How to Carb up on the CKD.

[queloque]

thanks for the quote from Lyle, I mashed the plan together from posts i read here in these forums, I have been following the broscience version evidently. Ill keep it at 24 hours next week

You can stretch it over two days if you want to enjoy your carb-up over two days though. I often do it. I'll split 4000 to 5000 calories (24 hours worth) over two days. So 2500 on saturday and 2500 on sunday a little less or more because I personally enjoy carb-ups over the weekend. I like to split my High and low Glycemic carbs between the two days. Highs on Saturday and Lows on Sunday. Lyles McDonald recommends that if you do a two day carb-up.

So Sunday will be a bunch of melons, veggies and cleaner grains. Than transfer back into keto.

[kudostojen]

still seeing this question a lot.

[fabregas]

Just had a few questions as I won't hit my first carb up for 2 1/2 weeks

If I do the 36 hour carb up that is recommended, Do I still eat my normal breakfast from my regular days which would be eggs, butter, and peanut butter?

The first point says eat 25-50 carbs 5 hours before the Friday workout but what if i workout less than an hour after waking? would i add those carbs to my usual meal? This question also pertains to the 25-50 grams of fruit that should be eaten 2 hours before that workout. Just add it all to that first meal?

Got confused on the put about the total amount of carbs during carb ups from the whole first 24 hours/2nd 24 hours thing. If I'm doing the 36 hour carb-up is the 10 grams/kg to be eaten on each day, Friday and Saturday, or is that the total for the entire 36 hours?

[kudostojen]

Just had a few questions as I won't hit my first carb up for 2 1/2 weeks

If I do the 36 hour carb up that is recommended, Do I still eat my normal breakfast from my regular days which would be eggs, butter, and peanut butter?

The first point says eat 25-50 carbs 5 hours before the Friday workout but what if i workout less than an hour after waking? would i add those carbs to my usual meal? This question also pertains to the 25-50 grams of fruit that should be eaten 2 hours before that workout. Just add it all to that first meal?

Got confused on the put about the total amount of carbs during carb ups from the whole first 24 hours/2nd 24 hours thing. If I'm doing the 36 hour carb-up is the 10 grams/kg to be eaten on each day, Friday and Saturday, or is that the total for the entire 36 hours?

I wouldn't eat that much fat on your carb days. A really easy thing to remember is reverse your keto macros from 65% fat to 65% carbs and make the fat 5%.

The 36hr carb up is when people do the depletion w/o Friday late afternoon/evening and continue their carb up through Saturday. If you do you depletion w/o in the morning then only do the carbup on that day or go 2 days/48hrs.

If the depletion is done in the morning i would recommend a shake 30-60min with high GI carbs before your w/o. I've never done my w/o in the morning.

[super_curry_max]

If I only want to do a 24 hr carb up should I do it the day after my depletion workout or on the day of? I read some things that say you shouldn't do any lifting or cardio on the full carb day to fully restore glycogen levels and get the benefits.

[Brianterz]

If I only want to do a 24 hr carb up should I do it the day after my depletion workout or on the day of? I read some things that say you shouldn't do any lifting or cardio on the full carb day to fully restore glycogen levels and get the benefits.

you can if you want to.. some do some dont.. there isnt anything set in stone.. Some people dont like how they feel on a carb up.. when your body switches back to carbs you can feel kinda sick, hince not working out.. If it doesnt bother you then by allmeans work out.

Everyone is different. Try different things and do what works best for you

[4theking]

I think everyone is different. I have tried 24 hour spikes(carb ups), 48 hour spikes, 60 hour, and 72 hour. Believe it or not, I have seen the best weight loss results with the higher hour spikes. I keep experimenting and keep seeing the same results. I have lost weight and gained strength so I must be doing something right. Write down what you do then track your results and adjust accordingly.

[stephano5]

i was under the assumption that now your in lipolysis, it can convert that to restore all energy levels?
and that any calorie defecit is easier to call that your body is still using lipolysis for a calorie defecit, rather than crossing your fingers that it doesnt still want to use carbohydrates?

oh well it explains why one week into keto my strength dropped like a $2 hooker

[krisnobles]

Very helpful thread.

