) nutritionfreak1 is not very helpful. (-500)
    nutritionfreak1 is offline

    How long does it take to fully deplete glycogen stores

    I know there are alot of variables, but lets say you did 0 carb, how many days would it take to make your muscles really receptive to carbs (so you could load on carbs for a day and not worry about your muscles not being "starved" enough to create that desired sponge like atmosphere?

    Like 3 days? 5 days?
    Reply With Quote

  2. #2
    Banned Random907's Avatar
    Join Date: Jun 2005
    Age: 36
    Posts: 8,485
    BodyPoints: 21065
    Rep Power: 0
    Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000) Random907 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Random907's BodySpace
    Random907 is offline
    most say 2 days
    Reply With Quote

  3. #3
    No cardio No cry RU4A69's Avatar
    Join Date: Feb 2005
    Age: 35
    Stats: 5'8", 181 lbs
    Posts: 11,111
    BodyPoints: 25896
    Rep Power: 3340
    RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000) RU4A69 has reached the pinnacle! Best possible rank! (+1000000)
    Visit RU4A69's BodySpace
    RU4A69 is online now
    [QUOTE=nutritionfreak1;241221211]I know there are alot of variables, but lets say you did 0 carb, how many days would it take to make your muscles really receptive to carbs

    [QUOTE]

    Even just 16hrs will increase receptivity, but I'd go 24-72hrs personally.
    ^^^^^^^^^^^^^^^^^^^^^^^^^
    ******** TRAP BAR BOARD REP*******
    VVVVVVVVVVVVVVVVVVVVVVVVVVVVVVV
    ___________________________________
    Reply With Quote

  4. #4
    Trimming the Fat Lemonzest's Avatar
    Join Date: Jul 2007
    Location: United Kingdom (Great Britain)
    Age: 35
    Stats: 5'8", 197 lbs
    Posts: 1,222
    BodyPoints: 4306
    Rep Power: 52
    Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000) Lemonzest has a brilliant future. Third best rank! (+40000)
    Visit Lemonzest's BodySpace
    Lemonzest is offline
    After a carb up it takes about 1 to 1.5 days to get rid of my glycogen (indicated by pissing like a mule) and thats without exercising
    Reply With Quote

  5. #5
    Registered User driven1's Avatar
    Join Date: Nov 2006
    Location: Alberta, Canada
    Stats: 5'6", 170 lbs
    Posts: 74
    Rep Power: 9
    driven1 is just really nice. (+1000) driven1 is just really nice. (+1000) driven1 is just really nice. (+1000) driven1 is just really nice. (+1000) driven1 is just really nice. (+1000) driven1 is just really nice. (+1000) driven1 is just really nice. (+1000) driven1 is just really nice. (+1000) driven1 is just really nice. (+1000) driven1 is just really nice. (+1000) driven1 is just really nice. (+1000)
    Visit driven1's BodySpace
    driven1 is offline

    Smile

    After I do a carb up, I do a depletion cardio workout. How long it takes will depend on your glycogen storage capacity in your muscles and liver. This will depend on how muscular you are and how large your liver is. Generally, a larger person will have a larger liver than a smaller person. You can actually have a sports physiologist tell you exactly how many grams of glycogen you are capable of storing.

    Anyway, what I do (under a sports physiologist's supervision) is a depletion workout. This involves working at a relatively high heart rate until the signs of glycogen depletion occur. The signs are headache, fatigue, dizziness or weakness in the knees. As soon as I note any of these beginning to happen, the work out is over. My last depletion workout took 69 minutes before I 'hit the wall'.

    Without doing this, it has taken me as long as 4 days to deplete. This is even if I do a zero carb diet for 2 days. For me, I get better results if I quickly get rid of the glycogen after my carb up. Otherwise I seem to just end up going back and forth and not really losing weight.

    (PS) When you stop the workout, the headache and other symptoms disappear on their own within about 15 minutes. Drink LOTS while you are doing the workout.
    "Those who say it can't be done should stop and talk to those who are doing it..."
    Reply With Quote

  6. #6
    Registered User lbendall's Avatar
    Join Date: Mar 2006
    Location: New Zealand
    Stats: 5'11", 172 lbs
    Posts: 885
    BodyPoints: 7289
    Rep Power: 90
    lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000) lbendall has a brilliant future. Third best rank! (+40000)
    Visit lbendall's BodySpace
    lbendall is offline
    Originally Posted by driven1 View Post
    After I do a carb up, I do a depletion cardio workout. How long it takes will depend on your glycogen storage capacity in your muscles and liver. This will depend on how muscular you are and how large your liver is. Generally, a larger person will have a larger liver than a smaller person. You can actually have a sports physiologist tell you exactly how many grams of glycogen you are capable of storing.

