My first carb up...

[oztransform]

I've been on SKD/TKD for about 3.5months with no carbs up and probably only 2 'cheat meals' in that time. I've noticed my lifting not improving much so figured I'd try a carb up tomorrow (Friday morning) and run it until Saturday lunch time.

how clean do you keep eating?

I'm thinking i'll do the following, keeping fat low:

train in morning (legs & biceps)
pre w/out on waking - 15g dex with BCAA & creatine
post w/out - shake with banana
morning tea - tuna and eggs; maybe potato?
lunch - sushi, rice & chicken rolls?
dinner - pizza (hey, it's been a while)

Saturday
breakfast pancakes with maple syrup & whey shake
lunch: Mexican - prob tacos;
then resume usual keto diet.


What does everyone typically eat on carb ups?

[Atavis]

You should re-evaluate your meal plan and remove the fructose.

[oztransform]

You should re-evaluate your meal plan and remove the fructose.

thanks for your help...

I was under the impression the fructose post workout was best thing for carb ups to refill liver glycogen and thus pushing all subsequent carbs to refill muscle glycogen - is this incorrect? Also, I'm trying to stick with simple carbs first 24hrs and next 12 will prob switch to more complex carbs.

What else would you suggest for meal plan? What does your carb up include?

[raskolAU]

I'm not certain but I reckon refilling glycogen after every workout means your muscles won't efficiently adapt to running solely on fat. Maybe try SKD for a few weeks.

I'm on ckd atm, carb ups about every 10-14 days, my lifts are increasing and I'm visibly building muscle.

I don't take any carbs pre or post either, just some plain whey and creatine before training, sometimes a spoon of coconut oil too.

[oztransform]

I'm not certain but I reckon refilling glycogen after every workout means your muscles won't efficiently adapt to running solely on fat. Maybe try SKD for a few weeks.

I'm on ckd atm, carb ups about every 10-14 days, my lifts are increasing and I'm visibly building muscle.

I don't take any carbs pre or post either, just some plain whey and creatine before training, sometimes a spoon of coconut oil too.

thanks, I might try SKD as you suggest for a few weeks, then carb up. I'm doing 4 big lifting sessions a week, plus cardio and abs on 2 days with 1 day off.

What do you have post w/out?

what does your carb up look like, how clean do you keep it?

[raskolAU]

I personally can't train well on a full stomach so usually I wouldn't have a meal for three to four hours before training.

Pre workout: scoop of plain Australian pastured whey and teaspoon of creatine mixed in water. Sometimes if I feel the need I'll have a tablespoon or two of coconut oil for energy.
(Sometimes I drink half before and half during or after)

Post workout: cold shower, relax an hour or so if possible, prepare normal high fat moderate protein low carb meal, then eat. Old school strongman theory not to eat right after training rather let the body recover, something to do with blood flow to the stomach to digest food consumed, dunno if science supports it but so far it's done me no harm.

Carb up: sometimes cleanish, favourite Asian restaurant, chicken/vege stir fry with satay sauce (sugar in sauce lol) on rice then perhaps some fruit or other veggies I avoid eating to much like carrots and beets.
Or a supremo chicken burger from nandos lol with extra chicken ;-)
Or Vegemite on sourdough toast

Sometimes I carb up real dirty but, like a 300ml tub of gourmet ice cream and couple choc bars or a few tim tams, like whatever I see around the house I eat it, all the crep I avoid all the rest if the time, I clear it from the house by consuming it haha.

My carb ups are more like a big ugly meal/evening out, after that I feel guilty for eating shet so go back to keto the next day, plenty of macadamia butter and coconut oil helps.

Edit:
Tbh I feel, for me anyway, that carb ups may not be entirely necessary for performance, I just kind of have them as a short sanity, or insanity, break from the rules.