Please critique my CKD carb up again

[pitching101]

I know I posted this once before but now that I have done it a few times I have a few new questions:

Friday
10:25- Wake up- 1 banana and 1 apple (get in fructose prior to depletion workout)

11:40- Depletion Workout

12:45- 48g whey, 100g dextrose

1:45- 24g whey, 100 dextrose

3:00- 2 big bowls Honey Bunches of Oats with fat free milk

5:00- 2 whole wheat bagels with fat free cream cheese, I?m including the bagel in the High GI part because I highly doubt it is 100% whole wheat.

7:00- chicken and white rice

9:00- 2 big bowls Honey Bunches of Oats with fat free milk

11:30- 2 whole wheat bagels with fat free cream cheese

2:00- 2 big bowls Raisin Bran with fat free milk

Friday Total, Carbs-840, fat-very minimal, protein-180, cals- about 4080



Saturday
11:45- wake up- 2 big bowls Raisin Bran with fat free milk

2:00- whole wheat pasta with tomato sauce and sliced chicken

4:30- whole wheat pasta with tomato sauce and sliced chicken

7:00- whole wheat pasta with tomato sauce and sliced chicken

9:45- whole wheat pasta with tomato sauce and sliced chicken

Saturday Total, Carbs-420, fat-very minimal, protein-170, cals- about 2800

*I'm 5'10 228 about 18% bf, and carb up about every 10 days
**My questions:
1) Are my foods dirty or are any of them no good for a carbup?
2) My carbup is about a total of 33 hours, is that too long?
3) I wake up on friday and just have two pieces of fruit then go lift, is it bad to lift with no fuel in my system, like should I have a keto breakfast first?
4) Are my carb levels too high?
5) During my depletion workout should I be doing about 20 reps per exercise with very little rest intervals?
6) What is the best way to get back into ketosis the next day (EX: HIIT early in the morning and lift late at night or lift early in the morning and do HIIT at night)
7) Any critiques at all would be greatly appreciated because I'm taking this seriously and want to get down to 10%bf for the first time in my life.

 

[AMTorres]

*I'm 5'10 228 about 18% bf, and carb up about every 10 days
**My questions:
1) Are my foods dirty or are any of them no good for a carbup?
2) My carbup is about a total of 33 hours, is that too long?
3) I wake up on friday and just have two pieces of fruit then go lift, is it bad to lift with no fuel in my system, like should I have a keto breakfast first?
4) Are my carb levels too high?
5) During my depletion workout should I be doing about 20 reps per exercise with very little rest intervals?
6) What is the best way to get back into ketosis the next day (EX: HIIT early in the morning and lift late at night or lift early in the morning and do HIIT at night)
7) Any critiques at all would be greatly appreciated because I'm taking this seriously and want to get down to 10%bf for the first time in my life.

P, let me start out by saying that I think you're doing a great job!
1) As far as I can see your foods look good for the carb-up, but then again I'm not much of an expert when it comes to nutrition.
2) I was doing 30-36 hour carb-ups, I don't see a problem with that.
3) Do you take any fat burners that have caffeine in them, that helps me with the energy I need for my depletion workout (having a supp or not, it'll still be a bitch!)
4) Carb levels look good, if you can I'd try to drop them a bit.
5) Short intervals are good, personally, 14 reps or more sounds good
6) Either way works good, but I'd lift first (just because I love lifting and want all that energy for it) then HIIT in the evening

Keep up the good work P! How much have you lost so far?

 

[pitching101]

It has been about four weeks and I have lost about 15 pounds. I'm not bragging at all, I'm actually a little pissed because coming off a bulk I know that losing weight that quickly means I'm losing muscle. Hopefully most of it is fat and water.

 

[AMTorres]

That's good! Was the most recent weight taken right before your re-feed?

 

[pitching101]

yea

 

[rampage jackson]

It has been about four weeks and I have lost about 15 pounds. I'm not bragging at all, I'm actually a little pissed because coming off a bulk I know that losing weight that quickly means I'm losing muscle. Hopefully most of it is fat and water.

Dude..I've lost about 10 lbs in a month...I did have a huge 2 days of cheating (drinking) at a conference which probably set me back...but damn. 15lbs is ok man.