OK cool, thanks for the help guys

What are your guys' thoughts on plain yogurt? It supposedly only has ~5g carbs per cup from probiotic lactose consumption, though labels claim something like 17g.

Originally Posted by TOYFORDOLET

What are your guys' thoughts on plain yogurt? It supposedly only has ~5g carbs per cup from probiotic lactose consumption, though labels claim something like 17g.

Skip it

I'd probably skip the yogurt too.

Well I miss my yogurt so I got some agave sweetened nonfat vanilla yogurt for my carb up.

Sounds good. For my carb up i'm going bat**** insane. First carb up in a while, i'm looking more defined and I can't wait to see what the carb up does for my vascularity.

Holla! Thanks to everyone writing up all this wonderful information on this thread. To anyone who is interested, I am starting my first 5 days of >30 carbs tomorrow. The Log is entitled "Lucky's Recomp Log," so feel free to sub and kick my ass. It is a LR/DCP Anabolic Diet log, so we will see whuddup...

how many days after starting ckd do i carb up.. i am five days in right now.. i have heard that once u first start u should go twelve days before the carb up?? thoughts?

Go 12 when you start out, 5 is ok, 12 is better.

The day for the carb up I would do a depletion workout before you get in any carbs.

Did you guys see the dude on IntenseMuscle who lost something like 25 pounds in 3 days after a carb up? He loaded with something like 4k carbs. He posted his refeed diet and it was unbelievable. Here it is:

8 TUBS SUGAR FREE DRINK MIX
1 CONTAINER LOW FAT PB
1 POUND CAKE
1 BOX REESE'S CEREAL
1 BOX LUCKY CHARMS
3.5QT LOW FAT VANILLA ICE CREAM
10 LOW FAT WAFFLES + 13TBSP LIGHT SYRUP
6 FRUIT FILLED PANCAKES
8 SERVINGS PUDDING MIX (CHOCOLATE AND VANILLA)
1 CONTAINER FAT FREE WHIPPED CREAM
3/5 BOTTLE CHOCOLATE SYRUP
1 PACK SKITTLES GUM
1 LOW FAT PIZZA
1 LOW FAT CHOCOLATE CAKE
1 ANGEL FOOD CAKE
4 BAGELS + 5TBSP FAT FREE CREAM CHEESE + 5TBSP BOYSENBERRY JAM
18 STRAWBERRY BARS
6 BANANA MOON PIES
10 CUPS FAT FREE LACTOSE FREE MILK

Rugger, that is the most phenomenal thing I have ever seen. I was looking forward to carb up this weekend, but I feel I am going to go to full depletion and hit a full 12 days on <30. I am pretty happy about this, since it will be assuring that I am fully depleted.

Here is my question for everyone out there, for the remainder of my carb down (9 more amazing days) before my carb up, how should my workouts go? I was planning to do my weekly protocol as follows:

Sat: Depletion WO Carb Up
Sun: Carb Up
Mon: Chest/shoulders/triceps
Tues: Legs
Wednesday: Back/Biceps
Thursday: Cardio/HIIT
Friday: Cardio/HIIT

OR...instead of going the full 12 days should I just test for when I am in keto? Thoughts? Flames? Kick my ass? =)

Lucky

im in with you^^ day six right now..six days left before by carb up.. i feel like ive been doing depletion work outs every day..

Originally Posted by LuckyKid57

Here is my question for everyone out there, for the remainder of my carb down (9 more amazing days) before my carb up, how should my workouts go?

I think trial and error is the way to go. What you can do during a workout when carb depleted is an individual thing.

When I initially started on this diet, I was pretty useless in the gym on Thursday and Friday, so I used to have lighter workouts later in the week. Lately, I think my body has adapted to the diet enough that I can do full workouts throughout the week.

This weekend I'm going to buy 3 of the 5 dollar cesars pizzas, lots of cereal and baked goods, maybe a burrito or three.

