For anyone interested in CKD, i am starting Monday morning -- DietLowCarb.com

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Date Posted: 04:00:14 08/28/02 Wed
Author: Joe
Subject: For anyone interested in CKD, i am starting Monday morning

I have posted about CKD a few times this week since i stated learning about it. CKD stands for Cyclical Ketogenic Diet. In simple terms you do Atkins induction during the week and on the weekends you "carb up". You then couple this with a weekly workout routine.

this site has a very good over view of CKD

http://hardbodiessupplements.com/Ketogenicdieting.htm

here is a message board with some very knowledgeable folks

http://forum.lowcarber.org/forumdisplay.php?forumid=52&s=

(i post there as Big Dog)

For your workout schedule you must work your entire body during the first 2-3 days of the week, then on friday you have a "depletion" workout. After depletion you begin your carb up, on Saturday you eat high gylcemic index foods and on sunday you eat low GI foods. The theory behind it is that during the week you are on ketosis (usually sometime Tuesday or wednesday) and burning fat, you also work your muscles and deplete thier glycogen stores. During the carb up phase the carbs will be used to repair and replenish our depleted muscles rather than being stored as fat.

Your workouts late in the week wont be nearly as energetic as early in the week, and that is the way it is intended.

here is the plan i will be following, you fitness routine can be tailored to your needs and preferences but you must be sure to get a full body workout in by wednesday morning at the lates.

Monday AM - Cardio and Chest/Triceps/legs
Tuesday AM - Cardio and Back/Biceps/Shoulders
Wednesday AM - Cardio
Thursdau AM - Cardio
Friday PM OR Saturday AM - Cardio and a full body circuit workout.

For monday and tuesday I will use free weights, friday (or satuday) depletion workout will be on machines. But your training methods are up to you.

once the depletion workout is complete (friday night or saturday morning) I will begin the carb up, like i said above - high glycemic on Sat, low glycemic on Sunday. Saturday and sunday must also be low fat foods. And one mor thing to remember is to avoid fructose. From what i have read fructose goes straight to the liver glycogen store rather than to the muscles.

The link i gave above has a link to a page to determine your carb/fat/protein intakes for weekdays and weekends.

If you are currently doing low carb dieting you are suppsoed to begin on a saturday with the carb up phase, if you arent currently on low carb, then start on monday with the carb restrictions

I joined a gym last night. I was supposed to being with carb up phase but i went in this morning and did a very basic upper body workout and some cardio just to workout the kinks and get back inthe groove so I can be ready Monday morning.

Well sorry this is so long and rambling. Hope at least someone finds it useful:

if anyone is interested i will post my starting stats once i do my measurements.

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Good luck Joe, keep us posted on your success!` (NT) -- Lynne, 06:20:13 08/28/02 Wed