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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Thread: Maximum Time Before carb up
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02-19-2013, 11:32 AM #1
Maximum Time Before carb up
Jun 1 - Aug 31 Transformation
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02-20-2013, 08:53 AM #2
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02-20-2013, 09:41 AM #3
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02-20-2013, 03:51 PM #4
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02-22-2013, 08:57 AM #5
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02-22-2013, 08:58 AM #6
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02-22-2013, 09:06 AM #7
- Join Date: May 2010
- Location: Illinois, United States
- Age: 40
- Posts: 2,082
- Rep Power: 419
"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
BEARS, CUBS, BULLS, HAWKS, SOX, MMA
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02-22-2013, 09:41 AM #8
- Join Date: Feb 2013
- Location: west coast, scotland, United Kingdom (Great Britain)
- Age: 37
- Posts: 77
- Rep Power: 137
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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02-22-2013, 12:47 PM #9
- Join Date: May 2010
- Location: Illinois, United States
- Age: 40
- Posts: 2,082
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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
BEARS, CUBS, BULLS, HAWKS, SOX, MMA
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02-22-2013, 01:43 PM #10
- Join Date: Feb 2013
- Location: west coast, scotland, United Kingdom (Great Britain)
- Age: 37
- Posts: 77
- Rep Power: 137
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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02-22-2013, 11:32 PM #11
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02-23-2013, 12:52 AM #12
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03-01-2013, 11:28 PM #13
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03-02-2013, 12:02 AM #14
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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03-02-2013, 12:23 AM #15
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