    Anyway, what I do (under a sports physiologist's supervision) is a depletion workout. This involves working at a relatively high heart rate until the signs of glycogen depletion occur. The signs are headache, fatigue, dizziness or weakness in the knees. As soon as I note any of these beginning to happen, the work out is over. My last depletion workout took 69 minutes before I 'hit the wall'.

    Without doing this, it has taken me as long as 4 days to deplete. This is even if I do a zero carb diet for 2 days. For me, I get better results if I quickly get rid of the glycogen after my carb up. Otherwise I seem to just end up going back and forth and not really losing weight.

    (PS) When you stop the workout, the headache and other symptoms disappear on their own within about 15 minutes. Drink LOTS while you are doing the workout.
    hmmm thats actually quite good to know , will try reaching those 'signs' next delpetion.
    Reply With Quote

  7. #7
    Registered User rickboy77's Avatar
    Join Date: Jun 2011
    Age: 37
    Stats: 5'8", 185 lbs
    Posts: 1
    Rep Power: 0
    rickboy77 is on a distinguished road. (+10)
    Visit rickboy77's BodySpace
    rickboy77 is offline

    Thumbs up Why didn't someone tell me?

    Originally Posted by driven1 View Post
    After I do a carb up, I do a depletion cardio workout. How long it takes will depend on your glycogen storage capacity in your muscles and liver. This will depend on how muscular you are and how large your liver is. Generally, a larger person will have a larger liver than a smaller person. You can actually have a sports physiologist tell you exactly how many grams of glycogen you are capable of storing.

    Anyway, what I do (under a sports physiologist's supervision) is a depletion workout. This involves working at a relatively high heart rate until the signs of glycogen depletion occur. The signs are headache, fatigue, dizziness or weakness in the knees. As soon as I note any of these beginning to happen, the work out is over. My last depletion workout took 69 minutes before I 'hit the wall'.

    Without doing this, it has taken me as long as 4 days to deplete. This is even if I do a zero carb diet for 2 days. For me, I get better results if I quickly get rid of the glycogen after my carb up. Otherwise I seem to just end up going back and forth and not really losing weight.

    (PS) When you stop the workout, the headache and other symptoms disappear on their own within about 15 minutes. Drink LOTS while you are doing the workout.
    What is this carb depletion you speak of? I have never heard this. Can you explain it. I work my tail off and eat well. I just think my timing and amounts are off. I'm always up for learning and trying new methods. I was military for so long and a hard gainer to boot. I've never been able to keep the mass I wanted. Now older, 35, I can't get rid of the small tire around my stomach. GOALS: build muscle and burn fat. Yes I know you can't do both. Right now I'm trying to lose body but maintain as much muscle mass as I can without losing my strength gains. Am I chasing my tail?
    Last edited by rickboy77; 08-28-2012 at 01:51 PM.
    Reply With Quote

  8. #8
    WNBF PRO BODYBUILDER esgibson's Avatar
    Join Date: Nov 2007
    Location: Merrillville, Indiana, United States
    Age: 26
    Stats: 5'5", 151 lbs
    Posts: 1,233
    BodyPoints: 10
    Rep Power: 158
    esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000) esgibson has a reputation beyond repute. Second best rank possible! (+100000)
    Visit esgibson's BodySpace
    esgibson is offline
    Originally Posted by nutritionfreak1 View Post
    I know there are alot of variables, but lets say you did 0 carb, how many days would it take to make your muscles really receptive to carbs (so you could load on carbs for a day and not worry about your muscles not being "starved" enough to create that desired sponge like atmosphere?

    Like 3 days? 5 days?


    5-10 days. depending on your training and other aspects of your life..
    Eric Gibson
    B.S. Exercise Science
    WNBF Pro Bodybuilder
    Member of Team Dossey

    twitter.com/WNBFEricGibson - Follow me on Twitter!

    http://www.facebook.com/profile.php?id=20724745 - Get at me on Facebook!

    Check out our Natural Bodybuilding podast at http://naturalbodybuildingandhealthradio.podomatic.com/entry/2013-05-11T10_04_19-07_00
    Reply With Quote

  9. #9
    Registered User DustyChicago's Avatar
    Join Date: May 2010
    Location: Illinois, United States
    Age: 30
    Posts: 2,082
    Rep Power: 141
    DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000)
    Visit DustyChicago's BodySpace
    DustyChicago is offline
    To echo other posters, it depends.

