Well for the past week or so I have been reading/researching about CKD principles and how to implement one successfully. Lyle McDonald's The Ketogenic Diet is current on order at Borders but may be some time (1-6 weeks) before it gets here and I am hoping to start my first depletion workout on Sunday.
I set most of it up but had some questions that I was hoping someone could help me out with.
1) For during the week macro break down I am planning on just following a 1.2grams of fat/pound of LBM and 1 gram of protein/pound of LBM. That comes out to roughly 216 grams of fat (1944 calories) 180 grams of protein (720 calories) and o get up to 2700 calories per day that leaves 14 grams of carbs per day buffer zone when I set up the actual meal plan. Does this sound like it would be sufficient (with 1.5 grams of fat the calories per day is way too high.)
2) On lifting days right after the carb up to deplete glycogen to around 70mmol/kg should it be done on an emtpy stomach or should one p/f meal be consumed before hand?
3) Similar to # 2, on Friday when I do the full body pre carb up workout is it better to do it on an empty stomach or have a little something before hand. I read that Lyle recommends (although its not completely necessary) to take in around 50 grams of carbs about 2 hours prior refill some glycogen in the liver to have it begin releasing insulin again (this was also said to make the carb up more anabolic?)
4) As far as types of food goes I have it basically down. Meat, Fish, Eggs, some greens, flax oil, EVOO, and so on. However I'm confused on what to take pre bed? I usually have cottage cheese but thats too high in carbohydrates. Any recommendations other than a casein shake and flax seed oil?
5) My plan is to carb up on Saturdays then deplete Sunday and Monday followed by cardio on Tuesday, Wednesday, and Friday (Thursday rest.) Would it be smarter to do 20-30 minuets of empty stomach cardio on those days or to have a meal in me before hand? Would empty stomach be to risky for protein break down?
Thanks a lot guys for any help on the subject. I'm looking forward to reading Lyle's book but need to get a quick jump on this if I want to start on Saturday.