Carbing Up....

wine · 01-29-2006, 04:15 PM

..if i do low carb for several days how long would it take to reload my glycogen? 24 hours? 48 hours? how many calories should i take in? what should i use for the carb up? Oatmeal gives me poopies... i'm 5'9 210 20-25% bodyfat...

UpandDownandround · 01-29-2006, 04:20 PM

Depending on how hard you work for that week will determin how long to carb up. I usually carb up for about 12 hrs. You should eat low gi carbs. Oats, pasta, wheat bread potatos, brown rice....

wine · 01-29-2006, 04:29 PM

my saturday afternoon workout is my heavy as possible/ powerlifting workout, so i was thinking friday dinner, saturday breakfast and lunch would be chock full O 'carbs..and id burn it off in the afternoon...

i'm just afraid I'll undereat/ overeat and the workout will suffer and as a result id be wasting my time...

skelooth · 01-29-2006, 04:58 PM

you want to carb up AFTER your workout. Carbing up is meant as a time of rest and recovery. I just read your other topic on the fat loss board and I think your goals are a little too ambitious. You would do good to follow the plan as it's outlined in the sticky.

xven · 01-29-2006, 05:46 PM

I'd also like to add a question: Will supercompensation occour if I have been having a pwo meal with 20 grams of dextrose after a workout while in keto? Or should I adjust the numbers of my carb up accordingly.

wine · 01-29-2006, 08:01 PM

the only reason im concerned is that i have done a very strict protein sparing modified fast with excessive excercise in the past and i think it did affect my testosterone levels...i was basically starving myself and eating away at my muscles

chimponarope · 01-30-2006, 12:42 PM

Quote:

Originally Posted by wine

my saturday afternoon workout is my heavy as possible/ powerlifting workout, so i was thinking friday dinner, saturday breakfast and lunch would be chock full O 'carbs..and id burn it off in the afternoon...

i'm just afraid I'll undereat/ overeat and the workout will suffer and as a result id be wasting my time...

Don't end a carb up mid day, it's just asking for a whole mess of hormones. Your insulin will still be raised when you start eatng keto again, making fat storage all the more likely.

LightCrow · 01-30-2006, 03:00 PM

Quote:

Originally Posted by wine

the only reason im concerned is that i have done a very strict protein sparing modified fast with excessive excercise in the past and i think it did affect my testosterone levels...i was basically starving myself and eating away at my muscles

So you mean anorexia then? A PSMF is a very structured diet and strict guidelines for working out. It's designed to maximize fat loss and keep muscle loss to zero. I'm on a second cycle of one right now and lose 4 pounds a week and maintain all my muscle.

I've read some studies where if you didn't go too long on anorexia, you can save your test. levels with proper nutrition and exercise. If you're really worried about it your doctor can check your test. levels for you.

wine · 01-30-2006, 03:34 PM

yeah more or less it was anorexia ( yet i didnt lose that much weight after a while) ....

I am adding a carb up once a week to my diet before my heavy workout and during the week when my calories are lower I'm not gonna go crazy with the cardio... my goal is too have just enough calories to have one phenomenal total-body weightlifting workout a week, followed by several days of cardio while in ketosis while at the same time not slowing down my metabolism....its a lot of variables to manage...

TheFitnessGuru · 01-30-2006, 03:34 PM

Quote:

Originally Posted by wine

..if i do low carb for several days how long would it take to reload my glycogen? 24 hours? 48 hours? how many calories should i take in? what should i use for the carb up? Oatmeal gives me poopies... i'm 5'9 210 20-25% bodyfat...

haha. well buddy, first off, at 25% bf, there is no reason to do a keto diet my friend. you only do those kinds of diets when you're down around 15% at the MAX.... its an intense diet, that which you only need when you're at levels of bf% so low, that an extra gram of carbs will be the difference in gaining or losing a % of bf, ... ok, that's not 100% true, but you see what im saying. I'll restate that last sentece. Once your bf% levels are so low, the diet has GOT to be so particular and perfect taht you basically need to count everything and make sure you're protein, carbs and fats are what they should be. WHen you're at 25%bf, you can eat whatever basically and still lose fat as long as your calories burned are higher than what you've taken in for the day.

LightCrow · 01-30-2006, 04:13 PM

Quote:

Originally Posted by wine

yeah more or less it was anorexia ( yet i didnt lose that much weight after a while) ....

I am adding a carb up once a week to my diet before my heavy workout and during the week when my calories are lower I'm not gonna go crazy with the cardio... my goal is too have just enough calories to have one phenomenal total-body weightlifting workout a week, followed by several days of cardio while in ketosis while at the same time not slowing down my metabolism....its a lot of variables to manage...

Yeah and I wonder where you're getting all of this. It seems like you're making a lot of it up, which may not be the best. Let me make a few suggestions as one former anorexic to another. Your goal it sounds like is not muscle building, so why focus on just one great workout? You'll preserve more muscle while dieting with a few full body workouts during the week. I would suggest starting the carb up about an hour before you lift, if you did go with your original plan. Do what Lyle McD suggests as a 5 hour carbup. One hour before you lift consume a little protien (20g) and moderate carbs (40g) like a couple peices of fruit. Then workout for an hour and finally eat like there's no tomorrow for the next three hours. Just keep fat low and focus on carbs and some protein. It's all in what your keto diet is like, too. CKD, TKD, PSMF?

Well I have class, I need to go.

Eileen · 01-31-2006, 04:27 AM

I don't know about you guys, but I find that I physically can't do a really intense total body workout that hits everything hard enough. By the time I've hammered, say, legs and back, I've no steam left to hit chest and shoulders hard, never mind abs and arms.

Plus, the thought of that much torture on the way would ruin my week. I'd much rather tell myself that I'm going to do legs, and it will be all over in 40 minutes, so just get on with it.

LightCrow · 01-31-2006, 07:34 AM

Quote:

Originally Posted by Eileen

I don't know about you guys, but I find that I physically can't do a really intense total body workout that hits everything hard enough. By the time I've hammered, say, legs and back, I've no steam left to hit chest and shoulders hard, never mind abs and arms.

Plus, the thought of that much torture on the way would ruin my week. I'd much rather tell myself that I'm going to do legs, and it will be all over in 40 minutes, so just get on with it.

Whatever works for you. All I am doing right now is 2-3 full body sessions per week and maybe 3-4 working sets per major body part and 2 for smaller muscles. With some super-setting I am done with it usually in 45 minutes tops. Since I'm dieting I don't take anything to failure, keep reps around 8-12, and just focus on keeping my strength levels where they are at.

wine · 01-31-2006, 12:26 PM

I deadlift and I do a wide grip press as my primary excercises...heavy as possible..very few reps, declining weight till i hit about 75% of my starting weight.... I figure those two lifts hit my back, legs, shoulders, abs, and chest, then i do an incline press,a row, shrug, bicep curl, tricep pushdown for 6-8 reps again as heavy as possible after the two main lifts....by the end of the workout i need all week to recuperate

its a bit unorthodox, but it works for me.

zealotnyc2 · 02-01-2006, 01:20 AM

i got this quote-

"After being on the diet for a while, you may want to begin treating the weekends as a high carb/higher fat exercise while paying less attention to protein. Some people who have been on the diet for an extended period have found that a weekend diet of around 40-45 percent fat, 50-55 percent carbs and only 7-10 percent protein can produce excellent results. The added fat aids in slowing the release of glucose in the blood, thus avoiding sugar rushes or crashes that can leave you feeling spent and irritable. By using lower glycemic foods with increased dietary fat, you'll also be able to extend the length of your carb load and not feel the puffiness and bloating that should signal its end. As for the protein, you're getting enough during the week to get through the weekend with no problems. As well, studies have shown that protein utilization after relative protein restriction rebounds to higher levels than was present prior to the restriction. Studies have also shown that in times of protein depletion, the body likely conserves muscle protein and increases the burning of fat stores for energy. This adaptation is usually lost when bodyfat stores near exhaustion.46 In summary the weekend protein break won't have any adverse consequences on your attempts to build a more muscular body, and may in fact enhance the process of fat loss."

from somewhere on this forum when i first began to research CKD. i was wondering if anybody here adheres to this type of ratio for their carb-up? results?

chimponarope · 02-01-2006, 01:08 PM

Fat low on a carb up for me unless i'm cheating (once a month max), I keep protein at least as high as during the week.