alright, I read all of those links, and a few more threads on the differences of keto diets as well as the anabolic diet. I have a few more questions.
Questions are good, keep asking!
Pre & Post workout nutrition:
My first reaction is, well another question for you...what is your primary goal with the CKD? If it is to bulk, then utilizing preworkout carbs (limited to glucose) AND a longer weekend carbohyrate refeed. Although, when all is said and done, you might want to eat more of a zone type diet. A guys I new, natural competitive bodybuilding from Texas, eventually went of the CKD because his progress was slowed. Once he started introducing more carbs, his rate of muscle increased. Of course everyone is different (he DID tend to put on more fat with carbs though :think
, right?
Ok, next option. If your primary goal is preserving LBM and losing fat, the standard CKD is your best bet. Done correctly, one can virtually guarentee little, if any LBM is lost on the diet. This is why I want to utilize Lyle's UD2.
Next up, would be the TKD. IMO, this diet is for the individual concerned with the quickest rate of fatloss. Hence, the lack of weekend carbohydrate refeeds. There is an attempt to minimize muscle loss via the preworkout carbs, but some can be expected.
So, what boat do you fit in?!
Pre - Obviously its important to have carbs before a workout to give you fuel for the workout itself. Im asuming complex carbs maybe 45 min before would be suffiecient. (oats, or possibly WMS here?)
You want/need a glucose based carb for two reasons. First, glucose is used immediately, since you one's muscle glycogen is depleted (varied degress, of course), the glucose would used here. Secondly, the use of glucose avoids and/or minimizes the distruption of ketosis by NOT refueling liver glycogen levels (this is what fructose does IMMEDIATELY).
Post - You asked me earlier whats the reason for post w/o carbs during a keto diet. Well, generally the reason for simple carbs here is to have an insulin boost which is anabolic, refuel glycogen levels, and helps other nutrients absorb faster...correct?
Yes, great answer. Now however, when you are using the CKD, hormones in the body are being regulated in a very unique way. To make a long story short, PWO carbs are not necessary for the standard CKD (again, unless you were outright bulking - but if one was outright bulking, employing a diet with more carbs would be more effective IMO).But on a keto diet, it seems like you want your glycogen levels depleted at all times untill the two high carbs days..right?
Yes again.So, post w/o carbs in a simple form would not be a good idea.
...guess? Yes again!:head:Obvisouly such a high insulin spike will kick you out of ketosis.
Most likely, but one could minimize the time out of ketosis by utilize glucose (and manipulating quantity etc.)So, is WMS a possibility here?
Possibly, but WMS was not on the scene when I employed the use of CKD. Give me a week or so, then I can consult UD2.Im not sure how WMS and insulin are related, as some state that WMS if fast digesting, but slow acting, which seems somewhat contradicting.
WMS is a complex carbohydate that travels through the "gut" faster than glucose, that is, due to its ultra high molecular weight. Of course, adding protein (or anything else you desire will affect this rate) will slow delievery. I am uncertain what applications WMS would have on a standard CKD aside from the weekend refeed. This will involve further study.:think:
I am definately going to lower the carbs down from 100g to 30g from now on, mostly coming from oats, WMS, and veggies.
Solid decision.
As far as carbs in geneeral, when is the best times to intake carbs on a keto diet.
As a whole, try and limite carbs. With that said, it is not conclusive that the fewer the carbs and the deeper the state of ketosis yield greater fatloss. But, as a whole, I got my minimal amount of carbs from eggs, cheese and the occasional cheat of lowcarb cheese cake (sugar free jello mixed with cream cheese).Usually the only times I would have carbs would be morning in first meal, pre&post w/o. Other than that it would be veggies in mid day, and at night with dinner. Im not sure if carbs in the morning would be crucial since I take ephedrine in the morning which gives me a boost untill lunch time. So, would a good carb layout be 15G WMS pre w/o, and 15G wms post w/o be sufficient during the low carb days?
See above (application of diet according to goals/choices).
Also, from reading those links and other material, it seems as if I might not be eating enough fat. I concentrate on trying to increase my fat intake a bit and see how that helps out with energy levels...maybe switching from egg whites to whole eggs in the morning, adding more olive oil to cooking meats, and more read meats/fish during the week.
Aside form minimal carb use, your macro nutrient breakdown should reflect 70% fat 30% protein. Remember, too much protein will induce glucogenesis (glucose created from protein) and disrupt ketosis.
High carb days, I will stick to leaner meets and concentrate on getting as much carbs in as I can for those 2 days.
Yep. Aim for 60% carbs, 30% protein and 10% fat. Be carefull not to eat to much fat or carbs as this will leave you feeling full/bloated and inhibit the amount of carbs you need to eat.
Supplements - I will now start to cycle ephedring 5days on(low carb days) and two days off (high carb days) like mentioned in the links. I think this will also be a good idea to give my receptors a rest.
Just be prudent in your use.
LMK how this is looking. Im trying to get better understanding of it all, but so far most of my research is coming from those links above, which mainly have to do with CKD. I am going to look more into the TKD as well as the anabolic diet, but they all seem closely related.
Anabolic Pump directs your carbohydrates to muscles and inhibits carbohydrate uptake in fat cells. So basically, you gain muscle and lose fat.