[peachestke]

I apologize for another carb up question, but still new to Keto. I did my first carb up, and even though I've lost weight this week...

how do you know when you've carb'd up too much?

From everything I've read from you guys (truly inspiring btw, loving keto and the help online) everyone is different. I get this, but I'm just curious do people generally feel bloated or heavier or something if they carb'd too much? Just because I read people get this metallic taste and this feeling where they know their in ketosis, just curious what signs if I carb'd up wrong or too much.

Thanks

[kudostojen]

I apologize for another carb up question, but still new to Keto. I did my first carb up, and even though I've lost weight this week...

how do you know when you've carb'd up too much?

From everything I've read from you guys (truly inspiring btw, loving keto and the help online) everyone is different. I get this, but I'm just curious do people generally feel bloated or heavier or something if they carb'd too much? Just because I read people get this metallic taste and this feeling where they know their in ketosis, just curious what signs if I carb'd up wrong or too much.

Thanks

sorry for the late reply but it's been a while since i've been on this thread.

As with any diet, the same thing won't work for everyone but there are some basic guidelines to to remember and/or follow.

One thing you will need to factor in is how long your carb up lasts. The longer it lasts, the more likely you're going to retain more water. For me, if i do a 24hr to 36hr carb up i will retain less water than if i did a 48hr carb up. So i guess the answer to your question is, yes, you will be bloated and feel bloated after your carb up.

If you know your maintenance there shouldn't be a problem with doing too much. A simple way to figure out your carb up macros is to reverse the keto macro %s.


65/30/5

keto ---- fat/protein/carbs

carb up ---- carbs/protein/fat

Eat around 1-1.5 of your maintenance but some people can do double their maintenance but i wouldn't recommend it if you're trying to lose fat.

[drwho19]

Ok, i'm new to this diet but i keep seeing the same question almost on a daily basis.

So I'm going to put the information in this thread on how to carb up on the CKD.

Information from Lyle's book.

To shift the body out of ketosis and toward a more anabolic state, dieters will need to begin
consuming carbohydrates approximately 5 hours prior to the final workout. At this time, a small
amount of carbohydrates, perhaps 25 to 50 grams, can be consumed along with some protein and
unsaturated fats, to begin the upregulation of liver enzymes. The type of carbohydrate needed
has not been studied and individuals are encouraged to experiment with different types and
amounts of foods.
Approximately 2 hours before the final workout, a combination of glucose and fructose
(with optional glutamine) should be consumed, to refill liver glycogen. Once again, specific
amounts have not been determined but 25 to 50 grams total carbohydrate would seem a good
place to start.

Nutrient intake

During the first 24 hours of carb-loading, carbohydrate intake should be 10 grams per
kilogram of lean body mass or 4.5 grams of carbs per pound of lean body mass . This will
represent 70% of the total calories consumed. The remaining calories are divided evenly between
fat (15% of total calories) and protein (15% of total calories). Table 2 gives estimated amounts of
carbohydrate, protein and fat for various amounts of lean body mass.
During the second 24 hours of carb-loading, carbohydrates will make up 60% of the total calories,
protein 25% and fat 15% as shown in table 3.

Summary of guidelines for glycogen supercompensation on the CKD

1. -5 hours prior to your final workout before the carb-up, consume 25-50 grams of carbohydrate
with some protein to begin the shift out of ketosis. Small amounts of protein and fat may be
added to this meal.
2. -2 hours prior to the final workout, consume 25-50 grams of glucose and fructose (such as fruit)
to refill liver glycogen.
3. -The level of glycogen resynthesis depends on the duration of the carb-up and the amount of
carbohydrates consumed. In 24 hours, glycogen levels of 100-110 mmol/kg can be achieved as
long as 10 grams carb/kg lean body mass are consumed. During the second 24 hours of carbing,
an intake of 5 grams/kg lean body mass is recommended.
4.- During the first 24 hours, the macronutrient ratios should be 70% carbs, 15% protein and 15%
fat. During the second 24 hours, the ratios are roughly 60% carbs, 25% protein and 15% fat.
5. -As long as sufficient amounts of carbohydrate are consumed, the type and timing of intake is
relatively less important. However, some data suggests the higher glycogen levels can be
attained over 24 hours, if higher Glycemic Index (GI) carbs are consumed. If carbing is continued
past 24 hours, lower GI foods should be consumed.

