what kind of carbs to eat on first 24hours of carb-up

[tekniq]

hey fellow keto-ers. i was wondering, on that last day of low-carbs, right after you do your total body depeletion workout, once you load up on carbs, what kind of carbs are you supposed to eat? high GI carbs such as white bread, white rice, glucose, or low GI carbs such as oats, brown rice. i was reading this article on BB.com and it said to eat high GI carbs the first 24 hours then switch to low GI carbs for the final day. so what kind food should you eat during your carb-up period? high GI carbs the whole time, low GI carbs, or mixture of both?

Originally Posted by article

Knowing this, it is important to make the right choices in the source of carbs to be consumed. At this point, during the carbin' up phase, not all carbs are equal.

During the very first 24 hours after those 3 days of carbohydrate depletion, the Glycogen Sintetase acts at a very fast rate. So, at this point you should eat carbs that match its fast acting glycogen-storing work.

The best carbs to be consumed in the very first 24 hours are from high glycemic index sources. For example: glucose, white bread, white rice, rice cakes, white potatoes, bananas, etc. Right after the first 24 hours of glycogen replenishment, low glycemic index carbohydrates sources are recommended to fulfill the remaining glycogen depots. This comes from the observation that Glycogen Sintetase does its storing work at a slower rate. So in order to avoid a very high blood glucose peak from high glycemic index carbs which can then be diverted to adipose tissue (body fat), low glycemic index carbs are ideal! Of course only personal experiences on the matter can tell you if you should prolong the consumption of high glycemic index carbs over a 24 hour period or not

also, for teh final depletion workout, you should workout each bodypart on that one day correct? how many sets/exercises/reps for each bodypart on the depeletion workout day?

[skelooth]

for my depletion workout I just do a full body workout, and i try to hit a rep range of 10-12

my typical depletion workout looks something like this, in this order

4 sets squats
3 sets pull ups
3 sets hamstring curls
2 sets palm in pull ups
3 sets db incline press
2 sets db shoulder press
2 sets hammer curls
2 sets tricep dips
2 sets calve raises
1 set forearm curl

Yes, by the time i finish that, I'm ready to puke and much in need of a PWO shake. I don't know if I've been overdoing it or not

[skelooth]

oh, and i keep my carb ups contained on one full day (from waking to the time i go to bed, i workout in the am anyway)

for the first half of the day I eat.... BAGELS!!!!! then later on I move on to oatmeal.

[tekniq]

Originally Posted by skelooth

oh, and i keep my carb ups contained on one full day (from waking to the time i go to bed, i workout in the am anyway)

for the first half of the day I eat.... BAGELS!!!!! then later on I move on to oatmeal.

so you should eat simple carbs first, then eat complex carbs later on during carb-ups?

[skelooth]

Originally Posted by tekniq

so you should eat simple carbs first, then eat complex carbs later on during carb-ups?

yeah, you typically start with high gi carbs then move on to low gi carbs.

[tekniq]

how long do you do high GI carbs for and what kind of food do you eat during the first high GI phase, then the low GI phase?

[skelooth]

during the high gi phase i eat bagels and lean ham.

During the low gi phase I eat oatmeal cooked with skim milk, and whey powder.

I'm carbing up right now.

Breakfast was a ham steak, 3 bananas and 2 cups milk

workout was
3 sets squat
4 sets pull ups
2 sets ham string curls
2 sets db incline press
2 sets shoulder press
1 set of dips
1 set of hammer curls
and 2 sets of standing calve raises

pwo shake was 3 schoops of ON whey, 60g dextrose, 15g creatine, 500mg green tea extract, 400 iu vit e, 1g vit c

then i've been eating bagels and ham ever since

[Eileen]

Yep, Skel's got it.

Typically, you'd start your carb-up with a big PWO shake, then simple carbs like bagels or breakfast cereal. Afterwards you move into stuff like chowder and meals with root veg, or oatmeal or muesli. If you are eating bread, start with white, then move to wholegrain. Keep your fat as low as possible.

[tekniq]

so for my body type. a person 5'10, 151 lbs, 16 years of age. how much calories/carbs should i be eating? on the forums it doesnt really tell you how much calories i should eat..i think 650 carbs i shoudl be eating?

[Eileen]

Go to www.c-k-d.com. They've got a calculator there to work out exactly what your macros should be, depending on your level of cals.

