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 Rigzert's Avatar
    Join Date: Sep 2011
    Location: Argentina
    Age: 25
    Stats: 5'11", 176 lbs
    Posts: 16
    Rep Power: 0
    Rigzert is on a distinguished road. (+10)
    Visit Rigzert's BodySpace
    Rigzert is offline

    Question - Carb load on CKD

    Hi everyone.

    My main concern is about the carb load, the book states i should start eating carbs 5 hours previous to the last trainning on Friday .. so, if i train at 7pm i should start eating at 2pm .. is that the moment when the "carb load" begins? because i'm getting confused if it begins at 2pm FRIDAY it should end at 2pm SATURDAY. or should i eat like a normal keto diet the whole friday and start the carb load on saturday morning?

    also, should i be doing 24 hs of carb load or should i put some carbs also on sunday?

    thanks in advance.

    cheers
    Reply With Quote

  2. #2
    Cailin Deas Eileen's Avatar
    Join Date: Feb 2004
    Location: Ireland
    Age: 53
    Posts: 19,225
    BodyPoints: 27033
    Rep Power: 3298
    Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000)
    Visit Eileen's BodySpace
    Eileen is offline
    Personally, I reckon that a one day carb-up works best until you know what you are doing. Have a couple of pieces of fruit an hour or so before your workout, then do the workout, have a big PWO shake, then eat carbs until bedtime.

    Always finish your carb-up at bedtime. You can't go from eating carbs back to keto without a long gap in between.
    65% fat, 30% protein, 5% carbs = keto.

    http://www.eileengormley.com/ Funny science fiction for bodybuilders
    Reply With Quote

  3. #3
    Registered User hidhid's Avatar
    Join Date: Jan 2012
    Age: 26
    Stats: 6'1", 179 lbs
    Posts: 20
    Rep Power: 0
    hidhid is on a distinguished road. (+10)
    Visit hidhid's BodySpace
    hidhid is offline
    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 "carb up" and carb count starts from that PWO shake.

    That's how I did it, and it seemed to work fine for me. As far as I understood, with those 2 bananas (being half fructose half glucose), only half the carbs were going to my liver to get me ready and 'out of ketosis', but were also easily used up during my depletion workout, which allowed me to turn to stored glycogen quicker. (I am no expert at this so feel free to correct me if I am wrong)

    I usually did this on a saturday, for 24 hours - this was a personal preference of doing a whole day of carbing, rather than half keto and then switching - made my counts a little easier lol.

    As for the carb up period, try 24 hours at first (try not to drink TOO much water as carbs tend to hold onto it) - see how bloated and 'flat' you start looking. Generally though go by the way you feel (hunger wise) and spread your meals out so that you're not forcing carbs down!

    Hope this helps, and good luck!
    Reply With Quote

  4. #4
    Milk is for babies bbrock293's Avatar
    Join Date: Aug 2007
    Location: Pittsboro, Indiana, United States
    Age: 32
    Stats: 6'0", 204 lbs
    Posts: 1,125
    BodyPoints: 625
    Rep Power: 256
    bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bbrock293's BodySpace
    bbrock293 is offline
    Originally Posted by Eileen View Post
    Personally, I reckon that a one day carb-up works best until you know what you are doing. Have a couple of pieces of fruit an hour or so before your workout, then do the workout, have a big PWO shake, then eat carbs until bedtime.

    Always finish your carb-up at bedtime. You can't go from eating carbs back to keto without a long gap in between.
    I mostly agree with this, other than the PWO shake. Why not have your 1st carb-up meal after the workout instead?

    Originally Posted by hidhid View Post
    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 "carb up" and carb count starts from that PWO shake.

    That's how I did it, and it seemed to work fine for me. As far as I understood, with those 2 bananas (being half fructose half glucose), only half the carbs were going to my liver to get me ready and 'out of ketosis', but were also easily used up during my depletion workout, which allowed me to turn to stored glycogen quicker. (I am no expert at this so feel free to correct me if I am wrong)

    I usually did this on a saturday, for 24 hours - this was a personal preference of doing a whole day of carbing, rather than half keto and then switching - made my counts a little easier lol.

    As for the carb up period, try 24 hours at first (try not to drink TOO much water as carbs tend to hold onto it) - see how bloated and 'flat' you start looking. Generally though go by the way you feel (hunger wise) and spread your meals out so that you're not forcing carbs down!

