how many carbs to load on keto carb loading days?

[Teej209]

on the carb loading days on keto, how many carbs should i be eating? and wont it take a lot of calories to do this? wouldnt i be well above maintenance to get this done?

[Antjel]

I got the same question.

When you carb load if you are supposed to take in 10-12 x your weight in kilograms you will be away over your calorie intake if you maintain your protein intake and take zero fat!

Example:
LBM = 150lbs or 68kg (lbs / 2.2)

Carb Loading day
Protein = 150g = 600 cals
Carb = 680g = 2720 cals!!

If anyone can explain if this is acceptable and if not how do you do it that would be great. I honestly want to give this diet a try but my psycho 'rain man' personality needs to have everything explicitly dialed in.

Thanks!

[gmaki]

I got the same question.

When you carb load if you are supposed to take in 10-12 x your weight in kilograms you will be away over your calorie intake if you maintain your protein intake and take zero fat!

Example:
LBM = 150lbs or 68kg (lbs / 2.2)

Carb Loading day
Protein = 150g = 600 cals
Carb = 680g = 2720 cals!!

If anyone can explain if this is acceptable and if not how do you do it that would be great. I honestly want to give this diet a try but my psycho 'rain man' personality needs to have everything explicitly dialed in.

Thanks!

Based on my reading (not experience... lol) I think protein is 1g per lb of BODY weight, not LBM. But it seems different articles say different things.

[kudostojen]

CKD carbup

http://forum.bodybuilding.com/showth...hp?t=117544921

You will be above your maintenance calories.

[Antjel]

Kudos to Jen indeed. Thank you. It's been tough running the search for this question since "carb Up" hits every single thread about Keto. Thanks!

So if I read correctly...you calculate your 10 per kilogram carb level then that becomes your 70% and build the rest of your macros from there.

[kudostojen]

Kudos to Jen indeed. Thank you. It's been tough running the search for this question since "carb Up" hits every single thread about Keto. Thanks!

So if I read correctly...you calculate your 10 per kilogram carb level then that becomes your 70% and build the rest of your macros from there.

yes. Most people on here will just reverse the keto macros to 65% carbs, and 5% fat. Protein should be good where it's at but some will up that as well.

I like that thread because it also helps to explain a few other things like getting your body out of ketosis before your depletion w/o.

[CanuckTank]

on the carb loading days on keto, how many carbs should i be eating? and wont it take a lot of calories to do this? wouldnt i be well above maintenance to get this done?

Shift your fat cals to carb cals. 500-800g of carbs is ideal over 36 hours.