[fr33k0fnatur3]

i just used the calculator and it took my stats pretty much perfectly but it said I should eat 197 g protein, 166g of fat, and 20 grams of carbs but I thought keto was a protein sparring diet but this calculator was pretty much dead on with it's info and the cals it says I should take are 2364 which is pretty good but if I weigh 197 will the protein convert to glucose or is this site right? Also one Day is good for carb up right no need for the whole weekend like the site says? This would be f/c/p 63.3%/3.4%/33.3% which is right but the 20 grams includeds pwo carbs so should I take out some protein grams and trade it for pwo carbs which wont be counted into my macros but will throw off the percents but if i get 166 g of fat I should still have 63% of cals from fat right because carbs and protein are 4kcal per gram

[Eileen]

The calculator includes a carb-up function. You can reset your basic cals if you think you need more or less then it suggests. It does assume that you are a big bodybuilder with a lot of muscle and a lot of time to spend working out, so if you are smaller or female or don't train quite that hard, you could easily reduce the carb-up to a single day.

The easiest way to do your carb-up day is to start in the morning, eat fruit for breakfast, do your depletion and carb-up for the rest of the day. That keeps the calculations simple. Personally I find that if I deplete and start carbing up late in the day, then I get shocking cramps when I go to bed.

[fr33k0fnatur3]

yeah I have alot of time to spend lifting usually about 30 to 50 minute workout sessions five times a week until saturday cardio and I do cardio everyday after liifting for 20 to 30 minutes. I'm wondering the percent are for calories right not grams cause then the site will be right 197 would be 33.3% of total calories If I have about 146 lbs of lean mass then should I lower it The site recognized that I have 146 lbs of lbm and it still gave me the numbers
thank tou Eileen you've been so helpful

[Eileen]

Don't obsess about small differences. Once you have the basics right, you can adjust to suit yourself.

[fr33k0fnatur3]

i'm sorry I know this isn't a question on this topic but I can't seem to start a thread with this topic and I can't find it in the search engine , but is there anyway I can retain muscle and lose fat without a carb-up day because as soon as I start with carbs my self control goes right out the window and I eat junk food like doughnuts and bad things and alot like today I had ice cream and after I couldn't stop till I fell asleep having complex carbs opens this "door" to simple carbs. I know I set myself a week back by having too many calories and I knoe they went strait to fat. But I can seem to stay in control during the week If I don't have any carbs which is good but I'm worried If I stay in ketosis I will lose muscle or can I just quit carbs till I reach my goal and then reintroduce them slowly without gaining back the fat. Please help I really screwed myself over this weekend really badly.

[Eileen]

Everyone goes a bit mad on the first carb-up. Learn from your mistakes and don't beat yourself up over it. Take advantage of the extra calories to hit the gym harder than ever this week.

You need to do some sort of refeed to stop yourself going into starvation mode and your body deciding to sacrifice all your muscles to preserve your bodyfat. But it doesn't have to be a classic once-a-week carb-up.

Something many people find helpful if they can't train regularly is TKD, where you eat carbs around your workout. The classic way is one small carb meal before lifting, and a bigger shake after, but I know of one every professional BBer who reckons it's better to stick to keto beforehand, take a shake afterwards, and then a small carb meal. Then back to keto.

Alternatively, do your carb-up on a day when you don't have access to junk food. I always eat much cleaner if I do it at home, and I've stocked up with stuff like Kashi or oatmeal and yams and skim milk and carrots, but no doughnuts or pizza.

[fr33k0fnatur3]

Thank you so much i don't know why I didn't think of that should I skip my next carb up or keep going and do it cleaner. also are simple carbs necesary after the depletion workout? and In the morning on saturday when I will be taken my rest day and carbing up because the article says to rest on carbup day and go back into ketosis on sunday with cardio. Thank you you just keep giving good advice

[Eileen]

The general rule is simple carbs straight after depletion, moving onto more complex carbs as the day goes on. So if you yearn for some sugary junk, eat it after your PWO shake, then start into the real food. Plan what you are going to eat and get it ready, it works a lot better than wandering round town just eating whatever looks tempting. Trust me, I've been there.

[Keywil]

Originally Posted by Keywil

Many believe that you're best to start with high-GI (white rice, bread, potatos) during the first half and gradually switch to low-GI during the course of the carb-up.

I usually try to stick with low-GI throughout the carb-up. Low-GI take longer to digest and supply a constant stream of carbs to your system instead of shocking it all at once and producing an insulin response etc.. from high-GI carbs. I suspect that this later method could be the cause on many people's 'crashes' when they carb-up...

My 24 hour carb up often goes something like this... rough cut oatmeal for breakfast with brown sugar, rough grain breads... I'll make a cup (uncooked) of long grain brown rice and nibble on this throughout the day... cheat meal at night but don't go crazy.

Posting in Pating's thread... My carb-ups are usually from Friday evening to Saturday evening and back to keto on Sunday. Friday night is often a spaghetti night. I usually try to stick completely with low-GI carbs throughout Saturday.