I know this is an older thread but i was wondering what book exactly by Lyle this is from?

[lvsteven]

I am bumping this up because I had the same question, and researched it... this helps a lot and people ask this often.

[dasviech]

I am a bit confused...
I want to lose a bit weight ( around 14% right now, want to get under 10%) but also gain muscle mass... I am an endomorph, meaning i can get fat very quickly if I don't watch my calories.

Should i do a 24, 36 or 48h carb-up?
Do i NEED to do a depletion workout prior to the carb-up?

[AlwaysTryin]

I am a bit confused...
I want to lose a bit weight ( around 14% right now, want to get under 10%) but also gain muscle mass... I am an endomorph, meaning i can get fat very quickly if I don't watch my calories.

Should i do a 24, 36 or 48h carb-up?
Do i NEED to do a depletion workout prior to the carb-up?

Everyone gains fat if they don't watch calories, not just you

[dasviech]

Everyone gains fat if they don't watch calories, not just you

I know, that was just a bit background information but that was not my question, thanks anyways

[t0minit]

Give me an example of your depletion work outs please

All reps at 50%/70% max, 20 each
----------

calf raises x3
squats x3
shoulder press x3
bench press x3
sit ups x3
upright rows x 3
deadlift x3

30 min run

Then drag your sorry ass home and get some dextrose + protein immediately, followed by 1/4 of your total carbup calories 2-3 hours later

Or you could just attempt the "300" workout lol!

[Tevexs]

So im confused by the mixed messages. If you're doing a 24 hour carb up, do you need to consume more than maintenance cals or can you cruise it at maintenance for the duration? If you follow the 70/15/15 macro ratio, will you still get the super compensation effect? Lastly, if you don't fill up muscle glycogen as much as if you consumed 4.5xlbm in carb/g, will you just not have as much to fuel your lifts through the week??

[aaron19993]

quick question... my split is mon, tues, thurs,fri.. so saturday is the day i will do depletion and start carb up which will be about 5pm untill the following sunday night... should i follw my normal weekly diet on saturday before depletion workout (high fats mod protein), or should i lower fat intake down as i will be starting carb up later that evening?

[lindseym631]

Tomorrow will be day 18 for me, was planning on doing a carb up on day 14 but the more I read the more I feel I should hold the carbs for another week or so. Feeling great this week, smashed all my PB at the gym yesterday and still doing well with HIIT.

Question is, do you think I should give it another week or if I notice strength or stamina slipping before a carb up?

Also, I am a woman with about 15lb fat to lose and don't want to feel bloated and crap for days so do you think one high carb meal or one high carb day (12hrs) would be a good place to start for my first time?

Just googled '300 workout' looks pretty cool, think I'll start on the beginners one tomorrow!

[lindseym631]

My question might have just been answered in the form of a tv advert....

Mothers day corresponds to day 26 for me, how does a homemade raspberry pavlova with low fat cream sound for a carb up? :P

[cjbrill]

If you carb up once a week, are you not re-exposing yourself to the symptoms of going back into Ketosis every week hence you would feel terrible for 3-4 days per week EVERY week?

[Ana1514]

What if I did not carb up correctly? Should I go back to ketosis and do it gradually? Is there a difference?

[Tucane]

What if I did not carb up correctly? Should I go back to ketosis and do it gradually? Is there a difference?

One carb-up done "wrong" won't matter if you look at the big picture. If you have a good strategy for your goals then just go back to it and keep it up.

A sidenote: If you feel good enough benefits from carbing up, it might be worth considering a regular diet.