    Hope this helps, and good luck!
    Again, why the PWO shake? Why not just eat a carb-up meal instead? Also, I have never heard of anyone that had to "force carbs down." Especially during the carb-up.
    Reply With Quote

  5. #5
    Registered User hidhid's Avatar
    Join Date: Jan 2012
    Age: 26
    Stats: 6'1", 179 lbs
    Posts: 20
    Rep Power: 0
    hidhid is on a distinguished road. (+10)
    Visit hidhid's BodySpace
    hidhid is offline
    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 to absorb. You don't HAVE to do this if you really dont wish to have the shake. Go ahead and eat.

    As for the forcing carbs down, it is quite possible. Say you are aiming for 600grams in 24 hours and only reach 500 - the point i was making is that if u feel full it isnt neccessary to have that last 100 grams (i.e. Force it down - p.s. im just tryna help here...)
    Reply With Quote

  6. #6
    Cailin Deas Eileen's Avatar
    Join Date: Feb 2004
    Location: Ireland
    Age: 53
    Posts: 19,225
    BodyPoints: 27033
    Rep Power: 3298
    Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000)
    Visit Eileen's BodySpace
    Eileen is offline
    Originally Posted by bbrock293 View Post
    I mostly agree with this, other than the PWO shake. Why not have your 1st carb-up meal after the workout instead?



    Again, why the PWO shake? Why not just eat a carb-up meal instead? Also, I have never heard of anyone that had to "force carbs down." Especially during the carb-up.
    Because the PWO shake with a lot of simple carbs like dextrose can be absorbed faster than anything else. Dextrose bypasses the liver completely and will go straight to replenish glycogen in your starving smucles.

    So you do your depletion workout until your muscles are tortured, have a shake that will start the repair process, and then eat solid food.
    65% fat, 30% protein, 5% carbs = keto.

    http://www.eileengormley.com/ Funny science fiction for bodybuilders
    Reply With Quote

  7. #7
    Milk is for babies bbrock293's Avatar
    Join Date: Aug 2007
    Location: Pittsboro, Indiana, United States
    Age: 32
    Stats: 6'0", 204 lbs
    Posts: 1,125
    BodyPoints: 625
    Rep Power: 256
    bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bbrock293's BodySpace
    bbrock293 is offline
    Originally Posted by hidhid View Post
    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 to absorb. You don't HAVE to do this if you really dont wish to have the shake. Go ahead and eat.

    As for the forcing carbs down, it is quite possible. Say you are aiming for 600grams in 24 hours and only reach 500 - the point i was making is that if u feel full it isnt neccessary to have that last 100 grams (i.e. Force it down - p.s. im just tryna help here...)
    There is no window, this was broscience from the 90's that has been debunked several times. Your body does not know what time is is and would not have an "anabolic window."
    Reply With Quote

  8. #8
    Milk is for babies bbrock293's Avatar
    Join Date: Aug 2007
    Location: Pittsboro, Indiana, United States
    Age: 32
    Stats: 6'0", 204 lbs
    Posts: 1,125
    BodyPoints: 625
    Rep Power: 256
    bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bbrock293's BodySpace
    bbrock293 is offline
    Originally Posted by Eileen View Post
    Because the PWO shake with a lot of simple carbs like dextrose can be absorbed faster than anything else. Dextrose bypasses the liver completely and will go straight to replenish glycogen in your starving smucles.

    So you do your depletion workout until your muscles are tortured, have a shake that will start the repair process, and then eat solid food.
    So what would the difference be in eating a whole food meal immediately following the depletion workout or having a shake? Its the same thing.
    Reply With Quote

  9. #9
    Milk is for babies bbrock293's Avatar
    Join Date: Aug 2007
    Location: Pittsboro, Indiana, United States
    Age: 32
    Stats: 6'0", 204 lbs
    Posts: 1,125
    BodyPoints: 625
    Rep Power: 256
    bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bbrock293's BodySpace
    bbrock293 is offline
    Originally Posted by hidhid View Post
    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 to absorb. You don't HAVE to do this if you really dont wish to have the shake. Go ahead and eat.

