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  1. #1
    Registered User Dcdc83's Avatar
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    Maximum Time Before carb up

    I am female, restarting cko and have a long way to go(40-60 lbs to lose). Is it bad to wait longer than 2 weeks for a carb up, assuming my energy levels are good? Thanks
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    Originally Posted by Dcdc83 View Post
    I am female, restarting cko and have a long way to go(40-60 lbs to lose). Is it bad to wait longer than 2 weeks for a carb up, assuming my energy levels are good? Thanks
    Not bad. Its recommended every 2 weeks but some people go longer. It all depends on how fast you deplete your glycogen storage. I usually just let my body tell me. I went 3 weeks one time and l felt as weak as a kitten haha. But i am a heavy lifter.
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    Registered User S7N's Avatar
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    As above, I have really seen my progress slow down recently so I am going to try for 4 weeks this time round.

    Trial an error for me at this stage
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    Originally Posted by Dcdc83 View Post
    I am female, restarting cko and have a long way to go(40-60 lbs to lose). Is it bad to wait longer than 2 weeks for a carb up, assuming my energy levels are good? Thanks
    If you encounter an entire week where you feel weak, I would choose that weekend to refeed, otherwise it's unnecessary. I recommend a week of feeling tired rather than a day simply because feeling tired for one day could be the result of something unrelated to your diet.
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    Registered User Dcdc83's Avatar
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    Thanks for all the responses. I like the idea of having my body tell me what to do.
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    Registered User Dcdc83's Avatar
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    Originally Posted by sambshep View Post
    If you encounter an entire week where you feel weak, I would choose that weekend to refeed, otherwise it's unnecessary. I recommend a week of feeling tired rather than a day simply because feeling tired for one day could be the result of something unrelated to your diet.
    This is great. It would be better to use more time to asses rather than just a day.
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    Registered User DustyChicago's Avatar
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    Originally Posted by Dcdc83 View Post
    This is great. It would be better to use more time to asses rather than just a day.
    "Feeling tired" Does not mean you need a carb up.

    Just because your muscles have been squeezed of all its glycogen does not mean that you'll "feel tired" because if you're not doing intense exercise, you can burn ketones for fuel anyways.

    Worse, if you're "feeling tired" it could be keto-flu, which likely means that you're not fat-adapted, and if you carb up, you're just going to experience the same lousy feeling the following week.


    When your glycogen is completely depleted (which is different than fat adaptation) you will not be able to do a number of reps under a given weight that you are usually accustomed to, exactly because your muscles have no glucose to burn.
    http://forum.bodybuilding.com/showthread.php?p=608052853&posted=1#post608052853

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    Hope you don't mind me jumping in on this thread for advice, in a similar situation to the OP so not much point creating a new thread with a common question.

    I've learned loads from this forum and decided to give keto a go. On my 10th day now and loving it! First 5 days I think I had this 'keto flu' above mentioned, hellish headache regardless off hydration and general feeling of weirdness and high temp but the stable (albeit low) energy levels and brilliant sleep encouraged me to keep at it.

    My lifting has not suffered, actually improved but when I've done intervals on the treadmill the last two times my legs felt like they have absolutely no power! Not quite jelly but almost! Is this because of the depletion of glycogen?

    Do you think I should start CKD or TKD on day 14 or try postpone longer? I'm feeling much better without carbs but think if a proper carb up (CKD style) once every week or two kept me on top form it would be worth it. Not sure carbs as often as TKD would be good for the problems I think I have with carbs I.e skin, moods, addiction! Opinions would be greatly appreciated. First proper post so sorry its long winded.
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    good question Lindsey... the HIIT could be due to glycogen depletion, but its extremely unlikely if you're able to lift heavy weights days later without having any more than 30 carbs a day.

    Given that you're past the keto flu and feeling really good, probably means you're near adapted and a carb up could be beneficial. I would hold out if you think you can, but a carb up wouldnt be terrible.

    If you try to avoid some of the things often links to skin, mood, and addiction (wheat and grain, high sugar fruits, sweets, and dairy) and eat things like potatoes, white rice, carrots, squash, and carrots.
    http://forum.bodybuilding.com/showthread.php?p=608052853&posted=1#post608052853

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  10. #10
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    Great thanks!

    Think I'll plan for a carb day for day 14, was planning on having porridge oats, pasta, sweet potatoes and veg soup. If that goes down well I might add a bagel next time, test my tolerance.

    Was a bit unsure about keto but really glad I'm giving it a go.

    Ah, just noticed you said white rice and squash.... Spicy sweet potato & butternut squash soup followed by basmati rice. Will look forward to that!
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    Team MuscleTech Rep/EMT-B BlueRev's Avatar
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    No. It's fine.
    Esp since most females do not lift heavy anyways.
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    Registered User lindseym631's Avatar
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    I don't lift as heavy as most men but I lift heavy for me and push it further each time used to think cardio was the way to feel good but challenging yourself to lift more and seeing yourself progress is much better.

    Suppose this is one activity where being your own worst critic comes in handy!
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    How you getting on OP?
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    you don't need refeeds at all, SKD doesn't use re-feeds what so ever, TKD, feeds up to 50g carbs pre workout and pw if needed (calculated based on activity), CKD feeds carbs usually about once a week depending on how active you are, the goal of a re-feed is to preserve LBM and influence leptin levels, if you are over 15% body fat the benefits to a re-feed are fairly minimal as stored body fat influences leptin, the leaner you go and more active you are (specificly activity involving type 2 muscle fibre *HIT, anerobic, Demanding Weight Training*), the more in need of re-feeds you are to maintain a healthy metabolism and retain more LBM, this all assumes you hit the gym hard and lift hard, for the less active it would be counter productive to re-feed at all if you are not depleting glycogen stores weekly, you are essentially just putting more glycogen in the way for your body to use before fat oxidization

    CKD was designed with atheletes in mind that lift heavey, being glycogen depleted will reduce endurance and reduce the amount of type 2 muscle fibres you can use as they are more dependant on glucose as a source of fuel, if you are very active, give yourself a good 4 weeks to adapt then consider a refeed, if you are doing a refeed, don't just cheat it like a garbage eat anything day, eat high gi starchy carbs that will translate into dat dere muscle glycogen, potatoes, white rice etc. and keep your fat as low as possible, 88g and below if possible and absolutely avoid fructose like the plaugue (coverts into liver glycogen)
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    That's answered a lot of my questions! Thank you, never knew that about the leptin so will stick to SKD for now. I've upped all my weights this week and smashed the time trial on my X-train program thing, must be doing ok to have managed that with <5% carbs so will stick to it.
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