Keto/Carb Loading?

[VDoggyDogg]

Ive been on the forums for the past hour but I cant find an actual DUMBED DOWN explanation of keto/carb loading. I understand it is a very efficient way to cut. If you know one could you link me or copy paste here or if you have time write it out?

Cheers. I want to get to 8% body fat. currently at 10-11% been cutting for about 2 months.

[YeomenKek]

Lucky I have OCD and did something like this recently in a notepad on my comp. Original article is here; http://www.thinkmuscle.com/articles/...genic-diet.htm

Apologise if there are some spelling/grammar mistakes, like I said, I did it in a notepad and was only intended for myself.

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Duration and Amount of Carb-Load
The following assumes maximum muscle glycogen depletion

-24 hour carb-loads at 8-10g per kg/LBM will fill muscle glycogen at roughly 100-110 mmol/kg (100%)

-36 hour carb-loads at 8-10g per kg/LBM will fill muscle glycogen at roughly 150-160 mmol/kg (150%, supercompensation)

Following weight training:

-Glycogen synthesis is at it's highest 6 hours following weight training. A carbohydrate intake of 1.5g per kg/LBM can be taken immediately after training and again 2 hours later - this means a total of 44 mmol/kg can be resynthesised.

-Over the first 24 hours of the carb-load, the avg rate of glycogen synthesis ranged from 5-12 mmol/kg/hr

Aerobic training has the lowest glycogen synthesis at 2-8 mmol/kg/hr
Weight training is in the middle at 1.3-11 mmol/kg/hr
Sprint training is the highest at 15-33.6 mmol/kg/hr

-The reason for weight training synthesising less glycogen than sprint training is because of the amount of lactic acid generate through muscle glycogen depleting resistance training, as well as possible muscle damage.

Values for a 154 lb (70kg) person:
At an avg rate of 5 mmol/kg/hr, approx 120 mmol/kg of glycogen can be synthesised over 24 hrs - this can be achieved by consuming 50g or more* of carbs every 2 hours during the first 24 hours following resistance training.

*A greater intake of 50g carbohydrates does not appear to increase the rate in which muscle glycogen can be synthesised. Over 24 hours, at 50g every 2 hours, this yields 600g of carbohydrates total to maximise glycogen resynthesis.

-In the second 24 hours, rate of glycogen synthesis decreases and a carbohydrate intake of 5g/kg is recommended to further fill stores while keeping the chance of fat gain minimised.
For many individuals, the small amount of additional glycogen resynthesis which occurs during the second 24 hours of carbohydrate loading is not worth the risk of regaining some of the bodyfat.

Type of Carbohydrates

-The type of carbohydrate consumed can affect the rate in which glycogen is resynthesised.

-During the first 24 hours of the carb-load, when enzyme activity is at it's highest, consumption of high-glycemic carbohydrates such as (simple sugars) promote higher levels of glycogen synthesis when compared to low-glycemic foods (starches).

-For the second 24 hours of the carb-load, it appears the two reverse and low-glycemic carbohydrates promote higher overall levels of glycogen resynthesis with less chance of fat gain and/or water retention under the skin.

-Fructose (simple sugars found primarily in fruits) fill liver glycogen and do not have the same effect as other carbohydrates in regards to muscle glycogen resynthesis.

-Liquid* (soft drinks, syrups, honey, no-fat milk) or solid (sweet potato, bread, oats) make no difference in glycogen resynthesis assuming the previous specifications are met.

*Anecdotally, people have noted better carb-loads with liquid-based commercial carbohydrates - such as waxy-maize starch - before moving onto low-glycemic starchy foods in the second 24 hours of the refeed. Liquid carbs should also raise insulin more than solid carbs, which would be more beneficial in the first 24 hours of the carb-load for maximum body anabolism.

Timing of Carbohydrates

-One study suggests that in the first 24 hours, the amount of carbohydrates consumed has the most profound affect on glycogen synthesis rather than how they are spaced out. 525g of carbohydrates were fed in either two or seven meals to two groups of atheletes, and total glycogen resynthesis remained the same between both groups.