    As for the forcing carbs down, it is quite possible. Say you are aiming for 600grams in 24 hours and only reach 500 - the point i was making is that if u feel full it isnt neccessary to have that last 100 grams (i.e. Force it down - p.s. im just tryna help here...)
    http://www.ncbi.nlm.nih.gov/pubmed/21289204
    Reply With Quote

  10. #10
    Registered User hidhid's Avatar
    Join Date: Jan 2012
    Age: 26
    Stats: 6'1", 179 lbs
    Posts: 20
    Rep Power: 0
    hidhid is on a distinguished road. (+10)
    Visit hidhid's BodySpace
    hidhid is offline
    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.
    Reply With Quote

  11. #11
    Registered User Rigzert's Avatar
    Join Date: Sep 2011
    Location: Argentina
    Age: 25
    Stats: 5'11", 176 lbs
    Posts: 16
    Rep Power: 0
    Rigzert is on a distinguished road. (+10)
    Visit Rigzert's BodySpace
    Rigzert is offline
    Thank you very much guys for the help ..

    I will start the carb load as soon as i finish the last workout with a meal high in carbs, and i think i will wait at least 1 week before the first carb load .. and once i start with the carb load it will be only for 24hs (ending on saturday night).

    On sunday i should be eating like the rest of the days , right?
    Reply With Quote

  12. #12
    Cailin Deas Eileen's Avatar
    Join Date: Feb 2004
    Location: Ireland
    Age: 53
    Posts: 19,225
    BodyPoints: 27033
    Rep Power: 3298
    Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000) Eileen has reached the pinnacle! Best possible rank! (+1000000)
    Visit Eileen's BodySpace
    Eileen is offline
    Originally Posted by bbrock293 View Post
    So what would the difference be in eating a whole food meal immediately following the depletion workout or having a shake? Its the same thing.
    If you can find a meal that's as quick to absorb as the PWO shake, go right ahead.
    65% fat, 30% protein, 5% carbs = keto.

    http://www.eileengormley.com/ Funny science fiction for bodybuilders
    Reply With Quote

  13. #13
    Registered User hidhid's Avatar
    Join Date: Jan 2012
    Age: 26
    Stats: 6'1", 179 lbs
    Posts: 20
    Rep Power: 0
    hidhid is on a distinguished road. (+10)
    Visit hidhid's BodySpace
    hidhid is offline
    Originally Posted by Rigzert View Post
    Thank you very much guys for the help ..

    I will start the carb load as soon as i finish the last workout with a meal high in carbs, and i think i will wait at least 1 week before the first carb load .. and once i start with the carb load it will be only for 24hs (ending on saturday night).

    On sunday i should be eating like the rest of the days , right?
    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 that I am back in ketosis sooner was to fast for about 12-16 hours and use Sunday for a good workout (since I was pumped with the carbs)

    You DON'T have to do that, and you are generally fasted upon waking the next morning anyway.
    Maybe try some low intensity cardio in the morning before eating if you want, but either ways, yes carry on eating like the rest of your low carb days.
    Reply With Quote

  14. #14
    Registered User Adzy249's Avatar
    Join Date: Oct 2010
    Age: 32
    Posts: 10
    Rep Power: 0
    Adzy249 is on a distinguished road. (+10)
    Adzy249 is offline
    Is it necessary to have these 2 pieces of fruit pre workout?
    Reply With Quote

  15. #15
    Registered User hidhid's Avatar
    Join Date: Jan 2012
    Age: 26
    Stats: 6'1", 179 lbs
    Posts: 20
    Rep Power: 0
    hidhid is on a distinguished road. (+10)
    Visit hidhid's BodySpace
    hidhid is offline
    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 hence depleting ur glycogen stores, and get your muscles ready for the intake of the carbs.
    Reply With Quote

  16. #16
    Milk is for babies bbrock293's Avatar
    Join Date: Aug 2007
    Location: Pittsboro, Indiana, United States
    Age: 32
    Stats: 6'0", 204 lbs
    Posts: 1,125
    BodyPoints: 625
    Rep Power: 256
    bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000) bbrock293 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit bbrock293's BodySpace
    bbrock293 is offline
    Originally Posted by Eileen View Post
    If you can find a meal that's as quick to absorb as the PWO shake, go right ahead.
    That is my point, there is simply no need to speed up the absorbtion process. Whether I take PWO shake, or go home and eat, it will make no difference. There is no anabolic window. (Refer to link above)
    Reply With Quote

Reply

Similar Threads

  1. PWO + keto question :)
    By rushki in forum Keto
    Replies: 9
    Last Post: 04-15-2009, 09:02 PM
  2. PlasmaJet Question
    By devildogJMS in forum Supplements
    Replies: 2
    Last Post: 12-07-2008, 10:31 AM
  3. Question about bodyfat goals
    By bedowin in forum Losing Fat
    Replies: 2
    Last Post: 06-16-2007, 08:17 AM

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