    Liver glycogen will be depleted from daily movement or low intensity cardio, probably within 2 days. Muscle glycogen will be recruited as necessary depending on the intensity of the exercise. On the muscle tip, you'll feel it when you feel empty and almost flabby.
    http://forum.bodybuilding.com/showthread.php?p=608052853&posted=1#post608052853

    BEARS, CUBS, BULLS, HAWKS, SOX, MMA
    Reply With Quote

  10. #10
    Rage Leadreign's Avatar
    Join Date: Jul 2009
    Location: Florida, United States
    Stats: 6'4", 280 lbs
    Posts: 551
    Rep Power: 0
    Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank) Leadreign is the lowest scum of the boards. (Worst Rank)
    Visit Leadreign's BodySpace
    Leadreign is offline
    Maybe Im missing something but why are you doing a depletion AFTER a carb up? Last I remember you do a depletion workout to remove all glycogen from the muscles, THEN refill with a carb up, thus giving you muscle energy for the rest of the week.
    Reply With Quote

  11. #11
    Registered User JimmyBroscience's Avatar
    Join Date: Aug 2012
    Stats: 5'11", 228 lbs
    Posts: 21
    Rep Power: 0
    JimmyBroscience is on a distinguished road. (+10)
    Visit JimmyBroscience's BodySpace
    JimmyBroscience is offline
    A few hours to a few days, even a few weeks. It depends on how you go about trying to do it, how much glycogen you already have stored, how much you exert yourself, and what you eat before, during, and afterwards, and what, if any, supplements or medications you are taking. Sound complex enough? It's even worse than that.

    That's why you will get answers from all over the ballpark. For me, it takes less than a day when reenetering keto. This is because I will begin a fast by eating high fat, low protein, zero carb foods, use ECA stacks, initiate hard anaerobic activity, followed by consistent and lighter aerobic activity, all while fasted. This will deplete stored muscle glycogen extremely fast, and easily get to your liver stores.

    Many people over think this way too much, and worry about their precious muscles and fitness being zapped in a few hours, neglecting that a prolonged and erratic entrance to lipolysis is actually more detrimental in many ways, if not for the felt effects alone. That's why many will half ass "try keto", be miserable for days, never learn all the required information or even bother to test blood ketone levels or anything, then forever condemn it due to never actually reaching an actual state of continual lipolysis/ketosis. So I reach a state of chronic lipolysis as quickly as possible and get it over with, because as many ketoers know, once you are fully keto, any negative effects not only stop, but reverse themselves and you open yourself up to huge stored body fat loss and muscle gain potential, all while generally feeling positive and energetic.

    To answer the question again, it can be a few hours, or a few weeks, anything inbetween and beyond. The longer it takes, the more adverse effects you have to deal with and feel chronically.

    Originally Posted by Leadreign View Post
    Maybe Im missing something but why are you doing a depletion AFTER a carb up? Last I remember you do a depletion workout to remove all glycogen from the muscles, THEN refill with a carb up, thus giving you muscle energy for the rest of the week.
    If fat loss is the priority, not neccisarily muscle gain, and/or you don't want to give up that carb rich food cold turkey, then continually depleting your new glycogen after carb feeds will allow you to continue lipolysis with only some hindrance, so it's a great plan if you can't layoff the garbage. The problem is, as soon as you stop constantly "working off" the new deposits, you stop being in a state of ketosis and you begin storing fat all over again, so yea, it's playing with fire...
    Last edited by JimmyBroscience; 08-29-2012 at 06:22 PM.
    Reply With Quote

  12. #12
    Registered User DustyChicago's Avatar
    Join Date: May 2010
    Location: Illinois, United States
    Age: 30
    Posts: 2,082
    Rep Power: 141
    DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000) DustyChicago has a reputation beyond repute. Second best rank possible! (+100000)
    Visit DustyChicago's BodySpace
    DustyChicago is offline
    Yes, carb up after depletion workout to reach super compensation of muscle glycogen.