I can never force myself to eat enough volume, though. I always feel TERRIBLE.

My training style right now is 8-12 reps, whatever feels right that day, my energy levels in the gym and out of the gym are usually pretty high regardless of how many days i've gone low carb. The only time where I felt really fatigued was before thanksgivings when I did a circuit style training, which i'm not too accustomed too.

So here is a question about carbing up. I am going to be running a 12 initial depletion phase (so far so good, and btw, those hot wings were really good to me)... when I get to my carb up, I will hit it for probably a 36 hour span between Saturday afternoon and Sunday early evening.

I see a lot of dudes pulling off the ice cream and sugary cereals and what not, and I know that the first half of the carb is supposedly good to take in simple carbs and the second half to take in complex. This recomp is really important to me, and normally I do not process carbohydrates all that well, so I was wondering if it was possible to clean up the carb a bit? I am going to stay away from fruits, since I find fructose to be pretty much useless since I won't be working out until long after the carb up.

My main question, I guess, is: if I do not start with the initial high glycemic sugars, will that be very detrimental to my muscle growth in the coming week from the lack of a giant INITIAL insulin spike? Or can I keep it pretty clean for the most part and keep my mind at ease?

You need fast actors after depletion so you fill up quickly. Complex will not do that, so yes it's important. You don't have to eat junk food, but it helps.......a lot. You aren't going to get fat from pigging out on crap, as long as the rest of your week is legit, I promise.
See the post above about a guy losing 25 pounds from a refeed and look at what he ate.

Haha, cool man. Greatly appreciated. I guess I will just "have" to go with the frozen yogurt and sprinkles.

Originally Posted by LuckyKid57

Haha, cool man. Greatly appreciated. I guess I will just "have" to go with the frozen yogurt and sprinkles.

Stay away from the frozen yogurt as it probably has fructose in it.

Originally Posted by Rugger

Stay away from the frozen yogurt as it probably has fructose in it.

Ah, touche'.

Stick with cookies and cake

Bread is a good friend of yours. I actually get a good deal of pasta in, along with some candy.

Poptarts, too. Make sure to get the ones with 37g per tart. That's 296 carbs per box and boxes are usually 2.40ish. That's almost as cheap as it gets for carbs.

White rice, dextrose, pancakes, french toast.

Ice cream, mini ice cream bars, honey, cereal, pudding, strudel, cake, brownies

Anything I've been craving all week!

Rice, noodles, pizza, bread, candy, BEER.

SOOOOOO GOOD!!! I found zero calorie chocolate dip at the grocery store tonight, just for some taste...and honestly, I should have passed. Word of advice, steer clear of "Walden Farms Calorie Free" ANYTHING. Aigh... where is my Reddi-Whip....GRRRRRR!

i have been lifting harder and heavier then ever .. even with the carb depeletion.. low reps..going for extra weight each workout.. training hard as ever and im gaining size.. havent lost more then 3-4 pounds in first week but body fat is way down.. i look alot bigger and i have been lifting as heavy as possible and not falling into the trend of light weight high reps while cutting

Originally Posted by LuckyKid57

SOOOOOO GOOD!!! I found zero calorie chocolate dip at the grocery store tonight, just for some taste...and honestly, I should have passed. Word of advice, steer clear of "Walden Farms Calorie Free" ANYTHING. Aigh... where is my Reddi-Whip....GRRRRRR!

I use walden farms everything. EVERYTHING! LOL.
I have every salad dressing they make plus the chocolate and butterscotch sauce.

There is also a store by my house that sells low carb ice cream and ice cream bars. Something like 2g carbs per serving in each. Stuff is awesome.

ZACH I LOVE IT. I have noticed the same thing, although I must admit I have been implementing BOTH styles of training recently. Going really heavy for 6 reps or so and going higher rep with moderate weight (20 reps) but. Just got my Ketosticks tonight, anyone recommend time of day to run a test so as to get the most accurate reading?