So when I first decided to do ketosis, I was under the impression that cutting out the carbs and not raising fat too much was a smart thing to do, which it wasn't. And after reading up on everything i've realized where my assumptions were wrong.
On a strict ketosis diet without more than 30 carbs a day, training becomes a bitch. After doing about 4 sets of really heavy leg extensions, I couldn't do squats, and I thought it was just because I was sick, but then again I couldn't do 185 pound squats on a smith. Without any carbs it just becomes impractical to want to workout heavy.
Here’s where CKD helps, After Jake suggested it - I looked into it. Basically CKD is ketosis for 5 days of the week, and a carb load for two days to
restore glycogen, which for bodybuilding is a practical way to have quality training and fat loss.
The length of the carb load, and the amount of work in three days (Monday, tuesday and friday suggested), is represented here in a table I copied from the book.
Carb load - Level of glycogen - sets per a body part, on each day to bring down to 70 (mmol/kg)
12 hours - (80 mmol/kg) - 1 set per a body part
24 hours - (120 mmol/kg) - 3 set per a body part
36 hours - (150 mmol/kg) - 5 set per a body part (150 mmol/kg)
48 hours - (175-190mmol/kg) - 8 set per a body part
Monday and Tuesday
8-9 sets
Each set 8-10 reps, 45 seconds long.
Reps around 70 percent of 1 rep max.
Friday workout to bring down to appropriate level for carb load again
8-10 reps per a body part for 2-3 sets OR
15-20 reps per a body part for 5-6 sets
For the low carb week the book gives a general outline on calorie intake for different purposes.
Bulking: 18 calories per a pound of body weight
Mantaining: 15-16 per a pound
Fat loss: Starting at 12 calories per a pound
Carb intake for the first three weeks should be 30 grams or less, the fewer the better, because you are trying to start ketosis as quick as possible.
Protein intake is suggested at 150 or .9 grams per a pound of body weight (Whichever is larger), for the first three weeks, then after that protein should be set at .9 grams per a pound of body weight.
Fat intake makes up the remainder of the diet, pretty much the deciding factor to whether your mantaining or losing weight.
Beginning carbohydrate load:
Five hours previous to final workout 25-50 carbohydrates along with protein and unsaturated fats.
Two hours prior to final workout 25-50 carbohydrates of glucose and fructose (Sugar based starch and fruit)
First 24 hours of carbohydrate load:
4.5 grams of protein per a pound of lean body mass
LBS-CARBS-FAT-PROTEIN-TOTAL CALORIES
100-450-43-98-2600
120-540-51-115-3100
140-630-60-135-3600
160-720-68-153-410
180-810-76-172-4600
200-900-85-193-5100
Second 24 hours
LBS-CARBS-FAT-PROTEIN-TOTAL CALORIES
100-227-20-90
120-270-25-108
140-310-30-126
160-360-35-144
180-405-40-162
200-450-45-180