    I think its important to make the distinction between muscle glycogen and liver glycogen. I would say that preserving muscle is a worthwhile goal. Therefor retaining stores of muscle glycogen while in ketosis is favorable. Fortunately it is the amount of liver glycogen that determines ketosis and a calorie deficit (absent metabolic or hormonal abdormalities) that determines breakdown of fats into their constiutents-ketones. Muscles can retain their glycogen (this does not impact ketosis in a keto-adapted person) until it is recruited for intense exercise.
    http://forum.bodybuilding.com/showthread.php?p=608052853&posted=1#post608052853

    BEARS, CUBS, BULLS, HAWKS, SOX, MMA
    Reply With Quote

  13. #13
    Registered User xgraforlockx's Avatar
    Join Date: Aug 2012
    Stats: 6'0", 198 lbs
    Posts: 9
    Rep Power: 0
    xgraforlockx is on a distinguished road. (+10)
    Visit xgraforlockx's BodySpace
    xgraforlockx is offline
    i'd say 3-10 days

    but depletion =/= ketosis, and ketogenic diet does not especially mean that you are or will be in ketosis. it does mean that you will generate ketone bodies to be used for fuel, it happens even during short term fasting.

    full ketosis takes 2-5 weeks to kick in (depending on training), & what do i mean by full -> the state of ketosis where there is too much of FFAs, body can't use them and then again body has to make more ketones so ketones build up massively. after that body becomes ketone dependent and later on keto-adapted after (but this is a different story).

    ketosis is very anticatabolic, and so i really advise to do carb ups only after 4 weeks, given that you workout hard and deplete glycogen stores.
    Last edited by xgraforlockx; 08-30-2012 at 11:10 AM.
    Reply With Quote

  14. #14
    Team MuscleTech Rep/EMT-B BlueRev's Avatar
    Join Date: Jan 2011
    Location: Michigan, United States
    Stats: 5'7", 200 lbs
    Posts: 13,007
    Rep Power: 102973
    BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000) BlueRev has reached the pinnacle! Best possible rank! (+1000000)
    Visit BlueRev's BodySpace
    BlueRev is offline
    Originally Posted by Lemonzest View Post
    After a carb up it takes about 1 to 1.5 days to get rid of my glycogen (indicated by pissing like a mule) and thats without exercising
    Doubt it very much LOL

    Anyways @ op it all depends how hard you go etc in the gym, But anywhere from 5-20 days
    MuscleTech Representative

    ★Free samples!★>> forum.bodybuilding.com/showthread.php?t=164405971 <<★Free samples!★

    PLATINUM 100% WHEY – BUY 1 GET 1 50% OFF
    HYDROXYCUT HARDCORE ELITE – BUY 1 GET 1 50% OFF
    CREACORE – BUY 1 GET 1 50% OFF
    CELL-TECH – BUY 1 GET 1 50% OFF

    www.MuscleTech.com ~ * ~ Facebook.com/MuscleTech ~ * ~ twitter.com/TeamMuscleTech
    Reply With Quote

  15. #15
    Banned azstrengthcoach's Avatar
    Join Date: Oct 2011
    Location: United States
    Age: 36
    Stats: 6'0", 200 lbs
    Posts: 3,300
    Rep Power: 0
    azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000) azstrengthcoach has reached the pinnacle! Best possible rank! (+1000000)
    Visit azstrengthcoach's BodySpace
    azstrengthcoach is offline
    Your body stores about 2,000-2,500 grams of gylcogen. So about 1-2 days your glycogen levels will be depleted of you consume no carbs.
    Reply With Quote

  16. #16
    Registered User Calesthenicking's Avatar
    Join Date: Jun 2013
    Posts: 1
    Rep Power: 0
    Calesthenicking is on a distinguished road. (+10)
    Calesthenicking is offline
    Glycogen is a type of energy. Once you begin to exercise, your body taps into your glycogen (glucose) stores first. Once all your glycogen is depleted, your body taps onto your secondary fuel or energy, which is your fat stores. However, if you engage in exercises in extreme intensity such sprinting on 90%-100% maximum effort, you'll find that you will deplete your glycogen much faster than you could imagine compare to doing exercises on lower intensities such as jogging and other steady state exercises. The 50-100m sprints are great for depleting glycogen as it is more of an anaerobic type of workout which rely on your glycogen 90% of the time and 10% oxygen. And as Driven1 had mentioned, once your glycogen is out, the side effects come in. The signs are, dizzyness, headache or light-headed, nausea or vomiting, sometimes you feel like fainting. I have experienced these signs first hand when I was engaging on 100m sprints with extreme intensities and max effort. It is best to have some snack bar loaded with carbs such as energy bar food for fast absorption the moment you feel one of the symptoms occurring.
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout