Before carbing up

[Kozak UPA]

So, I was wondering, and I asked myself if when carbing up on friday, after your last WO session of the week, starting at you fourth meal, shouldn't you keep the first 3 meals as clean as possible? So far I have kept the first three meals on my carb up day as typical all Keto meals, but this got me thinking...

[jaim91]

A carb up day is just that - "a day". not a meal. but lots of mini meals in a 12 or 24 hour period.

[xtrell]

I think I screwed up, can someone tell me?

I read the step by step plan, and since I had to work in the afternoon, I had to go to the gym at 11 in the morning, only after a little natural PB and later breakfast (6 eggs, cream cheese, some sausage + 2 pieces of fruit for pre-carbup).

I split up my "depletion" day, since when I did it last week I felt like it got nothing done doing all upper body only like 4 sets of each bodypart... I did chest, biceps, triceps, and forearms yesterday (GREAT workout), and today I did legs, back, and triceps (OK workout, have had better... I'm hoping it's because I was totally depleted). The only thing was I was in there a good 2.5 hours each day, so it was really hard to focus and keep going and finish the workout. I did legs first today, so back and tris were a little sketchy, but I still had a decent workout.

Following yesterday's workout I just had the usual 35g protein with 15g dextrose, but today I had 50g protein and 50g dex 50g maltodextrin, so I was full for a few hours from this 600 calorie PWO shake.

Then I waited a few hours before eating or drinking any sugar, but I did treat myself to a few sweetened teas, once I hit the 2 hour mark, (sweetened with fructose, not sucrose) since I work in a teashop that makes some great teas I get for free and have to avoid every non-carbup day.

Anyway, then I had some beef (I know, I know, shouldn't have fat eek) with some egg noodles and corn and salad, and I plan on going and having a bagel, maybe a sandwich, and healthy carbs from now on.

Now, should I have just waited till tomorrow to start carbing up, waited till tonight so its less of a carbup time, or was it OK to carb-up half of friday and all of saturday, at least for the first time?

I might be making this more complicated than it really is, I just don't want to go too far backwards during this carb-up. One more thing (sorry): I still haven't craved carbs at ALL since last Monday (12 days or so?). Was my glycogen storage depleted like it should've been, have I been intaking too many carbs during the past 12 days (even though ketostix register fine), or am I just not working out hard enough (I'm still getting sore which is a good sign of a good workout IMO)?

Auuughh I just want to make sure I'm not screwing myself over..... Many thanks (and reps) to whichever ketomaster actually takes the time to read this and answer all this. =P

[Kozak UPA]

Originally Posted by jaim91

A carb up day is just that - "a day". not a meal. but lots of mini meals in a 12 or 24 hour period.

Yes, I know, but the thing is I start my carb up at friday night, and all through saturday.
So I was thinking if in my pre carb up meals on friday should I limit fat or no?

[Eileen]

Sounds kind of complicated.

Basically, before you carb-up, stick to normal keto meals until a couple of hours before your depletion workout. Then eat a couple of pieces of fruit to knock you out of ketosis.

Do your depletion workout in one go, ideally as a giant circuit of something like squats, deadlifts, stiff-leg deadlifts, bb rows, bench press, dips, bb curls, pull-ups, shoulder press, crunches, or whatever your favourite compound exercises are. Do 15-20 reps on each exercise and move right along to the next with very little rest. Do two or three circuits and you'll be depleted.

Then have a big PWO shake, maybe 50g whey, 50g dextrose. Then you are officially on carb-up, so you want to keep your carbs high and fat low. Your first couple of meals after the workout can be fairly high gi, so that's the time to go for the bagels and Frosties, then switch to standard low fat body building food, like chicken and yams, white fish and rice, beans and tomato, potato and salsa, egg white and cottage cheese.

Depending on your goals, muscle mass etc, you can decide if you want to do a one, one and a half, or two day carb-up.

Ideally, finish your carb-up when you go to bed, and start back into keto the next morning.

[Kozak UPA]

Yeah , that's what I have been doing.
Thanks.

[xtrell]

Haha I just read that in that other thread. I guess I messed up.