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  1. #1
    Registered User azziecole's Avatar
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    Depletion workout

    Hey guys, I thought I would post my depletion workout to give some people new to keto an idea of what one might look like, and get some feedback as to what others think about my routine in particular. I'd also like to see what everyone else is doing.

    I do this on Saturday morning in a circuit, 3 times through. I all the A's one after the other then move on to the B's, followed by shrugs and my ab routine at the end of everything. This is followed by my PWO shake with 48g protein and around 100g of dextrose. I then proceed to carb up starting with a huge amount of waffles, butter, and syrup

    Quads:
    A. Hack squats – 270lbs x 10
    B. Leg presses – 360lbs x 10

    Hamstrings:
    A. Seated leg curls – 175lbs x 10
    B. Lying leg curls – 135lbs x 10

    Calves:
    A. Standing calf raises – 35lb dumbbell x 10 each leg
    B. Calf extensions w/ leg press machine – 270lbs x 10

    Chest:
    A. Flat dumbbell presses – 60lbs x 10
    B. Machine Flyes – 165lbs x 10

    Back:
    A. Wide grip lat pulldowns – 160lbs x 10
    B. Bent over rows – 110lbs x 10

    Biceps:
    A. EZ bar preacher curls – 115lbs x 10
    B. Hammer curls – 35lbs x 10

    Triceps:
    A. Rope push-downs – 65lbs x 10
    B. Kickbacks – 25lbs x 10

    Shoulders:
    A. Front dumbbell raises – 30lbs x 10
    B. Seated dumbbell military presses – 50lbs x 10

    Traps:
    Dumbbell shrugs – 85lbs x 10

    Abs:
    Side bends
    Mason twists
    Bicycles
    Hanging leg raises
    Full body crunches
    Weighted decline crunches
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  2. #2
    Registered User rob2093124's Avatar
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    i was trying to rep on helping out some new keto-ers. but i guess i already did today. great example! looks like you choose mostle simple carbs for a carb ups too. check my post on complex vs. simple carbs. i would like to know if you agree with my thoughts. might help out a lot of people if a number of us could agree.
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    Originally Posted by rob2093124 View Post
    i was trying to rep on helping out some new keto-ers. but i guess i already did today. great example! looks like you choose mostle simple carbs for a carb ups too. check my post on complex vs. simple carbs. i would like to know if you agree with my thoughts. might help out a lot of people if a number of us could agree.
    Hey rob where can I find this post?
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  4. #4
    Registered User JKN77's Avatar
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    I'm gunna do this exact wrkout for my depletion this week!





    Originally Posted by azziecole View Post
    Hey guys, I thought I would post my depletion workout to give some people new to keto an idea of what one might look like, and get some feedback as to what others think about my routine in particular. I'd also like to see what everyone else is doing.

    I do this on Saturday morning in a circuit, 3 times through. I all the A's one after the other then move on to the B's, followed by shrugs and my ab routine at the end of everything. This is followed by my PWO shake with 48g protein and around 100g of dextrose. I then proceed to carb up starting with a huge amount of waffles, butter, and syrup

    Quads:
    A. Hack squats – 270lbs x 10
    B. Leg presses – 360lbs x 10

    Hamstrings:
    A. Seated leg curls – 175lbs x 10
    B. Lying leg curls – 135lbs x 10

    Calves:
    A. Standing calf raises – 35lb dumbbell x 10 each leg
    B. Calf extensions w/ leg press machine – 270lbs x 10

    Chest:
    A. Flat dumbbell presses – 60lbs x 10
    B. Machine Flyes – 165lbs x 10

    Back:
    A. Wide grip lat pulldowns – 160lbs x 10
    B. Bent over rows – 110lbs x 10

    Biceps:
    A. EZ bar preacher curls – 115lbs x 10
    B. Hammer curls – 35lbs x 10

    Triceps:
    A. Rope push-downs – 65lbs x 10
    B. Kickbacks – 25lbs x 10

    Shoulders:
    A. Front dumbbell raises – 30lbs x 10
    B. Seated dumbbell military presses – 50lbs x 10

    Traps:
    Dumbbell shrugs – 85lbs x 10

    Abs:
    Side bends
    Mason twists
    Bicycles
    Hanging leg raises
    Full body crunches
    Weighted decline crunches
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  5. #5
    Registered User azziecole's Avatar
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    Originally Posted by JKN77 View Post
    I'm gunna do this exact wrkout for my depletion this week!
    Yea, it's pretty good. You'll definitely be empty upon completion.
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  6. #6
    Stay Strong all year long alex2363's Avatar
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    Originally Posted by bazurkk View Post
    Hey rob where can I find this post?
    here..http://forum.bodybuilding.com/showth...hp?t=133111253
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    Stay Strong all year long alex2363's Avatar
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    Originally Posted by rob2093124 View Post
    i was trying to rep on helping out some new keto-ers. but i guess i already did today. great example! looks like you choose mostle simple carbs for a carb ups too. check my post on complex vs. simple carbs. i would like to know if you agree with my thoughts. might help out a lot of people if a number of us could agree.
    its very insightful, i learned alot
    IIFYM crews ....I Reps back.
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  8. #8
    Registered User djcyph's Avatar
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    is depletion necessary? i was going to just do legs and bis today


    how long does this take u..im really strapped for time today...probably only able to do a 50min gym session
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    Registered User azziecole's Avatar
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    Originally Posted by djcyph View Post
    is depletion necessary? i was going to just do legs and bis today


    how long does this take u..im really strapped for time today...probably only able to do a 50min gym session
    I think its more of a preference but I like to get a good totally body workout in during the week anyways, so it works perfect for me. Also, if you've gone several days without working a certain muscle group you will begin to refill that glycogen throughout the week, so this is just to clean it all out prior to carb up.

    I can usually finish in about an hour, just depends on how crowded the gym is. Even if you just done 2 circuits that would probably be sufficient.
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    Registered User djcyph's Avatar
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    Originally Posted by azziecole View Post
    I think its more of a preference but I like to get a good totally body workout in during the week anyways, so it works perfect for me. Also, if you've gone several days without working a certain muscle group you will begin to refill that glycogen throughout the week, so this is just to clean it all out prior to carb up.

    I can usually finish in about an hour, just depends on how crowded the gym is. Even if you just done 2 circuits that would probably be sufficient.
    sweet might just try the 2 circuits...thanks dude!

    how much carbs PWO u do with this 100g? and should PWO carbs def be dextrose? i remember reading that people would just down pixie sticks
    Last edited by djcyph; 04-01-2011 at 11:11 AM.
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  11. #11
    Registered User azziecole's Avatar
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    Originally Posted by djcyph View Post
    sweet might just try the 2 circuits...thanks dude!

    how much carbs PWO u do with this 100g? and should PWO carbs def be dextrose? i remember reading that people would just down pixie sticks
    Sorry for the delay, just got back from my depletion. I usually just drink a 32oz. Gatorade and my whey shake. Not sure on the quantities in pixie sticks?
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  12. #12
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    wait I don't get it. what's the point of doing this all again?
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  13. #13
    Registered User azziecole's Avatar
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    The point of depletion is to empty your muscles of glycogen prior to carb-up. This allows for all the carbs you eat to go straight to replenishing your muscle glycogen.
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    Originally Posted by azziecole View Post
    I then proceed to carb up starting with a huge amount of waffles, butter, and syrup
    Butter and syrup? Butter is entirely fat, while syrup is half fructose.

    While fat won't affect the levels of glycogen storage during the carb-up as long as carbohydrate intake is sufficient and some fat is inevitable, what's your reason for spending so many calories on something which won't actually be beneficial to glycogen resynthesis?

    Fructose will replenish liver glycogen very efficiently but won't do very much at all for muscle glycogen resynthesis. While some fructose is inevitable, what's your reason for consuming so much of it when it won't actually be beneficial to glycogen replenishment?

    Normally, you'd want to minimize both fat and fructose so that the majority of your alloted calories come from starchy, glucose-based carbs (i.e. rice, oats, pasta, breads, pancakes, muffins, bagels, low-sugar cereals, pretzels, crackers, tortillas, and other wheat-based foods). This will ensure that over duration of the carb-up (which should last 24hrs to ensure glycogen can be resynthesized to 100% of normal levels) you consume at least 8-10 grams of primarily glucose-based carbohydrate per kilogram of lean body mass (i.e. an average of 50g every 2 hours, which will yield 600g total),

    At an average rate of 5 mmol/kg /hour, approximately 120 mmol/kg of glycogen can be synthesized over 24 hours. This can be achieved with the consumption of 50 grams or more of carbohydrate every 2 hours during the first 24 hours after training. Intake of greater than 50 grams of carbohydrate does not appear to increase the rate of glycogen synthesis. Over 24 hours, at 50 grams per 2 hours, this yields 600 grams of carbohydrates.
    Last edited by MikeK46; 04-29-2011 at 06:27 AM.
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    Registered User azziecole's Avatar
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    Originally Posted by MikeK46 View Post
    Butter and syrup? Butter is entirely fat, while syrup is half fructose.

    While fat won't affect the levels of glycogen storage during the carb-up as long as carbohydrate intake is sufficient and some fat is inevitable, what's your reason for spending so many calories on something which won't actually be beneficial to glycogen resynthesis?

    Fructose will replenish liver glycogen very efficiently but won't do very much at all for muscle glycogen resynthesis. While some fructose is inevitable, what's your reason for consuming so much of it when it won't actually be beneficial to glycogen replenishment?

    Normally, you'd want to minimize both fat and fructose so that the majority of your alloted calories come from starchy, glucose-based carbs (i.e. rice, oats, pasta, breads, pancakes, muffins, bagels, low-sugar cereals, pretzels, crackers, tortillas, and other wheat-based foods). This will ensure that over duration of the carb-up (which should last 24hrs to ensure glycogen can be resynthesized to 100% of normal levels) you consume at least 8-10 grams of primarily glucose-based carbohydrate per kilogram of lean body mass (i.e. an average of 50g every 2 hours, which will yield 600g total),

    At an average rate of 5 mmol/kg /hour, approximately 120 mmol/kg of glycogen can be synthesized over 24 hours. This can be achieved with the consumption of 50 grams or more of carbohydrate every 2 hours during the first 24 hours after training. Intake of greater than 50 grams of carbohydrate does not appear to increase the rate of glycogen synthesis. Over 24 hours, at 50 grams per 2 hours, this yields 600 grams of carbohydrates.
    Who said that the syrup was regular syrup containing fructose? I actually use the Walden Farms syrups.

    I have read all of Lyle's recommendations and am fully aware of his suggested ways to do a carb-up, but I feel like I am getting good results by eating this way and I am eating foods that I enjoy rather than stuffing my face with carbs that I'd rather not have.

    There has been a lot of debate on here as to the efficacy of a "dirty" vs. a "clean" carb-up. To each his own.
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    Is something like this going to be beneficial for someone looking to still lose some body fat while building muscle? I feel like my lifts have stalled a bit, but my primary goal is still leaning towards fat loss. More so, building as much muscle as I can with little fat gain.
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    no squats, no deads?

    seated while shoulder pressing?


    work your core, dog.
    http://forum.bodybuilding.com/showthread.php?p=608052853&posted=1#post608052853

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    Originally Posted by azziecole View Post
    There has been a lot of debate on here as to the efficacy of a "dirty" vs. a "clean" carb-up. To each his own.
    I don't subscribe to the notion of "dirty" vs. "clean" food, when that is completely based on personal preference.

    With that said, how does butter fit into a carb-up? It's more like a refeed if you're not actually following carb-up protocol.
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    Repped Thanks for posting,

    I am going to do this whole work out. But Ill add 20 min of speed interval treadmill running (1 min slow/ 1 sprint), at the begining of the workout as a warm up.
    Theirs no such thing as mental fitness with out physical fitness.
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    Thanks for sharing this again! i have tweaked it a bit, But this is my new full body work out routine.
    Theirs no such thing as mental fitness with out physical fitness.
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    just completed this workout! and i was and still am probably the most tired ive ever been, but enjoyed it! its my first week on keto diet! thanks for all the information!
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    What about doing high intensity body-weight training, followed by a sprint workout?
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    Registered User CallieB1979's Avatar
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    I'm in my first week of a keto diet and I'm loving it so far.
    Really glad i found this workout as I was stumped at what to do. My question is, do i start the carb up straight after the workout? I was going to do this tomorrow morning and carb up the day after on my rest day...not a good idea?

    Thanks x





    Originally Posted by azziecole View Post
    Hey guys, I thought I would post my depletion workout to give some people new to keto an idea of what one might look like, and get some feedback as to what others think about my routine in particular. I'd also like to see what everyone else is doing.

    I do this on Saturday morning in a circuit, 3 times through. I all the A's one after the other then move on to the B's, followed by shrugs and my ab routine at the end of everything. This is followed by my PWO shake with 48g protein and around 100g of dextrose. I then proceed to carb up starting with a huge amount of waffles, butter, and syrup

    Quads:
    A. Hack squats – 270lbs x 10
    B. Leg presses – 360lbs x 10

    Hamstrings:
    A. Seated leg curls – 175lbs x 10
    B. Lying leg curls – 135lbs x 10

    Calves:
    A. Standing calf raises – 35lb dumbbell x 10 each leg
    B. Calf extensions w/ leg press machine – 270lbs x 10

    Chest:
    A. Flat dumbbell presses – 60lbs x 10
    B. Machine Flyes – 165lbs x 10

    Back:
    A. Wide grip lat pulldowns – 160lbs x 10
    B. Bent over rows – 110lbs x 10

    Biceps:
    A. EZ bar preacher curls – 115lbs x 10
    B. Hammer curls – 35lbs x 10

    Triceps:
    A. Rope push-downs – 65lbs x 10
    B. Kickbacks – 25lbs x 10

    Shoulders:
    A. Front dumbbell raises – 30lbs x 10
    B. Seated dumbbell military presses – 50lbs x 10

    Traps:
    Dumbbell shrugs – 85lbs x 10

    Abs:
    Side bends
    Mason twists
    Bicycles
    Hanging leg raises
    Full body crunches
    Weighted decline crunches
    If it means enough, you'll find a way - If it doesn't, you'll find an excuse
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    Registered User comtox's Avatar
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    Talking

    Originally Posted by CallieB1979 View Post
    I'm in my first week of a keto diet and I'm loving it so far.
    Really glad i found this workout as I was stumped at what to do. My question is, do i start the carb up straight after the workout? I was going to do this tomorrow morning and carb up the day after on my rest day...not a good idea?

    Thanks x
    You really should carb up for 24h straight after your workout.

    IE if you train friday evening for depletion on your 5th day of lowcarb to no-carb :

    This workout deplete your last bits of glycogen, you want to fill your muscle within 24h, starting immediatly post-workout when insuline sensitivity is at the top. Saturday should be a rest or lightly active day, enjoy your carbs and workout again saturday evening or sunday morning with heavy weights, compound lifts, i.e 5x5 style training. That's how you build muscle, maintain strength while losing body-fat on a keto diet.

    This is based on the ultimate diet 2.0 from Lyle McDonald.

    You can load your Creatine or Carnipure during the carb-up, it's the best moment to take these supplements on this diet.
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    Registered User comtox's Avatar
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    Originally Posted by MikeK46 View Post
    Butter and syrup? Butter is entirely fat, while syrup is half fructose.

    While fat won't affect the levels of glycogen storage during the carb-up as long as carbohydrate intake is sufficient and some fat is inevitable, what's your reason for spending so many calories on something which won't actually be beneficial to glycogen resynthesis?

    Fructose will replenish liver glycogen very efficiently but won't do very much at all for muscle glycogen resynthesis. While some fructose is inevitable, what's your reason for consuming so much of it when it won't actually be beneficial to glycogen replenishment?

    Normally, you'd want to minimize both fat and fructose so that the majority of your alloted calories come from starchy, glucose-based carbs (i.e. rice, oats, pasta, breads, pancakes, muffins, bagels, low-sugar cereals, pretzels, crackers, tortillas, and other wheat-based foods). This will ensure that over duration of the carb-up (which should last 24hrs to ensure glycogen can be resynthesized to 100% of normal levels) you consume at least 8-10 grams of primarily glucose-based carbohydrate per kilogram of lean body mass (i.e. an average of 50g every 2 hours, which will yield 600g total),

    At an average rate of 5 mmol/kg /hour, approximately 120 mmol/kg of glycogen can be synthesized over 24 hours. This can be achieved with the consumption of 50 grams or more of carbohydrate every 2 hours during the first 24 hours after training. Intake of greater than 50 grams of carbohydrate does not appear to increase the rate of glycogen synthesis. Over 24 hours, at 50 grams per 2 hours, this yields 600 grams of carbohydrates.
    This is absolutely right ! Rep +
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