-Rather than rising every 2 hours while sleeping to consume carbohydrates, it makes sense that simply having the total amount before going for an extended period of no-feeding - such as 8 hours of sleep - would have the same level of glycogen resynthesis at the end of the 24 hour period (Assuming 50g every 2 hours, simply consume 200g before going to sleep).


When to Begin the Carb-Load

-The carb-load should begin immediately following resistance training. A delay of even 2 hours between the end of training and the beginning of the carb-load can cause glycogen resynthesis to occur 47% slower had adequate carbohydrates been consumed directly post-workout. Ideally, you should consume a large amount of liquid carbohydrates immediately after resistance training (Gatorade, soft drink, WMS). The rule of thumb here is to have 1.5g carbs per kg/LBM with approximately one half as much protein immediately after training and then again 2 hours later.

Example:
-154 lb (70kg) male at 10% body fat
-Immediately following resistance training consume a liquid mixture consisting of ([70 * 0.9] * 1.5) ~95g carbohydrates and ~47g protein.
-Lifter can consume this mixture again 2 hours later or a more solid-based meal with similar macros.

-Additionally consumption of carbohydrates prior (or during) to the workout prior to your carb-load will result in higher levels of glycogen resynthesis. It is recommended individuals consume a small carbohydrate meal approx. 1-2 hours prior to the training session that precedes the carb-up.

Training and the Carb-Load

-The training prior to the carb-load is very important in regards to the results of the refeed.

-It has been long-known that only muscles worked immediately prior to the carb-load can be supercompensated with muscle glycogen. Therefore, it makes sense that a resistance training routine that works the entire body's muscles is ideal prior to the carb-load.

-It is noted that eccentric trauma to any muscle group can result in lower muscle glycogen resynthesis (25% slower). For this reason, it is advised that any possible muscle damage during the eccentric movement of exercises in the workout prior to the carb-load be avoided.


Other Macronutrients

-Although the ingestion of protein/fats with the carb-load do not affect the levels of glycogen storage during the carb-up - assuming carbohydrate intake is sufficient - consuming extra quantities of the two can make reaching the carbohydrate requirement (10g per kg/LBM) during the first 24 hours difficult for some indiviuals.

-It is suggested a CHO/PRO/FAT percentage ratio of 70/15/15 be consumed to avoid both appetite suppression preventing ingestion of sufficient carbohydrates for the carb-load, and additional calories that could lead to possible fat gain.


Fat Gain

-One of the biggest worries of people on the CKD (or similar variant) is the possible fat gain associate with the carb-load, where the calorie intake can be as high as double maintenance calories.

-In a study, subjects in a state of ketosis and low muscle glycogen were given a total of 500g carbohydrates divided into 3 meals. During the first 24 hours, despite their high calorie and carbohydrate intake, fat was actually lost during the period of high-carb eating.

-When the body is in a state of muscle glycogen depletion, any incoming carbohydrates are primarily put to glycogen resynthesis rather before energy and any fat gain is usually due to the presence of dietary fat rather than excess calories. What does this mean? During the first 24 hours of the high-calorie, high-carbohydrate phase of the carb-load, assuming a low level of dietary fat is consumed, body fat is still being burned as energy by the body whilst any carbohydrates being consumed are being used for glycogen resynthesis.


How Long Does Glycogen [Super]Compensation Last?

-After a successful carb-load, muscle glycogen compensation or supercompensation can typically last for 3 days. This is helpful information for those who need to look their best on a particular day (photo-shoot, body building contest) or for those who want maximum potential for physical training (powerlifting tournament, marathon).

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Go to the original link and scroll down to near-bottomish to see the graphs Lyle made they are very helpful.

Edit: I thought you meant a carb-load specifically. There's a step-by-step guide on how to formulate your own CKD here - http://forum.bodybuilding.com/showthread.php?t=36497